Why Men Over 40 Should Stretch at Night
If you’re a man over 40 and waking up feeling tight, stiff, or like your body’s permanently
stuck in third gear — you’re not alone. But what if the fix didn’t involve another supplement
or morning routine, but instead… a 10-minute stretch session before bed?
That’s right. **Stretching at night** may be the overlooked antidote to your stress, stiffness,
and aging joints. It’s not just about flexibility — it’s about longevity, circulation, and nervous
system repair.
Here’s what happens when you stretch before bed:
- You **downshift your nervous system** into parasympathetic mode, improving sleep.
- You **restore circulation** to muscles that were tight all day.
- You **reduce nighttime pain and cramps** (hello, restless legs!).
- You **build a habit of self-care** that’s easy to maintain — and free.
Here’s a simple protocol to get started tonight:
�� **Nighttime Mobility Protocol for Men Over 40**
1. **Cat-Cow on all fours (1 min):** Mobilizes the spine and decompresses your lower back.
2. **Kneeling Hip Flexor Stretch (1 min per side):** Opens up the front of the hips from
sitting all day.
3. **Seated Forward Fold (2 min):** Stretches hamstrings and calves while calming the
nervous system.
4. **Supine Figure Four (1 min per side):** Opens up glutes and hips, improves lower back
comfort.
5. **Legs Up the Wall (2–3 min):** Reverses gravity, reduces inflammation, and helps with
venous return.
6. **Box Breathing (2 min):** Inhale 4, hold 4, exhale 4, hold 4 — settle your nervous system
before sleep.
Don’t overthink it — just light a candle, dim the lights, and give yourself 10 minutes to
unwind. This ritual doesn’t just support your body — it signals to your brain: *you’re safe
now, you can rest.*
At The Good Space, we work with men of all ages — but those over 40 benefit deeply from
this style of nighttime mobility. We see improvements in posture, recovery, pain
management, and even testosterone balance when stress is lowered consistently.
Ready to move better, sleep deeper, and feel stronger in the morning?
Come train with us in Houston or retreat with us in East Texas.
Your body’s still got it. You just need to remind it — one stretch at a time.
By Melody Morton-Buckleair | The Pilates Cowgirl
Founder of The Good Space Pilates (Houston, TX) and Elmwood Place Retreat (Palestine,
TX)
Websites: https://thegoodspacepilates.com | https://elmwoodplacetx.com
Instagram: @thepilatescowgirl | @elmwoodplacetx
