2024-03-12 20:30:00
Stretching before going to bed is an excellent habit to relax your muscles, your mind and promote restful sleep. Simple and effective stretching exercises can indeed help release tensions accumulated throughout the day and of prepare our body for rest. We take stock with Félix Faber, physiotherapist and vice-president of the French Federation of Masseurs Physiotherapists Rehabilitators (FFMKR).
Benefits: why stretch before sleeping?
Contrary to what one might think, evening stretching is not reserved for sports enthusiasts or people who suffer from back problems. “Taking the time to stretch before bed can be particularly beneficial for some people, but still interesting for everyone!“, assure Félix Faber.
Why is it good to stretch before bed?
Stretching before bed can provide many benefits:
Stretching stimulates the production of endorphins and helps regulate the production of cortisol (the stress hormone). They help to develop better body awareness, promote relaxation, relaxation and therefore facilitate falling asleep. Ils reduce joint tension, limit muscle pain and in particular help prevent cramps or aches. To a certain extent, they even help improve flexibility and posture. Finally, they improve blood circulation. “Muscle contraction stimulates return circulation: it allows the blood to return more quickly to the heart and promotes the oxygenation of the small blood vessels in our body,” emphasizes Félix Faber.
In summary, gentle stretching before sleeping can help release emotional and physical tensions accumulated during the day, but also promote better venous return.
Won’t stretching delay our falling asleep?
As you probably know, it is not recommended to do sports before sleeping. Because ? Physical activity raises our body temperature and stimulates the production of arousing hormones, which delays our falling asleep, but does not affect the quality of sleep. That said, stretching does not seem to impact our chronobiological rhythm.
“Before sleeping, we recommend slow, gentle stretches which do not risk disturbing our sleep. We will try to very gradually increase the tension by extending it over time. No question of relying on violent stretching which risks raising our temperature or intensifying our heart rate!”, warns Félix Faber.
What parts of the body should you stretch to sleep better?
All parts of our body can be stretched, as long as they have been used during the day, assures the expert. It is particularly beneficial to stretch your back, shoulders, neck, hips, or even your thighs and calves. However, what may be beneficial for some people may not necessarily be beneficial for others. And vice versa.
It is therefore It’s important to listen to your body and find the stretches that work best for you. “Avoid stretches that cause pain or discomfort, and consult a professional if you have specific concerns,” recommends Félix Faber. And add: “to put all the chances on your side, don’t hesitate to combine stretching with other relaxation practices, such as deep breathing or meditation“.
What are the best stretching exercises to do before sleeping?
To sleep better, don’t hesitate to do several stretching exercises during your pre-sleep routine:
Neck and shoulder stretch : Sit or stand with your back straight. Lower your right ear toward your right shoulder, stretching the left side of your neck. Hold the position for 20 to 30 seconds, then repeat on the other side. You can also perform gentle head rotation movements to stretch the neck muscles.Back stretch : Sit with your legs stretched out in front of you, keeping your back straight. Slowly lean forward, directing your hands toward your feet. You should feel a stretch along your spine and back muscles. Hold the position for 20 to 30 seconds without forcing too much.
You can also focus on yoga positions like the cobra posture (lie on your stomach and raise your torso slowly, leaning on your arms), cat pose (deepen your back then round it), child’s posture (kneeling, buttocks glued to your heels, you lean your torso forward and possibly place your arms as far as possible in front of your head) or the happy baby pose (lie on your back and raise your legs in the air to better catch your feet when swinging from left to right)Shoulder and upper back stretch : Stand with your feet shoulder-width apart. Cross your arms in front of you and grab your opposite shoulders with your hands. Keeping your back straight, slowly push your elbows forward until you feel a stretch in your upper back and shoulders. Hold the position for 20 to 30 seconds and repeat as needed.
You can also simply keep your arms at your sides and mobilize your shoulders to slowly make a few circles forward and then back.Hip Flexor Stretch : Kneel on the floor with your knees hip-width apart. Step one foot forward and bend your knee at a 90-degree angle. Keep the other knee on the ground. Slowly lean your weight forward until you feel a stretch in the hip of the back leg. Hold the position for 20 to 30 seconds, then switch sides.
You can also stand, bend your knees slightly while keeping your feet hip-width apart and make circles with your hips. Hamstring stretch: Lie on your back, bend one leg and keep the other leg straight. Grab the straight leg behind the knee or thigh and gently pull toward your chest until you feel slight tension in the back of the thigh. Hold the position for 20 to 30 seconds, then repeat on the other side.Calf stretch : Stand and lean once morest a wall, then step one foot back, keeping the heel on the ground and slightly bending the knee of the back leg. Hold the position for 20 to 30 seconds, then repeat on the other side.Stretching the posterior muscle chain (the set of muscles located behind the body and extending from your feet to your head): Lie on your back near a wall, raise your legs in the air and press them along the wall to promote the circulatory effect and relax your muscles.
At any rate, breathe deeply and do not force the stretches beyond your comfort limit. Also avoid bouncing and keep each stretch in a static and controlled manner. If you experience excessive pain or discomfort, stop exercising immediately!
All our additional tips for stretching well in the evening
To create an atmosphere conducive to sleep, reduce light intensity and play soothing music if necessary. Settle in in your bed or nearby and use a floor mat if necessary. Remember to coordinate your movements with your breathing: inhale deeply through your nose and exhale slowly through your mouth. Hold each position for at least 20 to 30 seconds, or longer if you can. Go gradually, gently and avoid jerky movements. Make sure you target major muscle groups during your stretching session. And at the risk of repeating ourselves, avoid advanced or too extreme stretches in the evening which risk stimulating your nervous system, especially if you are not used to doing them. End your stretching session with relaxing and calming lying stretches, such as Corpse Pose (Savasana), to mentally prepare yourself for sleep. Try to stretch regularly every evening, preferably around the same time. Done regularly, this stretching routine can help condition your body and mind to relax and prepare for sleep.
For more advice tailored to your situation, do not hesitate to consult a physiotherapist who will be able to advise you best based on your age, your state of health or your abilities.
In conclusion, stretching can be done without any restrictions as long as it does not cause any pain. I cannot recommend including them in an evening routine to help you fall asleep and combining them with deep breathing exercises. Félix Faber, vice president of the French Federation of Masseurs Physiotherapists Rehabilitators (FFMKR).
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