Relaxing stretches for better sleep & increased flexibility (you can do in bed!)

We all know that getting exercise and feeding your body right is important when it comes to getting fit and healthy. But a lot of times, we THINK we are doing everything we are supposed to do but actually, we are not. There is one more thing we need to concentrate on - SLEEP.
If you don't sleep enough, you put your body under stress. If you are stressed, you can't get the results you want. Stress makes it hard to gain muscle and lose fat. Stress makes it DIFFICULT to lose weight when your body is not well rested!
SO! Today, I am showing you a full bed time stretching routine that will relax you and get you ready to fall asleep. Do this with me at night and you will have a deeper, more relaxing sleep that will leave you feeling rejuvenated and recharged when you wake up! These stretches will also help you increase flexibility.
POPFLEX Virtual Warehouse Sale!!! www.popflexactive.com/collect...
Here is where I get all of my music! Epidemic Sound: share.epidemicsound.com/sgFTn
My outfit & yoga mat are from: www.popflexactive.com
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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on KZbin, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on KZbin in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.
With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
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DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.

[@friskiez1587]

1:20 is where the exercises start (for those of you who do this every night and don’t wanna go through the intro every time!!)

[@danerysstormborn5383]

Thanks :)

[@TheYOLOGirl]

Thanks!

[@fran-eq2er]

Thanks 😊

[@sheree1363]

Good looking out

[@marinarodriguez2621]

Bless you

[@b0o0dlesn0o0dles]

Me, lying in bed: oh perfect Cassey in the first position: sitting up Me: oh no

[@btsarmyforeverafbfsugamyba9577]

b0o0dlesn0o0dles lol

[@heresthetea4988]

Me💀

[@antivisions]

that's when i realized i'm lazy af

[@rosecoloredpages]

i have bunk beds so it’s a problem for an opposite reason

[@Sanrio_fan141]

Hahahahaha lol

[@melissarojas7141]

When Cassey said to go ahead and "melt into your splits" I was wriggling around in my pillows because I can't do splits yet 😅😆

[@wildflower1468]

Right

[@xeniakolodyazhnaya171]

I thought “more like crack into your splits”😄

[@zoecollins4532]

same i literally fell over lmao

[@Courtney08926]

I have recently learned if you keep trying and just believe in yourself then you will be able to do it

[@heresthetea4988]

I literally danced thru the age of 4 and 8 and now im older and cant even to a split💀

[@kaylao6032]

"We don't talk about how important sleep is to your health and wellness" Me watching this at 2 am 👁️👄👁️

[@jkmo-gh9vd]

How coincidental it's literally 2:03 AM where I'm at rn

[@cupofkoji]

Bro same its literally 2am and my back was killing me from sitting on my desk so late 😔

[@jaydeimani3163]

Deadass 😂

[@LunaStoriez]

1:45am XD

[@fran-eq2er]

It’s 1:30 here in the uk for me lol

[@oceancream9071]

I would love to see more unwinding in bed stretches, like this.🛌

[@miglenamircheva7808]

After doing this for a month: Me and Cassey in a choir: Hey guys! Cassey here. Today we're doing some stretches in bed for self care, for flexibility and in general, just relaxing your body. I think too often...

[@hous3plantvlogs962]

lmao

[@Akichinay584]

Honestly same and not even a month yet 🤣so funnny

[@AndreBenjaminswife]

🤣🤣🤣

[@SA-xy4pp]

That’s why I watch it mute

[@Hannah-wr4ci]

cassey: its literally so pointless working out late night me: *currently doing this a 3 am *

[@naomihill4611]

Hannah ME RN AT 2:40am

[@boltzydog527]

Its about 2 am rigt now

[@athalia4139]

brooo its 3 am rn, literally 3 AM.

[@malvinapap6224]

Here it is 2:30am

[@aestthelicx4408]

2:54 👁️👄👁️

[@gup-gup2346]

Shout out to those doing this in your twin mattress. You’re the real warriors

[@matildaw5410]

When your bed isn’t big enough to stretch your legs out

[@sara-sq9pe]

i did this on my 90 bed and i didn't have any problem with it

[@annabell7357]

I do it on the floor anyways just cause

[@Thefitty]

@@sara-sq9pe whats that?

[@sara-sq9pe]

@@Thefitty my bed is 90 cm wide, so pretty much a "normal" sized bed :)

[@mevludiyeguzel5167]

Just like mine😯 i try it on the floor😉👍

[@imre3956]

Cassey: so your going to put your leg like this Me: MY LEG DOES NOT GO LIKE THAT (Thank you for the stretches I really enjoyed them)

[@melissaolvera4935]

🤣

[@apollojuniper]

LMAOO

[@kin0814]

i cant believe i stretched for 15 minutes. awesome.

[@francesca753]

3:22 “...because I don’t need them” I need 30 of them

[@yvonnepaulick2734]

Me tooo! 😵😊

[@jashirei7581]

I can't even go down an inch

[@angelakim4379]

Cassey Please do a video for that time of the month for those of us (like me) who have cramps so bad you can barely walk. Thanks

[@sarahs.4083]

You can check her video "How to Ease Cramps on Your Period". You can also do the "Yoga For Cramps and PMS" by Yoga by Adriene - so delightful! :)

[@k-sama9963]

I do this workout for that. 😂💀

[@alexcislaghi6665]

You should probably talk with your doctor as periods usually do hurt, but shouldn’t to the point that you can hardly conduct a normal life!xx

[@alexcislaghi6665]

Akantha R there isn’t one that works perfectly for everyone, that’s absolutely true. However many women with dysmenorrhea grow up thinking that’s how things are supposed to be and don’t even look into possible treatments to which they should absolutely be entitled to. So yeh, if things don’t feel completely right and you are in the position to consult with a doctor, get everything checked up ladies! 💪🏻

[@nicollefarias1425]

@@alexcislaghi6665 I totally agree with you. I used to have really bad cramps and spent all day lying in bed when on my period. Then I went to the doctor and discovered I have endometriosis, so I have been treating it for a while now. Therefore it is always really important to check if you have any disease.

[@bettyt1710]

DO THE SAME VERSION FOR MORNING BED STRETCHES! PLEASE! And thank you so much for this one. You're amazing 😘

[@hollycrosby6728]

This brings so much nostalgia, i remember the first bedtime stretches u did- i was so NOT flexible but thanks to you i am so much more flexible!

[@blogilates]

That's awesome!!! Keep at it!

[@hollycrosby6728]

blogilates ur reply made my day!!! I've been watching you for years and girl you are my FAVES fitness person of all time!❤ You are the reason i work out- bc u make it fun! and i love to stretch and you have so many good videos for that too! keep doing what your doing!

[@Ratkatkat]

Girl I was sitting on 4 pillows and I still couldn’t do the splits

[@bigskinnyz]

me

[@aletheachong8999]

🙋🏻‍♀️

[@baddgallindsay70]

Me af 😭

[@lollipop6482]

I just folded my whole blanket and used that 😂

[@ellie1205]

Why is no one talking about how good this routine and the video itself is? It felt like I’ve had super chill time with my old friend. At the beginning I was like “oh no, 15 minutes? too long”, but by the ending of it I was like “and that’s it? I need more!” Absolutely loved it. Thank you so much for this amazing experience.

[@mbarbara9149]

Cassey, I'm really glad you showed beginner versions-and said it's okay if you can't go deeper,can't stretch further etc. I'm a total beginner, I'm trying to increase my flexibility. Thank you for this routine

[@sagime5598]

Feb 26....in love with the background

[@christineschebilski8889]

More of these videos please. These are great for when you’re not ready to get out of bed yet.

[@Latina805]

I already knew I wasn’t very flexible. My GOD this hurt 😅please tell me I wasn’t the only one just cracking up on how I couldn’t properly do not even one of these stretches 😂😂😂

[@JustJnn0526]

i thought these would be relaxing instead i'm here sweating

[@PervertHatter]

@@JustJnn0526 oh god so true

[@Sarah-vh2gi]

@@JustJnn0526 I’m here laughing and giggling about to fall asleep in these stretches

[@girls4722]

don't worry huh it's a process. it gets better i swear! took me about two months

[@ritacmarkes]

Omg yes I was here like "damn girl that's too much I can't do that!!" But I tried to do them, as far as my body allowed it of course 😅 and right now I feel really good even through all that pain hahaha

[@teacuptaehyung9617]

Second night in a row completing this routine. A relaxing way to end my day and ease peacefully into sleep. As someone who’s had sleep insomnia this has helped! I’m going to continue this every night. Thank you!

[@samanthaholcomb5987]

More of these please!!!! I suffer from LOTS of hyper tension and this helped me so much!

[@Ashley-xt2xl]

Omg this helped me get my splits!!

[@asilverbox]

Love this! I do it every night, I actually now have it memorized so I can do this without watching, but wanted to revisit to see if there's anything I've forgotten :)

[@yolandieduarttee4457]

Thanks i got my splits

[@sakurasharks]

This was actually perfecting timing as it was just getting to my bedtime when this popped up 😂😴

[@wholesomecontentonly1001]

It’s 2024 and this is the only thing I have found that helped with my insomnia. Thank you so much.

[@pineapple_craze6424]

this is such a deja vu!! so proud of how far you've come Cassey ;3 i'm also really happy about how you're not just focused on the physical stuff but also mental calmness!! I'm REALLY looking forward to more videos like this!!!

[@UrGoddessQueen]

We need more videos like this

[@vanessas8518]

Might see or not see this but where have I been, I been following 5 years ago and never did the bed stretches, but wow this stress I am carrying brought me here and it feels amazing, thank you!

[@TheRealGuywithoutaMustache]

Flexibility? Isn't that the ability to flex your muscles? -Dom Mazzetti

[@ad506]

Thank you so much for this. Whenever I don't stretch before bed my body doesn't feel as fresh when I wake up. Keep up the good work

[@taylorh9391]

I've been doing the old bed time stretching for months and I'm so excited there's a new one now

[@kerijackson904]

I can't believe this is the first time I've done this routine!! It totally soothed my quarantine hangover! Lol

[@reallifevixen]

First, ouch! I'm hurting now haha. Second, this is considerably harder in a single bed that's got lots of soft toys on it 😂

[@ACC_CLIPZ]

reallifevixen I feel u

[@MMAKEUPK]

I need this in my life. I need this right now, as I binge Netflix before bed. Anyone else relate? Also microscope KZbinr here,, (don’t have as great content as Cassey but I tri:,) ) 😪❤️

[@Thefitty]

I'm a small KZbinr as well! :-) what do you watch on Netflix?

[@RedSails]

theFitty I knew you weren’t talking to me or even know me but I’m watching pretty little liars 😄

[@Thefitty]

@@RedSails is that still going on?! I'm watching the cable girls ^^

[@juliachapstick6831]

MMAKEUPK subscribing

[@Thefitty]

@@juliachapstick6831 I'm a small-time KZbinr too :)

[@saralennartsson3393]

This is lifesaving, I’ve been sick for over 3 months with something unidentified and because of that had sleep problems. This helps so much, thank you! ❤

[@craneoflores]

This is the perfect bedtime stretch for someone who is already pretty flexible. A lot of the other ones are so gentle I don't even feel a stretch, so thank you!

[@linsbin6084]

Lovely! I'm very NOT flexible, but even so I was able to all the stretches instead of having to stop and wait for an easier one. And I could still follow even when I couldn't look at the screen. Perfect for an actual beginner, def going to save this to do regularly. Thank you for the lovely routine, I might finally get better flexibility thanks to you!

[@tbauacruz644]

After three months I can Finally do my splits!

[@medousa3871]

🎉 lucky!!🎉

[@tbauacruz644]

@@ccesca8540 Is your profile pic Azula? If it is I really like it! If not, Thanks for the congrats either way!

[@strwbrywon]

im training myself to be more flexible at the legs so im forcing myself to do this every night before going to bed. i hope i get good results :)

[@leeshhenderson2197]

Same! Have been doing this for the smile mouth of January and already notice a difference. I started out using 2-3 pillows now down to 1 and 2 on those splits cause babyyyyy!

[@AnaAndYari]

Felt so good. Very good way to relax before bed or when waking up too. I think I’ll start doing this as a bedtime routine. I realize I never pay attention to how stressed my body feels all the time & the pain that comes with it. Just a little few minuets of relaxation & no one to disturb me. 😌🧘🏻‍♀️ & im not flexible anymore like when I was young & was in dance so I used the pillows in some of the stretches & still felt great.

[@urmom-er1gl]

i love how she’s so positive

[@DarkNightOfVampires]

I was literally jumping up and down cheering in happiness from this video! Thank you so much! I do your morning and bedtime stretches everyday and am glad there will be a second bedtime one 😊 If you ever feel like making more morning stretching videos or stretching videos in general...YES YES YES thousands of yes and any type of workout videos. I love them all you’re the best and inspire me so much ahhh so happy ♥️♥️♥️♥️

[@blogilates]

So glad you like them. Your support means so much to me! ❤️

[@paigeperrine6751]

My bed is not big enough

[@SK-tk5lc]

Cassey, can really see the results of your 90-day commitment to yourself! Thank you for pushing body love and positivity.

[@jenettemarcos8548]

I felt so much better, this is my first time in 20 years to stretch, it is so good, thumbs up

[@Snowy1600]

This is my favourite video of your right now. Please make more. Your relaxing bedtime stretching is amazing.

[@katieraechel]

Doing this again for my April 3 "workout"! I think this is one of my favorite videos of yours Cassey--I find myself going through it constantly for a way to not only to stretch but also to wind down for the evening

[@fitnytech]

Hard work beats talent when talent doesn’t work hard.

[@caitrinallen2085]

5'8" have very long legs and a twin bed lol, soooo as you can imagine splits and straddle took some manuveuring lol I made it work though haha and the stretches felt nice

[@mermaid8mermaid]

Thank you. I’m going to use this regularly. What’s something I can do instead of the splits? I have really limited flexibility and arthritic knees. I just sat there for that part. I need to increase my flexibility before I even start attempting splits.

[@Thefitty]

I'm so *thrilled to see you upload a video after a break! :-) who else is following her 90-day Journey?! Cassey, you're absolutely killing it except in the sleep department so... Take your own advice and watch your own video, haha! :-) I also have a few stretchy videos on my channel if it helps you zzz as well. Namaste!*

[@brazilianprincessmusic]

Love this stretching most definitely was needed.

[@RebecaHammy]

This was a grade A video! the stretches were amazing and they felt great and relaxing!

[@bethchaddick6570]

Thank you!!! Anything to have a better night's sleep is worth watching, especially by you!

[@BuggieTheBugster]

Thank you for making this so accessible and accepting! I used to be much more in shape and flexible than I am now and it can be hard to see things that used to be easy and need assistance but seeing you use the pillows with me helped a lot❤

[@Monika-mb6jh]

I’ve done this video before but always on the mat, and let me tell you doing it in bed is a GAME CHANGER. Uhh, I feel SO relaxed. Between the soft pillows/mattress, Cassey’s voice, and stretching my limbs, I found myself on the verge of falling right asleep 💤 ☁️

[@astabaker9421]

I used this in the morning, really great way to start the day before getting up :) i havent stretched in a while, thanks for having ao many wonderful vids up

[@macie4444]

I am noticing doing theses stretches my hips are so uneven! Hopefully doing more of her workouts and stretches will help!!!❤

[@zeskamartiono711]

I work from 8am to 5pm everyday and mostly sitting down, this stretches help me so much to ease my back and waist 😩✊🏻

[@DanniRaine]

I was just googling bed stretches and the first thing I see when I open KZbin is this 😂

[@yukijiconan9917]

Bedtime Burpees sound like a hellish nightmare

[@user-ir1xt2qd5s]

I love you. this is new bedtime routine from now on.🙆‍♀️🙆‍♀️ you're my motivation all the time. Thanks

[@medousa3871]

February 26,2023 🌺💕🌺💕🌺💕

[@CP-nl1uo]

Finally a video your subscribers were waiting from you. Upper body 30days challenge please

[@jocelynnlauretta874]

this stretching routine genuinely made me sleepy! My eyes were wide open before but during the vid I kept yawning.. it really does help with sleep

[@rcva0623]

Yas finally been waiting for this. Thanks Cassey! ❤️❤️❤️

[@SebomiJang]

This popped up on my feed as I just hopped on my bed. I was kinda feeling guilty for not having worked out today but this makes up for it and now my body feels great 🥰 it should actually even become my regular night routine. Thank you Cassey, as always! 💘

[@TheYazmanian]

I really love her workouts. They keep me coming back, make me happy, and have changed my life. I have tried other instructors but I just can't get into it. Cassey is my gal!!!!!

[@kelly-es1ty]

KEEP THE STRETCHING VIDEOS COMING!! my favs of all!!💚❤💚

[@ki7ay4e]

Yeees! I've been wanting a new stretch video for the longest time now! So happy there is one😊😊😊

[@sweetpapayasourpeach]

I love you! Thank you for following your heart and helping people better their health and wellness! 🤗

[@naazsiddiqui1491]

I love u Cassey ....this video is so relaxed and nice ...u r truly my inspiration ...and yeah pls do a 30 day thigh challenge or just post more thigh /leg workouts

[@beautifullyflawed6723]

Fantastic! I did this after work and my body is thanking me. ❤

[@sjerzgirl]

Wow i tried this last night before bed and slept like a baby and woke up so refreshed and ready for the day! This is going to be a new nightly routine. Thank you!

[@RobynByrd322]

I loved this! The stretches were great and the music completed the whole relaxation moment!

[@kkaeding15]

June 2020 calendar has my hamstrings SO tight, felt so good to stretch them out, but I think I need to incorporate more daily stretching.

[@moondoggiesbaby]

I just love this whole routine and the relaxing music you chose to go with it!

[@len6154]

This video made me realise i can do a split what the hellll

[@pilarrodriguez-torres3400]

Cassey, I do love your channel.These bedtime stretchings have been so useful for me!

[@girl_in_musicland]

Legends checking the comments first 💀✨

[@worldprincess5531]

Thank you for this video. I started my 30 Days Journey to Splits 8 days ago and now my body craves stretching everyday. It feels so good for the body and the mind.

[@brittneyambruster]

I would love more stretching videos! Im obsessed with the one you made for a stressful day!

[@ellakutz7888]

The first night I did these stretches was last night and I woke up in the morning feeling so energized and refreshed. I'm gonna use these every night from now on!❤️

[@orianeburkhardt5120]

I’m so Thankfull for this video! Hope there will be more of this 💛

[@MrsSweetie1998]

I was feeling so tight and this helped so much, thanks so much Cassey

[@Hatsuka85]

I love your stretches videos! And loooove huge beds 😍 gonna do this tonight! Thanks Cassey!! 💛

[@elisevisser8694]

I can sleep so good after this! AMAZING!

[@kiwiequis4144]

I literally fell off a horse and once I was cleared of risk of broken bones and concussion I spent the whole rest of the day looking forward to my bedtime stretches in this video!! If you're a sore equestrian, this is a sign to incorporate this into your routine

[@nikik7534]

I really needed it, thank you so much for every time you made me feel better 😘

[@cubawto7387]

I didn't even wanna come out of the pike I could sleep there T.T

[@laurasebastian2822]

Sleep! Yes Casey. The struggle is real. Thank you for this. Adding your channel to my daily/nightly routine for the new year. 2021 here I come!

[@muskanrayeen5031]

After a long time I miss your workouts💪 please make more workout videos I love you from the bottom of my heart 💓 you such a inspiration

[@zeskamartiono711]

DANG THIS IS THE PERFECT BEFORE BED STRETCHES THAT I NEED AFTER WORK ❤️❤️❤️❤️ My back and legs feels really good after these stretches

[@yellowcyborg4729]

I get so excited by new stretching videos!!

[@sweetForgiveness]

Yes! I Really wanted a new stretching Video!!! THANK YOU

[@guessinfrench]

oo please, do more videos for relaxation. I feel super relaxed right now because of your nice voice!

[@ceoofhenjoyment]

Heey girl! Absolutely love your stretching videos! When I can They are on repeat in the morning and last thing at night!☺️👌🏾

[@Anime.artsand.drawing]

That felt so relaxing and I feel ready for bed.