My TOP 3 Stretches Before Bed

Hey there! I'm Coach Tyler from WeShape, and today I want to share with you my favorite bedtime stretching routine. As I always say, "One of the best things that you can do for yourself is create little habits and routines throughout your day that make you feel better in your body." And what better time to implement a new habit than right before bed?

In this post, I'll guide you through my top three bedtime stretches that you should do every single night. These simple exercises will help your body feel relaxed and amazing, leading to better sleep and more energy when you wake up. Let's dive in!

Stretch #1: Hamstring and Calf Stretch

Our first move focuses on loosening up your hamstrings, which are chronically tight in most people. You'll need a simple towel for this stretch. Here's how to do it:

1. Lie down on your bed with your head on the pillow.

2. Take the towel and place it over the ball of your foot (not the arch or heel).

3. Straighten both legs, even if you need to bring your top leg down low.

4. Slowly pull your leg towards your chest until you feel a stretch in your calf and hamstring.

5. Hold for 60-90 seconds, breathing deeply and trying to relax the muscles with each exhale.

6. Switch to the other leg and repeat.

As I explain in the video, "Each time you take that big breath in, try to relax the hamstring and the calf a little bit more as you bring your leg up like this."

Stretch #2: Chest Opener

The second stretch targets your chest muscles. This is crucial because, as I mention, "So many of us get a tight chest, and when we do, it makes us round our shoulders forward like this and causes a lot of pain in our upper back, our neck, and even our shoulders."

Here's how to perform this stretch:

1. Flip over onto your belly.

2. Lift one arm up to create about a 90-degree angle with your elbow.

3. Turn your thumb towards the sky to protect your shoulder.

4. Start to roll away from your arm, feeling a deep stretch in your chest.

5. Hold for about a minute, breathing deeply and trying to roll a little more with each exhale.

6. Switch sides and repeat.

Remember, "You can turn your thumb towards the sky; that's really important to protect the shoulder."

Stretch #3: Spine and Neck Extensor

The final stretch brings it all together and relaxes your full body. This one is particularly beneficial for those who spend a lot of time sitting during the day. Here's how to do it:

1. Start on your belly, similar to the chest stretch position.

2. Come up onto your elbows, dropping your shoulders away from your ears.

3. Pull your shoulder blades back as you lift your body towards the sky.

4. If you want more intensity, push your hands down to the ground and press up, potentially locking your elbows and looking towards the sky.

5. Hold this position for about a minute.

I emphasize in the video, "The big thing here is I don't want you to think about crumpling your back and moving backwards. You want to think about extending your spine by lifting everything as much as possible."

Bonus Move: Adult Tummy Time

After completing these stretches, I recommend spending a few minutes in what I call "adult tummy time." This involves lying on your stomach to read, write, or even use your phone. As I explain, "This is going to help you reverse the day of sitting and rounding your back forward by giving you a little bit of that extension in the upper back and making your body feel amazing."

Implementing Your New Bedtime Routine

To make this routine a habit, try placing your towel next to your bed as a reminder. As I suggest in the video, "It's even helpful to put this towel next to your bed as a reminder to do these stretches."

Remember, consistency is key. By performing these stretches every night, you're setting yourself up for better sleep and more energized mornings. As I say, "Your whole body is going to feel great. You're going to sleep a whole lot better because of it."

If you enjoyed these stretches and want more, check out our follow-along stretching routines at W shape. We offer options for your upper body, lower body, or full body, lasting anywhere from 10 to 30 minutes.

In conclusion

Incorporating these three simple stretches into your nightly routine can make a significant difference in how you feel when you wake up. Give them a try tonight and experience the benefits for yourself!