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Stretches to do before going to bed

Stretches to do before going to bed

Stretches to do before bed! Stretching is often ignored among natural sleep treatments. However, this simple act can assist you in falling asleep more quickly and improving the quality of your sleep.

But what is the connection between stretching and sleep? It’s most definitely a combination of factors. For one thing, stretching connects you to the body and lets you concentrate on your breath rather than the stresses of the day. This body consciousness aids in the development of mindfulness.

Stretching has physical effects as well, such as relieving muscle pain and preventing sleep-disrupting cramps. But remember to adhere to gentle exercises before bed — vigorous exercise will have the opposite effect. The Health Fortune provides eight stretches to use in your night stretching routine.

Bear Hug

This stretch targets the upper back’s rhomboids and trapezius muscles. It relieves inflammation or pain in the shoulder blades caused by bad posture, bursitis, or frozen shoulder.

To perform this stretch, follow these steps:

  • Stand straight and inhale while stretching your arms out.
  • Exhale as you hug yourself by crossing your arms and putting your right arm over your left and your left arm over your right.
  • Breathe deeply as you pull your shoulders forward with your fingertips.
  • For 30 seconds, hold this stretch.
  • To release, take a deep breath in and open your arms wide again.
  • Exhale and do it again, this time with the left arm on

Neck Stretches

These stretches will ease discomfort in your spine, shoulders, and head. When doing these, try to keep a healthy stance in mind.

To perform this stretch, follow these steps:

  • Take a seat in a comfortable chair. Take your right hand and place it on top of your head or to your left ear.
  • Gently bring your right ear to your right shoulder and hold this spot for five breaths by
  • Do the same process, on the other hand.
  • While holding your body facing ahead, turn and look over to your right shoulder.
  • For five breaths, stay in this place.
  • Do the same process on the other hand.
  • Take five deep breaths while lowering your chin to your chest.
  • Enable the head to softly fall back for five breaths before returning to a neutral stance.

Kneeling Lat Stretch

This stretch relieves pain and stiffness by loosening the muscles in your back and shoulders.

To perform this stretch, follow these steps:

  • Have a kneeling position in front of a sofa, chair, or low table.
  • Be sure your knees are positioned directly under your hips. For added support, add on a blanket or a cushion pillow.
  • Try to lengthen your back as you hinge at the hips to forward folding, leaning your forearms on the surface and palms facing each other.
  • For 30 seconds, hold this stretch.
  • Repeat the process one to three times more.

Child’s Pose

Child’s Pose is a calming stretch that resembles a kneeling lat stretch but is more relaxed. It’s ideal for focusing on your breathing, calming your body, and lowering stress levels. It also aids in the relief of the back, neck, and shoulders.

To perform this stretch, follow these steps:

  • Sit back on your heels by getting down on your knees.
  • Try to rest your forehead on the floor by hinging at your hips to fold forward.
  • To protect your neck, extend your arms in front of you or bring your arms alongside your body. For added support, place a pillow or cushion under your thighs or on your forehead.
  • While keeping the pose, take a deep breath in and meditate so as to note any points of pain or tightness in your back.
  • Stay in the same posture for up to 5 minutes. You may also come into this position to give your body a break during other stretches.

Low Lunge

The hips, calves, and groin are stretched in this lunge. Opening your chest helps in releasing the pain and tension in these areas as well as your shoulders and back. When doing this pose, try to stay calm and avoid pushing yourself too hard.

To perform this stretch, follow these steps:

  • Bring your right foot below your right knee, and your left leg should be extended back so that your left knee touches the floor.
  • Bring your hands to the floor beneath your knees or up towards the ceiling or shoulders.
  • Deeply inhale while concentrating on lengthening your back and expanding your chest.
  • Feel a line of energy running from the top of the head outward.
  • Take five deep breaths in and out in this position.
  • Repeat the process on the other side.

Seated Forward Bend

This stretch will help the back, elbows, and hamstrings to loosen up. It stretches your lower back as well.

To perform this stretch, follow these steps:

  • Sit and let your legs stretch in front of you.
  • To lengthen your back, slightly engage your abdominals and drive your sit bones into the floor.
  • Fold forward by hinging at your hips, stretching your arms out in front of you.
  • Tuck your chin into your chest and relax your head.
  • Try to remain in this position for up to 5 minutes.

Legs-Up-The-Wall Pose

This is a restorative posture that promotes healing while reducing back, shoulder, and neck stress.

To perform this stretch, follow these steps:

  • Sit against the wall on the right side of your body.
  • Swing your legs up against the wall while lying on your back.
  • Your hips may be up against or a few inches away from the wall. Select the distance that is most convenient for you. You should also use a cushion to provide stability and elevation to your hips.
  • Rest your arms in any way that is convenient for you.
  • Stay in this position for up to 10 minutes.

Reclining Bound Angle Pose

This soothing hip opener will help ease muscle tension in the groin and hips, which is particularly beneficial if you spend the majority of the day sitting.

To perform this stretch, follow these steps:

  • Sit on the floor and put your feet’ soles together.
  • Bring your back, head, and neck to the floor by leaning back on your hands. Cushions or pillows may be used to support the knees or head.
  • Put your arms in any comfortable position.
  • When you breathe slowly, concentrate on calming your hips and thighs.
  • Stay in this posture for up to ten minutes.

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