910.6K
NIUpdated nightly stretching routine 💤
#sleep #night #stretching #routine #athlete #basketball #fyp #recovery #roadtorecovery #faith #foryoupage #college
@nick.fox05
#Night Stretching Routine
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4.7M
NIHere is my nightly stretching routine! / RTR #395
T-shirt from @miraclecraftedofficial
#night #routine #stretching #athlete #recovery #roadtorecovery #fyp #faith #basketball #foryoupage #college #lift
@nick.fox05
343.6K
NINight Stretching Routine 💤/ RTR #253
Lavendar Nose Tape From:
@getsportsleep
Use Code “NICKFOX24” for 15% off order
#sleep #stretching #routine #recovery #roadtorecovery #fyp #faith #athlete #basketball #foryoupage #college
@nick.fox05
5.1M
MIDo these 12 stretches every night before bed to release tension, relax deeper, fall asleep faster and improve your body’s ability to recover and heal.
Be patient with your body. Flexibility and looseness is not about forcing your body to go farther or stretch deeper. That’s a fast way to get injured. Instead, do a little each day and if your body feels very sore, skip that day and stretch the next.
Incorporating some breathing exercise and meditation after stretching is the best combination for a night routine.
For breathing, take 20 breaths in and out of your mouth while laying on your back.
After, exhale all your air and hold your breath for as long as you can.
Remain on your back and clear your mind for a lying meditation. Go directly to sleep from this position. Don’t move a single muscle. Remain as still as you can. Your body will experience a deep level of recovery and rejuvenation from this routine if it’s done correctly.
Flow60.com to learn about my 60 day transformational workshop program.
@mikechangofficial
4.7M
TAMy nightly stretching routine 💤
#studentathlete #d1athlete #athletelife #michigan #stretch
@tayroduncut_
709.4K
NI10 Minute Night Stretch Routine 🧘♂️/ RTR #187
#night #stretch #mobility #recovery #roadtorecovery #fyp #athlete #basketball #foryoupage #college
@nick.fox05
22.3K
LISleep hygiene is important.
The body doesn’t recover when you “work harder”, it recovers when you downshift. A short stretch before bed helps me shift out of stress mode from the day, and makes it easier to fall asleep without carrying tension into the night.
This is my 10-minute flow for nights when I don’t have time for a full session. Feel free to extend any position if you want deeper benefits.
10-Min Night Flow (as shown):
1) Toe Sit + Neck Rolls (1 min) — opens feet/arches + ankles after a day in shoes, while neck rolls unload tension in the neck/jaw and reset posture.
2) Child’s Pose (2 min): decompresses the low back, opens lats/upper back, and slows the breath to calm the nervous system.
3) Thread the Needle (10 rounds): thoracic rotation + shoulder release to undo desk posture and free up the upper back without cranking the lower back.
4) Butterfly Bounces (2 min): gently opens inner hips/adductors and helps the pelvis soften after sitting all day.
4) Figure-4 Rocks (20 reps): hits glutes/piriformis and “rocks out” hip tension that often shows up as low-back tightness.
5) Cross-Body Straight-Leg Twist (1 min): hamstring + outer hip/IT-line stretch with a spinal rotation to decompress the lower back.
6) Seated Twist (1 min): final wring-out for the spine, ribs, and breath… then you’re ready for sleep.
Save this for tonight.
Do it for a week and you’ll notice: deeper sleep, looser hips, quieter mind, and better recovery.
#stretching #yoga #fitness #flexibility #stretch
@lifewithjpc
114.1K
HE4 bedtime stretches that feel like 2 hours of deep sleep
@healingtaichimoves
41.6K
ITIf you want to have a last-minute stretch to feel good before going to bed try this 🤝🏽
5 exercises, 5 minutes, 5 opportunities to feel good! We are working our whole body here because wee are about to lay horizontal for 8 hours lol.
Let me know if you like this routine in the comments 😄
Full breakdown in the caption 👀
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Mobility, Routine
#mobilityroutine #stretching #fitness #health #wellbeing #bedtimeroutine #bodycare #selfcare
@itslaura.higuera
46.8K
FLhi my friends, enjoy these stretches and let me know how it goes 🤍
@flowwithvictoria
277.9K
STSave this and be sure to share it with someone who needs it right now.
When I feel tired, all I have to do is lie down for just 10 minutes and I feel relieved 🧘♀️
@stretch_space_
22.0K
STWitajcie w naszej nowej lokalizacji🤍
Serdecznie zapraszamy na treningi!
#stretching #stretchingwarszawa #stretchingstudio #warsawevents
@strechingirl
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