If You Sit a Lot, Do This Before Bed

Bedtime Routine for People Who Sit During the Day

The presenter recommends a short, gentle bedtime routine that can be done in bed. The three movements take about three minutes.

1. Knee Hugs — Lower Back

Lie on your back with your knees bent. Draw both knees toward your chest and hold them comfortably while breathing slowly for about 30 seconds. You can gently rock from side to side.

If bringing both knees up is difficult, hug one knee at a time, switching legs during the 30 seconds.

2. Figure-Four Rotation — Hips

Lie on your back with your knees bent, then place one ankle across the opposite knee. Gently sway your legs from side to side for about 30 seconds, then switch legs. One side may feel tighter than the other.

3. Open Book — Chest, Shoulders, and Upper Back

Lie on your side with your knees bent and your arms extended in front of you. Sweep your top arm up and back, turning your head to follow it, then return to the starting position. Continue for about 30 seconds, then switch sides.

The presenter suggests trying the routine nightly for one to two weeks to help ease stiffness and feel more comfortable before bed and upon waking.

Presenter/source: Dr. Josh, PT (Dr. Josh PT)