Wind Down: 5 Stretches Before Bed
Stretching before bed is one of those self-care habits we know we should do more often, but somehow never get around to. Let's change that tonight.
We've put together a quick 5-move stretch routine to help you relax, release tension, and prepare your body for a restful night's sleep. These gentle stretches take just minutes but can make a real difference in how well you sleep.
Before you start, remember to take nice, deep breaths with each stretch. Using your breath helps relieve muscle tension, relax the body, and calm your nervous system. The more you can connect your body with your breath, the more relaxed you'll be, mentally and physically.
1. Side Neck Pull
The benefits: This relieves tension in your neck and upper trapezius muscles, which tend to get tight from sitting or stress. Stretching them before bed promotes more restful sleep.
How to do it: Sit comfortably with your shoulders rolled down and back. Place your left hand behind your lower back, keeping your shoulder down. Put your right hand on the left side of your head and gently let the weight pull your head toward your right shoulder. Hold for 3 to 5 breaths. Rotate your chin to your right armpit, place your hand on the base of your head, and gently let it pull down while your left shoulder stays back. Hold for 3 to 5 breaths. Repeat on the other side.
2. Mermaid Stretch
The benefits: This stretches and lengthens the sides of your body, your obliques, and lower back, loosening muscles and relaxing your whole body.
How to do it: Sit cross-legged or with your knees together and sit up tall. Reach your right arm up and place your left hand on the floor. Stretch your right hand up and over to the left, bringing your arm parallel to the floor. For a deeper stretch, rotate your chest toward the sky. Hold for 3 to 5 breaths. Repeat on the other side. Do this 2 to 4 times.
3. Backbend and Heart Opener
The benefits: This opens your upper body and combats poor posture from sitting at a desk or looking at your phone all day. It loosens the muscles across your chest, shoulders, upper back, and neck.
How to do it: Sit with legs in a comfortable position and clasp your hands behind your back. Sit up tall, squeeze your shoulder blades together, and gently arch your upper back while lifting your chest. Look up slightly and hold for 3 to 5 breaths. Release and repeat 2 to 4 times.
4. Hamstring and Back Stretch
The benefits: This loosens muscles in your back, hips, hamstrings, calves, and thighs. It can also help relieve lower back pain.
How to do it: Sit with one leg extended and the other bent toward your thigh. Flex your extended foot back toward your knee and walk your hands down your leg while rounding your back. Hold for 3 to 5 breaths, getting deeper with each exhale. Then flatten your back, roll your shoulders down, and hold for another 3 to 5 breaths. Repeat 2 to 4 times, then switch legs.
5. Shoulder Rolls
The benefits: This relieves tension in your shoulders and trapezius. It lubricates the fascia, loosens the shoulder joint and muscles, and improves blood circulation for reduced shoulder pain.
How to do it: Standing or seated, lengthen your arms down by your sides. Roll your shoulders forward, shrug them up to your ears, then roll them back, squeezing your shoulder blades together. Over-exaggerate the movement for the best range of motion. Do 5 to 10 rolls, breathing normally throughout.
What's your go-to bedtime routine? Do you stretch before bed? Share in the comments!
Disclaimer:
The information in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider or fitness professional before starting any new exercise routine. The views expressed are the author's own, and Gro.w is not liable for any outcomes from following the information provided.
