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STILL IN MOTION
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TUESDAY DEEP DIVE: THE STRETCH
Sunday’s issue introduced the full Progressive Muscle Relaxation Sequence. Today we provide a two-minute minimal version for nights when the full sequence feels like too much, and an extended version that adds a mobility component for people whose physical tension is the primary barrier to sleep onset.
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SEQUENCE 1: TWO-MINUTE WIND-DOWN (MINIMAL)
Best for: High-fatigue nights, travel, or any night when a structured sequence feels like a burden rather than a help.
The sequence:
Lie on your back, arms at sides
Take 5 slow nasal breaths: 4 counts in, hold 2, 6 counts out
Tense the entire body simultaneously for 5 seconds, then release completely
Repeat the breath cycle 5 more times
Done — 2 minutes total
Even this minimal version activates the parasympathetic branch of the autonomic nervous system and begins the core temperature drop that precedes deep sleep. It is better than scrolling a phone in bed by any physiological measure.
SEQUENCE 2: FULL PROGRESSIVE MUSCLE RELAXATION (10 MINUTES)
Sunday’s featured sequence. The refinements that make it more effective:
Tension during each phase should be firm but not maximal — roughly 70 percent. Maximum tension elevates sympathetic arousal rather than reducing it
The release phase is where the value lives: let each release last 5 to 10 seconds, fully experiencing the relaxation before moving to the next muscle group
End with the face and scalp: clench the jaw, scrunch the face, then release completely. Many people carry significant tension in the masseter and temporal muscles not addressed by lower-body sequences
After completing the full sequence, remain still and breathe slowly for 2 to 3 minutes before any movement
SEQUENCE 3: PROGRESSIVE RELAXATION WITH MOBILITY ADDITION (12 TO 15 MINUTES)
Best for: People who carry significant physical tension from training or high-stress days, and whose muscle tension is the primary barrier to sleep onset.
The sequence:
Begin with 5 minutes of Supine Knee-to-Chest with Hip Circles from Issue #35 — gentle, meditative, performed in bed
Transition to the Side-Lying Thoracic Rotation from Issue #34 — 3 rotations each side, slow and breath-paced
Complete the full Progressive Muscle Relaxation Sequence from Sequence 2
This extended sequence combines joint mobility work that reduces physical discomfort (which disrupts sleep) with neurological relaxation work that reduces sympathetic activation. For people with joint stiffness that causes nocturnal awakening, the mobility addition is particularly valuable because it reduces the likelihood of being awakened by discomfort in the first half of the night — the deep sleep window.
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COMING UP
Thursday covers the training timing question: whether evening exercise helps or hurts sleep, the specific activities compatible with deep sleep within two hours of bedtime, and the ones that genuinely should be avoided. Plus two additional variations of the Supine Psoas March.
Still moving forward,
— The SIM60 Team
simsixty.com · Educational content only. Not medical advice.
