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A Nightly Stretching Routine for Less Pain and Stiffness in the Morning

Ok people are you ready for this? Today I’m going to share with you my nightly stretching routine. A combo of yoga and physical therapy stretches, it’s taken me years to hone to perfection. I do it every night before I go to bed; it helps me sleep better (less pain at night) and keeps the morning stiffness and pain under control.

1) Standing calf stretch

Hold 30 secs.

Hold 30 seconds each leg straight and repeat on each side with leg slightly bent. I do it with my torso leaning against a wall/ my bed to deepen the stretch. IMG_0040

2) Standing Groin Stretch

Hold 30 secs each leg.

IMG_0041.JPG Again this can be done leaning against something to take some of the weight off of the bent leg if needed.

 

 

 

 

 

 

3) Standing Quad Stretch

Hold 30 secs each leg.

Grab hold of something to help you keep your balance if needed, but try to work up to balancing on your own.IMG_0042.PNG

4) Standing Hamstring Stretch

Holds 60 secs.

Yeah I know you won’t look like this at first–but eventually. IMG_0043

5) Standing IT Band Stretch

Hold 30 secs each leg.

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6) Sitting Hamstring Stretch

Hold 60 secs.

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7) Sitting Groin Stretch

Hold 30 secs.

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8) Side Sitting Hamstring/Back Stretch

Hold 45 secs each side.

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9) Figure Four Stretch

Hold 60 secs each side.

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10) Downward Facing Dog

Hold 30 secs.

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11) Upward Facing Dog

Hold 30 secs.

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12) Child’s Pose

Hold 30-60 secs.

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13) Cat Cow

Go back and forth for about 30 secs, bend up into cat with exhale, go down into cow with inhale.

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14) Gluteus Medius Stretch

Hold 60 secs each side.

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15) Kneeling Quad/Hip Stretch

Hold 30 secs each side. You should feel the stretch in you quad and hip flexors.

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16) Low Lunge

Hold 30 secs each side. Then lower back knee and repeat.

 

17) Forward Fold

Bend knees slightly and let head hang. Hold for 30-60 secs.

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All done! I know it seems like a lot but it only takes about 20 minutes once you get the sequence down. Sweet dreams and less painful mornings!