Bedtime Stretches for Relaxation

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.