The Best Time to Stretch? Bedtime!

Hey guys!

As some of you may know, I am all about stretching right now. I want to improve my flexibility so that my Pilates can be better, my workouts can be better, and so that I can look more open and free in Instagram pics! Hahaha. Tis the truth.

The best time of day to stretch for me is at the tail end of the day, after a hot shower and right before bed. The muscles are most supple at this point. I like to match my fave shows, either Once Upon a Time or Lisa Ling’s This is Life, and get real lost into what’s going on on TV. That way I can hold my stretches longer. TV distracts me from the pain! Good pain of course.

So here’s the routine I do before bed. Have a look:


If you want to stretch along with me, play this video:
Good luck! And have fun stretching!!!


  • Gabriella Love

    Love this video:] Now I am ready for bed!

  • Absolutely! Stretching before bed is the best to release tension built up from your working day. It helps you have a regenerative sleep.

  • Stephanie Lu

    Cassey, thanks for these bedtime stretches! Could you please share rhe name of the background music, im in love with it :)! Super chill and relaxing

  • Pingback: Best Fitness Blogs to Follow in 2017()

  • Burgandy Marie

    I’m definitely going to try this! With my one month old sleeping so good I’d like to as well(:

  • Jacinta Ives

    How do you print it?

    • Jacinta Ives


  • Pingback: The is my bedtime stretching routine! I'm really working on getting my flexi... - Sportorico()

  • Garage Gym Planner

    Some of these have been thought in Yoga too! Will definitely try these one by one :)

  • I can’t wait to try this out tonight!

  • Pingback: Weekly Gems – BlogAll Lifestyle()

  • Priyanka Menon

    Namaste from India,

    I am new to the blogilates community.. I wanted to know whether it’s ok to work out barefoot.

    And Cassey thank you so much for starting Pop Pilates.. I am so glad I found you..

    Much Love

    • Kirstin

      I work out barefoot all the time unless I’m doing cardio :)

      • Priyanka Menon

        Thank you Kristin :)

  • Abigail Johnson

    Can’t wait to do that tonight looks easy enough!!1

  • moni

    wow cassey your mannequin challenge looks incredible

  • Melanie

    Great Idea! I always think about doing a yoga or Pilates class to improve on my flexibility, this is a good fill in for now. On my way for a shower, stretch to follow :)

  • Eryka

    OMG!!! I honestly love this. I always loved stretching but never could find the time to do it. Cassey I just want to thank you. I never liked working out until I found this page. You are basically my role model! I

  • Julie

    I’ve been in love with this site since I found it last week!! I’ve been trying to find ways to become more flexible cause my flexibility is non existent. But I also feel like having a site with this much support would be great for my motivation as well. I’m one of those people that start things and then don’t keep up with it, so my goal is to stick with this until I can do a split!!

  • Tati

    Cassey please tell me where those leggings are from? I really love them, they look so beautiful and on youtube in the infobox it’s said that the activewear is from popflexacitve but I couldn’t find it there so from where is it?
    The video is great:)

  • Kimora Chanel

    I did this before bed last night and oh…my…gosh. I am not flexible at all so it was a bit of a struggle haha, but honestly it just felt good. Especially because I was sore (and still am) from a workout I did earlier in the day. All I can say Cassey is that I’m so happy I found you! Stretching has never been something of importance to me but I’m going to change that in my daily routine, especially before bed. Thanks for the tips, information, and guidance as always.

    -Kimora Chanel

  • Caitlin Bryer

    Casey would you ever do a stretching “challenge” to help people improve their flexibility? I really want to improve my flexibility. But I find it hard to find anything about gaining flexibility. So many stretching videos are for people already flexible. I really liked this stretching video you did here. My hamstrings have always been incredibly tight and last year I seriously pulled my hip flexors. They still get stiff every now and then and I would really like to be able to improve their flexibility to prevent future injury. Once again I loved this video!

  • Nguyet Nguyen

    Hi Cassey, I just want to suggest you maybe for these type of stretching video, you should wear something more comfortable, loose pants or something like pijama for the bedtime stretching also loosen your hair or let it be in somewhat messy style. Those are my personal thoughts for your vid. Hope you will have a good day ^^

  • Katy Fox

    will do it tonight before bedtime :)
    xo katy

    • blogilates


  • Celia Vitale

    Cassey!! I love how you are focusing on stretching because stretch videos are my favorite to wake up or go to bed with! ALSO, OMG I love Once Upon A Time! Favorite show ever I’m so glad you like it too :)

    • blogilates


  • Cassie

    Thanks Cassey! I’ve been doing that video every night since you posted and I can already see a difference in my flexibility. It’s also helped me to fall asleep quicker as well. I’m glad you have it in printable form so I can take the steps with me when I travel. Any luck we can get more Arm or Butt printables too?

    • blogilates

      Sure will work on that!

  • Natalia Cooke (The Petite Expl

    I need to start doing this. I keep waking up like a iron rod! The thought of doing it in bed is far more appealing!

    • blogilates

      yes try it!

  • Sound advice! Stretching before bedtime makes a lot of sense. I can limber up, relax my mind instead of watching sad news. Flex and lifted pike is my all time favorite:

    • blogilates

      Yes it feels great on the hammies.