Total Body Stretching for Stress Relief and Better Sleep—Before Bed Stretches

WORKOUT DETAILS

Duration: 28 Minutes
Calorie Burn: 54-108
Difficulty: 1/5
Equipment: Mat, No Equipment
Training Type: Warm Up/Cool Down, Stretching/Flexibility
Video Player: View on YouTube

Body Focus: Total Body

So, before you start into this routine, here are a few suggestions to help it work more effectively.

Get ready for bed before you start, so basically you can go directly to sleep after the last stretch.
Whatever you are watching this video on, turn down the brightness of the screen as much as you can as well as turning down the lights in the room you are doing this routine. Bright lights tell your body that it is day time so you need to wake up. The lower your lights while doing this the better.
While going through this routine, concentrate on your body and your form as much as possible as this will help to distract you from any stressful issues that you may be cycling in your head.
Try and avoid using any type of technology for an hour before bedtime and try to slowly dim the lights in your home over that hour until it is as dark as you can get it and still function as it will signal to your brain that it is night time and it should wind down and get ready for sleep.

Workout Structure – Printable Stretching Workout

Standing Stretches

Side Bend + Tricep Stretch L
Side Bend + Tricep Stretch R
Sweeping Toe Touch
Inside Thigh + Arm Stretch L
Inside Thigh + Arm Stretch R
Shoulder Round to Chest Opener
Quad Stretch L
Quad Stretch R
Calf + Wrist Stretch L
Calf + Wrist Stretch R

Seated Stretches

ButterFly Stretch
Deep Hip Stretch
Neck Stretch Progression
Wing Stretch (back of hand at sides pull elbows forward)
Rotator Cuff Opener

Laying Down

Shallow Cobra + Quad Stretch L
Shallow Cobra + Quad Stretch L
Child’s Pose
Shell Stretch
Deep Glute L
Deep Glute R
Full Body Stretch