Bedtime unwind
Slow, calming stretches to release tension before sleep.
4 stretches
This is not medical advice. If pain persists, worsens, or feels sharp, please consult a qualified healthcare professional.
Bedtime 3-min reset (neck, upper back, sacrum)
3 min
Easy
Office worker
+1
Neck
Upper back
Lower back
Use a yoga block under three spots, 60 sec each.
Caution
- Place the block under the sacrum (top of the glutes), not under the lower-back (lumbar) spine.
Creator @bobae_days
Foam roller upper body, 3 min before bed
3 min
Easy
Office worker
+1
Upper back
Shoulder
Chest
Neck
Open the upper back → release the shoulders → open the ribs.
Caution
- Make sure the foam roller never sits directly under your neck or lower back.
Creator @one_dosu_physio
Shoulder & scapula forward-glide stretch
1 min 30s
Easy
Office worker
+1
Shoulder
Upper back
Neck
Reach arms forward and glide them out, 15 sec × 5 reps.
Caution
- Do not perform this if you feel sharp pain in your shoulder.
Creator @physiofit0675
4-Step Lying Hamstring and Glute Release
30s
Easy
Office worker
+1
Hamstring
Hip
Glutes
Ankle
A low-intensity release routine that loosens hamstrings stiff from prolonged sitting while lying down, following the sequence of ankle pumping, bending and straightening the knee, figure-4 position, and towel press.
Caution
- Do not forcefully pull your leg; proceed slowly within a pain-free range.
- Stop immediately if numbness, radiating pain, or sciatica symptoms worsen.
- Keep your pelvis and lower back stable so your lower back does not lift excessively.
Creator @one_dosu_physio