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Juli 2020 Von Kirsty Godso ## Verspannungen lösen, besser schlafen. Wenn deine Muskeln locker und entspannt sind, schläfst du auch besser. Ich führe dich durch dieses einfache Stretchprogramm, mit dem du dich vor dem Zubettgehen entspannen kannst. Halte jede Dehnung für mindestens 30 Sekunden, beidseitige Dehnungen für jeweils mindestens 30 Sekunden. Hier unsere Übungen: __1.__ __Hüftbeuger-Stretch (im Knien)__ Diese Übung dehnt deine Hüftbeuger einschließlich des großen Lendenmuskels (Psoas), der den unteren Rücken mit dem Oberschenkel verbindet.  __2. 90/90-Stretch__ Eine sehr gute Hüftlockerungsübung bei verspannten Hüftrotatoren und eine schöne Alternative zur Yoga-Pose "Die Taube".  __3.__ __Unterstützter Figure-4-Stretch__ Stütz dich auf dem Sofa, dem Bett oder einem Stuhl beim Absenken ab und dehn die Hüftrotatoren (Piriformis).  __4.__ __Rücken-Stretch__ Diese Übung entspannt deine Schulterblätter und den breiten Rückenmuskel (Latissimus).  __5. Unterstützter Oberschenkelrückseiten-Stretch__ Der Einsatz einer Stütze kann dir helfen, verspannte Oberschenkelrückseiten zu lockern.  __6.__ __Frog Stretch__ Eine sehr gute Dehnungsübung für Leiste und Hüfte.  __7.__ __Brustmuskel-Stretch (im Liegen)__ Wenn du Push-ups oder Ruderübungen machst, schwere Taschen trägst oder am Computer arbeitest, hilft dir diese Übung, die Muskeln von Brust, Vorderseite, Schultern und Armen zu lockern.  __8. Kind-Haltung__ Mach zum Abschluss diese entspannende Yoga-Pose und konzentrier dich dabei auf deine Atmung.  Jetzt bist du bereit für entspannten Schlaf!  ### Werde Teil des Nike Training Club Unsere Weltklasse-Experten und Trainer helfen dir, aktiv und gesund zu bleiben. [Herunterladen](https://www.nike.com/at/ntc-app) ### Werde Teil des Nike Training Club Unsere Weltklasse-Experten und Trainer helfen dir, aktiv und gesund zu bleiben. [Herunterladen](https://smart.link/5deaab27fce3c) Ursprünglich erschienen: 1. 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