Seven Stretches to Do Before Bedtime

Today's article contains some stretches to do before bedtime. They'll help you keep your joints and muscles active, which means fewer aches and pains that arise from poor posture.
Seven Stretches to Do Before Bedtime

Last update: 03 October, 2021

Today’s article contains seven stretches you can do before bedtime. Many people have trouble sleeping and it deteriorates their quality of life in the short term. This is because the point of sleeping at night is to attain optimal rest that’ll encourage the body to regenerate. In general, it should lead to a more fulfilling life.

These stretches are usually for people who accumulate daily tension and who experience back, leg, or neck pain upon awakening. The best thing about these stretches is they help reduce your stress levels from the very first day you put them into practice.

Stretching before bedtime

It may seem counterproductive to exercise before bedtime but stretching is ideal for joints and muscles, which, in turn, keeps you from waking up in pain due to certain bad postures you may adopt throughout the night.

It isn’t an exercise routine per se, but mainly about gently adjusting your body using stretches.

1. Forward bend

The spine, lower back, and hamstrings are all involved in the forward bend. You’ll see how much more relaxed you’ll be after doing this stretch and it will improve your sleep quality. Here’s how to do it:

  • Sit down and extend your legs
  • Extend your arms until you reach and touch the tips of your toes (if possible)
  • Tuck your chin into your chest and try not to put tension in the head or neck area
  • Hold it for as long as you can up to five minutes (take it easy at the beginning)
A woman sleeping.
Bad sleeping positions have repercussions on the spine, neck, and head.

2. Stretches to do before bedtime: legs against the wall

According to a group of specialists from Vicario Clinics, placing your legs against the wall is one of the best stretches you can do before bedtime, as it promotes the decongestion of fluids and adequate circulation.

Here’s how to do it correctly:

  • Position your legs high against the wall
  • Your hips may be directly against or a few inches away from it – do what’s comfortable for you
  • Place your arms and back in a comfortable position
  • Finally, flex your feet towards you
  • Hold this pose for 10 minutes in order to maximize its benefits

3. Child’s pose

Yoga is helpful before going to bed at night – the child’s pose in particular.

This is because it helps you synchronize your breathing, relax your body, and reduce stress levels. It’s perfect for beginners who want to improve nightly rest:

  • Get on your knees and place yourself face down, as if you were going to sit on your heels
  • Rest your forehead on the floor and extend your arms as far forward as you can
  • It’s essential to focus on your breathing, it should be deep in this stretch
  • Maintain this posture for 5 minutes or for as long as you can

4. Reclining angle limit

This position is also known as supine decubitus and is great for beginners because it doesn’t require much elasticity. The benefits of adopting it before bedtime will help relax your leg muscles. This is particularly helpful after a day of long walking. Here’s how to do it:

  • Lie on your back on the floor, trying to keep your back straight against the floor
  • Bring the soles of your feet together, bending your knees a little
  • The trick to this posture is to spread your knees apart so that the weight of your thighs promotes stretching of the groin and, thus, relaxes the entire area
  • Hold the pose for 30 seconds while you breathe deeply and focus on relaxing as much as you can

5. Stretches to do before bedtime: figure four stretch

Kirsty Godso, a master trainer, recommends this pose to relax the muscles of the legs and arms while toning them at the same time.

Below is the step-by-step guide on how to do it. It’s actually quite simple so you must include it in your stretching routine before bedtime.

  • Lie down on your back on a bed or a couch, with your arms bent
  • One of your feet should rest on the other leg (hence the name “figure four”)
  • The ultimate idea is to lower and stretch the hip rotators, especially the piriformis muscle

6. Dorsal muscle stretch

The dorsals are the largest strongest muscle group of your entire trunk. Stretch them before going to sleep to relax them. These are often depleted in people who use their upper body for work.

Do it as follows:

  • Extend your arms as far as possible on the couch or on the edge of a bed
  • Kneel on the floor and try to keep your back straight, at the same level as your arms
  • Hold the pose for 20 to 30 seconds and focus on controlled breathing
  • It’s important to work on your technique, the point is to relax and get a good rest (it won’t work if you don’t do it properly)

7. Frog pose

Indeed, this is a strange name for a pose but “the frog” is great for relaxing the groins and hips. There are several ways to do it. However, the one we’re going to recommend is the ideal one, according to us.

  • Place your knees on the floor, set them apart until you feel you’re engaging your groins and hips
  • Lean on your elbows and clasp your hands together for more pressure
  • Your feet should be facing outward – always focus on good breathing
  • Hold the pose for one minute
A woman stretching after waking up.
Muscle aches derived from a bad rest usually linger throughout the day and are uncomfortable.

Stretches to do before bedtime to improve quality of life

According to the group of specialists of TerapiaCPAP, doing stretches before bedtime will help you rest better. In turn, they can relieve back pain and release muscle tension.

Note that these stretches aren’t exactly a routine to be tired and fall asleep sooner, only relaxation therapy to help you attain restorative rest. In addition, you’ll wake up with no muscle pain.

Do them calmly and focus on deep breathing. You should never feel pain when doing these stretches. Thus, move your body smoothly until you attain the desired posture. You’ll see how soon they mitigate the factors that affect your sleep quality.

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