Anyone else not sleeping, like, at all right now? Yeah, you’re not alone. Between the stress and fear that so many of us are feeling and the complete blow to our usual routines, a lot of us are losing sleep. We can’t fix everything keeping you up at night, but we can offer one thing that might help ease the transition from your days to your nights (especially if your current bedtime routine consists of just changing out of your day pj’s into your night pj’s). Hopefully this short bedtime stretch series can be a calming transition that helps you get ready for bed and leave the stress of the day behind.
In the long-term, rituals like nightly bedtime stretches and regular meditation can also be great for managing stress and all of the potential health consequences that come along with it. On that note, your breath does play an important role in how relaxing these stretches will be—consider it your guide for stretch intensity.
Child’s Pose
- Kneel on your mat with your knees hip-width apart and your feet together behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs.
- Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
- Rest your forehead on the ground, with your arms extended out in front of you.
- Hold for 30–60 seconds.
Thread the Needle
- Start on all fours with your hands under your shoulders and hips over your knees.
- Reach your right arm underneath and across your body with your palm facing up.
- Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.
- Hold for 30 seconds. Repeat on the other side.
Sphinx Pose
- Lie on your stomach with your legs straight out behind you.
- Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
- Press your hips and thighs into the floor and think about lengthening your spine while keeping your shoulders relaxed.
- Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
- Hold for 30–60 seconds.
Knee-to-Chest Stretch
- Lie on your back with both legs extended.
- Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
- Hold for 30 seconds. Repeat on the other side.
Supine Twist
- Lie on your back and hug your knees into your chest, then drop both knees over to one side as you twist your torso in the opposite direction.
- Try to keep your knees and hips in line with each other as you draw them toward the floor, and keep your chest as square to the ceiling as you can.
- Hold for 30 seconds. Repeat on the other side.
A Word Of Warning: Don’t Overstretch!
It can be tempting to push yourself into deeper and deeper stretches, but you will in fact reach a point where you increase your risk for injury while reducing the benefit you receive from stretching. That’s why it’s important to focus on gentle stretches that are easy to do, and to not overdo it. Your body will thank you!
Kind Regards,
The SpineAlign Team
