How to use 10 mins of stretching to get better sleep
Stretch improves sleep; better sleep improves weight loss, energy, mood, everything👍 I developed a simple ritual before bed to help fall and stay asleep, every night. I can't get to sleep without it.
Get all ready for bed: brush your teeth, wash your face, put on your sleepwear, prepare your lunch and gym bag to take with you in the morning, get the pets/kids set, but don't get in bed yet...
Perform following stretches for 10-30 seconds or whatever feels good. May take you longer than 10 minutes to use this guide when you first try it. You will develop your own rhythm as you keep it up.
If your breathing restricts in any of these stretches at all, back off until you can breathe with ease. At no time should you force the stretches, feel pain or exert effort. Wind down, don't work.
Extend your arms out, as an option.
You really only need to reach your hands to touch your legs wherever they fall and curl your toes back to get this one done. Only if it feels good, you can reach your toes to pull them back more.
Alternative: do #8 on your back, just lift your legs straight and toes pointing to the ceiling. This is very relaxing and will stretch the hams. You can reach up to hold your calves or feet to deepen.
You can stay upright instead of folding over. This is a hip stretch like the figure four. If it doesn't feel good, don't do it.
#15 From knees or standing, reach one arm up at a time and stretch your sides.
#16 Stretch your triceps, right and left.
#17 Clasp hands, stretch back and down to open the chest. If this is not available to you, clasp a towel or shirt to create more space between your hands and shoulders so you can do this one gently.
Take whatever other stretches your body is asking for. Listen. Indulge. Savor. Look forward to your stretching ritual each night. Getting into this healthy habit will create quality sleep long-term.
Before bed is the best time to stretch. Crawl into bed. Turn out the lights and enjoy a peaceful, restful sleep with your mind quiet and muscles in an elongated state. Good night; dream sweet. ✨⭐🌙
You can request a one-one Love-Your-Body Strategy Session with me over the phone at StarYouCoaching.com ✨💕✨.
- A soft, firm place to stretch
- Comfy sleeping clothes
- Soothing music, optional
- Candle or incense, optional
Santa Barbara, California