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[Matte](https://www.nike.com/se/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/se/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/se/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/se/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/se/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/se/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/se/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Sortera efter färg](https://www.nike.com/se/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/se/w/nikeskims-svart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/se/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/se/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/se/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/se/w/nikeskims-vit-4g797zb2asd) Cancel Avbryt Populära sökord [studio fleece](https://www.nike.com/se/w?q=studio%20fleece&vst=studio%20fleece)[fotboll skor](https://www.nike.com/se/w?q=fotboll%20skor&vst=fotboll%20skor)[skor](https://www.nike.com/se/w?q=skor&vst=skor)[air force 1](https://www.nike.com/se/w?q=air%20force%201&vst=air%20force%201)[jordan](https://www.nike.com/se/w?q=jordan&vst=jordan)[nike tech](https://www.nike.com/se/w?q=nike%20tech&vst=nike%20tech)[air max 90](https://www.nike.com/se/w?q=air%20max%2090&vst=air%20max%2090)[air max](https://www.nike.com/se/w?q=air%20max&vst=air%20max) [](https://www.nike.com/se/favorites "Favoriter")[](https://www.nike.com/se/cart "Produkter i shoppingbagen: 0") # Slappna av med stretchövningar innan du ska sova ##### Coachning Senast uppdaterad: 8 juli 2020 med Kirsty Godso ## Släpp dagens spänningar för en god natts sömn. Du sover bättre när musklerna är avslappnade. Jag kommer att visa några enkla stretchövningar som hjälper dig att varva ner innan du ska sova. Håll kvar varje stretchposition i minst 30 sekunder. Om du stretchar en sida, håller du kvar positionen i 30 sekunder på varje sida. Det här kommer vi att gå igenom: __01.__ __Höftböjarstretch på knä__ Den här övningen stretchar dina höfter inklusive höftböjarmuskeln – en djup muskel som förbinder ryggraden med höftleden.  __02. 90/90-stretch__ En bra övning för att öppna upp höften om du är stel när du vrider höften. Den är ett bra alternativ till Duvan.  __03.__ __Siffran 4-stretch med stöd__ Ta stöd mot en soffa, säng eller stol när du sänker ner dig. Den här övningen stretchar höftrotatorer, huvudsakligen piriformis.  __04.__ __Lats-stretch__ Den här stretchövningen hjälper dig att slappna av i skulderbladen och den breda ryggmuskeln, de största musklerna i ryggen.  __05. Stretch av lårens baksida med stöd__ Använd stöd och stretcha musklerna på lårens baksida om de är spända.  __06.__ __Grodstretch__ Det här är en bra stretchövning för ljumsken och höfterna.  __07.__ __Liggande bröststretch__ Om du gör armhävningar, roddtränar, bär tunga väskor eller arbetar vid datorn så hjälper den här stretchövningen dig att släppa på spänningar i musklerna i bröst, framsida, axlar och armar.  __08. Barnets position__ Avsluta med den här avslappnande övningen och tänk på hur du andas.  Nu är du redo för en god natts sömn.  ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. [Hämta](https://www.nike.com/se/ntc-app) ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. 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