6 stretches to do after a night out

Mingling. Lounging. Drinking. Dancing, dancing, and more dancing. Nights out, especially on holidays like New Year’s Eve, are typically filled with some or all of those activities. “Releasing that energy can leave you feeling depleted the next day,” says Jaime Rauso, stretch therapist and group fitness instructor at Equinox Austin in Texas.

On New Year’s Day or any other morning-after, the consequences of your celebrations could manifest as bodily discomfort, she explains. You may have low-back pain from standing for long periods talking with friends. If you toss and turn throughout the night, you might wake with a crick in your neck. Wearing high heels often leads to tight calves.

You can combat those issues and more with the six-stretch routine below, developed by Rauso. “Stretching will provide relief for tight muscles and on a deeper, more systemic level, it will put you in the parasympathetic state,” she says. This will relax your body and mind, a welcome change after you've been stuck in the sympathetic state because of alcohol or poor sleep.

To get the most benefits, breathe properly through each move, Rauso adds. Once you’re in position, inhale and retract (or make the stretch more shallow), then exhale while you sink deeper into it. “When you breathe out, it naturally cues all of the muscles to relax, so you’re better primed to reach your farthest range of motion at the end of a slow exhale."

Complete the below flow the morning after your festivities. She suggests going for a walk, grabbing coffee or tea, then doing the stretches. "They will work together with whatever fluids you're drinking to promote even more blood flow," she says. Alternatively, you could do them after your morning workout. 

Stay in each position for 1 to 3 minutes per side. Breathe slowly and wait 30 seconds before starting to move deeper with each exhale. Continue sinking and retracting until you reach your deepest range, then hang out there for 30 seconds and slowly release. “I have seen people cramp up when they move back too quickly,” Rauso says.

She adds: “The beauty of stretching is that it can be done to ease a particular ailment or just because you want to maintain good movement." Whether you’re going out or not, do this routine 2 to 3 times per week for best results.