One of the best times to improve your flexibility is at the end of the day, because your body’s been in motion for extended periods of time. Following a basic stretching routine just before bedtime will not only enhance your flexibility, but also relax and clear your mind to prepare you for some deep sleep. Just remember to keep the stretches gentle and slow — a rigorous workout before bed can energize you and make it hard to fall asleep. Here are three simple stretches to enhance your bedtime routine:
- Seated Side Reach: Sit up straight with the bottoms of your feet touching each other. Place your left hand on the ground outside your left hip and gently lean toward the left side while bringing your right arm above your head. Hold for five breaths and release. Repeat on the other side. Do 2-3 sets per side.
- Foot Flexion/Extension: Sit up straight with your legs together and straight. Gently pull your feet toward you so your toes are pointed at the ceiling. Then point your toes away from you so they’re facing forward. Do this for ten breaths. Complete 2-3 sets.
- Laying Stretch: Lie down with the bottoms of your feet touching each other and place your hands on your stomach. Simply hold this position for ten breaths. Complete 2-3 sets.
Just 10 minutes is all it takes. Give this simple stretching routine a try this week and see if it improves your sleep.