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[Studio Stretch](https://www.nike.com/nl/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/nl/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/nl/w/nikeskims-collection-nikeskims-weightless-layers-4csx8zb2asd) - [Shop op kleur](https://www.nike.com/nl/w/nikeskims-collection-b2asd) - [Obsidian](https://www.nike.com/nl/w/nikeskims-collection-zwart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/nl/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/nl/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/nl/w/nikeskims-collection-blauw-8hfx3zb2asd) - [Ivory](https://www.nike.com/nl/w/nikeskims-collection-wit-4g797zb2asd) Cancel Annuleer Populaire zoekopdrachten [challenger](https://www.nike.com/nl/w?q=challenger&vst=challenger)[nike challenger](https://www.nike.com/nl/w?q=nike%20challenger&vst=nike%20challenger)[nike air max 90](https://www.nike.com/nl/w?q=nike%20air%20max%2090&vst=nike%20air%20max%2090)[p-6000](https://www.nike.com/nl/w?q=p-6000&vst=p-6000)[voetbal schoenen](https://www.nike.com/nl/w?q=voetbal%20schoenen&vst=voetbal%20schoenen)[schoenen](https://www.nike.com/nl/w?q=schoenen&vst=schoenen)[air force 1](https://www.nike.com/nl/w?q=air%20force%201&vst=air%20force%201)[air max 1](https://www.nike.com/nl/w?q=air%20max%201&vst=air%20max%201) [](https://www.nike.com/nl/favorites "Favorieten")[](https://www.nike.com/nl/cart "Artikelen in winkelmandje: 0") # Ontspan met stretches voor het slapengaan ##### Coaching Laatste update: 8 juli 2020 Door Kirsty Godso ## Laat de spanning van de dag los voor een betere nachtrust. Ontspannen spieren kunnen zorgen voor een betere nachtrust. Ik begeleid je bij deze eenvoudige stretchroutine zodat je kunt ontspannen voordat je naar bed gaat. Houd elke stretch ten minste 30 seconden vast. Als het een stretch van één zijde is, doe elke zijde dan 30 seconden. Welke stretches leg ik uit: __01.__ __Kneeling Hip Flexor Stretch__ Met deze stretch rek je je heupen inclusief je psoas, een corespier die je onderrug verbindt met je bovenbeen.  __02. 90/90 Stretch__ Een goede ontspanning voor je heup als je gespannen heupspieren hebt en een goed alternatief voor de duifhouding.  __03.__ __Supported Figure-4 Stretch__ Gebruik je bank, bed of een stoel om jezelf te laten zakken en de heupspieren te rekken, voornamelijk de piriformis.  __04.__ __Lat Stretch__ Je voelt ontspanning in je schouderbladen en meer naar beneden in je breedste rugspieren.  __05. Supported Hamstring Stretch__ Met behulp van een steun kun je je hamstrings losser maken als ze gespannen zijn.  __06.__ __Frog Stretch__ Dit is een goede stretch voor de liezen en heupen.  __07.__ __Lying Chest Stretch__ Als je push-ups doet, roeit, zware tassen draagt of achter een computer werkt, helpt deze stretch de spieren van je borst, voorzijde, schouder en armen ontspannen.  __08. Child’s Pose__ Eindig met deze ontspannende houding, waarbij je goed op je ademhaling let.  Nu ben je klaar om heerlijk te slapen!  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://www.nike.com/nl/ntc-app) ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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