Just 10 minutes to better sleep - by Anneli McCullagh Pilates
There is plenty of scientific evidence that shows that regular exercise helps sleep.
The key here is “regular”. So many of us struggle with creating lasting exercise habits - we think we need to go from doing nothing to spending hours exercising each week, which we then can’t keep up for more than a week or two.
How about starting with a short programme that takes only 10 minutes a day? And you don’t need to get changed or showered, but still notice a greater awareness of your body and how you move during the day?
Follow my brief Pilates programme and try to do it 4-5 times during your first week. Find a time during the day that suits you, and a place where you have space to lie down on the floor. As it is not a cardiovascular workout, you can even do it just before you go to bed - just don’t do it in bed, as a mattress is too soft.
Standing hip distance apart with your feet, R foot behind:
1. Sideways rotation x 3 each side
2. Side reach x 3 each side
Same L foot behind
3. Stand with feet together, heel lift x 6
Lie down on the floor:
4. Shoulder Bridge: Lift hips up, roll spine coming down - relax rib cage, keep hips lifted x 6
5. Double knee fold - Toe taps. Move one thigh bone away so your foot touches the floor; deepen your stomach muscles to return. Keep your rib cage down on the floor throughout. x 5-8 each leg
6. Flies - lift your arms up to the ceiling, let them come wide down to the floor, stopping just above the surface, and lift back up.
Roll over to one side, push up to return up into standing.
7. Standing, breathe in for 5, hold for 2, breathe out for 7 and grow taller by imagining a strong corset of muscle connecting around your waist as you exhale. Do 3-5 breaths like this, and then you’re done.
Well done for trying to incorporate more movement into your day!!
Best wishes for better sleep,
Anneli
If you would like to learn more about Pilates, contact Reception, or me directly on mobile 07729619662 or email testvalleypilates@gmail.com.
