The more I talk to friends about sleep these days the more I notice how rare it is. It seems like everything these days is working against a good night’s sleep– the screens in our lives, long hours of sitting at desks, the stresses of life’s twists and turns. There’s a lot at play.
Luckily, taking some time to do the right stretches can be a great way to relax the body, relieve some stress, and help you fall asleep like a baby.
The Sleeping Swan
For this stretch and most others, you can either do it in bed or move to your floor for more room. To begin the sleeping swan, place your pillow in front of you. Bend your left knee inwards and bring the sole of your left foot to the inner thigh of your right leg. Then lift your butt and extend right leg outwards behind you.
Hold the position and gently hinge forward from your hips. Your should be placed on your pillow. Then extend your arms forward with your elbows bent slightly.
Hold onto this position for 8-10 breaths. Switch to do the same stretch on your other leg, then repeat.
Alternating Knee Hugs
This is a convenient stretch you can perform right in your bed before you fall asleep. While you’re laying flat on your back, keep your legs stretched outwards. Then with your left leg remaining flat on your bed, bring your right knee up towards your torso and grab it with both of your hands. Pull your knees in towards your chest to stretch. The repeat the process with your other leg. Try to hold each position for about 30 seconds and repeat the process for two minutes.
Upper Spinal Floor Twist
Stretching right in bed is a great way to transition right from your routine and into a night of amazing sleep. For this stretch, lay flat on your back on your bed. With your legs outstretched, make sure your arms are stretched as well, perpendicular to your torso. Then bring your knees up towards your chest. Then swing them to the left and right sides of your body in an alternating motion. Once your knees reach each side of your body, stretch and hold for about 10-15 seconds and switch to the other side of your body and repeat the process twice.
Standing Forward Fold
The forward fold is simple, yet crucial to your nighttime stretch routine. All you have to do is stand with your feet about six inches apart. Then, reach downwards and touch the floor. If you are flexible enough, place your palms onto the ground stretch deeply for 30 seconds. Be sure to focus on breathing throughout.
The Bridge
Making a bridge is easy to do in your bed as well. It also makes your back feel incredible when you finally get the chance to lay down after a long day. All you have to do is begin laying flat on your back and bring your knees in so that your heels are in towards your chest. Then, with your arms stritched out in front of you and your palms flat on your bed, lift your back up. You should try to arch and stretch your back and hold the position for 30 seconds with your neck released backwards.
You might be used to reading in bed so the luckily, the Seated Forward Fold might be the most convenient nighttime stretch of any. You’ll get better sleep by doing with no hassle at all. Begin seated with your back straight up, perpendicular to the surface you’re on. Then, stretch your back forwards, towards your legs and grab your ankles with your hands. While you are in this position, hold and stretch for about 30 seconds. Take a break and repeat the stretch once more.
Wide-angle Seated Forward Bend
This nighttime stretch is similar to the seated forward bend, except your legs are extended outwards to stretch the inside of your thighs as well. Be sure to sit upright and extend the legs in ahead of you into a V-shape. Inhale while you lengthen your spine upwards and exhale while you reach your arms directly ahead of you, stretching your back in the process. Alternate between each of these positions while holding at each point for 15 seconds. Repeat the process for 1-2 minutes.
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