Bedtime Stretches To Make The Most Of Your Fitness

Stretching before hopping into your bed can be a great natural way to get a better duration and quality of sleep. Read on to know more about some best stretches to try before bed, the benefits of stretching before bed, and few important safety considerations.

Benefits of Stretching Before Bedtime:
Many types of research have shown that practising meditation that includes gentle stretching, like Yoga and Tai Chi, is said to improve the quality of sleep.

A study into resistance stretching and exercise training found that exercises could improve symptoms of insomnia.

Another study said, this time in postmenopausal women with overweight, found that stretching can help improvise their sleep quality.

There are some more tips for getting to sleep easily. In general, stretching can help: reduce body pain, improve circulation, reduce the risk of injury, improve muscle health and performance, reduce stress and improve mood, increase mobility and flexibility, and promote weight loss.

Stretches to Try Before Bed

Neck stretches
Neck stretches help in relieving tension of your head, neck and shoulders. It is very important to maintain good posture when doing this stretch. This stretch can be done while sitting on a chair or standing upright.

• Step 1 – Take your right hand to the top left side of your head.
• Step 2 – Slowly bring your right ear near to your right shoulder, hold this position for 5 seconds and repeat on the opposite side.
• Step 3 – Turn your head to look over your right shoulder, while keeping the rest of your body facing forward. Hold this position for 5 seconds and repeat on the opposite side.
• Step 4 – Place both of your hands to the back of your head and push your chin down to your chest. Hold it for 5 seconds. Return to a neutral position and repeat 2-3 times.

Kneeling lat stretch
Kneeling at stretch focuses on relieving stress and discomfort of your back and shoulder muscles.

• Step 1 – Sit in a kneeling position in front of a chair or a couch.
• Step 2 – Make sure your knees are under your hips. If you feel discomfort, rest your knees on a blanket or a cushion for some extra support.
• Step 3 – Lengthen your spine as you stretch the hips to fold forward. Rest your forearms on the surface with your palms facing together. Hold this stretch for 30 seconds and repeat 2-3 times.

Child’s pose
Child’s pose is a resting stretch usually done at the end of a yoga or a workout session. This stretch is quite similar to kneeling lat stretch but far more relaxed. Child’s pose stretch also helps in relieving pain and tension of your back, shoulders and neck.

• Step 1 – Kneel on your knees and sit back on your heels.
• Step 2- Raise your arms and push your hips to fold forward. Rest your forehead on the floor.
• Step 3 – Breathe in and out slowly while holding the pose, this will make you aware of any discomfort or tightness you might have in your back. Hold this pose for at least 5 minutes.

Seated forward bend
Seated forward bend helps in relieving tension or discomfort of your spine, shoulders and hamstrings.

• Step 1 – Sit down and extend your legs in front of you.
• Step 2 – Raise your arms and push your back slowly towards your toe. If you feel discomfort on your hamstrings, rest your knees on a blanket or a cushion for some extra support.
• Step 3 – Push your hips further and use your hands to grab your toe. Relax your head and hold this pose for at least 2 minutes.

Safety
No doubt, it is safe to stretch gently before bed for most people. However, there are some ways to minimise the risk of injury and maximise its benefits.

Warm-up: Muscle stretches are best when you warm up your body. Try making a bedtime ritual that includes heat, such as taking a warm bath or shower.

Stop if any pain occurs: Discomfort and Pain are often an indication of stretching your body too intensely. If increasing discomfort occurs, immediately stop stretching to prevent injury.

Over to you
Some gentle stretching before bedtime is an excellent way to enhance your sleep duration, sleep quality, and overall health. However, ensure that you don’t stretch too vigorously or intensely before bed, as this can hinder with sleep.