StretchUp routine · Wind Down
Stretches before bed
Long, slow holds to relax before bed. 5 stretches, about 8 minutes, with a short pause to get into position between them.
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The stretches
8 min · Night
- 1
Child’s pose60 s - 2
Butterfly60 s - 3
Knees to chest60 s - 4
Lying twist60 s · each side - 5
Legs up the wall60 s - 6Stillness45 s · to end the routine
Some stretches in this routine need extra care. Ask a professional first if you have:
- osteoporosis or low bone density (avoid deep rounding of the back and strong twists)
- a hip replacement (deep hip bending, crossing the legs or turning the knee inward)
- a pregnancy (after about 16 weeks, don’t lie on your back or belly for long, and twist only gently)
- recent back surgery or nerve pain down the leg
- glaucoma, or high blood pressure that isn’t well controlled (head below the heart)
Stretch gently and never into pain. StretchUp gives general guidance and is not a medical device.
