5 simple stretches before bedtime for better sleep
What's the story
Incorporating simple stretches into your bedtime routine can do wonders for the quality of your sleep. Stretching relaxes muscles, reduces tension, and prepares the body for rest. These stretches are easy to perform and don't require any special equipment. By dedicating a few minutes every night to stretching, you can enhance relaxation and promote a more restful sleep experience.
Relaxation
Forward bend stretch
The forward bend stretch is quite effective in releasing tension from the back and shoulders. Stand with feet hip-width apart, slowly bend forward at the hips and let your arms hang towards the floor. Keep knees slightly bent if you need to avoid straining the lower back. This stretch calms the nervous system and encourages you to relax before bed.
Comfort
Child's pose
Child's pose is a gentle stretch that focuses on lower back, hips, and thighs. Kneel on the floor with big toes touching and knees apart. Sit back on your heels while stretching arms forward on the ground. The position encourages deep breathing and offers a comforting sensation that helps you wind down after a long day.
Flexibility
Cat-cow stretch
The cat-cow stretch improves flexibility of the spine while releasing tension from the neck and shoulders. Starting off on hands and knees with wrists beneath shoulders and knees under hips, inhale as you arch your back (cow), exhale as you round it (cat). This rhythmic motion calms your muscles, making it simpler to switch into sleep mode.
Calmness
Seated forward fold
A seated forward fold also offers calming benefits by gently stretching hamstrings and lower back muscles. Sit with legs extended straight ahead; inhale deeply then exhale as you lean forward from hips, reaching towards toes or shins without forcing yourself too far down if uncomfortable initially. This encourages calmness throughout the body, aiding better slumber time later on.
Restfulness
Legs up the wall pose
The legs-up-the-wall pose promotes restfulness by improving circulation while reducing swelling or fatigue accumulated during daytime activities like standing or walking around frequently. Lie flat against the wall, placing legs vertically upwards, resting them comfortably against the surface, allowing gravity to assist blood flow returning to the heart efficiently. Thus, promoting a restful state conducive to a good night's repose.