Restful Nights with Gentle Stretches

Bedtime Stretch Routine (5-10 Minutes)

A bedtime stretching routine can help relax muscles, release tension, and prepare the body for a restful night’s sleep. I consulted Pilates instructor Renee Kay for a few gentle stretches to help me wind down before bedtime.

She shared, “You don’t want to stimulate the body. We want to do gentle stretches because you’re tight from the day; maybe you have energy that needs to be released. A gentle stretch is like giving yourself a hug before bed.”

1. Knees-to-Chest Stretch

• Lie on your back and gently pull both knees toward your chest.
• Hold for 30 seconds to 1 minute. Rock side to side if it feels soothing.
• This helps release tension in your lower back.

2. Figure Four Stretch (Piriformis Stretch)

• Stay on your back, bend both knees and cross your right ankle over your left knee.
• Wrap your hands behind your left thigh and gently pull toward your chest until you feel a stretch in your right hip.
• Hold for 30 seconds, then switch sides.
• This stretch relieves tension in the hips and glutes.

3. Supine Twist (aka Windshield Wipers)

• With your knees bent, gently drop them to one side while keeping your shoulders flat on the surface.
• Extend your arms out to a T-position if comfortable.
• Hold for 30 seconds to 1 minute, then switch sides.
• This twist helps release tension in your spine and lower back.

4. Child’s Pose (Balas “na)  “This is a great way to end the” day,” says Kay. It’s an inward position, like a contraction, which calms the nervous system and helps slow down breathing.”

• Begin in a kneeling position on your bed or the floor. Sit back onto your heels, allowing your hips to rest on them gently.
• Extend your arms forward, palms facing down, and lower your forehead to whatever surface you’re on.
• Close your eyes and breathe deeply, feeling the release in your lower back, hips, and shoulders.
• This calming pose helps your body relax and prepares your mind for sleep.
• Hold the pose for 1-2 minutes, letting your body sink into the stretch.

This simple routine highlights calming stretches, culminating in the soothing Child’s Pose to leave your body relaxed and your mind at ease. With just a few minutes of gentle movement, you’ll help your body prepare for a  peaceful night’s sleep. Sweet dreams!