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Recovery is a crucial aspect of exercising that should not be overlooked. The resting period between workout sessions is vital for preventing injuries and exhaustion, facilitating muscle growth and repair, and enhancing overall performance. To shed light on this, we sought advice from Rebecca Stewart, who is a certified personal trainer, specializing in sports, nutrition, strength and conditioning, as well as a PPSC pain-free performance and mobility specialist. Rebecca recommends four simple exercises to incorporate into your nightly routine before bedtime to enhance mobility and aid in the recovery process.
According to Rebecca, performing mobility exercises before bed is like sending a loving message to your body to prepare it for rest. It signifies a shift from an active state to a state of relaxation. By purposefully engaging in movement at the end of the day, you are signaling your nervous system to wind down, thereby lowering stress levels, releasing tension, maintaining joint health, and creating internal space to prevent carrying over today’s stress into tomorrow.
Furthermore, it’s important not to disregard the care your joints need. Rebecca emphasizes the significance, stating, “Joints lack a direct blood supply, relying on movement to facilitate nutrient distribution through the body’s synovial fluid. Gentle mobility exercises before sleep aid in the circulation of this fluid, ensuring joints remain well-lubricated, promoting healing, and reducing stiffness in the long run.”
This is why Rebecca recommends four movements as part of a nightly mobility routine.
“Mobility before bed helps turn the volume down on everything: physical tension, mental noise, and emotional heaviness,” she says. “It activates your parasympathetic nervous system (your body’s ‘rest and digest’ mode), which supports deeper sleep and better recovery. It’s not just about your muscles, it’s about your whole system getting a chance to exhale. The more your body is able to rest, the better your muscle recovery and sleep quality will be.”
So if you’re ready to get started with a mobility routine each night, there’s no time like the present. Here are the four essential moves to add to your bedtime regimen.
90/90 Hip Rotations
Your hips work really hard each day, and 90/90 hip rotations are a great addition to your mobility and recovery work.
“Hip mobility is a game-changer for everything from walking to lifting to sitting with less discomfort,” Rebecca says.
- Begin seated on the floor, one leg in front and the other behind, both bent to 90 degrees.
- Gently use your muscles to press your legs down against the ground.
- Slowly rotate through your hips to switch sides.
- Feel free to press your hands on the floor behind you as you rotate for support.
Cat-Cow With Breathwork
The cat-cow move works wonders for your spine.
Rebecca points out, “This one’s a classic for a reason. It lubricates and opens the spine and connects you to your breath, which is key for calming the system.”
- Begin on all fours with your hands under your shoulders.
- Breathe in as you arch your spine up toward the sky to assume cow pose.
- Breathe out to round your belly down toward the ground for cat pose.
- Keep your movements slow and allow your breath to lead you through the exercise.
Wall Pec Stretch
Do you slouch? If so, the wall pec stretch is about to be your new best friend.
“So many of us live in that hunched-forward tech posture. This opens the chest, invites in some ease into your upper body, and gives your shoulders space to breathe,” Rebecca tells us.
- Stand tall with your feet hip-width apart.
- Place one arm against a wall at shoulder level, elbow bent to 90 degrees.
- Gently rotate your body away.
- Breathe into the stretch; don’t force it.
Supported Deep Squat Hold
The supported deep squat hold works your hips, ankles, and spine.
Rebecca says, “This one is especially grounding. It opens the hips and ankles while gently decompressing the spine.”
- Stand tall with your feet hip-width apart.
- Lower into a deep squat with your heels supported or elevated.
- Hold the deep squat for 30 to 60 seconds and focus on your breathing.
Once you get into a solid routine, your mornings will feel more energetic, less stiff, and possibly more grounded. Doing these movements may also enable you to get to sleep faster and even more comfortably.
Rebecca tells us, “You’ll know it’s working when it becomes less of a to-do list item and more of a routine your body looks forward to. That’s when the magic happens.”
Alexa Mellardo
