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Compared with measures to help sleep naturally such as drinking chamomile tea, using essential oils, ... stretching leg muscles, thigh muscles are often ignored. However, stretching muscles at night before going to sleep has the effect of helping people fall asleep faster and improve sleep quality better.1. The effect of stretching muscles before sleeping
A 2016 review of studies found a link between meditation movements like tai chi, yoga, and improved sleep quality. Improved sleep quality also improves quality of life. But why does stretching help improve sleep quality? That's because:
The act of stretching the thigh muscles helps focus attention on the breath and the body, rather than on the stressors of the day. Body awareness helps promote better sleep; Stretching has many benefits for the body, reducing muscle tension and preventing cramps that cause insomnia. SEE ALSO: Does yoga cure insomnia?
2. Stretching exercises before sleeping
Practitioners just need to do gentle stretching movements before sleeping. Too much exercise before bed can have the opposite effect. Here are 8 stretching exercises before bed:
2.1 Bear hug This is a stretch that works the rhombus and trapezoid muscles in the upper back. In addition, it helps to relieve discomfort or pain in the shoulder blades caused by bad posture, bursitis, stiff shoulders,...
How to do it:
Stand up straight, inhale while opening 2 arms wide; Exhale, cross your arms, place your right arm over your left and your left arm over your right to hug yourself; Breathe deeply while pulling your shoulders forward with your hands; Hold the pose for 30 seconds; Release, inhale and extend the arms back; Exhale, repeat the movement with the left arm on the right hand. 2.2 Neck Stretches These stretches help relieve tension in the head, neck, and shoulders. Practitioners should try to focus on maintaining correct posture when performing these movements.
How to do this:
Sit on a chair with a comfortable position, bring your right hand to the top of your head or around your head and put it on your left ear; Gently bring the right ear towards the right hand, hold this position for 5 breaths; Repeat the movement on the opposite side; Turn to look over your right shoulder, keeping the rest of your body forward; Hold this pose for 5 breaths; Repeat on the opposite side; Lower your chin to your chest, hold for 5 breaths; Return to the starting position, letting your head gently tilt back for 5 breaths. SEE ALSO: Stretching, stretching in runners
Các động tác kéo giãn cơ trước khi ngủ
2.3 Kneeling and stretching This stretch helps to relax the muscles in the back and shoulders, reducing pain and discomfort for the practitioner.
How to do this:
Kneel in front of a chair or a low table; Check to make sure your knees are in line with your hips. Practitioners can kneel on blankets or cushions to feel more comfortable; Lengthen the spine and bend forward, palms down on the chair; Hold this pose for 30 seconds; Repeat the movement 1-3 times. 2.4 Baby's Pose Baby's pose is a resting position similar to kneeling but more comfortable. This is the perfect pose to regulate your breathing, relax your body, and relieve stress. In addition, it also helps relieve pain and tension in the back, shoulder and neck area.
How to do this:
Bend your knees, sit on your heels; Bend forward so that the forehead touches the floor; Extend arms forward to support neck or bring arms along body length. The practitioner can use pillows or cushions under the thighs or forehead to feel more comfortable; Breathe deeply while holding the pose, focusing on feeling any signs of your body such as discomfort or tension in your back; Hold this position for up to 5 minutes. Practitioners can also perform this pose interspersed with other stretches to help the body rest and relax.
Tư thế em bé là tư thế nghỉ tương tự như tư thế quỳ gối nhưng thoải mái hơn
2.5 Low Lunge This is a stretch that stretches the hips, thighs, and groin. This pose also opens up the chest, relieving tension and pain in the chest, back, and shoulders. When performing this pose, the practitioner needs to try to keep the mind relaxed, not to overdo it.
How to do this:
Bring right leg forward, right thigh parallel to the floor, left leg extended back, left knee touching the floor; Place your hands on the floor (perpendicular to your shoulders), on your knees, or toward the ceiling; Breathe deeply, focusing on stretching the spine and expanding the chest; Feel the energy radiating from the top of your head; Hold this pose for 5 breaths; Repeat on the opposite side. 2.6 Sitting Forward Bend This stretch relaxes the spine, shoulders, and hamstrings. At the same time, it also helps to stretch the lower back.
How to do this:
Sit down, legs extended in front of you; Light abdominal contractions stretch the spine; Bend forward, reach your arms out in front of you; Bend your head and lower your chin close to your chest; Hold this position for up to 5 minutes. 2.7 Legs Up Wall Pose This is a restorative pose that relieves tension in the back, shoulders, and neck and relaxes the body.
How to do this:
Sit next to the wall and then lie on your back, put your legs against the wall; The hips can be against the wall or a few centimeters away from the wall. The practitioner should choose the distance that they feel most comfortable with. The practitioner can also place a mattress under the hips to support and raise the body; Place your arms in whatever position you feel comfortable with; Hold the pose for up to 10 minutes.
Tư thế gác chân lên tường phục hồi giúp giảm căng thẳng ở lưng
2.8 The supine fixed angle pose This is a relaxing hip opener that helps relieve muscle tension in the hips and groin. This posture is especially good for people with jobs that require sitting a lot such as office workers, consultants,...
How to do it:
Sit up straight, face down with the soles of your feet; Lean back slowly to lower your back, neck, and head to the floor. Practitioners can use cushions or pillows under their heads for support; Place your hand in whatever position you feel comfortable with; Focus on relaxing your hips and thighs while breathing deeply; Hold this position for up to 10 minutes. Relaxation exercises before bed will help the practitioner maintain a slim body shape, reduce aches and pains and improve sleep quality naturally.
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Reference source: healthline.com
