# Wind Down: 6-minute stretching routine

Source: https://stretchminute.com/routines/wind-down

A bedtime stretch to relax before sleep. Eight slow stretches, seated and then lying down, for the hips and the back.

- Length: about 6 minutes at the default pace (8 stretches)
- Category: For the moment
- In the app: Premium (7-day free trial on the yearly plan for new subscribers)
- When to do it: In the evening, on a mat, a rug or the bed.

## Stretches, in order

1. **[Butterfly Stretch](https://stretchminute.com/stretches/butterfly-stretch)** (30 s): Opens the inner thighs and hips.
2. **[Seated Twist](https://stretchminute.com/stretches/seated-twist)** (20 s each side): Twists the spine and stretches the outer hip.
3. **[Kneeling Reach](https://stretchminute.com/stretches/kneeling-reach)** (30 s): Lengthens the spine and opens the upper back.
4. **[Cobra Stretch](https://stretchminute.com/stretches/cobra-stretch)** (25 s): Opens the front of the body after long hours sitting.
5. **[Lying Hamstring Stretch](https://stretchminute.com/stretches/lying-hamstring-stretch)** (25 s each side): Lengthens tight hamstrings.
6. **[Glute Stretch](https://stretchminute.com/stretches/glute-stretch)** (25 s each side): Stretches the glutes and outer hip.
7. **[Knees to Chest](https://stretchminute.com/stretches/knees-to-chest)** (30 s): Gently rounds and relaxes the lower back.
8. **[Lying Knee Rocks](https://stretchminute.com/stretches/lying-knee-rocks)** (30 s): Mobilises the lower back and hips with a gentle twist.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)