4 Stretches to Improve Sleep

September 29, 2020

By Casey Maskell, PT, DPT

At the end of a busy day, nothing feels better than climbing into bed to look forward to a restful night's sleep. But if you’re anything like me, sometimes it takes longer than expected to wind down for the night. There are just too many things to think about from the day! Incorporating a short, full body stretching routine at the end of the day can help to quiet the mind and prepare the body to drift off to sleep.

There are many well-known benefits of stretching, but stretching before bed can further help to decrease pain and soreness, improve blood flow throughout the body, decrease stress/anxiety, and improve flexibility. Just a few short minutes each night can be enough to get you sawing logs sooner! The best part is, all of these can be done on the bed.

Begin on your hands and knees on the bed. Knee should be under your hips and hands should be under your shoulders.
Reach your left arm under your body and across to the right side like you are reaching for the wall. Allow your torso to gently rotate as you move your arm. You should feel a stretch across your upper back and the back of the left shoulder.
Then take left arm and rotate to the left side like you are reaching for the opposite wall.
Perform 10 times and repeat on the other side.

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Casey Maskell, PT, DPT

Casey loves being outdoors and spends her free time hiking, going to the beach and traveling. She enjoys working out, weightlifting, and participates in triathlons. She also loves cuddling and playing with her three-legged German Shepherd, Murph.

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