Okay, let’s talk about bedtime stretches and moving your body!
When I was cleared to work out after Liv’s birth, I couldn’t wait to get back into sweaty interval training. Finding my personal max and soaked in sweat sounded like a dream to me. After P’s birth, I couldn’t wait to Orangetheory and Spin again. (Hopefully, I’ll be back at OTF in the next few weeks as my hand gets stronger!)
After my most recent hiatus, I had one thing on my mind: yoga.
Yogaaaaaaa.
I was craving a fiercely heated room, finding my way into familiar poses, and soaking it all in during savasana. I still haven’t been able to take a class -push-up and plank feel great but I’m not quite ready for a full practice- but I’ve been incorporating bits of yoga into my daily life. Maybe it’s a reminder to stay in the present moment (instead of rushing through the “what-ifs” in my brain), or a few deep breaths to center myself. It might be a quick flow with Liv (she’s a big yoga fan), or a simple stretching routine before bed.
This is the perfect way to wind down after a long day. It only takes a few minutes to stretch your muscles, become mindful of your breath, and ease your way into sleep. I find that setting a timer for 5 minutes to stretch and breathe helps me fall asleep faster, and as an added bonus, I’ll tack on 5-10 minutes of meditation. Afterwards I feel peaceful, centered, and ready to crash out. Works literally every. single. time.
5-Minute Bedtime Stretches for Relaxation
1) Seated Cat/Cow
Start in a comfortable seat with your legs crossed and hands on your knees. As you inhale, fill your belly, and arch your back, bringing your chest forward. As you exhale, draw your belly in and round your spine. Repeat 5 times, taking long, even breaths. This is my guaranteed knock out stretch because it aaaalways makes me sleepy afterwards.
2) Neck Stretches
Remain seated. Take an inhale and as you exhale, let your right ear fall towards your right shoulder. Make sure to keep both shoulders pressing down. Inhale back to center, and exhale to bring the left ear towards the left shoulder. Complete 3-5 on each side for the best benefits.
3) Overhead Reach
Remain seated. Inhale to bring your right arm up overhead, close to your ear. Keep your shoulders pressing down. As you exhale, bring your right arm up and over to the left side, slightly bending your left arm to support you. Inhale back to center, and exhale to bring your left ear up and complete on the other side. Optional: extend one leg out towards the side where you are reaching. (So if your right arm is up, your left leg is out.) Complete 3-5 on each side.
4) Spinal Twist
Bring one knee in towards your chest, and extend the opposite leg straight in front of you. Whichever leg is out, use the same arm to “hook” your elbow in front of your knee. Take a big inhale to lift the crown of your head, decompress your spine, and exhale to gently twist. Go easy with this one. Hold for 5 breaths on one side before switching to the other side.
5) Fish Pose
Extend both legs in front of you and point your toes. Bend your elbows straight behind you, and keep your fingertips pointing forward, and place them directly under your hips. As you inhale, lift your chest, and exhale to gently take your gaze towards the ceiling, or back behind you. Take 3-5 deep breaths.
6) Forward Bend
Keep your legs extended in front of you. Inhale to bring your arms up overhead, keeping your shoulders down. As you exhale, fold forward, reaching towards your shins, ankles, or toes. Bend your knees as much as you need to in order to get the very best out of this stretch. Trust your body and how far it’ll let you fall into a stretch.
7) Viparita Karani
Lay down on your back with your legs extended vertically against a wall. This position calms the nervous system and relieves lower body tension. Relax in this position for 5-10 minutes, and you’ll be ready to snooze.
8) Butterfly Pose
Lie on your back and bring the soles of your feet together. Let your knees fall outward. Use pillows under your knees for support if you need it. This stretch is fantastic for opening the hips and calming the mind.
9) Optional: Meditation
Take 5-10 minutes to sit and breathe. If it helps you, think of a mantra as you meditate. Also, don’t try to fight any random thoughts that come into your brain. Acknowledge them, and try to let them go. More meditation tips here.
10) Savasana (orrrr go to sleep ;))
Lie on your back with your feet apart, and palms facing up. Focus on taking deep breaths. Maybe go to sleep. 🙂
Stretching Before Sleep Benefits
Incorporating a very gentle stretch routine into your nighttime wind-down can give you a surprising number of benefits for both your body and mind. Whether you’re dealing with poor posture, tight muscles, or mental fatigue, stretching before sleep sets the tone for rest, recovery, and overall well-being. Here are some of the top benefits of getting that good stretch in before bed!
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Reduce Stress: Stretching helps activate the parasympathetic nervous system, allowing the body to relax and release built-up tension from the day. And trust me, there’s usually a lot. 🤣
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Breathe Deeply: Focused breathing during stretches increases oxygen flow and promotes calmness, signaling your body it’s time to go to sleep.
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Lower Heart Rate: Slow, deliberate movements paired with deep breathing can help lower your heart rate, preparing you for a more peaceful sleep.
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Correct Poor Posture: Stretching counteracts the effects of slouching or sitting all day, helping realign your spine and shoulders.
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Support Recovery: A gentle stretch helps muscles recover from daily movement, making it especially beneficial for anyone active or those managing aches.
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Relieve Tensions: Consistently stretching helps release tightness in the upper body, hips, and legs. These are all areas where we commonly hold stress.
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Improve Sleep Quality: Studies show that some slow evening stretches can help people fall asleep faster and experience deeper, more restorative rest.
Do you stretch before bed?
So next time you’re winding down, take a few minutes to go through these bedtime stretches, breathe deeply, and let your body soften into rest. Your mind, body, and your sleep will definitely thank you. I know I always feel so good and sleep much better when I stretch before bed. It’s a MUST in my household.
Anyway, what’s your favorite way to wind down at the end of the day? A glass of wine and some reading usually do the trick for me. 😉
See you next time!
xoxo
Gina
