6 Stretching movements before going to sleep to make it more restful

Do you often have trouble sleeping, even if you don't sleep well? If so, now might be a good time for you to try doing yoga or tai chi. According to a recent review from the Sleep Medicine Reviews this movement can help you sleep faster and more soundly. However, if you want a shorter way, you can stretch before going to bed. What is the goal and how to do it?

The benefits of stretching before bed

Like sports, stretching before bed will help focus your mind on body movements and breathing. Indirectly, stress and other unpleasant things that happened that day can be forgotten.

Stretching before bed can also help relieve tense muscles, as well as prevent sleep cramps that often make you wake up at night.

Variety of stretching movements before bed

1. Seated forward

Source: Prevention

This stretching motion will help relax the muscles in your legs, thighs, back and shoulders.

How:

1. Sit forward with your legs straight forward and your hands lifted upward.
2. Point your body forward with your hands still the same (see picture), as if kissing your knees.
3. If your back hurts, bend your knees slightly or provide support under your knees to apply pressure.
4. Hold this position for about 5 minutes.

2. Bear hug

This stretching motion before bed can relax the muscles of the back. Especially for those of you who complain of pain in the shoulders and back because you often carry heavy loads or in the wrong sitting position.

How:

1. Stand straight with your hands wide open, then inhale deeply.
2. Exhale slowly, while crossing your hands to the back (see picture).
3. Hold this position for 30 seconds.
4. Continue spreading your arms apart again, taking a deep breath.
5. Repeat the movement of crossing your arms and exhaling slowly.
6. Do this alternately up to about 7 times.

3. Neck Stretches

Want to relieve tense head, neck and shoulder muscles? This stretch before going to bed is just the right thing to do.

How:

1. Sit or stand with an upright body position, then raise your hands around your head to hold your left ear.
2. Still in the same position, tilt your head so that it almost touches your right shoulder.
3. Hold this position for about 8 seconds, then repeat on the opposite side.
4. If so, change to another movement by resting your chin on your chest and holding it for 8 seconds.
5. Return to the original position (head and body upright), then repeat the previous movement about 5 times.

4. Child's pose

Apart from helping to relax the body, regulate breathing, and reduce stress, these body movements can also help relieve pain and stiffness in the muscles of the back, shoulders, and neck.

How:

1. Sit with your knees touching the floor, and your buttocks resting on your heels,
2. Relax your knees and feet on the floor, then let your body seem prone to the front with your face facing the floor (see picture).
3. Extend your arms forward to relax the muscles of your shoulders and hands. To make it more comfortable, you can use a pillow that is placed under your thighs and face to provide more energy.
4. Take a deep breath, then let it out slowly.
5. Hold this position for about 3-5 minutes.
6. This kind of movement can be done in between other bedtime stretches to provide a little rest for the body.

5. Legs up the wall

The purpose of this movement is so that the back, shoulders, and neck that often feel stiff and sore can be more comfortable while sleeping.

How:

1. Lie down with your feet lifted and against the wall.
2. Place your hips and feet against the wall, then choose how far away from the wall you feel comfortable.
3. To make it more comfortable, you can place a pillow under your hips.
4. Put your hands in a comfortable position, they can be at your sides (see picture).
5. Hold this position for 5-8 minutes.

6. Reclining bound angle pose

After a tiring day, doing these stretches can help reduce tension in your hips and around your groin muscles. Especially if you often spend time sitting all day.

How:

1. Sit on the floor with your feet together. Automatically the legs will be bent and wide open.
2. Slowly, bring your body back until your back is against the floor (see picture). If necessary, use a pillow under the knee to make it more comfortable.
3. Place your hands in a comfortable position, which can be at your side.
4. Take a deep breath, and feel the relaxation from the waist and thighs.
5. Hold this movement for 5-8 minutes.

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