Get asleep quickly with this stretching routine of the 5 -minute bedtime

Well, let’s talk about the stretching of sleeping time and move your body!

When they authorized me to exercise after the birth of Liv, I could not wait to return to the training of sweaty intervals. Finding my personal maximum and soaked in sweat sounded like a dream for me. After the birth of P, I couldn’t wait for Orangetheory and turn again. (With luck, I will return to Otf in the coming weeks as my hand is strengthened!)

After my most recent pause, I had one thing in mind: yoga.

Yogaaaaaa.

I was craving a fiercely heated room, finding my path in family postures and soaking everything during Savasana. I have not yet been able to take a class and a plank feels great, but I am not ready for a complete practice, but I have been incorporating yoga fragments into my daily life. It may be a reminder to remain in the present moment (instead of hurrying through the “what’s happening” in my brain), or some deep breaths to focus. It can be a rapid flow with LIV (it is a large yoga fan) or a simple stretching routine before bedtime.

This is the perfect way to relax after a long day. Just take a few minutes to stretch your muscles, take into account your breathing and relieve you to sleep. I find that establishing a timer for 5 minutes to stretch and breathe helps me to fall asleep faster, and as an additional advantage, I will add 5-10 minutes of meditation. Then I feel peaceful, focused and ready to collide. It works literally. single. time.

Stretching to bed at bedtime 5 minutes to relax

1) Sitting cat/cow

Start in a comfortable seat with your legs and hands on your knees. As you inhale, fill your belly and archece your back, bring your chest forward. While exhaling, draw your belly and around your spine. Repeat 5 times, taking a lot, even breaths. This is my guaranteed section because Aaaalways makes me sleepy later.

2) Neck stretching

Stay sitting. Inhale and while exhaling, let your right ear fall towards your right shoulder. Be sure to keep both shoulders by pressing down. Inhale back to the center and exhale to wear the left ear to the left shoulder. Complete 3-5 on each side to obtain the best benefits.

3) Higher scope

Stay sitting. Inhale to carry your right arm above, near your ear. Keep your shoulders by pressing down. While exhaling, bring your right arm up and down to the left side, slightly folding your left arm to support it. Inhale back to the center and exhale to lift your left ear and complete the other side. Optional: extend a leg to the side where you are reaching. (Then, if your right arm is up, your left leg is outside). Complete 3-5 on each side.

4) Spinal Twist

Bring a knee to your chest and spread the straight opposite leg in front of you. Whatever the leg, use the same arm to “hook” The elbow in front of the knee. Make a great inhalation to lift the crown of your head, get rid of your spine and exhale to twist gently. What an easy with this. Hold for 5 breaths on one side before changing to the other side.

5) Fish pose

Extend both legs in front of you and point the fingers of the feet. Fold your elbows directly behind you and keep the fingertips forward and put them directly under the hips. While inhale, lift your chest and exhale to gently take your gaze to the roof or back behind you. Take 3-5 deep breaths.

6) Forward Bles

Keep your legs extended in front of you. Inhale to lift your arms above, keeping your shoulders low. As he exhales, bends forward, reaching his pimples, ankles or toes. Fold your knees as much as necessary to get the best out of this section. Trust your body and how far it will allow you to fall into a stretch.

7) Karani Vimarita

Lie on your back with your legs extended vertically against a wall. This position calms the nervous system and relieves body tension. Relax in this position for 5-10 minutes and will be ready to sleep.

8) Butterfly

Lie down mouth and join the soles of your feet. Let your knees fall out. Use pillows under the knees to get support if you need it. This stretch is fantastic to open the hips and calm the mind.

9) Optional: Meditation

Take 5-10 minutes to sit and breathe. If it helps you, think of a mantra while mediating. In addition, do not try to fight against any random thinking that goes to your brain. Recognize and try to let them go. More meditation tips here.

10) savasana (orrrr go to sleep;))

Lie on your back with separate feet and palms up. Grant in breathing deeply. Maybe go to sleep. 🙂

Stretch before sleep benefits

The incorporation of a very soft stretching routine in its night coil can give it a surprising amount of benefits for both your body and your mind. Whether it is dealing with a bad posture, tight muscles or mental fatigue, stretching before sleep establishes the tone to rest, recover and general welfare. These are some of the main benefits of doing that good stretch before bed!

• Reduce stress: Stretching helps activate the parasympathetic nervous system, allowing the body to relax and release the accumulated tension of the day. And believe me, there is usually a lot. 🤣

• Breathe deeply: Breathing focused during stretching increases oxygen flow and promotes calm, which tells your body that it is time to sleep.

• Lower heart rate: The slow and deliberate movements combined with deep breathing can help reduce their heart rate, preparing it for a more peaceful dream.

• Correct poor posture: Stretch counteracts the effects of hunched down or sit all day, helping to realize its spine and shoulders.

• Support recovery: Soft stretch helps muscles to recover from the daily movement, so it is especially beneficial for any active person or for those who handle pain.

• Relieve tensions: Stretching constantly helps release tension at the top of the body, hips and legs. These are all areas where we commonly maintain stress.

• Improve sleep quality: Studies show that some slow nighttime stretching can help people fall asleep faster and experience a deeper and restorative rest.

Is it stretch before bed?

So the next time you accompany yourself, take a few minutes to go through these stretching before bedtime, breathe deeply and let your body soften at rest. Your mind, body and your dream will definitely thank you. I know that I always feel so well and sleep much better when I stretch before bed. It is essential in my home.

Anyway, what is your favorite way to relax at the end of the day? A glass of wine and some readings generally make me the trick. 😉

See you next time!

Xoxo

Gina