There's no bad time to stretch. But, according to mobility expert Cody Mooney, there is a best time to stretch.
For the former CrossFit Games athlete turned managing partner of Pliability, that's not in the gym or post-workout, it's right before bed.
"Before bed has always been the optimal time for me," Mooney tells Fit&Well.
"When I'm at the gym, I'm there to work out. I'm not going to stay after for 30 minutes and stretch and do a long cool-down session—I don't have time.
Mooney says he completes one of Pliability’s Daily Sessions before bed, no matter what workout he's done that day.
"I'll usually hit some stretches, stop looking at my phone, try to pull myself away from the rat race and allow my body to prepare itself for sleep."
Mooney says this approach has always kept him feeling healthy and flexible, and ensures he rarely misses a stretch session
Try my five-move pre-bed stretching routine
Taking Mooney's advice, I created a five-move pre-bed stretching routine for myself—and you can try it too.
Mooney suggests passively holding each pose for two to three minutes, allowing gravity to deepen the stretch as the muscles relax.
"Like anything, it takes time so be patient and let yourself fully surrender to the exercise," he says.
Use the form guides below to master each stretch and always take your time to ease out of each position.
How to do my pre-bed mobility routine
1. Pigeon
Targets: glutes, hips, lower back
- From your hands and knees, bring one shin horizontally across your body. If horizontal is challenging, place at a comfortable diagonal angle.
- Extend your opposite leg behind you, lowering your pelvis.
- Lean forward onto your forearms for a deeper stretch or stay upright on your hands.
- Allow your body to gradually sink deeper as your glutes and hips relax.
- After two to three minutes, switch sides.
2. Puppy dog
Targets: lower back, upper back, chest and shoulders
- Start on your hands and knees with feet close and knees wide.
- Keeping your hips high above your knees, extend your arms forward, palms flat on the floor.
- Lower your chest toward the floor, resting your chin or forehead on the floor.
- Let your upper body sink into the stretch.
3. Saddle
Targets: quads, hip flexors, abs
- From your hands and knees, feet close and knees wide, sit back onto your heels, keeping your body tall.
- Slowly lower yourself behind you onto your hands, elbows or all the way back as low as you can.
- Feel the front of your body lengthen.
- Hold a comfortable position and breathe deeply.
4. Thread the needle
Targets: upper and thoracic back
- From your hands and knees, thread one arm across your body, resting your shoulder on the floor.
- Rotate your torso to deepen the twist through your mid and upper back.
- As your muscles relax, aim to rotate further and gaze upward.
- Hold for two to three minutes, then switch sides.
5. Knee hug
Targets: lower, mid and upper back
- Lying on your back (on the floor or in bed), hug your knees into your chest.
- Breathe deeply in and out.
- Allow tension to release across your entire back.
