Sleep Health: Supported Side‑Body Stretch for Evening Unwinding

A gentle, lengthening shape to release the side body and soften your breath before sleep.

Purpose

This quiet stretch helps open the ribs, ease shallow breathing, and release tension along the side body—especially supportive on nights when your breath feels tight or your mind feels compressed from the day.

Ingredients

• Pillow or folded blanket

• Comfortable seated or reclined posture

• Slow, natural breathing

• 1–3 minutes per side

Instructions

1. Sit or recline comfortably with a pillow beside you.

2. Lean gently to one side, resting your forearm or head on the pillow.

3. Reach your top arm overhead or rest it on your side.

4. Take slow breaths into the open side of your ribs.

5. Stay for 1–3 minutes, then switch sides.

Variations

• Keep your arm lower if overhead reaching feels too intense.

• Add a blanket over your belly for grounding.

• Stay seated if reclining feels too vulnerable.

Safety Notes

Avoid deep side bending if it strains your low back. Choose the gentlest version that feels supportive.

When to Use This Practice

• Before bed

• After a long or stressful day

• When breath feels tight or shallow

• During nighttime wake‑ups