Feeling constantly exhausted, like no amount of sleep ever quite restores you? You’re not alone.

Being a mum is full-on, and when your little ones are small, sleep isn’t always in your control. The to-do list never seems to end, and by the time you sit down in the evening, you’re completely drained.

And sure, it’s normal to feel tired after a busy, fulfilling day. But what’s not normal—or sustainable—is feeling constantly exhausted, waking up already depleted, and battling through chronic fatigue day after day.

Why Rest Alone Isn’t Enough

If you’re running on empty, it’s easy to believe that rest is the only way to recharge. But when deep fatigue sets in—the kind where sleep doesn’t seem to fix it—your body needs more than just downtime. It needs movement that restores rather than drains.

The good news? You can start rebuilding your energy. Even if you can’t magically add more sleep or lighten your mental load, there are simple ways to help your body recover—without giving your kids away.

One of the easiest and most effective ways to recharge? Stretching.

It’s gentle, requires zero extra energy, and works with your body, not against it.

Why Stretching is Essential for Tired Mums

If stretching sounds like a “nice to have” rather than a must-have, here’s why it should be part of your daily routine.

Boosts Circulation and Energy Levels

Tight, stiff muscles restrict blood flow, making you feel sluggish and foggy. Stretching opens up the body, improving circulation so oxygen and nutrients reach your cells faster. This provides a natural energy boost without relying on caffeine or stimulants.

Supports Detoxification and Reduces Inflammation

Feeling puffy, heavy, or stuck in an energy slump? Your lymphatic system—your body’s natural detoxifier—relies on movement to keep it flowing. Stretching helps flush out toxins, reduce inflammation, and relieve that drained, heavy feeling.

Eases Stress and Muscle Tension

Stress isn’t just in your head—it builds up in your body. Tight shoulders, stiff hips, and tension headaches are signs your muscles are storing stress. Stretching activates the parasympathetic nervous system, shifting you from fight-or-flight mode into a state of relaxation and recovery.

Prevents Stiffness and Muscle Imbalances

Muscle imbalances develop when some muscles are overworked and tight while others weaken and lengthen. This leads to aches, discomfort, and even fatigue. Regular stretching restores balance, improves posture, and prevents stiffness before it turns into chronic pain.

Prepares the Body for Movement Without Draining Energy

When you're exhausted, intense workouts feel impossible. But stretching? It’s gentle enough to do even when you’re completely wiped out and helps prepare your body for more movement as your energy returns. And if you stretch before bed, it improves sleep too.

When Should You Stretch?

Morning: A Simple Way to Boost Energy and Mobility

Stretching first thing in the morning wakes up your body, improves circulation, and reduces morning stiffness. However, never stretch cold muscles. Start with a few minutes of gentle movement—marching in place, arm circles, or deep breathing with light motion.

The key is to ease into it, breathe deeply, and let your muscles gradually relax.

Before Exercise: Stretch Only What Feels Tight

If you’re about to exercise, avoid stretching everything—only focus on muscles that feel tight. Overstretching stabilising muscles before a workout can reduce strength and support.

Before Bed: Deep Stretching for Recovery and Better Sleep

The best time for deep, lengthening stretches is before bed. This is when your body shifts into recovery mode, repairing tissues, balancing hormones, and healing from the day’s stress. Stretching before bed helps muscles stay in a relaxed state overnight, so you wake up feeling looser instead of stiff and achy.

How to Fit Stretching Into Your Busy Life (Without Adding More to Your To-Do List)

The best way to make stretching a habit? Pair it with something you're already doing—this is called habit stacking, a simple strategy from Atomic Habits by James Clear.

Try these:

Stretch while watching TV instead of slouching on the sofa (this is what I’ve done for years!)
Do a quick neck or shoulder stretch while waiting for the kettle to boil
Stretch your legs while reading bedtime stories
Add two minutes of stretching before bed as part of your wind-down routine

No extra time needed. No extra effort. Just tiny changes that add up.

Find What Works for You: Free Stretching Guide for Tired Mums

Not sure where to start? Download The Ultimate Stretching Guide for Tired Mums designed specifically for tired mums.

It includes:

A quick self-check to find where you need to stretch most
Easy, targeted stretches (no fancy equipment needed)
A five-minute routine you can do anytime, anywhere

Download it here!

The Best Self-Care You Can Give Yourself

I know what it’s like to feel constantly drained—like no matter how much you rest, your body still feels stiff, sluggish, and worn out.

But you don’t have to stay stuck in exhaustion.

Stretching is simple, gentle, and effortless to fit into your day. It’s a way to care for yourself without adding to your mental load.

And I get it—when you’re tired, doing anything can feel like too much. But that’s exactly why stretching is so powerful. It doesn’t require energy; it gives it back to you.

For years, I’ve done my evening stretches while watching TV. Instead of collapsing on the sofa, I untie all the knots in my body, helping myself feel lighter, looser, and more at ease.

And you can do the same.

Try just one stretch today. Let yourself feel the difference. Because you deserve to feel good in your body again.

Start Today: Download the Guide and Feel the Difference

Stretching is one of the easiest, most effective ways to reduce stress, improve flexibility, and boost your energy—without exhausting yourself further.

Download the The Ultimate Stretching Guide for Tired Mums and take the first step toward feeling better.

Which stretch will you try first? Let me know in the comments!

With love,

Karo

#78: Stretch Away Stress: Easy Routines to Boost Energy for On-the-Go Mums