Stretching is kind of like flossing: something we should do more often, but most of us just … don’t. Let’s change that, starting with this quick bedtime stretch routine.
We tapped Jackie Lloyd, instructor at The Pilates Class, to share a 5-move stretch routine to help us relax before bed.
Before we get into the moves, a quick reminder: “Take nice, deep breaths for each stretch,” Jackie says. “Using the breath will help relieve muscle tension, relax the body, and calm the nervous system for maximum stretching benefits. The more you can connect the body with the breath, the more relaxed mentally and physically you will be. And you’ll have a better recovery.”
Below, she shares the benefits of each stretch and breaks down how to do them.
The benefits:
This helps relieve tension in stiff neck and upper trapezius muscles. “These muscles tend to get tight due to extended periods of sitting or stress, so stretching them before bed promotes a more restful night’s sleep,” Jackie explains
How to do it:
- Seated in a comfortable position, sit up nice and tall with shoulders rolled down and back.
- Place the left hand behind the small of the back, keeping the shoulder down and back and the chest open.
- Put the right hand on the left side of the head and gently start to let the weight of the hand pull the head down to the right shoulder, keeping the opposite shoulder pressed down.
- Hold for 3 to 5 breaths.
- Start to rotate chin to right armpit, place hand on the base of the back of the head and gently let the weight of the hand pull head down as left shoulder stays rolled down and back. This creates a deeper stretch in the levator scapulae (neck) and upper trapezius muscles.
- Hold for 3 to 5 breaths. Repeat on the other side.
Note: This stretch can be performed in a standing position.
The benefits:
Jackie calls this one of her favorite stretches. “It will stretch and lengthen the sides of the body, the obliques and the lower back, loosening your muscles and relaxing the body,” she says.
How to do it:
- Sit in straddle position, criss cross, Z sit or with bum on heels of feet with knees together.
- Sit up tall with shoulders rolled down and back.
- Reach the right arm up to the sky and place the left hand down on the floor.
- Stretch the right hand up, and start to reach over to the left. Try to bring the arm parallel to the floor, as the left forearm will fall onto the ground. The stretch will be on the right side of the body.
- For a deeper stretch, hold the arm over and rotate the chest towards the sky, directing the eyes up to the sky as well.
- Hold the stretch for 3 to 5 breaths.
- Repeat on the other side.
- Repeat 2 to 4 times.
Note: If sitting in a straddle, criss cross, or Z sit, make sure both butt cheeks stay rooted into the ground. If sitting with bum on heels with knees closed when stretching over to the side, let the opposite hip reach down to the floor.
3. Backbend + Heart Opener
The benefits:
“This stretch is a good way to open the upper body and combat poor posture that comes from sitting at a desk all day or gazing down at a phone,” Jackie explains. “It loosens up the muscles across the chest, shoulders, upper back, and neck.”
How to do it:
- Seated in a straddle or with one leg extended and the other leg bent in towards the thigh, sit up nice and tall.
- Keeping both butt cheeks grounded, rotate from the waist to square off the shoulders to the leg that is extended.
- Flex the toes back towards the knee, and start walking hands down the length of the leg while rounding the back.
- The hands can grab the foot or calf or stay planted on the ground. Round the back, and bring the knee to nose for a stretch.
- Hold for 3 to 5 breaths, getting deeper into the stretch with every exhale.
- Grab the top of the foot with toes still flexed back, push chest forward, flatten the back, roll shoulders down and back, bringing the eyes forward. (Note: The hands can come to the calf or either side of the leg on the ground.)
- Hold the stretch for 3 to 5 breaths.
- Move through these stretches 2 to 4 times.
- Repeat on the other leg.
4. Hamstring + Back Stretch
The benefits:
“When on our feet for most of the day, it is important to give some love to our legs that do most of the heavy work. This stretch really helps to loosen up muscles in the back, hips, hamstrings, calves, and thighs,” Jackie says. “It can also help with relieving lower back pain.”
How to do it:
- Seated in straddle or with one leg extended and other leg bent in towards thigh, sit up nice and tall.
- Keeping both butt cheeks grounded, rotate from the waist to square off shoulders to the leg that is extended.
- Flex the toes back towards the knee, start walking hands down the length of leg while rounding the back.
- Hands can come to grab the foot, calf or stay planted on the ground. Round back, bring knee to nose for a stretch.
- Hold for 3-5 breaths, getting deeper into the stretch with every exhale.
- Grab on top of foot with toes still flexed back, push chest forward, flatten the back, roll shoulders down and back, gaze will come forward. (Note: hands can come to calf or either side of leg on ground.)
- Hold stretch for 3-5 breaths.
- Move through these two stretches 2-4 times.
- Repeat on the other leg.
The benefits:
“This stretch can help relieve tension in the shoulder muscles and trapezius,” Jackie explains. “It also helps to lubricate the fascia, loosen up the shoulder joint and muscles, and improve blood circulation for reduced shoulder pain. I integrate this into every private and group session and find it incredibly beneficial to both warming up and cooling down the body.”
How to do it:
- In a standing or comfortable seated position, lengthen the arms down the side of the body, fingertips to the ground.
- Roll shoulders to the front of the body, shrug them up to the ears, and roll them back squeezing the shoulder blades together.
- Over-exaggerate the rolls for the best range of motion.
- Do 5 to 10 shoulder rolls.
- Breathe normally throughout.
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