Stretching is often overlooked among the natural sleep remedies. But doing stretching before bed but this is the most simple act which may help you fall asleep faster. When we had a hectic day as meetings, deadlines, countless cups of coffee, all this makes us mentally exhausted, and we find ourselves restless, and this wake up in the wee hours of the morning. Practicing stretching before bed can give you a better sleep reason being this will help in opening up our body, soothe your neuromuscular system, reduce stiffness and help you in relaxing before sleep.
Moreover, stretching encourage blood circulation that means boost oxygen into the bloodstream and in turn, discourage apnea which can lead to the restless night. Here, are some stretching exercises you can do before sleep for the better sleep.
Relaxation Stretches Before Bed for Better Sleep
Practicing Bear hug stretching exercise works the rhomboids and trapezius muscles of your upper back. It helps in alleviating shoulder blade discomfort or pain that’s caused by poor posture, bursitis or frozen shoulder. How to do beer hug stretch? To do this stretching exercise, stand tall and inhale and open your arms wide and now exhale while crossing your arms. Place your right arm over your left and left arm over your right to give hug to yourself. Hold this position for 30 seconds and inhale while opening your arms back. Exhale and repeat this stretch with your left arm.
By sitting all day in the front of the laptop, poor posture results in tight neck muscles. Neck stretches will help you in relieving tension in your head, neck, and shoulders. But make sure that you maintain a good posture while doing the neck stretches. To do the neck stretches, sit in a comfortable chair and take your right hand on the top of your head and then to your left ear. Now, gently bring your right ear towards your right shoulder and hold this position for 10 seconds and repeat it with the opposite side.
Chin to chest neck stretches
After doing this drop your chin toward your chest and stop when a stretch you felt in the back of your neck. You can hold this position for 20 seconds and back to starting position.
Kneeling lat stretch
Kneeling lat stretching exercise help in loosing up the muscles in your back and shoulders, relieve pain and discomfort. This is a great way to stretch out your lats, obliques and shoulder muscles. For doing this stretch, first kneel down on the floor, hold your hands together and reach out in the front of you as shown in the picture. Lower your shoulder blades towards the ground until you stretch in the lats or back muscles. Hold this stretch for at least 30 seconds.
Low Lunge or Anjaneyasana
Low Lunge is the best stretching exercise for runners, cyclists as well as who sit at desk all day. The low lunge is one of the best stretching exercises to stretch out tight quadriceps, hamstrings, groin, and hips, and encourages a full range of motion in the lower body. First, start with come into a low lunge with your right foot below your right knee, and your left leg extended back and keep your knee on the floor. Then, bring your hands to the floor beneath your shoulders, on the knees. Take a deep breath and focus on lengthening your spine and open your chest. Exhale and repeat the same with another leg.
Seated Forward Bend
This stretch is very useful to loosen up your spine, shoulders, and hamstrings and also stretches your lower back. How to do this stretch? Sit on the mat with your legs extended in the front of you. Press your sit bones and engage your abdominal slightly to lengthen your spine. Now hinge at hips to fold forward and reach out your arms in front of you and at last relax your head and tuck your chin into your chest. Try to hold this position for at least 5 minutes.
Legs up the wall
Legs up the wall posture are one of the most nourishing, grounding and calming poses. This stretching exercise will help you in reducing edema in the legs and feet and also relieves tired leg muscles. What you need to do this, first sit with the right side of your body against a wall. Lie on your back as you swing your legs up against the wall. Now, bring your hips up against the wall or a few inches away, or you can choose the distance that feels most comfortable. Rest your arms in any comfortable position. Hold this pose for up to 10 minutes.
Reclining bound angle pose
The best stretching exercise who spend most of their day sitting. This is the relaxing hip opener which can help you to relieve muscle tension in your hips and groin, making it especially useful if you spend most of your day sitting. How to do this stretch? Sit straight on the mat and bring the soles of your feet together. And lean back on your hands to bring your back, neck, and head to the floor. Concentrate on relaxing your hips and thighs while you inhale deeply. Try to hold this pose for up to 10 minutes.