If you struggle to fall asleep, stretching may help you do so more quickly, and It can also improve blood flow and relieve muscle tension — both of which aid in muscle recovery and sleep quality. The more you can get your body to relax before sleep; the more effective your sleep will be.
Sleep is the one time your body is at complete rest when you’re not using any muscles or joints to support yourself. Stretching before bed helps your body rejuvenate itself during sleep.
With stretching, the goal is to extend the muscle groups — not overextend gently. The biggest thing to remember when you’re stretching is not to push yourself too far, there may be a bit of discomfort, but there should not be pain.
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7 Stretches to Do at Bedtime
Forward Fold
Stand tall with feet hip-width apart. Hinge at the hips to lower into a forward fold, extending your arms as close to the floor as possible. Allow the crown of the head to reach toward the floor.
Hold for 3 to 5 minutes.
Plank
Step 1: Start in a high plank position. Bend elbows to the floor and rest weight on forearms. The body should form a straight line from shoulders to ankles.
Step 2: Tuck the pelvis and draw the navel toward the spine to activate the core. Press back into heels and keep your head in line with the spine.
Please check out our blog, “How long you really need to hold a plank” for deep knowledge about Plank.
Hold for 2 minutes.
Supine Leg Raise
Step 1: Lie on your back with both legs extended in front of your body, arms at the sides, and palms resting on the floor. Raise your right leg toward the ceiling and lower it as close to the chest as possible.
Step 2: Reach toward the right toes with the right arm, making sure not to lift the chest off the floor.
Hold for 3 to 5 minutes, then repeat on the opposite side.
Lateral Hip Extension
Step 1: Lie on your back with both legs extended in front of your body, arms at the sides, and palms resting on the floor. Raise your right leg toward the ceiling and lower it as close to the chest as possible.
Step 2: Reach toward the right toes with the right arm, making sure not to lift the chest off the floor.
Step 3: Gently lower right leg and right arm to the floor on the right side of the body.
Hold for 3 to 5 minutes, then repeat on the opposite side.
Sphinx
Step 1: Lie on your stomach with your chest raised, forearms extended on the floor in front of your body, palms touching the floor, and legs extended behind your body, with the tops of your feet on the floor. Ensure elbows are positioned directly under shoulders.
Step 2: Pull the heart space forward on an inhale and look up toward the ceiling.
Hold for 3 to 5 minutes.
Child's Pose
Step 1: Sit up comfortably on heels.
Step 2: Roll torso forward, bringing forehead to rest on the mat.
Step 3: Lower chest as close to knees as is comfortable, extending arms in front.
Hold for 3 to 5 minutes.
Pigeon
Step 1: From the downward dog, sweep the left shin toward the front of the mat, bringing the left knee behind the left wrist and the left ankle behind the right wrist. The left shin should be parallel to the top of your mat, and keep the left knee outside the left hip.
Step 2: Gently walk right leg back as far as possible, untuck toes, and press the top of the right foot into the floor. Slowly walk your hands forward until your head is on the floor or a yoga block. Draw shoulders down and away from ears.
Hold for 3 to 5 minutes, then repeat on the opposite side.
CREDIT: COURTESY OF KIMBERLY WASHINGTON / @YOGABYKIMBERLY
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