Performing this five-exercise Pilates regimen prior to sleep may aid in achieving a profound slumber.
Hit the sack with a more restful night's sleep by giving that late-night energy an evening tidy-up. While you might think pressing pause on the sweat sesh before bed is the way to go, a pinch of Pilates might be just what the doc ordered.
Gemma Folkard, a Pilates guru and the founder of Shape Pilates, swears by a gentle evening routine to get her body (and brain) into their PJs. Recently, she took to Instagram to spill the tea on the sleep-boosting benefits of Pilates. And if a four-hour study that found participants who did three minutes of exercise every half-hour before bed ended up napping for nearly 30 minutes longer ain't convincing enough, we've got a Pilates routine right here to send your sleep spirits soaring.
So, how does the routine work? The key is keeping it gentle - think movements that calm your nervous system, prevent muscle strain, and help you let go of the chaos of the day.
Gemma Folkard's Chill Pill Pilates Routine
- Deep Breathing (5 minutes)
- Sit cross-legged or any way that is comfy.
- Relax your eyes to soften your gaze, place your hands on the sides of your ribs, and release your shoulders.
- Inhale deeply, moving the sides and back of your ribs, and exhale, focusing on softening the bones and muscles. Repeat for five minutes.
- Spinal Twist (8 reps each side)
- Get comfy, either cross-legged or whatever works for you.
- Place your hands behind your head, with your elbows in your peripheral vision.
- Rotate your upper body to the side, starting from the lower ribs and opening your mid-back. Pulse back and forth twice before switching sides.
- Shoulder Bridge (8 reps)
- Lie on your back with your knees bent, feet parallel on the floor, and arms by your sides.
- Inhale to prepare, and as you exhale, gently peel your spine off the mat up to your shoulder blades, then return to the starting position.
- "The Hundred" (10 reps)
- While this move is usually a crowd-favorite love-to-hate, it can help dissipate last-minute nervous energy before you snooze.
- Lie on your back with your legs lifted, bent to 90°, hands above your shoulders, head, neck, and chest a couple of inches off the mat.
- Using small movements, lift and lower your arms above and below your hips, inhaling for five pulses and exhaling for five pulses. Repeat ten times before releasing and relaxing your whole body onto the mat.
- Cool Down (Releasing the Day, one rep)
- Lie on your back with your arms extended behind your head, release the tension in your body, let your heart rate slow, and breathe deeply and naturally.
Stellar Tips
- If the "The Hundred" seems a bit intense for bedtime, feel free to tone it down or skip it altogether.
- Remember, the goal is to relax and unwind - think of your evening Pilates routine as a chance to ease into sleep, not a mini HIIT session.
- Pay attention to your body's cues and make adjustments as needed. If a move doesn't feel quite right, modify it to make it more comfortable.
- Consistency is key, so practice this routine three to four nights per week, and you'll soon see the sleepytime benefits!
Placing emphasis on gentle movements and relaxation, Gemma Folkard's Chill Pill Pilates Routine consists of deep breathing to calm the nervous system, a spinal twist to improve flexibility, a shoulder bridge to strengthen the core, "The Hundred" to reduce last-minute energy, and a cool down to release the day. Science supports these practices, with a study showing subjects who did short workouts before bed improving sleep duration. Health and wellness advocates may find this fitness-and-exercise routine beneficial for their sleep, particularly during the pursuit of better health-and-wellness.
