5 Stretches for Sleep

5 Stretches for Sleep | Blog by The REBEL Workout
^ obviously dreaming about her next CYCLE FLOW class ^

Changing seasons can sometimes lead to changing sleep patterns, and insufficient sleep means that your body is not able to properly defend itself against a whole schwack of illnesses … specifically the ol’ cold. Monday’s blog post told you all about How to Beat a Cold the REBEL Way, and today we’re going to add onto that and give you:

5 Stretches for Sleep

If you practice yoga, you’ll recognize some of these poses. Yoga connects you to your breath, and when you slow down and hold a pose, you can feel the areas that are holding on to your daily stressors. The idea is that you hold these poses - even just for a minute - and breathe through each one, releasing the tension from the targeted areas. Stretching and breathing have been proven to have a calming effect, so doing these right before bed will ensure that you’re not counting sheep to fall asleep :).

Up The Wall

This is going to target your glutes and hamstrings, and will benefit anyone who spends most of their day on their feet. Here’s what you do:
  • Sit facing the wall (or your headboard) and lie on your back
  • Get your booty as close to the wall as possible, and extend your legs up the wall
  • Rest with your arms out to the sides, palm up
  • Breathe gently, feeling the stretch in the back of your legs
  • Hold and breathe for one minute

Standing Forward Fold

This pose primarily targets your neck and back, but has the added benefit of helping to release tension in your your hips and legs. Win, win! Here’s how you do it:
  • Stand with your feet ~6” (or inner hip width) apart
  • From the hips, fold forward, reaching towards the ground
  • Bend your arms, grabbing opposite elbows, and ‘cradle’ your head
  • Exhale and lengthen down through the crown of your head, slowly swaying back and forth to release the tension in your hips and legs
  • Hold and breathe for one minute

Figure Four

This one sounds a bit complicated, but we promise that it’s worth giving it a go. It’s going to target your hips, glutes, and lower back. Your glutes are the biggest muscle in your body, so releasing tension here will promote relaxation. Here’s what you do:
  • Lie on your back with your legs bent at the knee, feet planted on the ground
  • Lift your right leg - knee bent outwards - and place your right ankle on your left quad
  • Using your right hand, push against your inner knee (only as hard as comfortable) to open up your hips and stretch your glutes out
  • Hold and breathe for one minute, continually pressing your right inner knee
  • Release your right leg, and do the same with your left

Child’s Pose

Do you work on a computer during the day? This pose targets your shoulders and upper back - releasing the tension from being slumped over a computer! Here’s how you do it:
  • Sit comfortably on your heels
  • Roll your torso forward, bringing your forehead to rest on the floor (or your bed!) in front of you
  • Lower your chest as close to your knees as your comfortably can, extending your arms in front of you
  • Hold and breath, and with each exhale, lower yourself further into the pose


Ohhhh! Our favorite pose :). This one targets your mind - releasing everything that you’ve been holding onto throughout the day. We suggest doing this one in bed, we’re hoping that it’ll knock you right out for the night. Here’s what you do:
  • Lie on your back, legs stretched out and slightly apart
  • Rest your arms by your sides with your palms up
  • Close your eyes and focus on your breath
  • Hold and breath until you fall asleep

Take 5 minutes to do these poses right before bed, and you should be off in dreamland in no time :).

PS: Have you guys checked out Sarah Jane Sandy’s 10 Tips to Get a Better Sleep Tonight blog post? If not, you should!

This post was brought to you by the best gym in Denver - The REBEL Workout.