Revitalize your bedtime routine with relaxing stretching exercises
Stretching is like brushing your teeth: something that should be done more often, yet most of us simply… don’t do it. Let’s change that, starting with this quick pre-sleep stretching routine.
Jackie Lloyd, a pilates instructor, has shared a 5-move stretching routine that can help us unwind before bedtime.
But before we dive in, a quick reminder: “Take a deep breath,” says Jackie.
“Utilizing your breath will help release muscle tension, relax your body, and calm your nervous system for the ultimate benefit of stretching. The more you can connect your body with your breath, the more relaxed you’ll be mentally and physically. And you’ll have a better recovery.”
Below, she shares the benefits of each stretch and explains how to perform them.
1. Lateral Neck Pull
This helps release tension in stiff neck and upper muscles.
“These muscles tend to tighten due to prolonged sitting or stress, so stretching them before sleep brings a more peaceful night’s rest,” explains Jackie.
2. Mermaid Stretch:
Jackie calls this one of her favorite moves. “It will stretch and elongate the sides of your body, extending the spine and lower back, relaxing your muscles, and unwinding your body,” she says.
3. Open Up Your Upper Back and Improve Posture
“This stretch is a great way to open up your upper body and counteract poor posture that comes from sitting at a desk or looking at your phone all day,” explains Jackie. “It relaxes the muscles in the chest, shoulders, upper back, and neck.”
4. Back Tendons + Spine Stretch
“When we’re on our feet for most of the day, it’s important to show some love to our hard-working legs. This stretch really helps loosen muscles in the back, hips, tendons, calves, and thighs,” says Jackie.
“It can also alleviate lower back pain.”
5. Relieve Shoulder Back Tension
“This stretch can help release tension in shoulder and trapezius muscles,” explains Jackie. “It also helps lubricate fascia, relax shoulder joints and muscles, and improve blood circulation, reducing shoulder pain. I incorporate this into every private and group session, finding it incredibly beneficial for both warming up and cooling down the body.”
Watch the video and give these exercises a try tonight:
