Now, let’s talk about bedtime stretching and getting your body moving!
When I was allowed to exercise after Liv’s birth, I couldn’t wait to return to sweaty interval training. To find my personal Max sounded like a dream to me. After the birth of P, I couldn’t wait to spin again with Orange Yerry. (Hopefully my hands will be stronger so I will return to OTF in the next few weeks!)
After my recent break I had one thing in my mind: yoga.
Yogaaaaaa.
I longed for a heavily heated room, finding my way in the familiar poses and soaking it all throughout the savasana. I still couldn’t take classes – Planck feels good, but I’m not ready for full practice, but I did Incorporate a bit of yoga into my daily life. Maybe it’s a reminder to stay in the present moment rather than running through my brain’what-if’, or some deep breath to center myself. It could be a quick flow with liv (she’s a big yoga fan), or a simple stretching routine before bedtime.
This is a great way to collapse after a long day. It only takes a few minutes to stretch your muscles, learn to breathe and fall into sleep. You will find that it helps you to set the timer for 5 minutes to stretch and breathe. You can fall asleep faster and as an additional bonus, you will be working on a 5-10 minute meditation. After that I feel peaceful, central and ready to crash. It literally does everything. single. time.
5 minutes of bedtime stretch for relaxation
1) Sitting cat/cow
Start with a comfortable seat with your legs crossed and knees in hand. While you inhaled, fill your belly, arch your back, and take your chest forward. Exhale, draw your belly and round your spine. Repeat five times, and even breathe for a long time. This is my guaranteed knockout stretch.
2) The neck is stretched
Staying there. Inhale and exhale while dropping your right ear towards your right shoulder. Make sure to hold both shoulders down. Go back to the center and inhale, then exhale with your left ear facing towards your left shoulder. Complete 3-5 on each side for the best advantage.
3) Overhead reach
Staying there. Inhale your right arm to lift up close to your ears. Keep pushing your shoulders. Exhale, lift your right arm up and take it to the left side, and slightly bend your left arm for support. Go back to the center and inhale, then lift your left ear and exhale to complete on the other side. Optional: Stretch one foot towards the reaching side. (So if your right arm is up, your left foot is out.) Complete 3-5 on each side.
4) Twist spine
Bring one knee towards your chest and straighten the other leg in front of you. No matter which leg falls off, use the same arm to “hook” your elbows in front of your knees. Make a big inhalation and lift the crown of your head, decompress your spine, exhale and twist gently. This will easily proceed. Grasp five breaths on one side before switching to the other side.
5) Fish Pose
Extend both feet forward and turn your toes. Bend your elbows straight, place your fingertips forward and under your hips. Inhale, lift your chest and exhale, gently exhale your gaze towards the ceiling. Take a deep breath 3-5.
6) Forward bend
Stretch your legs in front of you. Lift your shoulders over your head and keep your shoulders lowered. Exhale, reach towards your fold, shins, ankles and toes. Bend your knees as much as you need to make the most of this stretch. Trust your body and how much trust it will make you fall into stretch.
7) Viparita Karani
Lie down on your back with your legs stretched vertically against the wall. This position calms the nervous system and relieves the tension in the hypophysical body. Relax in this position for 5-10 minutes and you’re ready to snooze.
8) Butterfly Pose
Lie on your back and bring the soles of your feet together. Drop your knees outwards. Use a pillow under your knee to support you if necessary. This stretch is perfect for opening your lower back and calming your mind.
9) Options: Meditation
It takes 5-10 minutes to sit and breathe. If it helps you, think of the mantra as you meditate. Also, don’t try to fight the random thoughts that come into your brain. Be sure to acknowledge them and let them go. This meditation tip.
10) savasana (orrrrr falls asleep;)))
Leave your feet and lie down on your back, facing your palm. Focus on deep breathing. Maybe I’ll fall asleep. 
It can be stretched before sleep
By keeping your extremely gentle stretching routine in the nighttime winds, you can bring in an astonishing number of benefits for both your body and mind. Whether you are dealing with poor posture, muscle, or mental fatigue, stretching before sleep sets a tone of rest, recovery and overall happiness. Here is the greatest advantage of getting that good stretch before going to bed!
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Reduces stress: Stretching helps to activate the parasympathetic nervous system, allowing the body to relax and release the tension that has accumulated since the day. And trust me, there are usually a lot.
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Breathe deeply: Focused breathing during stretching increases oxygen flow, promotes calmness, and it’s time for the body to fall asleep.
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Low heart rate: Combining slow, intentional movements and deep breaths, you can lower your heart rate and prepare for a more peaceful sleep.
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Poor posture: Stretching can counter the effects of leaning forward or sitting all day long and help to readjust your spine and shoulders.
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Support Recovery: Gentle stretching helps muscles recover from daily movements, making it particularly beneficial for active people and those who manage pain.
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Relieves tension: Consistently stretching helps to release tension in the upper body, hips and legs. These are all areas where we generally stress.
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Improves sleep quality: Research shows that some slow evening stretches can help people fall asleep faster and experience deeper, more recovery rest.
Do you stretch it before going to bed?
Next time, if you get caught up, spend a few minutes going through these bedtime stretches, breathing deeply and softening your body. Your mind, body and your sleep will definitely be grateful to you. Stretching before going to bed always makes me feel very good and sleep better. That’s a must in my home.
Anyway, what is your favorite way to fall at the end of the day? A glass of wine and some reading usually does the trick for me. 
See you next time!
xoxo
Gina
