Sleep. We all know it’s important. If you don’t get enough sleep, you’re prone to stress, weight gain, and reduced performance in all areas of your life.
Yet sometimes, good sleep is easier said than done.
You’ve already heard tons of advice about sleep hygiene and screen time. But did you know that there are proactive ways to improve your sleep, too? One of those methods is stretching. Incorporating some stretches into your bedtime routine can help relax your muscles and calm your mind.
Here are a few you can try.
Seated Forward Fold
To perform this stretch, do the following:
- Sit on the floor with your legs straight out in front of you.
- Slowly hinge forward at the hips, reaching toward your toes.
- Hold the stretch for 15 to 30 seconds.
- Repeat 2 to 3 times.
Legs on The Wall
To perform this stretch, do the following:
- Lie on your back with your legs straight against the wall.
- Relax your arms by your sides.
- Breathe deeply for several minutes.
The Spinal Twist
To perform this stretch, do the following:
- Lie on your back with your arms out to the sides.
- Bring one knee toward your chest.
- Gently guide your knee across your body toward the opposite hand.
- Hold for 15 to 30 seconds.
- Repeat on the other side.
- Repeat the set 2 to 3 times.
Child’s Pose
A familiar stretch from yoga! To complete this stretch, do the following:
- Start on your hands and knees.
- Lower your hips towards your heels.
- Stretch your arms in front of you.
- Hold for several breaths.
- Focus on relaxing your body.
- Complete until you feel relaxed.
Want to sleep even better?
First, as you stretch, be sure to take deep breaths and move slowly through each stretch. Try to clear your mind and focus on your breathing.
Second, consider scheduling some stretch therapy sessions. Stretch therapists can help you perform deep stretches to relax your neck and shoulder muscles, which in turn can lower your stress and help you sleep even more deeply.
Why let anxiety keep you up all night when you can pamper yourself, instead?
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
RELAX – RESTORE – RECHARGE
Step 1: Identify Your Problem Areas
- It all starts with your Mobility Risk Factor Assessment called
. - This helps us identify the root cause of your current problem areas due to:
– Life’s Daily Wear & Tear
– Your Aches/Pain
– Muscle Imbalances & Weakness
– Flexibility/Mobility Limitations
– Posture Issues - A Mobility Risk Factor Assessment is a MUST before starting any Stretch & Recovery Therapy Program.
Step 2: Targeted Recovery Therapy
- Your Mobility Risk Factor Assessment helps us create a Personalized Recovery Therapy Plan that targets your problem areas which will Shorten your Recovery Time.
- Each of our Stretch & Recovery sessions are a balanced blend of Corrective Stretch, Percussion, Compression, CBD and Heat
Vibration Therapy. - Risk Factor Re-Assessments:
– Suggested every 30-60 days
– See your improvements
– Realize the benefits of Stretch & Recovery
Therapy
