STATIC STRETCHES BEFORE BED:
BENEFITS/NON-BENEFITS
Static stretching consists of stretching a group of muscles beyond their normal limits and holding the stretch for a few seconds or minutes. A good example of this would be yoga. The great thing about static stretching is that it lowers blood pressure, decreases respiratory rate, and generally relaxes you. It feels really good! However, according to Ben Greenfield, in his amazing book “Beyond Fitness,” static stretching has its limitations. It can slow you down and detrimentally effect your performance – mainly because it does not increase mobility, it hinders it.
Furthermore, it negatively impacts explosiveness because it makes muscles and tendons too loose. Static stretching is best done post workout, or at the end of your day to help relax you right before bed. In fact, I do a quick static stretch routine right before bed to help me relax. When I started incorporating static stretching before I went to bed, I found that I slept better. It’s a great way to end your day.
HOW DOES IT WORK TO HELP YOU SLEEP?
Stretching helps to relax tight muscles. It also helps to increase blood flow while encourage the release of endorphins, providing a sense of relaxation and euphoria. All good things to help you relax at bedtime. When I perform these stretches, they help me to decrease stress and tension that tends to build up throughout the day. As a result, I typically fall asleep faster.
HERE ARE MY 5 STRETCHES I DO BEFORE BED:
1.Hamstring Stretch: For this stretch you want your legs to be fully extended while keeping your knees straight. Reach forward as far as you can while keeping a straight spine and bending from the waist. NOTE: I use my Sternum as a guide. I lead with my chest out. Do this and you will definitely feel a good stretch in your hamstrings. Hold for a count of 15-30 seconds.
2. Straight Leg Raise: Another great hamstring stretch is the “SLR.” While flat on your back, raise one leg straight up while keeping your knee locked. Interlock your fingers, placing them behind your knee and pull back on your leg while keeping it straight. Make sure to keep your opposite leg straight and flat on the floor or your bed. NOTE: Pull your belly button to your spine, keeping your back flat and your abdominal muscles tight. Hold for a count of 15-30 seconds.
3. Figure 4 Stretch (Supine Position): This is another GREAT stretch you can do in the comfort of your own bed! While lying in the “face-up” position, AKA “Supine Position,” your going to want to bend your leg while crossing one ankle over the opposite knee. Then you thread your hands together, grab the back of your knee and pull back. Also, while you pull back you can push in a forward and down motion with your elbow on the leg that is in the figure 4 position (this helps to give you a bit more of an intense stretch). NOTE: Keep your belly button pulled into your spine and your back flat. (This also helps stretch your Piriformis muscle, which is responsible for external hip rotation. Hold for a count of 15-30 seconds.
4. Simple Quad Stretch: While standing on one foot, grab one foot and draw your heel towards your buttocks. Keep your belly button tucked to your spine and your back straight. As an added bonus you can lean forward slightly, take the stretch deeper and get a bit of a hip flexor stretch as well. Hold for a count of 15-30 seconds.
5. Hip Flexor Stretch: While in a standing position place the leg closet to the bed on top of your mattress. Slightly bend the knee of your opposite leg, and then extend your back – almost like a “semi-cobra” position. This will stretch out your hip flexor. The hip flexor muscles often times get really tight from long days of prolonged sitting. Hold for a count of 15-30 seconds.
6. Knees to Chest: This stretch is a decompression move for the lower back. To do this stretch you’ll be in the supine position, with both hands locked around both knees you will bring your knees up towards your chest. As you do this you will elongate your spine helping to take pressure off of your lower back and sacrum. This stretch is so simple but it’s one of my favorites. You will instantly feel your back relax. Hold for a count of 15-30 seconds.
BONUS STRETCH:
Dr. Jay’s upper body Dynamic Stretch: This is a bonus stretch I do for my upper body. In a standing position raise both arms up in the air as if you were forming the letter “Y.” As you do this take a deep breath in through your nose and look up towards the ceiling completely extending your neck (supports the normal cervical curve). Breathe out through your nose and draw your elbows down and back as if you were strengthening the upper part of your back. Repeat 5 times.
