In this article, I am going to introduce some stretches you can do before bedtime. Stretching before bed activates your joints and muscles, which can relieve some of the pain caused by poor posture.
In most cases, lack of sleep reduces the quality of life. Your body can only regenerate if you get enough rest at the time you need to sleep, and the 7 stretches before bed that I will introduce in this article can help you lead a healthier and more active life.
Stretching before bedtime is effective enough to relieve stress as soon as you start it, as you can wake up refreshed the next day by releasing the tension accumulated in your legs, back, and neck all day long.
Unlike exercise before bed, stretching relaxes your joints and muscles so you don’t wake up in the middle of the pain caused by bad posture. Focus on loosening up your whole body with a light stretch.
1) Lean Forward
Spine, hips and stretch the hamstrings in the operation can immediately see the effect of their muscles are relaxed sleep. The stretching method is as follows.
- Sit and stretch your legs
- Extend your arms and bend until your fingertips reach your toes if possible.
- Pull your chin toward your chest and don’t put too much pressure on your head or neck.
- If you are a beginner, do not be too greedy and hold the posture for as long as 5 minutes.
Sleeping with Bad posture can cause problems with your spine, neck, and head.
2) Standing Legs Against the Wall
Specialists claim that stretching your legs against a wall is a great way to promote fluid and blood circulation before bedtime.
The correct way to stretch is:
- Lie on your back and raise your legs as high as possible against the wall.
- Buttocks can be completely attached to the wall or slightly spaced apart.
- Keep your arms and back comfortable.
- Bend your toes toward your body.
- For maximum effect, hold this position for 10 minutes.
3) Baby Pose
Among the yoga movements that help sleep, the baby pose is the most effective.
Baby posture relaxes the body while breathing, reduces stress levels, and even beginners can achieve a good night’s sleep.
- Sit on your knees and lean forward completely.
- Place your forehead on the floor and extend your arms as far forward as possible.
- You can only stretch your muscles more by focusing on your breathing.
- Hold this position for 5 minutes or as long as possible.
4) Lie on your back with your knees apart
It’s a good pose for beginners because it doesn’t require any flexibility. It is effective on days of walking for a long time as it can completely relax the body and relax the leg muscles before going to sleep. The stretching method is as follows.
- Lie on your back with your back straight on the floor.
- Bend your knees slightly and place the soles of your feet together.
- Hold the position for 30 seconds, breathe deeply and relax your body as much as possible.
5) Stretch to make a Figure 4
Professional trainer Christie Gasseau says the figure-of-four stretch can relieve tension in the muscles of the limbs and add elasticity.
The following is a simple step-by-step how to make a figure 4 stretching method, and it is suitable to do before bedtime every day.
- Lie flat on a bed or chair.
- Place one foot on the knee of the opposite leg to form a figure 4.
- Pulling the bent knee toward the body stretches the piriformis muscle of the buttocks.
6) Stretch your back muscles
The back muscles, which are the strongest in the upper body, are often in a tense state, so it is good to stretch them before going to sleep.
Back muscle stretches include:
- Sit on the edge of a bed or chair and extend your arms as far forward as possible.
- Place your knees on the floor with your back straight and at the same height as your arms.
- Hold the position for 20-30 seconds while controlling your breathing.
Having the right posture can help you get a good night’s sleep.
7) Stretch Before Bedtime: Frog Pose
The name may sound odd, but the frog pose helps relax the groin and buttocks muscles. Frog pose can be done in several ways, but the following method is ideal.
- Place your knees on the floor and spread them apart until you feel pressure in your groin and buttocks.
- Place your elbows on the floor and squeeze your hands together.
- Concentrate on breathing with your toes pointing outward.
- Hold the position for 1 minute.
The muscle pain caused by fatigue persists throughout the day, giving you discomfort.
Stretching before bedtime improves the quality of life
Sleep apnea experts say stretching before bed can help relieve symptoms and relieve back pain and muscle tension.
Stretching before bed doesn’t have to be exhausting. It should be done only to the extent of muscle relaxation to help sleep, and if muscle pain occurs the next day, the intensity should be lowered.
Concentrate on your breathing calmly and stretch only enough to feel no pain. Keep moving your body gently until you can get the position you want, and you can see the effect of improving the quality of your sleep.