5 stretching exercises to do before going to bed

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Robert Maurer
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Introduction

Sleep disorders are often underestimated, yet they represent a very common problem. Sufferers generally adopt a variety of strategies to keep them under control. Among these, one of the least widespread is represented by stretching. Still, it comes down to esercizi which can be very valuable: in fact, help to fall asleep faster and improve sleep quality.



The benefits of stretching

A 2016 review confirmed that stretching and meditative exercises, such as those typical of yoga and tai chi, lead to an improvement in the quality of sleep which, in turn, results in an improvement in the quality of life. But why does stretching have these beneficial effects on sleep? Probably for a variety of reasons. First of all, it helps to focus one's attention on the breath and the body instead of the stressors of the day. This increased body awareness helps develop a more general awareness, which has been recognized as one of the factors that promote better sleep. Second, stretching offers potential physical benefits by helping relieve muscle tension and to prevent any cramps that can disturb sleep.


Stretching can also be helpful in improving knee stiffness and should be done immediately after training. But there are other actions to take after training. 


There are various types of stretching, one of them being active stretching.

Stretching is also useful for combating overlapping nerves. 

The movements to be made every day

It is important, however, that do not overdo itWhile moderate, targeted stretching can help overcome insomnia, doing a great workout before bed can have the opposite effect. Here are five stretching exercises to add to your night routine for a more peaceful night.

1. Bear hug

This stretch works on the rhomboids and trapezius muscles of the upper back. Helps relieve any aches or pains in the shoulder blades.

execution

In an upright position. Breathe in and open your arms. Exhale and cross your arms, hugging each other. Breathe deeply as you press your hands on your shoulder blades to try to bring your shoulders forward. Maintain this position for 30 seconds. To release, inhale and open your arms back. Exhale and repeat with the left arm up.



2. Neck stretches

These stretches will help relieve tension in the head, neck, and shoulders. Try to focus on maintaining good posture when performing these operations. 

 

execution

Sit in a comfortable chair. Place your right hand on top of your head or left ear. Gently bring your right ear towards your right shoulder, holding this position for five breaths. Repeat on the opposite side.
Then turn around to look over your right shoulder, keeping the rest of your body facing forward. Hold this position for five breaths. Repeat on the opposite side.
Lower your chin to your chest, holding it there for five breaths.
Return to a neutral position and let your head gently fall back for five breaths.

3. Kneeling lat stretch

This stretch helps loosen the back and shoulder muscles, relieving pain and discomfort.

execution

Get on your knees in front of a chair, sofa or coffee table, if you want to place a blanket or pillow under your knees, for added comfort. Check that the knees are directly under the hips. Stretch your spine as you pivot your hips to lean forward, resting your forearms on the surface. Maintain for 30 seconds. Repeat one to three times.



4. Child's pose

It is a rest stretch similar to a kneeling back stretch, but more relaxed. It is perfect for tuning in to your breath, relaxing your body and reducing stress. It also helps relieve pain and tension in the back, shoulders and neck. 

 

execution

Get on your knees, sitting on your heels. Zipper on the hips to lean forward and rest the forehead on the floor. Extend your arms in front of you to support your neck or bring your arms closer to your body. A pillow or pillow can be used under the thighs or forehead for extra support. Inhale deeply while holding the position, bringing attention to any area of ​​discomfort or tension in the back. Maintain this position for up to 5 minutes. You can also enter this position between stretching exercises to give your body rest.

5. Low Lunge

This lunge stretches the hips, thighs, and groin. Opening the chest helps relieve tension and pain in this area, as well as in the back and shoulders. Try to stay relaxed when performing this pose and not try too hard. 
 

execution

Enter into a low lunge with the right foot below the right knee and the left leg stretched back, keeping the knee on the floor. Place your hands on the floor below your shoulders, on your knees, or towards the ceiling. Breathe deeply, focusing on stretching the spine and opening the chest. Feel the line of energy extending through the top of the head. Hold this position for five breaths. Repeat on the opposite side.

 

Stretching exercises for the arms are also useful.

Foot exercises and the Crab Walk are also helpful.

Exercises for tight hip flexors are also excellent. 

Stretching for abdominal adhesions is also useful. 

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