10 Stretches To Help You Sleep Better + Relieve Fascia Pain

As a fascia expert, I'm here to talk about the connection between Fascia and sleep, and how we can start sleeping better today, so we can start living a healthy, pain-free life tomorrow.

Hands face away from the body and press firm into the floor, feet anchor to the floor. Squeeze glutes and press hips until front of the body is a table top. Hold the position with chin pressed to chest and breath deeply.

Lay on the floor and press hands towards feet and press feet into floor (knees will be bent). Retract the chin (avoid opening jaw), lift head off floor and curl chin to chest. Maintain arm and leg tension as you reverse the move to uncurl the chin from chest, lowering your head to floor. Finally, release neck retraction. Repeat six times. Make sure to exhale fully and avoid holding your breath.

Lay on the floor as your hands reach for heels. Feet press firmly into floor. Retract chin and tilt head to one side (without turning your neck). Hold the end point of the stretch and return to start before releasing neck retraction.

In a doorway, press one forearm into the door frame at 90 degrees,with both feet on the floor and head reaching up to ceiling. Step forward to feel stretch until you reach a feeling that can be held for 30 seconds. Breath is connected to the shoulder, so deep expansive breathing will help release the fascia during this hold. Do each arm individually to allow for more release on the tighter side.

Kneeling on a comfortable surface with knees hip width apart, squeeze glutes and isometrically squeeze the knees toward one another. Lean back until the burn feels intense. Make sure your low back is flat. Return to start position after holding as long as able.

Lying prone (on your stomach), pull the heel of one foot to the buttock and press the held foot into your hands. Keep both hips firm on the floor and hold for 30 seconds. Release and switch feet, repeat.

Kneel down and make sure your back heel is turned out. Squeeze glutes as tight as possible and press hip forward without arching your low back, keeping your spine long. Add tension in the arms by either pressing toward the floor or out in front of the torso. Hold for 60 seconds. Switch legs and repeat.

Stand against a wall, feet pressed into the floor. Arch your back so it separates off the wall, then reverse the curve and press the entire back into the wall, holding the entire body tense as you perform this stretch.

In child's pose, press the shin firm into the floor and tuck pelvis under. Reach to each side with one hand on top of the other while keeping both hips connected to the heels. Breath is important here, so make sure to expand the rib cage and empty the lungs fully on exhale.

Photos courtesy of author