Brief Summary
This video presents a simple nightly stretching routine designed to improve sleep quality, reduce morning stiffness, and promote overall relaxation. It focuses on static stretches held for 30-60 seconds, emphasizing deep breathing to enhance the calming effect. The routine targets muscles prone to tightening during sleep, such as the calves, thoracic spine, hip flexors, and lats, to encourage better posture and recovery.
- Static stretches before bed improve sleep quality.
- Focus on breathing during stretches for relaxation.
- Target calves, thoracic spine, hip flexors, and lats.
Calf and Hamstring Stretch
To begin, stretch the calves and hamstrings using a wall for support. Anchor the foot against the wall to stretch the calf, and then keep the knee straight while drifting the chest closer to the wall to stretch the hamstring. It's important to stretch to a point where you feel it, but not to the point of discomfort or pain, as this can be excitatory rather than relaxing. Hold each stretch for 30 to 60 seconds, focusing on deep breathing to enhance relaxation.
Thoracic Spine and Lat Stretch - Forearm Position
The next stretch targets the thoracic spine and lats, which tend to get tight from sleeping positions. Start on the ground with forearms flat and in contact with the ground, then sit back into the hips. Drag the arms to lock them in place, feeling a stretch through the shoulders and lats. Hold this position while focusing on deep breaths, sinking further into the stretch with each exhale, for 30 to 60 seconds.
Thoracic Spine Extension Stretch
This variation directly targets the thoracic spine to improve mobility in extension, counteracting the rounded shoulder position. Sit up slightly, lifting the forearms off the floor while keeping the hands in the same position. Allow the chest to drop, feeling the shoulder blades pinch together as the chest approaches the ground. Focus on deep breathing, sinking further into the stretch with each exhale, for 30 to 60 seconds.
Modified Pigeon Pose for Hip Flexors
The modified pigeon pose stretches the hip flexors and rotators, which can get tight regardless of sleeping position. Position one hip up in front in a modified pigeon pose to stretch the rotators of the front hip and the hip flexor of the back hip. Place the hand on top of the front thigh and the other hand on top for balance and to lock the front leg down. This pose promotes flexibility and relaxation, contributing to less disturbed sleep. Hold for 30 to 60 seconds on each side.
Lumbar Spine and Lat Stretch with Rotation
To mobilize the entire back and spine, particularly the lumbar region and lats, bring one leg up across the body and rotate. Reach above the head towards the opposite ear to further stretch the lats, which can help maintain better posture by preventing internal shoulder rotation. Reach up and out, opening up the body while holding the leg, and focus on deep breathing to enhance the stretch. Hold for 30 to 60 seconds on each side.
