4. Ankle Circles / Foot Rolls
With one leg extended or bent, rotate your ankle clockwise, then counterclockwise. Then flex point the foot. Repeat with the other ankle. This keeps ankles limber and supports balance.
5. Neck & Shoulder Release
Sitting or lying, tilt your head gently toward one shoulder, hold, then toward the other. Roll shoulders backward and forward slowly. This helps relieve built-up tension, especially from daily activities like looking at screens.
Tips for Best Results & Safety
Do them nightly. Consistency matters more than intensity.
Keep it gentle. You should feel a mild stretch, never
Warm up slightly (e.g. gentle walking or shaking limbs) if your body feels stiff.
Breathe: inhale deeply on relaxation, exhale as you ease into stretches.
Modify as needed: use a pillow, strap, or support under knees or back.
How These Help Over Time
Regular bedtime stretching can:
Improve flexibility and mobility
Reduce joint stiffness a
Enhance blood circulation
