7 Stretching Exercises to Do for Better Sleep

7 Stretching Exercises to Do for Better Sleep

Due to complete change in the routines and between the fear and stress, many of us haven’t been getting good sleep these. While we cannot fix everything that’s going around or the factors that are keeping you awake at night, we can trigger your mind and body to need the sleep that you require to function sanely.

How can that happen?

It’s Simple, Exercise for sleep!

That’s right! Amongst all the other remedies to improve the sleeping pattern, exercise is the most effective, which is often overlooked. Stretching before sleep improver the sleep quality, time and can help you fall asleep faster. It relaxes your breath, releases muscle tension and mind and by focusing on attention on them, which promotes better sleep.

Stretching is ideal for unwinding or de-stressing after a long day. With stretching exercises, your muscles get stretched for 30-60 seconds, which is helpful because it focuses on your breathing which enhances your relaxation.

By stretching just for 5-10 minutes before going to bed will help relax your whole body and mind and it’s better to wind down before heading to bed. This will make it easier for you to drift off to sleeping in no time.

Here are some stretching exercises you should add to your night routine :

1. Child’s Pose

It’s a resting pose which tunes into your breath, relaxes your body and reduces stress. It also helps in relieving pain and tension on your shoulders, neck and back.

child pose stretch exercise | stretching exercise for better sleep

How to do it

  • Kneel down and sit back on your heels, with your knees hip-width apart. Lay your torso over the thighs and take a deep breath while exhaling.
  • Hinge forward, lengthen your neck and rest your forehead on the floor, while extending your arms out in front of you.
  • Breathe deeply while holding the pose for 30-60 seconds.

2. Legs-up-the-wall Pose

This pose reduces tension of back, shoulder and neck.

legs up the wall pose | exercise to sleep

How to do it

  • Lie on you back and swing your legs up against the wall.
  • Choose the distance between your hips and the wall as per your comfort.
  • Rest your arms.
  • Hold the pose for 10 minutes.

3. Bear Hug Stretch

It is as simple as giving yourself a hug. This stretching exercise removes stress or discomfort in shoulders.

bear hug stretch exercise

How to do it

  • Stand straight and inhale with your arms out wide.
  • Exhale while crossing your arms, with right arm placed over the left and left over the right one, to give yourself a hug.
  • Hold the pose for 30 seconds while talking deep breaths.
  • Release by opening your arms back open while inhaling.
  • Exhale and repeat the pose.

4. Neck Stretch

Neck stretches help relieve the tension in your head, shoulders and neck. You need to try and focus on maintaining the posture.

Photo by Christi from Pixabay

How to do it

  • Sit comfortably and gently bring your right ear towards the shoulder, holding the pose for 4-5 breaths.
  • Repeat the same pose on the opposite side.
  • Look over to your left shoulder while keeping rest of the body still.
  • Hold the position for 4-5 breaths and then repeat it on the opposite side.
  • Drop your chin down to the chest and hold the pose for 4-5 breaths.
  • Return to the neutral position and relax.

5. Standing Forward Bend Pose

It stretch and release the stress from your spine, shoulders, hips, calves, hamstrings and lower back. It gives strength to your knees, lower back and thighs.

woman standing forward bend stretch exercise pose | exercise to better sleep
Photo by FocusFitness

How to do it

  • Stand on your feet with both the feet together.
  • Now, bend your upper body forward without bending your knees.
  • Try to place both your hands on the ground in front of your feet or hold the feet as in the picture above.
  • Keep your face close to your knees.
  • Inhale and try to hold the position for 3-5 mins.
  • Release the position slowly and stand up straight.

Right time to exercise for better sleep

how and when to exercise for better sleep

6. Seated Forward Bend Pose

This stretch helps loosen the stress in your spine, shoulders and hamstrings, while also stretching your lower back.

seated forward bend exercise pose | sleep better
Photo by FocusFitness

How to do it

  • Sit down with legs extended in front.
  • Reach out your arms to touch your toes, hinging the hips to fold forward.
  • Tuck your chin into your chest, relaxing your head
  • Hold the position for 5 mins.

7. Sphinx Pose

This stretches and helps relieve stress in upper back, chest, arms, and shoulders.

sphinx stretching exercise pose | sphinx pose
Photo by FocusFitness

How to do it

  • Lie on your stomach with legs straight out behind you.
  • Place your elbows under the shoulders, placing the forearms on the floor while you lift your chest up off the floor.
  • Try to lengthen your spine, pressing your hips and thighs onto the floor.
  • Keep your shoulders relaxed.
  • Stretch your lower back but sitting up but do not overstretch.
  • Hold the pose for 30-60 seconds.

There are various other stretching poses which you can do before going to bed. As long as you make it your night routine to stretch, it will make a change and improve your sleeping problems.



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