7-Minute Relaxing Stretch Routine

I do this 7-minute stretch routine right before bed to help relax and sleep better. It is simple to perform, requiring only a soft flooring material, like a yoga mat or thick blanket. Each stretch should be held for 30 seconds, while focusing on taking deep belly breathes with a slow exhale. (1) Downward dog: Beginning on your hands and knees, lift your hips up, into the air. Balance the weight of your body between your hands and feet, and attempt to straighten both legs at the knees to full extension. Then, you may alternate placing more weight on one foot and then the other by slightly bending one knee at a time.

(2) 90/90 Side Bends: Begin by kneeling on your right knee, with your left leg out in front of you, bent at a 90 degree angle at the knee. From here, raise both arms straight up, into the air, and then reach both arms to the left, holding for 3 seconds, and then to the right, holding for 3 seconds. Repeat for a total of 30 seconds. Then, switch leg positions and repeat for 30 more seconds.

(3) Kickstand Side Bends: Begin by kneeling on your right knee, with your left leg straightened out directly to your left. Think about driving the sole of your left foot down into the ground to contract your left, inner thigh muscles. From here, raise both arms straight up, into the air, and then reach both arms to the left, holding for 3 seconds, and then to the right, holding for 3 seconds. Repeat for a total of 30 seconds. Then, switch leg positions and repeat for 30 more seconds.

(4) Butterfly: Begin in a seated position on the floor. Bring the soles of your feet together so that they are touching. Relax both legs, allowing them to fall outwards and towards the ground. Grab your ankles with your hands and place both elbows on the same side legs. Begin applying downward force through your elbows into your legs to intensify the stretch in your inner thigh and groin region. Hold for 30 seconds.  

(5) Cross-Arm in Front of Chest: In a seated position, place legs wherever they rest most comfortably. Reach your left arm out in front of you, and then across your chest. Place the inside of your right forearm against the back of your left arm, and apply force through your right arm to pull your left arm closer into your chest. You will feel a great stretch in your upper left back and left shoulder. Hold for 30 seconds, then switch arm positions and repeat for 30 more seconds.

(6) Chicken Wing: Reach your left arm up, overhead, and then bend at the elbow so that your left hand is touch your neck or upper back. Grab your left elbow with your right hand, and apply a pulling force that brings your left elbow further to the right. You will feel a great stretch in your left upper back. Hold for 30 seconds, then switch arm positions and repeat for 30 more seconds.

(7) Supine Knee Flex: Begin by lying flat on your back, legs fully extended and relaxed. Pull your left knee up towards your chest, wrapping both hands just below your left knee. Apply a pulling force to bring your left leg further up and into your chest. Hold for 30 seconds. Switch leg positions and repeat for 30 seconds.

(8) Look Right and Left: In a seated position, place legs wherever they rest most comfortably. Sit nice and tall, and slowly turn your head to the left without letting your chest or shoulders move. Keep turning your head until it can no longer rotate left, then begin rotating your head to the right until it can no longer rotate right. Repeat for 30 seconds.

(9) Neck Flexion and Extension: Beginning in a seated position, bend your neck to the left, allowing the weight of your head to stretch your right-side neck. Slowly move your head in a circle, feeling the stretch move from the right-side neck, to the front neck, left-side neck, and finally the back of the neck.

(10) Child’s Pose: Beginning on hands and knees, sink your hips back and down. Reach your arms forward, finding length in your upper back. You may slowly reach your arms to the left side and the right, noticing how the stretch changes with each change of movement. 

I hope this 7-minute relaxing stretch routine brings you wonderful sleep! Curious about the mobility movements? Check out my blog Improving Mobility: What is it? Why is it important? And how much of it do we really need? Want to learn more about how to incorporate exercise into your busy life? Read here: How to Incorporate Exercise into Your Life, Forever! What is the best way for you to warm-up before your workout? Learn more here: A Guide to Warm-Ups