Evening stretches: unwind before sleep

After a day of screens and classes, your body holds tension without you noticing. Slow evening stretches help release the shoulders, back and legs. It's a gentle signal telling your body the day is over.

Go slowly, no forcing

A good stretch is felt, it doesn't hurt: you're looking for mild tension, never pain. Hold each position for a few breaths and release on the exhale. Forcing doesn't make you more flexible, it just tightens you up.

Put your phone away

A screen right before bed keeps your brain awake, so use your stretches to step away from it. Dim the light and focus on your breath rather than your feed. This little ritual quickly becomes a pleasure.

If you have sleep issues that last, a health professional can help you better than an article. These stretches are a nudge, not a treatment. Listen to what feels good for you.