Poor sleep often involves physical tension that prevents relaxation. The body carries daytime stress into bed. Evening stretching releases accumulated tension and signals the nervous system to downregulate. Physical relaxation supports mental relaxation necessary for sleep. The body must feel safe to sleep. Releasing tension helps. Get your personalized routine: Start your 14-day free trial Neck and Shoulder Release Let go of day-held tension. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. Spine Relaxation Release spinal tension from daily positioning. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Hip Opening Release hip tension that disrupts rest. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Breathing Focus Slow breath activates relaxation response. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 94 Slowly bend forward and reach your hands toward the floor. Full Body Settling Progressive relaxation through gentle movement. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. JME 52 Hug one arm across your body for a gentle stretch. Sleep Hygiene Integration Evening stretching is one part of sleep preparation. Consistent sleep schedule. Screen reduction before bed. Cool, dark environment. Address persistent sleep issues with healthcare providers. Sleep Preparation Programming simplmobility provides bedtime relaxation routines. 2-3 minute sessions prepare body and mind for rest. Start Your Free Trial