5 Stretches Before Bed

Similar to flossing, stretching is something we should do more frequently but the majority of us just… don’t. Starting with this simple stretch practice before bed, let’s change that.

To help us unwind before bed, Jackie Lloyd, a teacher at The Pilates Class, shared a 5-move stretching practice.

A quick reminder, Jackie says, “Take nice, deep breaths for each stretch,” before we begin the exercises. For the greatest advantages of stretching, using the breath will help to reduce muscle tension, relax the body, and calm the neurological system. The more you can synchronise your breathing with your body, the more relaxed your mind and body will be. Additionally, your recuperation will be faster.

She explains each stretch’s advantages and how to do it below.

Side neck pull

The advantages:

This eases strain in the upper trapezius and tight neck muscles. Jackie notes that stretching these muscles before bed encourages a more restful night’s sleep because they have a tendency to become stiff after prolonged periods of sitting or tension.

How to execute:

1. Sit up straight and tall while in a relaxed position, shoulders rolled back.
2. While keeping the shoulder down and back and the chest open, place the left hand behind the small of the back.
3. Place the right hand on the left side of the head and begin to slowly lower the head towards the right shoulder while maintaining pressure on the down-facing shoulder.
4. 3 to 5 breaths should be held.
5. Start by rotating your chin towards your right armpit. Then, with your left shoulder still rolled back and down, place your palm at the base of your head and slowly pull your head downward. The upper trapezius and levator scapulae muscles (in the neck) experience a deeper strain as a result.
6. 3 to 5 breaths should be held. On the opposite side, repeat.

Note that you can carry out this stretch while standing.

Mermaid stretch 

The advantages:

This stretch, according to Jackie, is one of her favourites. She explains that it will loosen your muscles and calm your body by stretching and lengthening your sides, obliques, and lower back.

How to execute:

1. Sit in a straddle, criss-cross, Z-position, or with your knees close together and your bum on the heels of your feet.
2. Sit up straight, shoulders back and down.
3. Place the left hand on the ground and extend the right arm towards the sky.
4. Reaching to the left with the right hand extended high. The left forearm will drop to the ground, so try to bring it parallel to the floor. The right side of the body will be stretched.
5. Holding the arms overhead and rotating the chest upward while pointing the eyes upward can allow for a deeper stretch.
6. For three to five breaths, hold the stretch.
7. On the opposite side, repeat.
8. Do this 2 to 4 times.

Make sure both butt cheeks remain firmly planted on the ground when seated in a straddle, crisscross, or Z position. Allow the opposing hip to reach the floor if you’re stretching to the side while seated with your buttocks on your heels and your knees tightly bent.

Backbend + Heartopener

The advantages:

Jackie adds that this stretch is an effective technique to open the upper body and correct bad posture that results from spending all day at a desk or staring down at a phone. It relaxes the muscles in the neck, upper back, shoulders, and chest.

How to execute:

1. Sit up straight while straddled or with one leg outstretched and the other bent inward towards the thigh.
2. Rotate from the waist to square off the shoulders to the outstretched leg while keeping both butt cheeks firmly planted.
3. Flex the toes back towards the knee, round the back, and begin to walk the hands down the length of the leg.
4. The hands might either remain firmly planted on the ground or grasp a foot or calf. Stretch by turning your back and bringing your knee up to your nose.
   Hold for three to five breaths, expanding the stretch with each exhalation.
5. Pull the chest forward, flatten the back, roll the shoulders down and back, and bring the eyes forward while grabbing the top of the foot with the toes still flexed back. (Note: The hands may approach either side of the grounded leg, or the calf.)
6. For three to five breaths, hold the stretch.
7. Repeat these stretches two to four times.
8. Continue with the opposite leg.

Hamstring + Backstretch 

The advantages:

Giving our legs some love is vital when we spend the majority of the day on our feet because they carry the majority of the weight. The back, hips, hamstrings, calves, and thighs muscles can all benefit from this stretch, according to Jackie. It may also be useful for easing lower back pain.

How to execute:

1. Sit up straight while straddled or with one leg extended and the other bent towards the thigh.
2. Rotate from the waist to the squared-off shoulders to the extended leg while keeping both butt cheeks firmly planted.
3. Flex the toes back towards the knee, round the back, and begin to walk the hands down the length of the leg.
4. Hold for three to five breaths, expanding the stretch with each exhalation.
5. Grab the top of the foot while keeping the toes curled back, thrust your chest forward, flatten your back, roll your shoulders back and down, and your sight will move forward. (Note: hands may reach the calf or the side of the leg that is on the ground.)
6. Hold the stretch for 3 to 5 breaths.
7. Repeat these two stretches four or more times.
8. Continue with the opposite leg.

Shoulder rolls 

The advantages:

“This stretch can help relieve tension in the shoulder muscles and trapezius,” says Jackie. Additionally, it aids in lubricating the fascia, loosening the muscles and joint of the shoulder, and enhancing blood circulation to lessen shoulder pain. I incorporate this into every one of my individual and group sessions because I think it’s great for warming up and cooling down.”

How to execute:

1. Lengthen your arms with your fingertips on the ground when you are standing or comfortably seated.
2. Squeezing the shoulder blades together, roll shoulders to the front of the body, shrug them up to the ears, and roll them back.
3. For the greatest range of motion, exaggerate the rolls.
4. Perform five to ten shoulder rolls.
5. Take regular breaths throughout.