Full-Body Stretch Before Bed: 11 Relaxing Poses | Lean with Jess EP.3
By Jess, Certified Personal Trainer
ยืดเส้นก่อนนอน
A full-body stretch class with Jess: 11 poses, 45 seconds per hold. Do it before bed to relax your muscles. You only need a mat. Level: light.
How the class works
- Relax first: 2 minutes
- 11 poses, 45 seconds per hold. Poses with a right and left side are done on both sides: 18 holds in all.
- It ends with a short wind-down
- Equipment: a mat
The poses (starts 2:00)
- 2:00 Neck side stretch, right / left
- 3:30 Cross-body shoulder stretch
- 4:15 Overhead triceps stretch, right / left
- 5:45 Chest clasp behind back
- 6:30 Standing forward fold
- 7:15 Seated hamstring stretch, right / left
- 8:45 Butterfly
- 9:30 Figure-4, right / left
- 11:00 Pigeon, right / left
- 12:30 Lying quad stretch, right / left
- 14:00 Supine twist, right / left
15:30 Wind-down
Tips to get the most from it
- Stretch to a light pull, never to pain.
- Breathe slowly and deeply through each hold.
- Stay still in each hold. Do not bounce.
- Do it in a quiet room with low light, then go straight to bed.
Lean with Jess
This class is EP.3 of the Lean with Jess series. New videos come out every Tuesday and Saturday at 8 PM on the Be Fit With Jess YouTube channel.
Want a program made for you?
Jess builds meal and workout plans around your body, your time and your goals. No cooking, no equipment and no gym needed. Add LINE @befitwith_jess to start online training with Jess.
