Exercise specialist suggests switching post-workout stretching to pre-sleep routines
Sleep's no time for snoozing when it comes to stretching, apparently. According to flexible guru and ex-CrossFit athlete Cody Mooney, that prime stretch time is right before you hit the hay.
As the co-owner of mobility-focused brand Pliability, Mooney's busy drilling fitness enthusiasts on how they can improve their overall flexibility. His secret? A pre-bed nighttime routine, not the usual deep sleep, but long, lingering stretches that let your muscles really unwind.
"Bedtime has always been the best time for me," Mooney confided in Fit&Well. With a gym schedule that's jam-packed, he doesn't have time for a lengthy cool-down session post-workout. "When I'm exercising, I'm there to get a good sweat in. I prefer to wrap things up and move on," he admits.
With higher flexibility, though, Mooney says he's consistently managed to stick to his stretching practice, making it part of his nightly routine. You can join him with these simple, sleep-inducing moves:
My easy-breezy pre-bed stretching routine
Mooney recommends passively holding each pose for a good two to three minutes, allowing gravity and time to loosen tight muscles. So kick off those shoes and settle in for some restful stretching.
Stretch #1: The Pigeon
- Start by kneeling on all fours, then stretch one shin across your body at a comfortable angle. Extend your opposite leg behind you while lowering your pelvis. Lean forward onto your forearms for a deeper stretch or stay upright on your hands. Your glutes and hips will gradually sink deeper as they relax. Switch sides after 2-3 minutes.
Stretch #2: Puppy Dog
- Kneel on your hands and feet, with knees wide and feet close. Keep your hips high above your knees and extend your arms forward, palms flat on the floor. Lower your chest, resting your chin or forehead on the floor. Hold the stretch and breathe deeply.
Stretch #3: Saddle
- Move back onto your hands and knees. Sit back onto your heels, keeping your body tall, and slowly lower your body as low as you can. Hold a comfortable position and breathe deeply.
Stretch #4: Thread the Needle
- Thread one arm across your body, resting your shoulder on the floor, and rotate your torso to deepen the twist through your mid and upper back. Hold for 2-3 minutes, then switch sides.
Stretch #5: Knee Hug
- Lie on your back and hug your knees into your chest, letting go of any tension. This can help ease away the stresses of the day, making sleep a breeze.
Just like working out, flexibility takes time. Be patient with yourself, let go, and let your muscles stretch out for a healthier and more restful night's sleep.
- Cody Mooney, a yoga enthusiast and co-owner of the mobility-focused brand Pliability, suggests incorporating flexibility workouts into your nighttime routine for better health and wellness.
- While he acknowledges that post-workout cool-down sessions can be long, Mooney finds bedtime to be the perfect opportunity for stretching, which has helped him maintain flexibility over the years.
- According to Mooney, science backs up the benefits of flexibility for fitness-and-exercise, arguing that consistent stretching can lead to a more restful night's sleep, making it an integral part of any health-and-wellness regimen.
