EIGHT STRETCHES SHOULD BE DONE BEFORE GOING TO BED FOR A GOOD NOGHT'S SLEEP

 Eight Stretches Should Be Done Before Going To Bed For A Good Night's Sleep

 

We're all looking for ways to improve our sleep quality and fall asleep faster, whether it's investing in one of the best mattresses or trying out weird TikTok sleep hacks. But the answer may be simpler than that. Some studies show that stretching before bed is an effective way to sleep better.

According to Healthline, getting in touch with your body by stretching eases muscle tension and relieves stress during the day. Paying attention to your breathing and your body as you stretch helps you sleep better because you are more focused and in tune with your body.

To help you fall asleep more easily, try these 8 stretches before bed for a good night's sleep. It's up to you if you want to cherry-pick this length or do the full routine. If you decide to go this route, you should start with stretchers that focus on the upper half and sit with a chair centered on the lower half.

It is also important to note that if you experience any pain or discomfort with these stretches, stop doing them and seek medical advice if you have a serious problem. Long now!

1. Bear hug

The first step is a bear hug, which targets the shoulder and arm muscles, especially the trapezius and rhomboids in your upper back. This stretch helps reduce shoulder pain and can improve your posture.

To do this stretch, stand up and open your arms wide. As you inhale, cross your arms, place your right hand on your left, and hug yourself. Place your hands on or near your shoulder blades and you can use them to extend your arms deeper when you inhale. Hold before releasing and do this with your left hand over your right.

2. Standing side extension

next stretch This is a side stretch that targets your shoulders, obliques, and hip flexors. This can be done sitting or standing, but we recommend standing if you can feel your hips stretch.

To stretch the side, stand with your feet hip-width apart. From there, raise your hand up, grasp your right hand with your left hand, and bend your body to the left. Hold this position and you should feel a deep stretch in the side. To move to the other side, return to the center, move the wrist, and bend to the other side.

3. Standing back stretch

Like the side stretch, the back stretch advantages your back, quads, and hip flexors. The best is achieved when your developers are more engaged.

This stretch starts with your feet shoulder-width apart and your hands above your head in a similar position as the side stretch. From there, slowly bend down and reach your toes to open the front of your body and feel the stretch as you inhale. When you inhale, go to the center. Stretch twice as you do this, and focus on your breath and movement.

4. Low lunge

Then we went down to the lower room. Low squats target your glutes, thighs, and glutes, helping to relieve tension and pain. By lifting your stomach, this stretch should stretch your back and shoulders as well.

For a low lunge, start on your right side with your right leg under your right knee and your left leg with your left knee extended on the floor. In this stretch, your feet should be closer to the floor than the 90-degree angle of a normal lunge. Here you can place both hands on either side of your right leg or go to the floor. Hold this position as you take a deep breath and open your chest. When ready, move to the other side.

5. Thread the needle

Threading the needle is great for stretching your shoulders, upper back, glutes, and quads. It is also said to improve spinal circulation and should be done before bed as certain sleeping positions can cause stress due to spinal misalignment. If you're looking to improve your sleep, check out our tips for side sleeping, hacks for back sleeping, and tips for front sleeping.

Start on all fours before taking your right hand and hooking from the right side. Your right shoulder and arm should be shoulder-width apart from your neck. Reach forward with your left hand to fully extend your arms and back. If you feel an uncomfortable pulling, you may be pulling too far, so take a break. Focus on your breathing and return to the center on all fours before moving to the other side.

6. Spine

With the next stretch, the spine is in your back to twist. This stretch is great for spinal mobility and relaxation, targeting the back, glutes, thighs, and quads.

Process of this stretch, lie on your back with your arms and legs expanded. Bring your right leg up and towards your chest while your left remains on the floor. Hold your leg for a few breaths before slowly pulling it out of your left leg. As you do this, keep your shoulders on the floor and extend your right arm out to the side. Turn your head into your hands for a deep stretch. Hold before switching sides.

7. Extend the butterfly

Then, the butterfly posture directs on extending your inward thighs and lower back. When you do this stretch, focus on lengthening your back for better posture, especially if it feels tight, so you can feel the stretch in your gut.

To stretch the butterfly, sit in a cross-legged position. You can cross your legs over each other or put your legs together. Relax your hands and put your hands on your knees. Focus on keeping your neck and spine straight and breathing deeply.

8. Boy pose

Complete your stretch in Child's Pose. One of the most relaxing yoga poses, Child's Pose is a relaxation pose that targets the neck, back, and shoulders. This is a great way to relax so that you are relaxed and ready for sleep.

For Child's Pose, kneel with your heels under your feet. Place your hands on the ground before reaching out in front of you. During this stretch, you should feel any stiffness or pain in your back, and be gentle if you start to feel uncomfortable. These extensions can last from 30 seconds to 5 minutes. If you need extra support during this stretch, place a pillow on your stomach or under your thighs (see the best pillows for the best options).

For more tips, check out our beginner's guide to the best stretching exercises, and if you're a yogi, try these 3 yoga poses to help you fall asleep faster.