The following are some stretching exercises before going to bed, which can relieve the fatigue and stress of the body and are suitable for office workers:

1. neck stretching:

Sit on the bed or chair, keep upright and tilt your head to one side until you feel a slight stretch in your neck muscles. Hold 10 second, and then repeat the action on the other side.

2. Shoulder extension:

Stand or sit on a bed or chair with your arms straight and your hands crossed behind your head. Then slowly raise your hands over your head and feel the slight stretching of your shoulder muscles. Hold 10 second, and then repeat the action.

3. Back stretching:

Lie on the bed or on the ground with your arms straight up and your hands behind your head. Then slowly bend your upper body to your knees and feel the slight stretching of your back muscles. Hold 10 second, and then repeat the action.

4. Front thigh extension:

Sit on a bed or chair with one leg straight and the other leg bent on the other thigh. Then grab the straight thigh with your hand and slowly pull it in the direction of your body, feeling a slight stretch on the front side of your thigh. Hold 10 second, and then repeat the action with the other leg.

5. Leg stretching:

Stand on the bed or chair with one leg forward and one hand raising the heel. Feel the calf muscles stretch slightly. Hold 10 second, and then repeat the action with the other leg.

These simple stretching exercises help to relax the body's tension and fatigue, relieve stress and improve the quality of sleep. Spend 10- 15 minutes before going to bed, which can help you fall asleep better and restore your mental state.