Move · Videos · Stretching · 16 min

Calming Bedtime Stretches in a Chair

Calming Bedtime Stretches in a Chair — video by Senior Fitness With Meredith Play · 15:42

Video by Senior Fitness With Meredith on YouTube · Open on YouTube

A slow, calming routine to do before bed, seated or propped up in bed: deep breathing, gentle twists, seated cat-cow, shoulder rolls, side reaches, knee hugs, hamstring and hip folds and neck stretches. Suits seniors and beginners.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Sit tall, close your eyes or soften your gaze, and take slow, deep breaths in and out. 0:56
  2. Gentle seated twists: turn to the right, back through centre and to the left. 2:40
  3. Seated cat-cow: hands on the lap, round the spine and hollow the belly, then lengthen up and gaze slightly up. 3:32
  4. Shoulder shrugs with deep breaths, then slow shoulder circles forwards and backwards. 5:18
  5. Side reaches: one arm up as far as is comfortable, lean over to the other side, then switch. 6:20
  6. Arms out wide, then cross them into a big hug, alternating which arm is on top, breathing deeply. 7:46
  7. Knee hugs: lean back, draw one knee in with hands on the thigh or shin, not the kneecap, and circle the ankle. 9:02
  8. Hamstring reach with toes up and a soft knee, then a crossed-ankle fold, each side; then a wide-leg fold. 10:47
  9. Neck: turn only the head side to side, ear toward each shoulder, chin to chest, then gaze gently up. 13:14
  10. Close with three slow, deep breaths, eyes closed if that feels okay. 14:53

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold behind the thigh or on the shin when hugging the knee, never on the kneecap
  • Turn only the head in neck stretches; keep the chest facing forward
  • Breathe slowly and let each exhale take you a little deeper

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesneck turns, tilts and chin-to-chest stretch
  • Shoulders movesshrugs, shoulder circles, side reaches, arm hugs
  • Upper back movesseated cat-cow, twists, arm hugs
  • Lower back movestwists, cat-cow, knee hugs, rounded folds
  • Hips movesknee hugs, hamstring and wide-leg folds
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Can be done propped up in bed; hold the knee hug behind the thigh or on the shin

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Senior Fitness With Meredith; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety