If you’re looking to add muscle flexibility or even promote more muscle growth, stretching before bed is a good habit that you should be adopting for the rest of your life.

Yes, you read that correctly.

Stretching before bed is something that you should start doing every single night.

For the past year or so, I’ve been more focusing more on healthy habits and lifestyle. I’ve transitioned from trying to build a huge and muscular body to more on maintaining a healthy body. This is mainly due to the fact that I’m going to be hitting 30 soon, and if neglected, the body just goes downhill from there which is exactly what I don’t want. I don’t know about you guys, but I still want to be strong, healthy and nimble into my old years. This is something that I have taken more seriously, and I hope that if you’re reading this, you will start to think ahead as well if you haven’t already.

Something that I’ve been focusing a lot more lately is body flexibility. Lots of yoga and stretching. It’s absolutely invigorating for the body and I’m in love with it. Just giving the extra care to my body that it deserves makes me feel like I’m on the path to building a new body.

Ask me about stretching and yoga a few years back, and I’d definitely give you a questionable look, and say no thanks.

In fact, stretching is something that is highly neglected by bodybuilders and weight lifters, and I’m going to tell you this: if you haven’t taken the time to properly stretch out muscles every so often, you’re selling yourself short on muscle gains.

Why is stretching before bed is so beneficial?

Aside from an increase in flexibility, stretching before bed can promote muscle growth by expanding fascia. What fascia is, is connective tissue that surrounds the muscle. Think of it like this: fascia is just like a pillow case, and your muscles are the pillows.

Over time, as your muscles get bigger and bigger through training, your fascia also stretches. But fascia is also very tough and not that elastic, so there comes a point where your muscles (pillows) can start to be too big for the casing itself. That could be slowing down your muscle gains, if that is your primary goal.

The most common analogy with this is imagine yourself trying to stuff a giant pillow into pillow case that’s too small for it. It just doesn’t get any bigger.

This is where stretching comes in .

Stretching will essentially expand and create flexibility to the fascia and allow more room for bigger muscles, this is why I’m recommending performing light stretching before bed. For the the sole reason that your muscles overnight will start to shorten and tighten up to heal.¬† It doesn’t have to be any crazy routine or an hour of yoga. I personally spend 15-20 minutes performing a few stretch positions. Nothing too fancy. I take my time to stretch the big muscle groups first (legs, back, chest) and then work my way to the smaller groups (shoulders, biceps, triceps, abs) holding the stretch for 15-20 seconds at a time and repeating the cycle for 2-3 times.

Taking time to stretch before bed, will not only allow your fascia to expand, it will also wind you down and help to relax your body and that can promote better sleep.

Taking some time for my body before bed has really done wonders for me in terms of better sleep, and not waking up with tense and stiff muscles.


Stretching isn’t something that should be neglected throughout your lifetime. If you care enough to get your butt to the gym week after week to break down muscle and feel good about it, you should spend some time taking care of your muscles and body.

If you’ve found this article helpful, feel free to leave a comment, browse other articles, and share!

Join 3000+ readers and get science-based muscle building and fat loss tips, diet tips, motivational strategies and more sent straight to your inbox every week!
We hate spam. Your email address will not be sold or shared with anyone else.
Be Sociable, Share!


John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

More Posts