Mobility Workout
Bedtime Stretch Routine for Sleep
Wind down before bed with this calming 10-minute stretch routine designed to prepare your body and mind for sleep. Every position is either seated or lying down — there's no standing, no effort, and no stimulating movements. You'll start with gentle neck and shoulder releases to let go of the day's tension, move through floor-based hip and back stretches that activate your parasympathetic nervous system, and finish with legs-up-the-wall and deep breathing that signals your body it's time to rest. The extended exhale breathing at the end is particularly effective — research shows that making your exhale longer than your inhale shifts your nervous system into rest-and-digest mode. Do this routine in dim lighting, on your bed or on the floor next to it, and you'll notice you fall asleep faster and wake up less stiff. Pairs well with the 4-7-8 breathing technique if you want to extend the relaxation. Keep this consistent for a week and it becomes the best part of your nighttime routine.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.