Throughout the day, we accumulate tension whether from physical activity, prolonged sitting, or mental stress. Taking a few minutes to stretch before bed offers a simple way to release that buildup, easing both body and mind into a restful state. While stretching can benefit physical well-being by keeping muscles flexible and healthy, it can also support mental health, according to research. Studies have also shown that stretching can help patients dealing with chronic insomnia. The mind is racing around, the body is tired, but the two things don’t seem to be able to communicate well enough with each other to just chill out and sleep,” he said. “So any movement that you do that can help with that embodiment, to be more in your body, is a really important piece of relaxation. Getting that harmony between your mental state and your physical self. Side stretch: While seated, place your right hand to your right and slide it away from you as you lean to the right, opening up your left side. You can also reach your left arm over your head and reach it toward the right, Pasle-Green said. “Breathe deeply throughout this stretch, keeping your body and your breath moving the whole time,” she said, adding to repeat on each side. Seated ankle cross: While sitting on a bed, chair, or couch, place one ankle on the opposite leg, as high as available, Pasle-Green explains, then lean forward with a long spine to move the chest as close to the top leg as is comfortable. Hold for three deep breaths, then switch legs and repeat as desired, she said. Forward fold: Whether standing with wide legs or sitting with your legs out in front of you, fold forward at your hips, creating a stretch. “Oftentimes, any pose that incorporates or stretch that incorporates folding forwards can be soothing for the system,” Kelleher said, adding the physical sensation you feel during the stretch can give your mind something to focus on. “We’re not kind of worried about emails or what’s coming next, or whatever the next steps in the evening routine are. We’re just having an experience,” he said, adding to incorporate a few deep breaths in this posture.
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Tuesday, May 20, 2025