Okay, let’s talk about stretching at bedtime and moving your body!
When I was eliminated to train after the birth of Liv, I was looking forward to getting back in sweat at the interval. Finding my personal maximum and soaked in sweat looked like me a dream. After the birth of P, I could not expect from Orangetheory and turn again. (I hope I will be back in OTF in the coming weeks when my hand is strengthened!)
After my last interruption, I had one thing in my mind: yoga.
Yogaaaaaaa.
I wanted a fiercely heated room, found my way in familiar poses and soak everything during Savasana. I still could not take a class and board lesson that feels good but I am not quite ready for a complete practice – but I was Incorporate pieces of yoga in my daily life. It may be a reminder of staying in the present moment (instead of rushing through the “Ifs” in my brain), or some deep breaths to focus. This could be a quick flow with Liv (it is a big fan of yoga), or a simple stretch routine before bed.
It is the ideal way to end after a long day. It only takes a few minutes to stretch your muscles, become attentive to your breath and make your way in sleep. I find that the installation of a timer for 5 minutes to stretch and breathe helps me fall asleep faster, and as a bonus, I will lead 5 to 10 minutes of meditation. Then I feel peaceful, centered and ready to crash. Literally works each. Single. time.
Stretching at 5 minutes for relaxation
1) Sitting cat / cow
Start in a comfortable seat with your legs crossed and hands on your lap. While you inspire, fill your belly and hide your back, bringing your chest forward. While you exhale, pull your belly in and around your spine. Repeat 5 times, taking a long time, even the breaths. This is my section guaranteed to be eliminated because it Aaaalways makes me sleep afterwards.
2) The stretches of the neck
Stay sitting. Take an inspiration and while you exhale, let your right ear fall to your right shoulder. Be sure to keep both shoulders, pressing down. Inspire in the center and exhale to bring the left ear to the left shoulder. Complete 3-5 on each side for the best advantages.
3) Reach air
Stay sitting. Inspire to bring your right arm back over you, near your ear. Keep your shoulders by pressing on. While you exhale, bring your right arm up and down on the left side, slightly folding your left arm to support you. Inspire in the center and exhale to bring your left ear back and complete on the other side. Optional: extend a leg to the side you reach. (So if your right arm is lifted, your left leg is out.) Complete 3-5 on each side.
4) Vertebral torsion
Bring a knee to your chest and extend the opposite leg directly in front of you. Whatever the leg, use the same arm to “hang” your elbow in front of your knee. Take a great inspiration to lift the crown of your head, decompress your spine and exhale to twist gently. Go slowly with this one. Hold 5 breaths on one side before moving on the other side.
5) Pose of fish
Spread the two legs in front of you and point your toes. Fold your elbows directly behind you and keep your fingers pointed forward and place them directly under your hips. While you inspire, lift your chest and exhale to gently take your eyes to the ceiling or come back behind you. Take 3-5 deep breaths.
6) Bend before
Keep your legs extended in front of you. Inspire to put your arms over it, keeping your shoulders on the ground. While you exhale, fold forward, reaching your shins, ankles or your toes. Fold your knees as much as you have to get the most out of this section. Trust your body and how far it will allow you to fall into stretching.
7) Viparita Karani
Assemble yourself on your back with your legs extended vertically against a wall. This position calms the nervous system and relieves the tension from the lower body. Relax in this position for 5 to 10 minutes and you will be ready to repeat.
8) Pose of butterfly
Lie on your back and gather the soles from your feet. Let your knees fall outwards. Use pillows under your knees to support if you need them. This section is fantastic to open the hips and calm the mind.
9) Optional: Meditation
Take 5 to 10 minutes to sit down and breathe. If you help, think of a mantra as you meditate. Do not try to fight random thoughts that enter your brain. Recognize them and try to let them go. More meditation advice here.
10) Savasana (Orrrr falls asleep;))
Lie on your back with your feet and palms turned upwards. Focus on deep breathing. Maybe go to sleep. 🙂
Stretching before the advantages of sleep
Stilling a very soft stretch routine in your night wind can offer you a surprising number of advantages for your body and mind. Whether you are dealing with a bad posture, tight muscles or mental fatigue, you stretch before sleep sets the tone for rest, recovery and general well-being. Here are some of the best advantages to get this good stretch before going to bed!
Reduce stress: Stretching helps activate the parasympathetic nervous system, allowing the body to relax and release the accumulated tension of the day. And believe me, there are usually a lot. 🤣
Breathe: Focused breathing during stretching increases the oxygen flow and promotes calm, signaling to your body, it is time to fall asleep.
Heart frequency drop: Slow and deliberate movements associated with deep breathing can help lower your heart rate, preparing you for a more peaceful sleep.
Poor posture correction: Stretching the effects of the leak or the session all day, helping to realign your spine and your shoulders.
Recovery support: A soft stretch helps muscles to recover from the daily movement, which makes it particularly beneficial for any active person or those who manage evils.
Relieve tensions: Constant stretching helps to release tightness in the upper body, hips and legs. These are all areas where we usually have stress.
Improve sleep quality: Studies show that slow evening stretches can help people fall asleep faster and feel a deeper and more restful rest.
Are you stretching before going to bed?
So, the next time you relax, take a few minutes to go through these stretching at bedtime, breathe deeply and let your body rest. Your mind, your body and your sleep will certainly thank you. I know that I always feel so well and that I sleep much better when I stretch before going to bed. It’s a must in my house.
Anyway, what is your favorite way to end at the end of the day? A glass of wine and a reading usually do the trick for me. 😉
See you next time!
xoxo
Gina
