Table of Contents:
Ultimate Daily Stretching Routine for Flexibility and Relaxation
Video taken from the channel: blogilates
Evening Pilates Stretches | Pilates Stretches for Better Sleep
Video taken from the channel: Trifecta Pilates
Unwind with Pilates | Restful Night Sleep Pilates Routine | Unwind from Work
Video taken from the channel: Trifecta Pilates
Nighttime Pilates Routine
Video taken from the channel: Trifecta Pilates
Evening Pilates Workout | Bedtime Pilates
Video taken from the channel: Trifecta Pilates
Restful Nights Sleep Pilates Routine | Lottie Murphy
Video taken from the channel: Lottie Murphy
Bedtime Workout Pilates Stretches for Better Sleep and Relaxation
Video taken from the channel: Jessica Valant Pilates
Here are some easy Pilates rolling and unrolling exercises might try before bed or if you have trouble sleeping during the night: Wall Roll Down — One of the easiest and most practical to do in the bedroom. Roll Back Spine Stretch Pelvic Curl.Bring the soles of your feet together as close to your torso as you can, and let your knees open up. Rest there a breathe deeply.
Sweet dreams.Spine Stretch Pilates exercise for sleep. Andrea Maida. Andrea said this exercise is a great stretch for the entire back of the body. It encourages restfulness even in its movement pattern of.
If you’ve tried all the bedtime rituals and still have trouble winding down, you may want to add pilate exercise for better sleep. According to the American Journal of Medicine, humans need to get at least 8 hours of good quality sleep every night to stay healthy. Unfortunately, most of.Try Pilates.
The increased body awareness, focused breathing, and body-massaging moves found in Pilates can bring you a deeper, more satisfying sleep. One good move to incorporate into your Pilates practice, as well as doing before bed, is called the “spine stretch.”.How Much Exercise You Need for Better Sleep Patients often ask Gamaldo how much exercise they need for better sleep, and how many weeks, months or years it will take to experience this benefit. The good news: People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.Close your eyes and bring focus to breath.
B. Hold for 15 seconds or until you fall asleep. Whether you spend each day at a desk or on your feet, your commute is a quick walk or a long drive, you did a 20-minute HIIT workout or an hour of Pilates, your body gets put through its paces on a daily basis.Here are some of Joseph Pilates’ practical tips for a good night sleep: “A quiet, cool, well-ventilated room is best” Use a “firm but not soft mattress” “Use the lightest possible bed covering consistent with warmth”.Also, if you exercise outdoors in the morning, you’re sure to get a daily dose of sunshine, which can help regulate your sleep/wake cycle. Happy (Workout) Hour If an early a.m. gym appointment isn’t for you, you’re in luck: Working out in the afternoon has plusses for both your performance and your shut-eye.
Spine Stretch: Yet another Pilates position for setting yourself up for a better sleep is simply sitting down with your legs extended forward and reaching out to touch your toes. This will extend your back and relax the nerves throughout your spine. Slowing inhaling and exhaling while in this position can also work to reach relaxation.Pilates specifically stated that spinal rolling exercises could help with better and deeper sleep.
These exercises relax the nerves and massage the spine while helping restore the spine’s natural flexibility.6 Pilates Moves to Help You Sleep If you’ve tried all the bedtime rituals and still have trouble winding down, you may want to add another tool to your arsenal: Pilates. Andrea Speir, Pilates instructor and founder of Speir Pilates, has elongating exercises that release stress, center your mind, and help you drift off to dreamland.Pilates exercise 2: Shoulder bridge A challenging exercise for the muscles of the posterior chain (or back of the body) and the muscles around the pelvis. This is also a great exercise for those with pelvic floor weakness as it lifts the hips allowing gravity to take some pressure off the pelvic floor, making activation easier.
Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s. A Pilates routine generally includes exercises that promote core strength and stability, muscle control, and endurance, including exercises that stress proper posture and movement patterns and balanced flexibility and strength.Mat Pilates exercise programme. The exercise programme based on Pilates will be carried out on a mat in a group room of the Physiotherapy School Clinic of the FACISA/UFRN in Santa Cruz, Rio Grande do Norte, Brazil.
The room has ample space and air conditioning for better patient accommodation. The exercises will be performed twice a week for 12.
List of related literature:
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| from Yoga as Medicine: The Yogic Prescription for Health and Healing |
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| from Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume |
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| from Medical-Surgical Nursing E-Book: Assessment and Management of Clinical Problems, Single Volume |
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| from The Lazy Girl’s Guide to Being Fit |
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| from Nutrition: Science and Applications |
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| from Yoga Nidra: The Art of Transformational Sleep |
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| from Daoist Internal Mastery |
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| from Kundalini Rising: Exploring the Energy of Awakening |
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| from The New Harvard Guide to Women’s Health |
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| from Stress, Health and Well-Being: Thriving in the 21st Century |
103 comments
I’m so so grateful to have discovered your channel. This routine specially has become my go-to before bed everyday. Thank you for all that you do. Much love ��
Great stretches thank you! however the music made it hard to relax so I wouldn’t do this before bed as I feel energised now ����
Quem tem condromalacia não dá pra ficar com os joelhos assim.
Lovely class, Beth. I’ve just found you and have enjoyed each of the mini-classes I’ve done. Would you consider a softer out-going song? It shocks me each time, especially after such a relaxing session as this. Thank you for offering yourself on-line, I’m grateful.
This was a great routine for me today! I’ve been quite sick this week and was just what I needed to incorporate some gentle movement into my day that didn’t trigger an asthma attack!
If I made my own stretching video, I’d have 95% of what you have so I’m saying that I love this video so much!
Another great video! This was perfect. I did this while diffusing frankincense and clary sage and I’m looking forward to a good night sleep. Thank you, thank you, thank you!!!!!!
In the last several weeks I have been putting in a lot of hours at work, I have sacrificed some of my pilates for sleep.
Today was a day off.
This is a great set of gentle stretch that I really needed.
Thank you so much!!!
Ok but why do I hurt for all of them but they hip stretcher. I checked a lot and not doing it wrong. I guess I’m just good
Did this for the first time tonight. Really enjoyed it thank you ♥️
I felt like a needed exercise and this is one of the videos I used for exercise
Her: aaaand stretch a little more
Me: HA HA GURL I CANNOT DO THAT
Feels very nice doing those exercises:-) Thank You �� Raphaela
I’m so glad I found your workouts. I like the varying durations and areas of focus you offer so I can find a workout that fulfills my needs time-wise and body-wise each day. You also have a calm and encouraging presence that I really appreciate in a pilates instructor. You are not too chatty (which is a good thing in my mind when I’m trying to focus on form and breathing!) but still provide enough direction that I don’t feel confused about what we are doing. Thank you!
Love this girl’s energy! Been a popster for a year now! ����
I’m in covid-quarantine and homeschooling two kids while wrangling a bored third one, and I really need something to relax mind and body in the evening! My wish came true, and of course it is fairy godmother Cassie who delivers the perfect night time stretch! ❤
Perfect routine before bedtime! Now imagine doing it with a 10-pound cat on your chest… ^^
My routine for doing Pilates has been to do them in the morning and even though this was a routine for getting ready to go to bed, I thought it was a nice calm way to wake up as well. It isn’t very hard and the long breathing sections just kind of mentally prepared me for the chores and other errands I need to do today. I feel really relaxed after this workout and had my ankles popped which felt really good. I think I will do this routine before bed as well today so that I can wind down better.
Honestly, I haven’t stretched and I don’t stretch (like I should) but, after watching and following what you did in this vid, I FEEL LIKE A NEWBORN. As soon as I started stretching and getting into the stretch deeper, I started to feel tight, so tight that when I tried touched my toes, I was only able to get to 2 inches ABOVE my ankles smh. Finishing the stretch, I started to think (as an athlete) like, why haven’t I done this before and why are my joints, muscles, and whatever else so tight and that’s when I found out why—> I wasn’t stretching like, AT ALL, and that’s been taking a negative toll on my game (especially for basketball) so, thank you. I’m going to try and follow along with this video every morning and possibly every night.����
If you enjoyed this class, I know you’ll also enjoy the FREE 7-Day Pilates Challenge. Sign up to get started. https://trifectapilates.com/pilates-workout-challenge/
This routine was great. It was an ab workout for sure, but it additionally was a great stretching and very relaxing workout. I will definitely start trying to do these before bed as I occasionally struggle with getting to sleep. I tend to workout early in the morning, so doing this at night will definitely be a change for me. I did this at about 5:30pm as I wanted to wait until it was later in the day after much of my day was over, it was definitely beneficial after a busy day!
THIS IS AMAZING, it helped so much, I’m still not like rlly flexible or anything, but I have improved a lot, thanks so much for this video!
Despite this being a nighttime routine it was my morning routine which was lovely. As we come to the middle of the semester the pressure is real! It was nice to just take some time to stretch the fingers out because with all of my note taking I really needed it. My whole body is grateful for the softness that is in this practice.
05:03 when u just don’t have such a big bed so u just gonna sit there and wait like��
I just found youe channel today! I have to say, you are one of the most underrated youtubers! How do you not have more subscribers?
Wow! Video was great, thank you. I had such a stressfull day and even doubted I could get some sleep tonight, but this routine was so realxing.
The only one that was sooo hard was spreading my legs out…why?
I watch this video from my bed and cast it onto my tv from my phone and it’s perfect! Love your videos ��
If you enjoyed this class, I know you’ll also enjoy the FREE 7-Day Pilates Challenge. Sign up to get started. https://trifectapilates.com/pilates-workout-challenge/
So I Hurt My Inner Thigh Really Bad And When I Did These Excersies It Felt Good But At The Same Time I Cried And Screamed “:-:
I waited to do this video until later in the day and it was worth it. I feel more relaxed and much more open. The breathing we did at the end of the video really helped me realize where I am holding stress and knots throughout the day. I feel as if this was a way to release most of that buildup from the day and I will definitely be doing this short video a few more times throughout the week.
I love these videoes for relaxation before sleep, would you do an In Bed, Gentle Morning Pilates/Yoga Routine? ♡
The music makes it v stressful when It’s supposed to be about bed time stretching. Music gave me a headache and didn’t wanna watch any more.
Hi Casey, I wish you would remake this video with background music that is more soothing, I love doing those at night but I don’t find the music relaxing!
I really enjoyed this routine, especially going into the week. I am feeling stronger in my body and really liked the lower back release after the pelvic curl. The leg lifts are starting to feel like the easiest to me and I felt the most work in the roll up during this class.
che la re cagaste con la música, le ponés la mejor pero la música es very bad
She’s over here making obtuse angles at 10:00 and I’m barely making it over 45°
I did a very painful workout today and my legs are sore, i found this vid today before i go to sleep and tried it. It magically made the pain on my legs go away. Its now more relaxed. Thank you so much for this stretch. My legs and i are happy ��
The music made me more anxious than I was before I started the video…
Done! A great class for evening that I’ve already practiced several times, and I enjoy it so much. Very calming and restorative. ☮ツ
Trifecta Pilates is a lifesaver. I’m completely out of sync after three months on a computer, slowly bringing my body back to health with Beth. ❤️
Not only for preparing us to sleep, but also for relax after a long day at work. Thank you once more.
Lovely��
Those hip stretches were exactly what my body was craving✨
Thank you��
Doing this during a controlled movement order due to Covid-19. Thank you ��
I wish she was quieter when talking so I can relax too talkative
wow, this is amazing! thank you so much. It’s Perfect with this music https://youtu.be/tz1rj2z4W84
Great job, Jessica!
Stretching + relaxation = just the things you need before going to sleep <3
I enjoy the stretches thanks so much unfortunately due to my twisted spine I can’t sit like you can without injuring myself so I sit on the edge of the bed. If you have a suggestion for me to try that would be great.
I used have horrible cramps at night did this last night and slept through whole night.no more cramps
I’m new sub today I love your videos and this will be helpful for a peaceful sleep
Can someone else never spread their legs more than 90° apart or is it just me?
This is so relaxing! Thanks for all your videos, I always find a suitable one for my mood & activity level
Thankyou very much Jessica. Was a short but very sweet and effective one. Stay blessed and thankyou very much.
This was a great way to get my evening started. This morning, my hip was catching a lot and was causing intermittent pain, but this workout felt great on it. The first pelvic curl was a little rough, but I took my time to ease into it. I was really happy with how different my body felt even after only 20 minutes of this light workout. The thigh rotation definitely also helped open and address whatever was causing some of that pain. I was also feeling groggy and tired this afternoon and I think the breathing segment was helpful in waking me up a bit. Breathing into the places holding tension feels weird at first, but helped me to recognize I was holding tension in weird places.
I’ usually roll my eyes at the stretching exercises, however I really enjoyed this one. Can’t wait to try it before bedtime!
This routine is exactly what I needed! I was really glad that I got to do this today given life right now it was very relaxing and I could literally feel all the weight lift from my entire body. Funny enough when you said “soften your brow line” during the relaxed supine, my brows were pretty much touching from how tense I was! Just thought that was funny! I would really like to incorporate this into my nightly routine because it showed me just how much tension I hold at the end of the day which I found to be specifically in my shoulders, upper back, and knees.
To anyone doing stretch at 7:53 and finding it too easy (like myself) lean your whole body over, like she does at the end of this particular stretch. I felt something stretch then not a a lot like she seemed to think there was but at least it’s not just sitting there ��
Love your videos…they are the best�� keep up the good work
Cassey, I can not believe you have dislikes. You have helped over 5 million people so far, and I know you will get further. Your videos are so cool, they relax me, even though they make me cry sometimes and scream xd. You have come so far, your channel is so cool, I really want to get some of your ‘merch’ (especially the Cotton Candy Bottle) and I just hope you the best, and that you’re doing well in quarantine. Please stay safe Cassey, and I hope you get more fans and more viewers:) This is my favorite video of yours, my favorite stretch is the second one, and good luck in the future, I hope you and your family and friends are okay. Best wishes to you (my wishes are normally granted so you’ll get good luck haha) and again I hope you’re doing your best and being okay and happy. ��
P.S at the beginning, you gave a tip which was to watch your favorite TV show or YouTube videos but my favorite YouTube videos are yours!:)
The one at 8:27 doesn’t work for me I can do the lotus with no stretch at all I don’t feel anything when I do it it’s more comfortable then regular criss cross sitting
Omg my legs were hurting so bad and now they are so relax thank you
I can’t be the only one who feels like the bed actually makes this more difficult ��
“I recommend this guide:
chag.best/wakeupcalm/T7j
So grateful it exists in 2020.”
I am watching this video during flexing, cause that’s my favorite youtube video indeed.
This workout really helped me out today. I’m glad I waited to do this when I was done with my day. I spent most of the day doing heavy lifting helping move things into our garage and this really seemed to help my hip that was cracking all day and helped relax my muscles after a long day. I have a feeling I’m going to sleep really well tonight.
her when she straddles Breath in them go a little lower! Me: I already can’t breath my head is pressing way to far in this bed
This is my absolute favorite stretch routine. Found it a few years ago and it REALLY helped with flexibility, energy, and helped get rid of many aches and pains. Time to start working out again! <3
I love this video. Thank you so much for posting it. I feel so relaxed
Thank you this really helped me I will starts to watch more of your videos!
I love pilates! I don’t have to be standing up for most of the exercises haha
I did this last night and its now its lke 5:12 pm today and my hip/side HURTS LIKE HELL
I loved it so much. Something very different. Very mindful routine. Thank you very much. Stay blessed.
Hiii girll, i’ve been doing these stretches every other day for a week now and I’m already starting to get more flexible. I’ve never been very flexible in my life so that is really nice to notice! I just wanted to share this because the stretches are also a nice distraction from my weak knee �� and the pain i often get after a long and busy day. Ps. I definitely subscribed ��
It’s just horrible, it hurts so bad, I wonder if I can even get flexible lmao
I’ve been searching for a groovy little stretching video and this one covers almost all main areas! I use this once in the morning and once at night, it works swell!
Thank you��
In India i finished my supper at 9pm. When will I start this night exercises. My age is 61.
I loved this video. It felt really nice to do this workout (stretching) routine after a week of really intense class workouts which made my body feel very sore in a good way. As things get harder in class it is nice to have a stretching relaxing routine that can be done at any time of the day and still feel the benefits.
I really enjoyed this workout for the evening. Throughout the day I continuously felt my body tensing up in different areas and was having many issues with soreness. This workout really helped my back muscles and spine to loosen up and feel better for the rest of my evening. The pelvic curl slowed down to that tempo was very beneficial for me and I think I will do it more often when I am having that soreness. This was a great way to wind down from a busy day.
should NOT have done this in bed, i’m so relaxed and ready to sleep but i still gotta do my skincare UGHH // update: day 2 of doing this at night and not only am i halfway closer to getting where cassey is, my body is already learning that these stretches mean it’s time to go to bed!! love being able to go to sleep easier!
Have noticed a HUGE difference in my flexibility from doing this years ago to now, since I became a gym bunny (or used to be before coronavirus lol). Exercise helps flexibility and vice versa. Adding this to my nighttime routine. Stay safe out there everyone! ❤
Which stretches would you recommend if I wanted to gain flexibility to straighten my legs upwards when I’m on my back?
Idk why I get so aggressive when I watch her videos *“GIRL DON’T BE TRYNA BREAK MY BACK NA!”*My ghetto country side pops allllll the way out ����
Just discovered you during lockdown in the UK after a tough week at work where I needed this so much. Thank you.
Got home from work and was able to really put this routine to the best use.. I love being able to set the intention of relaxing into my body and feel the energy release from my muscles. Falling asleep while writing my comment makes me feel like a day well spent.
Felt my anxiety rise up today and then I found this video. So needed and it relaxed me so much. Big fan, Lottie! xx
The moment she put her head on her knee, im out n stop watch the vid
Turn the volume down before clicking play, her pitch just scared the hell out of me!
The background music totally goes against the nighttime stretches vibe
Hey! Loved the stretches can you do another one very similar maybe with back stretches for tight shoulders and include softer music please! It’s hard to relax when there’s upbeat music playing
Never press/pull on your joint. Always press/pull a little ABOVE or BELOW the joint.
Is it normal for my right foot to hurt when I flex my feet ONLY when I point my leg straight up
Workout in the morning and these stretches at night are absolutely perfect!!!! ❤❤ I dont mind the background music tho. It keeps me awake after a long day.
Thank you for sharing this! It really helps me calm my body, soul and mind. ❤
I do these stretches after I do my journal so it really helps me calm.����
I’m more flexible at night because I get random boosts of energy, but only at night when it’s the least convenient
If I’m supposed to be relaxing in bed, why is there freaking intense dance music playing?
You are really cool! Your videos are very interesting. I do stretching too☺️��
I really hate to criticize but for a bedtime yoga routine, this is freaking loud.
This feels really relaxing. Short and restful, perfect for bedtime. These stretches help prevent nighttime cramps.
(Lying face down and pulling the ankle toward the butt ( which was in the longer nighttime routine) is difficult for me.)
This video really was great for bed time. I felt like it started off a lot less dynamic than other workouts and that really helps not to work up too much before bed. I really felt the beginning exercises in different parts of my legs. I definitely felt the pelvis gliding exercise, since it was a new movement for me
I want to do this routine, its just what i was looking for:( but the music is too energizing for me. Subscribing so I’ll catch any update:)
Thanks again. Another great free workout:) much appreciated xx
Adrienee!! You wild crazy woman you. You have done it again?! Gone and amazed me, you have!! That windshield wiper is like making love while eating chocolate and soft pretzels ALL at the same time! You’ve blown my mind, yet again.
Everything is good except for hip flexors. They are not good for you
Do we necessarily have to do this on the bed? Or we can be on the floor, on a mattress, I don’t know, somewhere else?