5 Stretches for a Better Sleep

If you’re looking for a natural way to wine down before bed, stretching is a beneficial exercise that will relieve tension, reduce stress and increase flow. Fall asleep faster and improve the quality of your sleep by completing the below stretches each night.

Child's Pose – A popular yoga pose that is often used between more difficult poses to help center and calm your body and brain.

Benefits:

  • Relieves pain and tension in your back, shoulders and neck
  • Regulates breathing
  • Reduces stress

Stretching steps:

  1. Start by kneeling down on the ground with your toes together, buttocks on your heels, and knees wide apart
  2. Stretch your arms out in front of your body and place your forehead on the ground
  3. Using your hands, press back slightly to deepen the stretch

Rag Doll – A great stretch any time of day when you want to relieve tension throughout your shoulders, neck and back.

Benefits:

  • Relieves tension in neck, shoulders and upper back
  • Relieves compression in lower back and hips
  • Increases blood flow to your head

Stretching steps:

  1. Stand with your legs about hip distance apart and adjust as needed throughout stretch
  2. Cup each hand around the opposite elbow
  3. Bend forward at the hips until your head and arms are pointed toward the ground
  4. Relax your lower back and let your head and arms extend the stretch

Bonus: Sway your arms back and forth for an even deeper stretch

Seated Spinal Twist – This spinal stretch is a perfect way to relieve stress, decompress, detox your body after a long day.

Benefits:

  • Recalibrates and relaxes your spine
  • Encourages blood flow to your digestive organs
  • Relieves stress and toxins

Stretching steps:

  1. Sit down with your legs out straight in front of you
  2. Bend your right knee and cross it over your left leg placing your foot flat on the floor by your knee or thigh
  3. Lengthen your spine and grasp your left arm around your right leg gently pulling to deepen the stretch
  4. Repeat stretch on opposite side

Runner's Lunge – A common stretch for most athletes that is also beneficial for people who spend a lot of time sitting

Benefits:

  • Relieves tension lower back
  • Recover hip flexors

Stretching steps:

  1. Kneel down on one leg with the other bent at a 90-degree angle in front of you
  2. Do not let your front knee go over your foot
  3. Straighten your back leg and dip your hips down to deepen the stretch
  4. Switch legs and repeat better

Happy Baby – A modern-age yoga pose that looks like a reclining squat and is perfect for stretching your hips, groin, chest and shoulders.

Benefits:

  • Relieves tension in lower back
  • Realigns and lengthens spine
  • Relieve stress

Stretching steps:

  1. Lie on your back and bend your knees
  2. Bring your arms through the inside of your knees and grasp the outer edge of your feet with both hands
  3. While pressing your tailbone and back down into the floor, pull your legs back with your hands
  4. To deepen the stretch, open your knees wider