Is it better to stretch in the morning or evening?
Before coffee or after wine?
Your fitness instructor has hammered into your brain to be “more flexible”, but WHEN is the best time to stretch?!
There are many benefits to being “flexy”, but is there a better, or worse, time to stretch?
Morning? Afternoon? Evening?…. oh my!
The simplest answer is… when you make time for it. The longer answer is… keep reading my friend.
Wakey Wakey- eggs and stretchy!
The truth about your muscles.
When you spend 5-8 hours of sleeping, and then try to wake up your body you are naturally stiff. This is because as you sleep your body is positioned in strange ways that may cause more pain or knots. As we wake up, our natural instinct is to stretch and yawn to get out the cricks, and tension, but should we be doing more than just the typical “arms over the head” stretch and bust out the downward dogs before we hit the coffee?
Absolutely. Allowing your body to fully wake up with a stretch routine gently releases tension. Stretching first thing in the morning will promote circulation for optimal blood flow to help your brain and body to start the day.
- Here are some basic stretches to add you your morning routine:
Cat & Cow- start on all fours with your hands directly under your shoulders, and your knees directly under your hips. Execute the stretch by drawing your head and tailbone together, making an angry cat position with your spine (hence the “cat”) once you have have held this position for 10-30 seconds you will unwind your spine and arch your back, letting your head and tailbone move away from each other, and directed up towards the sky. The term “cow” comes from the belly of a cow hanging low. Yogi’s like this term, but for this Pilates girl I advise you keep your belly contracted to help support your back. This stretch helps moves your spine allowing you to gain flexibility and mobility in your back.
Child’s Pose- start on the floor kneeling, knees apart and feet together. Execute the stretch by pushing your hips back to your heels, and reaching your arms forward. Once you have this position you can focus on breathing. Yes, your breath is very important to stretching as you can’t fully relax into a stretch without deep breathing. This stretch targets your back to help open your chest and lower back. You can hold this stretch as long as you need to… and don’t let anyone else tell you otherwise. Set a timer if you need to fully focus on being present, or need to quiet your mind without distractions. A “do not disturb” sign might be next level… but that’s just me. You do you!
Butterfly Stretch- start on your back with your legs folded in a diamond shape. Ideally the souls of your feet are together, as if they looked like they are praying, and your knees are dropped wide to the side. Execute the stretch by gently using your hands to press down on your inner-thighs… yes, you will say hello to muscles you didn’t know you had. Here’s my secret sauce, cue the fire flame emojis, use a little resistance! As you gently press down on your legs, pull your knees together. This “push and pull” motion will allow your muscles to contract. Hold this contraction for 5 seconds, and then release it. As you release it, gently press down on your legs again, and see if you can gain a deeper stretch. This stretch targets your adductors (inner-thighs) to open your lower back. You can repeat this process 2-4 times depending on how tight you are.. the tighter you are the more rounds you may need). Finish with your deepest stretch without any contractions, and try to focus on relaxing as you take deep breaths. You can hold this stretch for 10-20 seconds.
Disclaimer: These stretches are for you, and your own body. Please modify, and use tools to help support your body like placing a pillow under your head or knees if needed.
Wind down after your wine
The easiest way I know how to wind down from my day is this… grab a glass of wine, turn on the tv, and veg out on the couch. But as I’m trying to fall asleep my mind is racing, I’m tossing and turning, and now it’s an hour of me basically fighting with myself to “go to sleep already!”
Stretching at the end of your day, or even before you go to bed, can be the stress relief your body needs to relax to easily fall asleep, and stay asleep. Because we hold tension in our bodies and brains all day, everyday, sometimes the hardest thing we can do is let it go. Adding deep stretches to your nightly routine can naturally relax your muscles to encourage deep breathing, and set you up for dreamland.
- Here are some basic stretches to add you your evening routine:
Hamstring Stretch- start on your back with either a stretch strap, or a long towel, not a small wash cloth looking thin. Set-up with your foot in the strap, or towel, and extend your leg while your foot is flexed. Execute the stretch by gently pulling the strap, or towel, closer to you. This will automatically pull your leg along with it, giving it support as you go. Here’s a helpful tip they don’t tell ya about… you don’t have to fully straighten your leg. Yeah, I said it. You can slightly bend your knee, and still target the stretch where you need it. psst… that would be the back of the leg. This stretch targets your hamstrings to open your lower back. You can hold the stretch 10-20 seconds as you take deep breaths and remind yourself to relax your lower back and hips. Remember to do both legs… balance baby!
Shoulder Stretch- start with, your now new friend the stretch strap, or towel, and place it behind your back. Set-up by holding the top of the strap, or towel, with one hand, and hold the other end of the strap or towel with the other hand. Execute the stretch by walking your hands together. Easy right? Well, you might notice that one side moves, and the other doesn’t. This may indicate that you have one side that’s tighter than the other. Don’t worry, you’re not alone, we all have this. Allow the side that’s tight, or won’t budge, to activate. You can do this by gently tugging on the band with that arm to give it some movement… or encouragement at this point. Hold the tug for 5 seconds, and then release the contraction. See if you can move your hands closer together to deepen the stretch. This stretch targets your shoulders to open your chest. Repeat this 3-5 times, and hold in the deepest stretch 10-20 seconds. You’ll do this both ways, deeply breathing as you go.
Figure 4 Stretch- I saved the best for last! Or should I say my personal fave… forever… and ever. You can literally do this one in your bed. How’s that for setting you up for success? Start on your back with your knees bent. Set-up with one ankle crossed over your opposite thigh, hence the figure 4 symbol. Execute the stretch by either holding the stretch as is, or deepen the stretch by lifting the bottom foot off the floor as you hold onto your bottom leg with both hands. Remember when I said you can do this in bed? Well, if you choose this option you can use the headboard of your bed, or the wall, and place your bottom foot against it… look mom! No hands! This stretch targets the glutes to help open your hips and lower back. Hold the stretch 10-20 seconds for each side, relaxing and breathing into any tension you are feeling.
What makes sense for you?
Not that you asked for my opinion, but you made it this far… so here it is. Why not try both?! See which ones fit best with your schedule, and who knows, you might like both times of the day! Now that you have the tools you need, choose what makes sense for you. What brings you calm, relaxed, and ready to either start, or end, your day on a good note?!
Morning? Evening? Both?!… oh my.