After a long day filled with work, family responsibilities, or running errands, winding down in the evening can be crucial for a restful night’s sleep. While intense cardio may energize you, it’s not the best choice for promoting relaxation before bed. Instead, incorporating calming exercises into your nighttime routine can help relax your body, enhance flexibility, and prepare you for a peaceful slumber. Susie Karvelis, a Pilates Method Alliance (PMA) certified instructor and co-owner of SoBe Pilates in Miami Beach, has developed a perfect nighttime exercise regimen designed to help you unwind. Try these exercises to calm down and set the stage for a better night’s rest.
1. Wind Down Warrior
Benefits: Opens hips, strengthens quads, glutes, and torso
How-To:
- Stand with your feet wide apart.
- Lunge forward with your front leg, ensuring that your front toes point straight ahead and your back toes turn slightly inward.
- Ensure your front knee is aligned with your toes and your back leg remains straight, with your back foot flat on the ground.
- Extend your arms high overhead, lifting through the chest and heart.
- Take four to six deep breaths, then repeat on the other side.
Tip: Focus on deep, steady breathing to enhance relaxation and stretch deeper into the pose.
2. Side Planks
Benefits: Strengthens and stretches obliques and shoulder muscles
How-To:
- Lie on your side with your legs stacked and your left hand placed directly below your shoulder.
- For stability, stack your feet or keep your bottom knee on the floor as you lift your body off the ground.
- Engage your core and extend your right arm toward the ceiling, keeping your body in a straight line.
- Hold for up to 8 seconds, then lower back down.
- Repeat eight to ten times on each side.
Tip: Keep your movements slow and controlled to maximize the effectiveness of the exercise.
3. Crane
Benefits: Stretches hamstrings, deltoids, pectorals, and back muscles
How-To:
- Stand with your hands interlaced behind your back.
- Bend forward at the hips, dropping your forehead toward your knees.
- If your hamstrings or lower back feel tight, keep a slight bend in your knees.
- Stretch your arms toward the ceiling to deepen the stretch through your chest.
- Hold for 20 seconds, then release and repeat six to eight times.
Tip: Ensure your movements are gentle to avoid straining your back or hamstrings.
4. Cow/Cat Stretch
Benefits: Strengthens and stretches the abdominals and spine
How-To:
- Start on all fours with knees under hips and wrists under shoulders.
- Round your back towards the ceiling and drop your head to look at your belly button (Cat Pose).
- Next, arch your back and lift your head and tailbone toward the ceiling (Cow Pose).
- Repeat eight to ten times, inhaling during the Cow Pose and exhaling during the Cat Pose.
Tip: Synchronize your breath with each movement to enhance relaxation and stretch.
5. Wall Pose
Benefits: Stretches legs and feet, promotes relaxation
How-To:
- Lie on your back with your legs extended up the wall or side of your bed/couch at a 90° angle.
- Straighten your knees as much as possible and relax your arms at your sides.
- Close your eyes and take deep breaths for 30 seconds.
Tip: Use this pose as a final relaxation technique to calm your mind and body before bed.
Conclusion
Incorporating these nighttime exercises into your evening routine can significantly enhance your ability to relax and prepare for a restful night’s sleep. By focusing on gentle stretching and breathing, you not only aid in muscle relaxation but also promote overall well-being. Try these exercises regularly and notice the positive impact on your sleep quality and nighttime relaxation.