1. Ankle Stretching Exercise Sit with legs extended, keep the back as straight as possible, and lean slightly forward. Lift the ankles quickly and then slowly lower them until the toes are pointed. 2. Hip Stretching Exercise Sit with legs extended, keep the back as straight as possible, and lean slightly forward. Bend the left knee and hug the left leg with both hands. Then, lift the lower leg, bringing it as close as possible to the thigh. Hold for a moment, then release. Repeat with the right leg. 3. Groin Stretching Exercise While seated, keep your back as straight as possible, place the soles of your feet toward each other, ideally bringing the heels close to the groin. Place your hands on your feet and gently press them towards the floor. While maintaining a straight back, aim to bring the top of your head toward the floor, leaning the body forward. Hold the position and then sit back up straight. After leaning forward four to five times, gently shake the knees. 4. Lower Back Stretching Exercise Sit with legs extended, keep the back as straight as possible, and lean slightly forward. Cross the right leg over the left, simultaneously place the left hand on the outer side of the right knee, and the right hand on the floor. Turn and look backward, hold the position, then rotate the body back. Repeat on the other side. 5. Breathing Exercise While seated, keep the back upright, shift your weight forward, and elongate your neck. Exhale deeply from the core (midsection), imagine the sensation of someone punching your stomach, and release the breath from the lower abdomen. Inhale, begin by tightening and straightening the core (midsection), then progress to the chest, waist, shoulders, neck, and chin. Finally, extend to the back of the head, achieving a state of absolute straightening. Repeat steps two and three for 9 times. 6. Shoulder Stretching Exercise While seated, keep your back as straight as possible. Hold a towel at both ends, lift it from the front to overhead, gently arching your upper back and allowing a slight forward shift in weight. With arms extended, continue pulling the towel backward towards the lower back until it touches the ground, then pull it back to the front. Repeat steps two and three for 9 times. In today’s busy and stressful life, many people overlook the importance of taking a moment to unwind. As a result, when bedtime arrives, the mind may still be in an excited state. Incorporating stretching before bedtime along with controlled breathing allows the alignment of mind and body, facilitating a more relaxed and restful sleep.