10 Jul 5 Essential Stretches You Should Do Before Bed
Stretching is something that is always recommended before engaging in strenuous exercise and when you first wake up in the morning. However, the benefits of stretching before going to bed are often overlooked. Stretching helps to relieve stress and tension in the muscles and is a great way to relax before going to bed, which will help give you a better night’s sleep and relieve any pain that you may have. Whether it was a stressful day at the office or some intense online gaming that’s caused you to stress out a bit, here are five essential stretches that you should do before going to bed.
The Rag Doll Stretch
Begin this stretch by placing your feet hip-width and bending your knees. Grab your left elbow with your right hand and grab the right elbow with your left hand. Slowly bend over and, without moving your legs or any other part of your body (except for your upper-half) let yourself hang. Remain in this position for 10 deep breaths. If you would like, you could, also, sway while you’re in this position. Once you’ve finished, slowly make your way back up, until you’re back in your original position.
The Swan Stretch
Before you start this stretch, you might need to grab a pillow — the one that helps you get a good night sleep. Begin by sitting down on the floor. Bend one knee and place your foot underneath your body, touching the inner thigh that is opposite of the foot you have chosen. Take the leg that the foot is touching and extend it behind you. Then, bend forward and allow your body to lie down on your leg and your arms and head to rest on the pillow or floor in front of you. Remain in this position for 10 deep breaths, and then switch legs.
Up the Wall Stretch
The only tool that you will need for this stretch is a wall. Begin by lying down on your back and placing your buttocks and your legs flat against the wall. Your body remains flat against the floor. You should resemble a right angle. Place your arms at your sides with your palms facing upwards. Hold this position for 10 deep breaths.
The Happy Baby Stretch
Similar to the previous stretch, begin by lying down on your back. Then, raise your legs and bend your knees towards your chest. Grab the tops of your feet, with your hands, and move your legs towards your armpits. Your feet should be flexed pointing, in the direction of your head, and your heels should be farther towards your head then your knees. Hold this position for 10 deep breaths and rock from side to side, until the stretch is finished.
The Bridge Stretch
Begin the bridge stretch by lying down on your back, with your knees bent and the soles of your feet placed flat on the floor. Your arms should be flat against the floor as well, and you should have your palms facing upward. With your head and shoulders pressed against the ground, push on your feet and raise your body into the air. The back should be completely straight leading up to your knees and the space underneath you should resemble a triangle. Hold this position for 10 deep breaths, and then, slowly lower yourself back down.
Whenever you feel as though you can’t seem to sleep, or you feel tense after a long day, use these 5 essential stretches to help you relax, unwind, and get a good night’s sleep.