In this article, I will be sharing with you my top 3 Pilates exercises that have helped me achieve a better quality of sleep. In addition to that, I will be providing detailed instructions on how to execute each exercise effectively. I will also be discussing the benefits of Pilates for sleep and how it can improve not only the quality of your sleep but also your overall physical and mental well-being. After reading this article, you will have a better understanding of why Pilates is a great exercise to incorporate into your daily routine, especially if you’re having trouble sleeping.

Pilates Exercises to Improve Your Sleep Quality

Are you struggling to get a good night’s sleep? If so, incorporating Pilates exercises into your daily routine could be the solution you’ve been looking for. In this blog post, I will be sharing my top 3 Pilates exercises that have helped me achieve a better quality of sleep.

Exercise 1: Spine Stretch

The Spine Stretch is a Pilates exercise that helps to release tension in the spine, shoulders, and neck. This exercise can be done in a seated position and is great for those who spend long periods of time sitting at a desk.

To perform the Spine Stretch:

1. Sit on the floor with your legs extended in front of you and your feet flexed.
2. Inhale and reach your arms up to the ceiling. Focus on a straight back, sitting up tall on your sit bones.
3. As you exhale, round forward, reaching your arms towards the front, parallel to the floor. Make sure to keep your sit bones rooted. Add: feet flex for further stretch in your hamstrings.
4. Hold for a few breaths, inhale and exhale as you slowly roll back up to a seated position.

Exercise 2: Leg Circles

Leg Circles are a Pilates exercise that helps to release tension in the hips and lower back. This exercise can be done lying down and is great for those who spend long periods of time standing or walking. If you have a clicking hip or struggle to contract your pelvic floor, I would suggest looking at our online course “Core and Floor” in which you learn more about all core muscles that reduce the clicking effect.

To perform Leg Circles:

1. Lie on your back with your arms by your sides and your legs extended. Modify: 1 foot flat on the floor, knee bend – other leg straight.
2. Lift one leg off the ground and begin circling it in a clockwise direction. Make sure to keep your shoulders grounded, same as your hip.
3. After a few circles, switch to a counterclockwise direction.
4. Repeat with the other leg.

Exercise 3: Shoulder Bridge

The Shoulder Bridge is a Pilates exercise that helps to release tension in the hips, lower back, and shoulders. This exercise can be done lying down and is great for those who spend long periods of time sitting or standing.

To perform the Shoulder Bridge:

1. Lie on your back with your knees bent and your feet flat on the ground.
2. Inhale and exhale as you lift your hip off the ground, peeling each vertebrae off the floor, keeping your shoulders and feet on the ground. Make sure to keep your rips close together.
3. Hold for a few breaths and then exhale as you slowly lower your hips back down to the ground.

In addition to these exercises, Pilates can also improve your overall physical and mental well-being, leading to a better quality of sleep. By incorporating Pilates into your daily routine, you can reduce stress and tension in your body, improve your posture, and increase your flexibility and strength.

So, if you’re having trouble sleeping, give these Pilates exercises a try and see how they can improve your sleep quality and overall health.

With our Bayside Membership you have access to a variety of online classes that target different muscle groups, topics and levels. Pop yourself on the waiting list to not miss out when we open doors again!

xx Lena