Top 10 Stretches To Do Before Bed For Better Sleep

                                  Top 10 Stretches To Do Before Bed For Better Sleep

Stretching in the morning helps to relieve any tension or pain from sleeping the night before. This also helps to increase your blood flow, and prepares your body for the day ahead. This relaxes your muscles, and helps prevent you from waking up with more pain. This allows you to relax, and lightening your muscles which keep your back in better shape, and improves your overall body posture. 

Here we have compiled the top 10 stretches to do before bed for better sleep  

TOP 10 BEST STRETCHES TO DO BEFORE BED FOR BETTER SLEEP 

• Neck Stretches

Neck Stretches can help you to relieve tension, and are an excellent way to help warm up your neck before a workout. They are especially useful when you will be moving your neck or tucking in your chin a lot, such as with boxing or martial arts. You can work your neck muscles like any other muscles. It can improve your neck strength & your range of motion. The repetition of this exercise throughout the day also helps develop good posture habits. This is especially important to perform the exercise when the neck & shoulder blades first begin to hurt. 

• Bear Hug

Bear hug refers to the stretching when you stand tall & inhale as you open your arms out wide. Exhale as you cross your arms, placing your right arm over your left & your left over your right to give yourself a hug. Breathe deeply as you use your hands to draw your shoulders forward. Hold this stretch for 30 seconds. A great stretch to relax your upper back & find length between the shoulder blades, a notoriously difficult area to reach. It may also be used to re-introduce a forward arch if your upper back is very straight, compromising the neck mechanics. 

• Kneeling Lat Stretch

Kneeling Lat stretch is done for stabilizing the spine, and supports the strength of your back, arm, and shoulder. It makes up your upper back muscle anatomy, although some of them also extend to your lower back. This involves pulling motions, like pulling open a door or, in exercise, doing a pull-up. 

• Child Pose

The child’s pose allows you to stretch your back, and muscles around your hips. In this pose, kneel, and sit on your knees. Lean forward, keeping your buttocks on your heels, and rest your forehead on the floor. This stretching pose helps to release tension in your lower back muscles, chest, hamstrings, and shoulders. It relaxes the muscles on the front of the body while softly & passively stretching the muscles of the back torso. 

• Low Lunge 

Low Lunge allows you to stretch muscles of thighs, hips, abdominals, and chest. This stretch allows you to strengthen glutes, and engage your legs, legs, and arms. This stretch is a basic yoga posture to provide a deep stretch for the groin, quadriceps, and hips. From downward-facing dog pose, step one foot forward between the hands with the knee at a 90-degree angle just above the ankle. 

• Seated Forward bend

This is one of the classic poses from Hatha yoga that gives the whole back of your body a good stretch, from your calves to your hamstrings to your spine. It targets hamstrings, and spine, and also involves calves, glutes & hip flexors, and lower back muscles. This also stimulates the digestion, and can relieve menstrual cramps or symptoms of menopause. 

• Legs-Up-The-Wall Pose

This pose elevates your feet on a sofa or chair may be your usual go-to to let your feet rest. Moreover, putting your legs up at a 90 degree angle, up against a wall, is what really allows your body to recoup, and recover. In this pose, blood circulation increases in the body, it elevates the venous drainage, relieves tension or fatigue from the legs, feet, and even the hips. 

• Reclining Bound Angle Pose

This pose allows to increase mobility, and blood flow in the hip flexors, thighs, and knees that help to relieve sciatica, and varicose veins. This also provides relief for aching, and tired legs, and is known to cure flat feet. This allows you to have a calming, relaxing effect that helps to manage, and let go of stress.

• Head rolls

Head rolls is a strength-training and stretching exercise that works the trapezius, and cervical spine muscles. This is considered as a “desk exercise” to be performed unobtrusively while sitting at a desk at work to relieve some of the muscle tightness that many workers get from stress, and from sitting in one position for long periods of time. 

• Butterfly 

The butterfly stretch helps the hips, and stretches the inside of the thighs, and the glutes. After sitting cross-legged, press the sales button together. Hold onto your ankles, straighten the posture of your spine, and let your knees open. Slowly bend forward from the hips while keeping your back straight. This is the best pose for loosening the groin muscles, and hips. Sit with the soles of your feet touching, your knees facing out, and bring your chest forward until you feel a stretch in your back. 

FREQUENTLY ASKED QUESTIONS-

• Why is stretching important?

• Stretching is important to keep the muscles flexible, strong, and healthy. It maintains a range of motion in the joints, and makes it shorten or tight. Then, when you call on the muscles for activity, they are weak, and unable to extend all the way. 

• What are the benefits of stretching before bed?

• This improves posture, range of motion, prevents loss of range of motion, decreases back pain, helps to prevent injury, and decreases muscle soreness. 

• Does stretching make you flexible?

• Yes, it makes you flexible, and improves your posture, reduces stress, and body aches. 

• How many calories do you burn stretching for 15 minutes?

• 40-55 calories

• What is the most obvious benefit of stretching? 

• Increased flexibility. 

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