PMR & Bedtime Exercise Studio
Follow along with realistic guided exercise video demonstrations to physically discharge tension and prepare your body for deep sleep.
Feet & Calf Tension Release
Point your toes downward toward the end of the bed. Gently tense the calf muscles for 5 seconds, then completely release and feel the warm wave of relief.
1. Feet & Calf Tension Release
Point your toes downward toward the end of the bed. Gently tense the calf muscles for 5 seconds, then completely release and feel the warm wave of relief.
2. Thighs & Lower Body Melt
Gently press your knees together and tighten thigh muscles. Hold for 5 seconds, then allow your legs to sink heavily into the mattress.
3. Chest & Diaphragmatic Breath
Take a deep breath expanding your ribcage and chest. Hold for 5 seconds, then sigh out slowly through your mouth to drop your heart rate.
4. Shoulder Rolls & Neck Release
Gently roll your shoulders backward in slow, soothing circles to release accumulated screen and desk tension.
5. Jaw & Facial Muscle Softening
Scrunch your eyes and forehead gently, then release completely. Unclench your teeth and let your tongue rest loosely on the floor of your mouth.
6. Child's Pose Bedtime Stretch
Kneel softly on your bed, reach your arms forward, and rest your forehead down. Breathe deeply into your lower back.
7. Gentle Bedside Hip Stretch
Cross one ankle over the opposite knee, gently holding the shin to stretch glutes and lower back.
8. Ankle Circles & Foot Relaxer
Rotate your ankles in slow, deliberate clockwise and counter-clockwise circles.
9. Cat-Cow Bedtime Spine Flow
On hands and knees on the bed, gently arch your spine on inhalation and round it softly on exhalation.
10. Full-Body Stillness Check
Lie flat on your back, palms facing up. Scan your body from head to toe for any remaining tightness and let it dissolve.