8 Stretches For 8 Hours of Better Sleep
Curated my top 8 stretches for bedtime relaxation, loosening up muscles, and encouraging better sleep. Aim to hold each stretch for 30 seconds to 1 minute (each side if applicable). Bonus: all of these stretches can be done while in bed!
child’s pose
From seated on the knees: open your knees wide, sink your hips to heels, stretch your arms long in from of you. Think of breathing space deep into the belly & ribcage. Continue to stretch from your fingertips to hips, lengthening the sides of your waistline. This stretch will help to open up the hips, relieve tension in the lower back, and aid in digestion (as the gentle compression of stomach can stimulate digestion).
2. Cat Cow
From child’s pose, lift onto all 4s, stacking shoulders over wrists and hips over knees. As you inhale, drop the belly to the floor and open the chest. Think of pinning your shoulders towards your hips and shining the heart forward. As you exhale, round your spine up towards the ceiling. Think of puffing up the space between the shoulder blades, drawing up & in through your belly button, and creating space between your vertebrae. Repeat several times. This stretch encourages spinal flexibility and releases stiffness in the upper body. Coordinating your movement with breath really helps to encourage mind-body connection in this pose.
3. low lunge
From table top, step your right foot forward between your hands. You can keep your hands/fingertips down on the floor/blocks to frame the feet, rest your hands on your front knee, or reach your arms overhead for a more active stretch. Think of tucking your tail slightly, and notice how that emphasizes a stretch through your left hip flexor. Work to keep the spine long, shoulders away from your ears, and core engaged. Breathe for several rounds of breath before switching sides. This pose is a great hip opener, balance & leg strengthener, and helps to increase circulation of blood flow to the lower legs.
4. Seated side & neck stretches
Find a comfortable seated position. Plant your right hand beside your right hip, reach the left arm up towards the ceiling then over to the right, creating a stretch along the left sideline. Aim to keep the right shoulder away from the right ear and draw the ribcage in towards the spine. Repeat on the opposite after breathing. This stretch will help with stretching of the torso laterally, spinal flexibility and movement of the shoulder joint. To release tension in the neck & trapezius muscle, reach the right arm high to the ceiling, then bend the elbow and rest the right hand to the left ear. When you’re ready, gently lean the right here towards right shoulder and breathe, being mindful not too pull too hard on the head. Focus on breathing steadily and relaxing the upper body.
5. seated butterfly
From seated, take soles of the feet together in front of the hips and let your knees fall to the sides. Use your hands to open the soles of the feet (like you’d open the spine of a book), extend your posture tall, then hinge forward at the hips aiming to melt the heart towards your feet. This stretch helps to open the inner& outer thighs, improves groin flexibility, and is great for relieving a stiff lumbar spine!
6. seated forward fold
From seated, extend your legs in front of the hips. Option to dorsi-flex the ankles (pull the pinky toes towards the nose) for a deeper stretch through the calves. Reach the arms high to the ceiling, then hinge from the hips taking chest towards the thighs. Option to keep a flat back (more hamstring stretch) or round back (more lower back stretch) depending on how you feel. This stretch improves flexibility (+ mobility) of the lower body and spine.
7. supine Knees to Chest
Assume a supine position, then gently hug your knees to your chest. If your hips/hamstrings are tight, consider grabbing behind the knees instead. Option to hold there, gently wiggle the hips to massage the lower back, or take this position into happy baby for deeper hip & inner thigh stretch. If you do find happy baby, remember to keep your hips heavy & a neutral spine so as not to pull from the lower back. This stretch compresses the lower abdomen, acting like a massage for internal organs and aiding the digestive system. It also helps to open the hips, the spine, and can promote relaxation.
8. Supine twist
From knees to chest, drape your knees over to the right while keeping your shoulders rooted to the mat. Option to stretch the upper body by widening your arms to a T position, and perhaps gazing to the left. If you need a deeper twist, attach your right hand to the right knee & continue twisting the ribs towards the ceiling. After several breaths, repeat on the opposite side. This stretch is amazing for spinal mobility, stretching into the IT band & muscles of the glutes/legs/hips, and increases circulation of blood flow throughout the body (which may make you feel refreshed).
BONUS: LEGs up the Wall
If you’re really aiming to relax and set yourself up for better sleep, I encourage you do 5-10 minutes of legs up the wall. Find a wall (or your bed frame) with some free space for hips to lean against in a supine position. Reach the legs up towards the ceiling, resting them against the wall. Hold for several minutes. This position stimulates the circulatory & lymphatic systems - elevating the legs above the heart helps blood & lymphatic fluid flow back towards the torso (inverting gravity) which can relieve swelling or inflammation of the lower extremities. Warning: you may fall asleep in this position!
