5 Stretches Every Dancer Should Do Before Bed

Before bed doesn’t need to be about pushing harder, stretching deeper, or trying to “fix” everything.

In fact, some of the most powerful progress happens when you slow down.

These five stretches aren’t about forcing flexibility — they’re about:

• helping your body recover
  
  
• calming your nervous system
  
  
• releasing tension from the day
  
  
• improving how you feel when you wake up
  
  

They’re safe, simple, and suitable for dancers of all ages. You can do the full routine in 5–10 minutes, right before bed.

Why Stretching Before Bed Matters for Dancers

Irish dancers carry a lot of tension, often without realising it.

Long days, school, classes, practice, competitions, pressure… it all adds up.

Stretching before bed helps:

• reduce tightness from training
  
  
• calm a busy mind
  
  
• support better sleep
  
  
• improve recovery overnight
  
  
• make morning movement feel easier
  
  

This isn’t about doing more, it’s about taking care of your body.

1. Child’s Pose

What it does:

Gently stretches the lower back, hips, thighs and shoulders, while calming the nervous system.

How to do it:

• Kneel on the floor
  
  
• Sit your hips back towards your heels
  
  
• Reach your arms forward and rest your chest down
  
  
• Let your head relax
  
  

How long:

Hold for 30–60 seconds, breathing slowly.

✨ This is a beautiful stretch to let the day go.

2. Cat / Cow

What it does:

Improves spinal mobility, releases tension in the back and neck, and encourages breath awareness.

How to do it:

• Start on hands and knees
  
  
• Inhale: drop your belly, lift your chest and bottom (Cow)
  
  
• Exhale: round your spine, tuck your chin (Cat)
  
  

How long:

Slowly move through 6–10 rounds, matching movement to breath.

Think “smooth and calm”, not rushed and sharp.

3. Downward Dog

What it does:

Stretches calves, hamstrings, shoulders and spine - all key areas for dancers.

How to do it:

• Hands and feet on the floor
  
  
• Hips lifted high
  
  
• Let your heels gently reach towards the floor (they don’t have to touch!)
  
  
• Keep your head pushed through your arms
  
  

How long:

Hold for 30–45 seconds, breathing deeply.

✨ Bend your knees slightly if you feel tight - no forcing.

4. Neck Stretches

What it does:

Releases tension from posture, stress and long days at school or on screens.

How to do it:

• Sit or stand tall
  
  
• Gently tilt your head to one side
  
  
• Hold, then switch sides
  
  
• You can also slowly look side to side
  
  

How long:

Hold each position for 10–15 seconds, staying gentle.

✨ Never pull or force your neck - less is more here.

5. Spinal Twist (T Shape)

What it does:

Releases the spine, lower back and hips, while helping your body fully relax before sleep.

How to do it:

• Lie on your back
  
  
• Bring one knee into your chest
  
  
• Let it fall across your body
  
  
• Stretch your arms out into a T shape
  
  
• Turn your head away from the bent knee
  
  

How long:

Hold for 30–60 seconds per side.

✨ This is one of the best stretches for winding down.

How to Use This Routine

You can:

• do all five every night
  
  
• or pick 2–3 if you’re short on time
  
  
• pair it with calm music or silence
  
  
• breathe slowly throughout
  
  

This routine is about care, not correction.

A Gentle Reminder for Dancers (and Parents)

Stretching before bed isn’t about being the most flexible dancer.

It’s about:

• listening to your body
  
  
• respecting recovery
  
  
• supporting long-term health
  
  
• building habits that last
  
  

The dancers who last the longest, and feel the best, are the ones who learn to look after themselves early.

✨ Want More Support With Recovery, Mobility & Smart Training?

Inside the MWM Gold Club 2.0, dancers get:

• guided mobility and recovery sessions
  
  
• strength and flexibility classes
  
  
• technique pathways
  
  
• mindset support
  
  
• challenges that focus on how the body moves - not just how it looks
  
  
• a safe, supportive community
  
  

If you want to train smarter, not harder, the Gold Club is here for you. Your body deserves care, not constant pressure.