Stretches for a Better Night’s Sleep

Stretches for a Better Night’s Sleep

Stretches for a Better Night’s Sleep

If you struggle with falling asleep this is the perfect routine for you. These stretches aim to give you a better night’s sleep.

For 15-minutes I lead you through a series of gentle stretches aimed at releasing all the muscles that get tight on us during day.

You will feel a lightness and a relief throughout the whole body afterwards, setting yourself up for a peaceful deep sleep.

These are the perfect stretches for a better night’s sleep.

A Better Night’s Sleep

Some sleep stats from Statistics Canada:

  • Men sleep less than women. However, that’s a pile of you-know-what at my house.
  • Peri and menopausal women sleep the least out of any age bracket for women.
  • People who work full-time sleep (on average) 24 minutes less than those who worked part-time or not at all.
  • Working in shifts (shift workers) can affect a person’s sleep and health – since the night is the body’s most natural time to heal and rejuvenate.
  • Individuals with a personal income of $60,000 or more sleep 40 minutes less than those who make less than $20,000. Researcher’s believe it’s due to longer working days and commutes.
  • On average married Canadians sleep 24 minutes less than unmarried Canadians.
  • Kids deprive parents of sleep. Individuals who had one child sleep, on average, 17 minutes less than those who don’t, and parents with two children on average 25 minutes (sorry, no data on 3+ more kids).
  • Being stressed for time greatly affects sleep. Canadians who reported feeling highly time-crunched slept almost half an hour less than people who indicated they have a low level of time stress.

If you have problems with sleep I highly recommend these posts I have on the site:

How To Improve Your Sleep (audio)

Insomnia – 3 Unconventional Tips to Sleep Better

Over 40: Dealing with Stress, Sleep, Sex and Success (audio)

 

Things You Didn’t Know About Sleep

What-You-Didn't-Know-About-Sleep-Fitness-with-PJ

 

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15-Minute Total Body Stretch

15-Minute Total Body Stretch

15-Minute Total Body Stretch

When I was younger I used to scoff at the whole stretch/yoga thing. While I did the typical after workout stretches with my clients and classes I was never really committed to maintaining any type of flexibility program personally.

I thought I would be young, agile and free from tight muscles and tendons forever. Ha! Then I entered my mid-life.

It’s Fine to Have a Tight A**

While it is admirable to have a tight behind, or tight and toned thighs, what is not so charming is the inability to touch your toes.

Tightness in the muscle, tendons and fascia happens through age, overuse, underuse as well as injury.

When we age, we lose some of the water in the tendons, making them stiffer and more susceptible to injury.

When we overuse a muscle we can create muscle tightness because it is always in a contracted state. And when we underuse our muscles, such as sit in one position for long periods of time (like me sitting here writing this blog), we create muscle tightness as a result of the restriction in movement.

All of this can add years to your body, as well as decrease your quality of life.

 How Much Stretching?

This can all be avoided, though, with a regular stretch program – and with a HUGE emphasis on the word REGULAR.

Because tissue is elastic in nature it will always go back to its original length. So, stretching once or twice a week will not train that muscle to stay in the new lengthen position you are asking it to stay in.

This is even more true after the age of 40.

To really see changes in your flexibility, and keep your body agile and young,  you need to stretch every day.

Aim for 5 minutes a day to start and work yourself up to 15-30 minutes. The key here is consistency.

Total Body Stretch For All Levels

Join loving husband and I in this total body stretch routine. It’s perfect for all levels of flexibility, and a great addition for after your workout as well as first thing in the morning.

 

Want More Stretch Routines?

15-Minute Morning Stretch Routine

Hamstring & Hip Opener

Foam Rolling Routine

15-Minutes to a Stronger Low Back

10-Minute Morning Routine

10-Minute After Workout Stretches

 

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15-Minute Morning Stretch

15-Minute Morning Stretch

15-Minute Morning Stretch Routine

This 15-minute stretch workout is perfect to do first thing in the morning to get the body moving and ready for the day. And it is also a great way to finish a workout, or to do just because.

This routine will increase your flexibility and improve your day. Pretty awesome, eh?

And… this workout is my first workout with a partner. Yes, Fitness with PJ is stepping up its game for 2016 and I now have a partner to show the modified versions of my exercises.

You can choose to follow me and the more intense stretches, or follow loving husband for the modified.

15-Minute Morning Stretch Routine - Fitness with PJ blog graphic

15-Minute Morning Stretch and Pizza

After much coercing and bribing with promises of pizza, Coke and M&Ms loving husband has agreed to help me on my YouTube workouts. Yippee!

For our first workout together I decided to break him in gently with this stretch workout. I felt it was best to lull him into a false sense of security to begin with.

Next week the sweat will begin. But, shhhh…let’s keep that our little secret for the time being.

TOOLS NEEDED:

Mat

Chair if you’re tight

 

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15 Minutes to a Stronger Low Back

15 Minutes to a Stronger Low Back

15 Minutes to a Stronger Lower Back is a workout that I created for people who sit a lot during their day and could use a little strengthening and lengthening of the spine. Strengthen your low back with this little workout. Enjoy!

1. Cat & cow
2. Lunge with twist
3. Deep squat, shoulder ROM
4. Child’s pose to cobra
5. Plank with reach
6. Side plank with reach
7. 4 point opposite arm and leg lift
8. Leg drops
9. Airplane

15 Minutes to a Stronger Low Back

 

 

15 Minutes to a stronger lower back - Fitness with PJ

 

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20-Minute Hamstring and Hip Opener Workout

20-Minute Hamstring and Hip Opener Workout

20-Minute Hamstring and Hip Opener Routine

20 minutes and a mat – that’s all you need to stretch your hamstrings and open your hips.

And it’s something I recommend all of us over the age of 40 do at least once a week.

Why is stretching the hamstrings and hips so important?

  • Shortened hamstrings pull on your pelvis, affecting how you walk
  • Tight hamstrings are one of the leading causes of low back pain
  • The muscles related around your hips are responsible for every movement from walking to running
  • Tight hips can cause everything from low back pain and knee pain
  • Both groupings of muscles tend to be shortened with people who sit a lot during the day,
  • Muscles and connective tissue shorten with every passing year due to a decrease of water in the tissue


Hamstring & Hip Opener Routine

 

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