What are the best stretches to do before bed?

Before bed, focus on gentle stretches that calm the nervous system rather than energize it. Child's pose is excellent for releasing lower back tension, hold it for 30 to 60 seconds while breathing deeply. A supine spinal twist helps decompress the spine and release hip tension. Legs up the wall is great for reducing leg fatigue and promoting relaxation. A seated forward fold stretches the hamstrings and lower back while encouraging a parasympathetic response. Finally, a gentle neck stretch, slowly tilting each ear toward the shoulder, releases tension from sitting or screen time. Hold each stretch for at least 30 seconds and focus on slow, deep breathing to signal to your body that it's time to wind down.