5 Minute Evening Stretch. Loosen Up, Unwind, & Sleep Better.

These after work stretches are designed to loosen stiffness and soreness at the end of a hard day. A great evening stretch and mobilisation routine should relax tight shoulders, mobilise a stiff lower back (after hours of sitting all day), and leave you calm and ready to sleep better. If you haven’t done an evening stretching session before bed before, give it a go. You’ll never look back! Every evening wind down routine should include a complete full body stretch.

WALL NOD WITH SIDE BEND
This first exercise stretches any tense muscles in the back & side of the neck, and mobilises any restricted neck joints.

ARM FLOSS & FOREARM STRETCH
This nerve floss and forearm stretch is awesome for manual workers… and people who have been using a keyboard all day.

SINGLE LEG HULA HOOPS
When we sit a lot, our glute muscles can become inactive & weak, so this exercise is great for office workers.

SUMO SQUAT TO SIDE BEND
For people who haven’t had time to move much during the day, this next move mobilises the pelvis, spine & ribs, and gets the blood flowing in legs.

FIGURE 4 ROTATIONS
Lumbar flexion and rotation is wonderful for people who get a stiff lower back. And this exercise includes a nice glute stretch too.

MODIFIED TABLETOP CHIN RETRACTIONS
This exercise extends the mid-back, and mobilises the base of the neck, for people with poor posture.

TABLETOP PELVIC TILTS
The lowest lumbar joints get compressed after sitting, or standing all day, so we work on that next.

SITTING THORACIC ROTATION
Our rib cage can become stiff & rounded from slouching at work, or at home, so we finish up mobilising our ribs, shoulders & neck.
----------------------------------------
Say ‘Hi!’ on social media:

#bodyfixexercises #eveningworkout #afterwork

[nancyherrmann]

I need something to relax me before I go to bed as I have my own house with doing yard work inside work and a lot of days I'm just so exhausted but I can't fall asleep even after all that hard work and sweat all day long. Hopefully doing something like this will do the trick of relaxation thank you

[dalelin]

I love this set of simple exercise. I know this is best for relaxation before bed, but I woke up this morning with very tense muscles around my neck and shoulders. The stretch really helped. Now I can have a relaxing Sunday. Thank you Stefan, wish you and family a relaxing Sunday too.😊

[ShannaM]

OMG Doc Stefan, this is EXACTLY what I needed...TYSM!!! I lay on the floor w/my legs on the wall every night for 5-10 mins. I will add all of these!
Super grateful for this as I have pulled a muscle & am so sore, even after seeing chiro today! Godsend, thank you. 🙏💗✨️

[margaretek]

Loved this evening routine! Thank you I am so happy I discovered your channel! Blessings 🙏🙌😊

[KindestHobo]

Thank you very much)
Funny fact, im following you and watching your videos bcs i had problems with lower back and very bad rhomboid pain, and thanks to your guidance i managed to fx it
And whats funny about that its the fact that most of described exercises im already doing after the work and before bed)

[SibylleLeon]

Yesss, I'll do this from now on. It's exactly all the parts of my body that need attention at the end of a work day! Thank you :)

[michelesnursingchannel-wha]

Thank you for inspiring me to be gentle with myself

[Asparagus_stars]

Hey thanks for this! :) I use your morning routine every single day and I love it, will definitely be using this one, especially since I dont have the best sleep routine rn haha

[kirstenrose]

This helped me so much when I was relaxing before bed and after school! It’s also so kind that you respond to each comment (don’t feel like you need to to mine, i was just recognizing your engagement.) anyway thank you!

[Karateka]

This is now a part of my bedtime routine. Just out of curiosity, where can i find this music? I could really use this to help my work day go by.

[janty]

Thanks i need more of this type of night streaching. Thanks alot for the video.😊

[alandry]

Really enjoying your videos. Very pleased to have recently discovered you - thank you.
Where's your cat? 🙂

[alswedgin]

So, from watching your videos, i can assume certain stretches are best done at certain times of the day? Some in the evening, some in the morning.. Also depending on age?

[stasijuliabukowieccy]

I need something like this and i just found one❤ thanks for making thos video 🫶