Stretching can often seem like a waste of time, but finding 10-15 minutes to stretch a few times a week can help to increase flexibility, blood flow, and energy. Stretching before bed can also aid in a better night’s sleep- something we can all benefit from! For more detailed information about the following individual stretches from Daily Burn, click here.

  1. Downward Dog: This stretch helps to increase hip and shoulder mobility, and gives your hamstrings a good stretch! 
  2. Child’s Pose: Stretching the lower back, lats and shoulders, this is one of the most calming yoga poses, and is a great one to do before bed. 
  3. Cat and Cow: A shift between cat and cow pose (arching the back up and down) helps with spine mobility, and also works the abs and chest muscles.
  4. Lying hug stretch: While doing this, rock side to side, and allow the floor to massage your lower back. Be sure to be on a softer surface such as a mat or carpet however, otherwise bruising could occur along the spine. 
  5. Pigeon: The pigeon pose increases mobility in hips and glutes, which are some of the most used muscles, especially if you are a committed biker or runner.  

Pro tips:

  • Invest in a yoga/stretching mat. This is necessary to protect your bones if you are stretching on a hard floor.
  • Be sure to hydrate before and after. The more hydrated you are, the more flexible your muscles will be, and the less likely you will be to cramp up.
  • If a stretch hurts, stop. Stretching isn’t always comfortable, but there is a big difference between discomfort and pain. If something doesn’t feel right to you, ask your doctor or a professional to be sure that you do not injure yourself.

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