{"id":138544,"date":"2026-05-01T06:56:00","date_gmt":"2026-05-01T10:56:00","guid":{"rendered":"https:\/\/www.strongfitnessmag.com\/?p=138544"},"modified":"2026-04-21T14:56:31","modified_gmt":"2026-04-21T18:56:31","slug":"dr-christine-move-better-sleep-better","status":"publish","type":"post","link":"https:\/\/www.strongfitnessmag.com\/training\/workouts\/dr-christine-move-better-sleep-better\/","title":{"rendered":"Move Better, Sleep Better"},"content":{"rendered":"

\"\"

If you find yourself<\/strong> <\/strong>wide awake at night, this sequence of exercises, designed to stimulate lymphatic circulation and calm the nervous system, is for you. The lymphatic system helps remove cellular waste and excess fluid from tissues, but unlike the cardiovascular system, the lymphatic system doesn\u2019t have its own pump. Instead, lymph moves through the body via muscle contractions, breathing, and physical movement. This series will usher lymph fluid through key drainage regions of the body, including the neck, armpits, abdomen, and groin, shifting you into a more relaxed physiological state and making it easier to fall asleep.<\/p>\n

For the greatest sleep benefit, this routine is best performed in the late afternoon or early evening, ideally two to three hours before bedtime.<\/p>\n

Your <\/strong>Sleep Better <\/strong><\/span>Cir<\/span><\/strong>cuit<\/strong><\/span><\/h3>\n
Equipment <\/span><\/strong><\/h5>\n
Chair (optional)<\/span><\/h5>\n
Structure and Focus <\/strong><\/span><\/h5>\n
Improved circulation, detox support, and easing of the nervous system.<\/span><\/h5>\n
How to Do It <\/strong><\/span><\/h5>\n
Beginners should move through this series once, while intermediate exercisers can do one or two rounds. Those who are more advanced can repeat the flow up to three times, focusing on a slower pace. Rest only as needed.<\/span><\/h5>\n
1. lymphatic hops<\/strong><\/h5>\n

\"\"

A buoyant movement to help circulate lymph.<\/em><\/p>\n

Beginner: <\/strong>30 to 45 seconds <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>60 seconds <\/p>\n

Advanced:<\/strong> <\/em><\/strong>75 to 90 seconds, with slow, controlled rebounds<\/p>\n

Stand tall with your feet under your hips. Squat down, then swing your arms overhead as you jump as high as you can. Beginners can simply lift their heels, removing the impact.<\/p>\n

TIP: <\/strong>Keep your arms relaxed and loose.<\/p>\n

2. standing body wave<\/strong><\/h5>\n

\"\"

Loosens the entire body while calming the nervous system.<\/em><\/p>\n

Beginner: <\/strong>Four to five waves<\/p>\n

Intermediate:<\/strong> <\/em><\/strong>Six to eight waves <\/p>\n

Advanced:<\/strong> <\/strong>Eight to 10 waves, with an extended exhale<\/p>\n

Bend your knees and lean forward from the hips. As you extend your legs to stand, reach your arms toward the sky, rolling up through your spine. End on your tiptoes, or add a small hop.<\/p>\n

3. arm swings<\/strong><\/h5>\n

\"\"

Calms the upper body and helps increase blood flow.<\/em><\/p>\n

Beginner:<\/strong> <\/em><\/strong>20 to 30 seconds <\/p>\n

Intermediate: <\/strong>30 to 45 seconds<\/p>\n

Advanced:<\/strong> <\/em><\/strong>60 seconds, utilizing larger movements<\/p>\n

From a standing position, rotate your arms from the shoulders like a windmill, moving one forward while the other goes back. Breathe steadily throughout.<\/p>\n

TIP: <\/strong><\/em>Your arms should feel heavy, but ensure you keep your shoulders relaxed.<\/em><\/p>\n

4. gentle trunk twist<\/strong><\/h5>\n

\"\"

Helps with digestion and de-stresses the lower body and core. <\/em><\/p>\n

Beginner:<\/strong> <\/em><\/strong><\/p>\n

10 to 12 twists <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>15 to 20 twists <\/p>\n

Advanced:<\/strong> <\/em><\/strong>25 to 30 twists, with a slower tempo<\/p>\n

Sink into a squat and bring your hands together in front of your chest as shown. Rotate through your waist, lifting one elbow toward the sky, then repeat on the opposite side. <\/p>\n

TIP:<\/strong> <\/strong><\/em>Twist from the ribs, not the hips.<\/em><\/p>\n

5. march and slap<\/strong><\/h5>\n

\"\"

Sparks blood flow and encourages lymph movement.<\/em><\/p>\n

Beginner:<\/strong> <\/em><\/strong>30 seconds <\/p>\n

Intermediate:<\/strong> <\/em><\/strong>45 to 60 seconds<\/p>\n

Advanced:<\/strong> <\/em><\/strong>75 seconds<\/p>\n

Alternate lifting your knees in front of you at a peppy pace while gently slapping your arms, thighs, ribs, and shins.<\/p>\n

TIP:<\/strong> <\/strong>This motion should be stimulating, not aggressive<\/em>.<\/p>\n

6. ballerina reach and sweep<\/strong><\/h5>\n

\"\"

Winds you down for a night of deep rest.<\/em><\/p>\n

Beginner:<\/strong> <\/em><\/strong>Four to five reps<\/p>\n

Intermediate:<\/strong> <\/em><\/strong>Six to eight reps<\/p>\n

Advanced:<\/strong> <\/em><\/strong>Eight to 10  slow reps <\/p>\n

Stand with your feet close together, holding a chair for support. Lift your heels and squat, allowing your knees to flare out and moving your free hand in an arc overhead. Slowly rise. <\/p>\n

TIP:<\/strong> <\/strong><\/em>Lengthen your spine as you rise and lower softly.<\/em><\/p>\n

<\/span><\/p>\n

Barefoot Benefits<\/strong><\/h3>\n
Performing this sequence barefoot can help activate the small stabilizing muscles in your feet and improve sensory feedback from the ground. The soles of the feet contain thousands of nerve endings that influence posture and balance. When we move barefoot, these receptors are stimulated and the natural pumping action of the muscles in the feet and lower legs becomes more active. This can support the upward movement of lymph fluid from the lower body.<\/h5>\n

Join the Movement<\/strong><\/p>\n

If this message speaks to you, join <\/strong>The Savvy Soul Circle<\/span><\/strong>, where you\u2019ll merge science and soul, season by season. <\/strong>For more, visit <\/strong>doctorwuwellness.com\/monthly-membership<\/span><\/strong> <\/span><\/strong><\/p>\n

Photos by Paul Buceta<\/span><\/strong><\/span><\/a><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Ease your body, mind, and lymphatic system with this gentle, equipment-free workout that will get you into the perfect headspace for a good night\u2019s sleep.<\/p>\n","protected":false},"author":11354,"featured_media":138547,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":"","tve_updated_post":"

\"\"<\/span><\/div>

If you find yourself<\/strong> <\/strong>wide awake at night, this sequence of exercises, designed to stimulate lymphatic circulation and calm the nervous system, is for you. The lymphatic system helps remove cellular waste and excess fluid from tissues, but unlike the cardiovascular system, the lymphatic system doesn\u2019t have its own pump. Instead, lymph moves through the body via muscle contractions, breathing, and physical movement. This series will usher lymph fluid through key drainage regions of the body, including the neck, armpits, abdomen, and groin, shifting you into a more relaxed physiological state and making it easier to fall asleep.<\/p>

For the greatest sleep benefit, this routine is best performed in the late afternoon or early evening, ideally two to three hours before bedtime.<\/p><\/div>

Your <\/strong>Sleep Better <\/strong><\/span>Cir<\/span><\/strong>cuit<\/strong><\/span><\/h3>
Equipment <\/span><\/strong><\/h5>
Chair (optional)<\/span><\/h5>
Structure and Focus <\/strong><\/span><\/h5>
Improved circulation, detox support, and easing of the nervous system.<\/span><\/h5>
How to Do It <\/strong><\/span><\/h5>
Beginners should move through this series once, while intermediate exercisers can do one or two rounds. Those who are more advanced can repeat the flow up to three times, focusing on a slower pace. Rest only as needed.<\/span><\/h5><\/div>
1. lymphatic hops<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

A buoyant movement to help circulate lymph.<\/em><\/p>

Beginner: <\/strong>
30 to 45 seconds <\/p>

Intermediate:<\/strong> <\/em><\/strong>
60 seconds <\/p>

Advanced:<\/strong> <\/em><\/strong>
75 to 90 seconds, with slow, controlled rebounds<\/p>

Stand tall with your feet under your hips. Squat down, then swing your arms overhead as you jump as high as you can. Beginners can simply lift their heels, removing the impact.<\/p>

TIP: <\/strong>Keep your arms relaxed and loose.<\/p><\/div><\/div><\/div><\/div><\/div>

2. standing body wave<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Loosens the entire body while calming the nervous system.<\/em><\/p>

Beginner: <\/strong>
Four to five waves<\/p>

Intermediate:<\/strong> <\/em><\/strong>
Six to eight waves <\/p>

Advanced:<\/strong> <\/strong>
Eight to 10 waves, with an extended exhale<\/p>

Bend your knees and lean forward from the hips. As you extend your legs to stand, reach your arms toward the sky, rolling up through your spine. End on your tiptoes, or add a small hop.<\/p><\/div><\/div><\/div><\/div><\/div>

3. arm swings<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Calms the upper body and helps increase blood flow.<\/em><\/p>

Beginner:<\/strong> <\/em><\/strong>
20 to 30 seconds <\/p>

Intermediate: <\/strong>
30 to 45 seconds<\/p>

Advanced:<\/strong> <\/em><\/strong>
60 seconds, utilizing larger movements<\/p>

From a standing position, rotate your arms from the shoulders like a windmill, moving one forward while the other goes back. Breathe steadily throughout.<\/p>

TIP: <\/strong><\/em>Your arms should feel heavy, but ensure you keep your shoulders relaxed.<\/em><\/p><\/div><\/div><\/div><\/div><\/div>

4. gentle trunk twist<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Helps with digestion and de-stresses the lower body and core. <\/em><\/p>

Beginner:<\/strong> <\/em><\/strong><\/p>

10 to 12 twists <\/p>

Intermediate:<\/strong> <\/em><\/strong>
15 to 20 twists <\/p>

Advanced:<\/strong> <\/em><\/strong>
25 to 30 twists, with a slower tempo<\/p>

Sink into a squat and bring your hands together in front of your chest as shown. Rotate through your waist, lifting one elbow toward the sky, then repeat on the opposite side. <\/p>

TIP:<\/strong> <\/strong><\/em>Twist from the ribs, not the hips.<\/em><\/p><\/div><\/div><\/div><\/div><\/div>

5. march and slap<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>
\t

Sparks blood flow and encourages lymph movement.<\/em><\/p>

Beginner:<\/strong> <\/em><\/strong>
30 seconds <\/p>

Intermediate:<\/strong> <\/em><\/strong>
45 to 60 seconds<\/p>

Advanced:<\/strong> <\/em><\/strong>
75 seconds<\/p>

Alternate lifting your knees in front of you at a peppy pace while gently slapping your arms, thighs, ribs, and shins.<\/p>

TIP:<\/strong> <\/strong>This motion should be stimulating, not aggressive<\/em>.<\/p><\/div><\/div><\/div><\/div><\/div>

6. ballerina reach and sweep<\/strong><\/h5><\/div>
\n\t
\n<\/div>
\"\"<\/span><\/div><\/div><\/div>

Winds you down for a night of deep rest.<\/em><\/p>

Beginner:<\/strong> <\/em><\/strong>
Four to five reps<\/p>

Intermediate:<\/strong> <\/em><\/strong>
Six to eight reps<\/p>

Advanced:<\/strong> <\/em><\/strong>
Eight to 10  slow reps <\/p>

Stand with your feet close together, holding a chair for support. Lift your heels and squat, allowing your knees to flare out and moving your free hand in an arc overhead. Slowly rise. <\/p>

TIP:<\/strong> <\/strong><\/em>Lengthen your spine as you rise and lower softly.<\/em><\/p>

<\/span><\/p><\/div><\/div><\/div><\/div><\/div>

Barefoot Benefits<\/strong><\/h3>
Performing this sequence barefoot can help activate the small stabilizing muscles in your feet and improve sensory feedback from the ground. The soles of the feet contain thousands of nerve endings that influence posture and balance. When we move barefoot, these receptors are stimulated and the natural pumping action of the muscles in the feet and lower legs becomes more active. This can support the upward movement of lymph fluid from the lower body.<\/h5><\/div>
\n\t
\n<\/div>

Join the Movement<\/strong><\/p>

If this message speaks to you, join <\/strong>The Savvy Soul Circle<\/span><\/strong>, where you\u2019ll merge science and soul, season by season. <\/strong>For more, visit <\/strong>doctorwuwellness.com\/monthly-membership<\/span><\/strong> <\/span><\/strong><\/p><\/div>

\n\t
\n<\/div>
\t

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