4 Étirements Simples pour un Sommeil Profond et une Bonne Récupération

PARIS – 8 mai 2024 –

Fatigué et tendu en fin de journée ? Découvrez quatre étirements simples,recommandés par des experts pour favoriser un meilleur sommeil. Ces exercices de relaxation, à pratiquer avant de se coucher, aident à libérer les tensions musculaires accumulées tout au long de la journée, grâce à des mouvements ciblés. Pratiqués régulièrement, ces étirements permettent de se détendre, d’améliorer la qualité de votre sommeil et de se réveiller en pleine forme. Pour en savoir plus sur ces techniques éprouvées, poursuivez votre lecture.

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Unlock Deep Sleep and Recovery with These 4 Simple Stretches

Feeling stiff, tense, and unable to unwind at the end of the day? Recovery isn’t just about stopping your activity; it’s about actively signaling to your body that it’s time to repair and rejuvenate. Smart stretching is a powerful way to kickstart that process. When done correctly, it’s not a passive activity, but a proactive step towards feeling better. These four stretches can calm your nervous system, release tight muscles, and pave the way for a deeper, more restful sleep.

Daily tension accumulates in areas like your hips, shoulders, and lower back, impacting your posture and keeping your body on high alert. A pre-bedtime stretching routine can shift your system into relaxation mode, priming your muscles for repair while you sleep.

This sequence focuses on releasing tension in key areas with slow, sustained holds. Each stretch encourages deeper breathing, joint decompression, and a calmer mind. practice this consistently, and you’ll not only move more freely in the morning but also experience the kind of sleep where your body finally works with you, not against you.How to use This Routine:

Timing: Aim for 10-15 minutes before bed or after a workout.
Technique: Move slowly and deliberately, breathing deeply throughout.
Hold time: Hold each stretch for 30-60 seconds per side,unless or else noted.
Focus: Let your body relax into each position, and pay attention to how you feel the next day.

The Stretches:

1. Supported Child’s Pose

[Image of Supported Child’s Pose with a bolster or pillow]

This variation of Child’s Pose grounds your body and melts away tension in your lower back, hips, and shoulders. The support allows for deeper relaxation and signals your nervous system to calm down.

How to do it:

1. Kneel on the floor with your knees wider than hip-width apart and your big toes touching.
2. Place a pillow or cushion lengthwise between your thighs and under your chest.
3. Fold forward, resting your torso and arms on the pillow.
4. Breathe deeply, allowing your hips to sink towards your heels.

Benefits: Releases lower back tightness, opens the hips, and calms the nervous system, promoting faster sleep onset.

2.Elevated Figure Four Stretch

[Image of Elevated Figure Four Stretch]

This stretch targets the glutes and deep hip rotators, common areas of tightness, especially if you sit for extended periods or engage in intense training. Elevating the legs allows for a more relaxed and supported stretch, leading to a deeper release.

how to do it:

1. Lie on your back with your feet flat on the floor.
2. Cross your right ankle over your left knee.
3. Lift your left foot off the floor and reach your hands behind your left thigh.
4. Gently pull your left leg towards you, keeping your back flat on the floor.

Benefits: Relieves hip and glute tightness, reduces lower back pressure, and prepares your lower body for smoother movement the following day.3. Reclined Twist

[Image of Reclined Twist]

Reclined twists gently unwind your spine,stretch your outer hips,and decompress your lower back. This pose also gently massages your internal organs, which can improve digestion and prepare your body for restful sleep.

How to do it:

1. Lie on your back with your legs extended.
2. Hug your right knee into your chest,then gently guide it across your body towards the left side.
3. Extend your right arm out to the side, and turn your head to the right, if agreeable.
4. Keep both shoulders grounded as you hold the stretch.

Benefits: Releases spinal tension, resets your posture, and activates the parasympathetic nervous system, promoting better rest.

4. Kneeling Hip Flexor Stretch

[Image of Kneeling Hip Flexor Stretch]

This stretch targets the hip flexors, which can become tight from prolonged sitting or certain types of exercise. Releasing tension in the hip flexors can improve posture, reduce lower back pain, and promote relaxation.

How to do it:

1. Kneel on your right knee with your left foot flat