Stretching exercises should be done before going to bed

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After a stressful and tiring working day, relaxing the whole body with stretching exercises before sleeping not only helps the body relax, relieves stress, but also makes you sleep better. So how should stretching exercises be done?

1. What are the benefits of stretching exercises before going to bed?

Some of the benefits that can be seen through research studies of doing stretching exercises before going to bed include:
Reduce body aches: A tiring working day causes your muscles to contract At this time, stretching exercises is very necessary to help the muscle bundles become stiff and relieve pain. Not only that, it also makes your muscles stronger, limiting pain later. Improves Sleep: When research on stretching exercises, it has been found that the exercises can improve the symptoms of insomnia. In the study, participants performed stretching for about 60 minutes three times per week for four months. The results showed that the quality of sleep improved in the evening. The researchers found that gentle stretching before bed resulted in better sleep than when the participants performed more strenuous exercise before bed. Maintain a healthy weight: Even gentle exercise burns calories, so you may find your weight is maintained or reduced if you are incorporating a diet. Reduce stress and improve mood: Exercise makes your mood more comfortable, related to hormone factors. Not only that, exercise also makes the body feel healthier and more comfortable. Improve blood circulation: Exercise helps blood circulate in the vessel walls better, allowing the brain to receive more oxygen-rich blood. This helps to enhance memory, improve the function of other organs.

2. Stretching exercises before going to bed

The following stretches can be beneficial when done before bed and stretch only to a comfortable level. Avoid movements that cause pain.
2.1 Bear Hug Pose: Stand with feet hip-width apart and arms extended. Cross one arm over the other at the elbow, reach over the opposite shoulder, and grab the back of the shoulder. Gently pull your shoulders forward and hold the stretch for 20 seconds while breathing evenly. Repeat this stretch with the other hand. 2.2 Neck Rotation Initial position: Sit with your back straight and gently bring your chin down towards your chest. Turn your head to the right, so that your ear is over your right shoulder, and hold for 5 seconds, then gently turn your head toward your chest. Turn your head to the left, so that the ear is over the left shoulder. Hold for 5 seconds, then slowly turn your head back in a clockwise circle three times. Reverse the direction and repeat steps 1 to 6 three times. Remember to only turn your head, not your shoulders. 2.3 Twisting the spine Lie on your side on the floor or carpet. Bend both knees a bit deeper than hips 90 degrees, keeping knees bent at 90 degrees and feet overlapping. Align hips and shoulders. Keep your head and spine in a straight line. Extend lower arm in front of body at chest level, placing hands on floor or mat while reaching upper arm down to grasp rib cage. Squeeze your abs gently to relieve pressure on your spine, pulling your upper shoulders back and down without moving your torso. Gently exhale and slowly rotate your torso by pulling the rib cage around with your upper arms. Avoid turning the hips, as this causes the upper thighs to slide backward when twisting. Breathe evenly and keep rotating your torso until comfortable. Deeper flexion in the hips and active abs will prevent arching in the lower back. Hold this pose for 15–30 seconds, then release and relax for 30 seconds. Repeat the above steps two to four times on each side. 2.4 Baby pose

Posture: Kneel and butt close to heels. Gently bend forward so that your forehead touches the floor and hold for 10-15 seconds, breathing evenly. Then gently return to the starting position. Repeat this movement 3 to 5 times. 2.5 Sitting forward bent
Sit with your back straight on the floor or mat, legs extended in front of your body and toes pointed toward the ceiling and knees straight. Keep your head in line with your spine and your hands on your thighs. Tighten your abdominal muscles to relieve pressure on your spine. Gently exhale and slowly bend your torso forward by your hips with your back flat, sliding your hands down your legs toward your ankles or toes. Try to keep your back straight. Bend forward as far as possible, but should gradually increase should not be practiced to avoid pain. Hold for 15–30 seconds, then relax for 30 seconds and repeat 2 to 4 times 2.6. Put your feet on the wall

Lie on the floor or bed with your back flat and raise both legs until they are straight, feet parallel to the ceiling, as if they were leaning against a wall. Clasp your hands behind your thighs, below your knees, and gently pull your legs toward your chest. Use a towel if it is difficult to reach or grab a thigh. Hold for 30 to 60 seconds, then release and relax for 30 seconds. Repeat these steps two to four times. 2.7. Butterfly Pose Sit with your back straight with your spine and head straight, feet together with the soles of your feet facing each other. Place your hand on your toes. Engage your abs and gently bend forward and straighten your back, lowering your elbows to rest on your inner thighs, then gently push your thighs down toward the floor. Continue pressing down on the thighs as much as possible. Hold for 15–30 seconds, then release and relax for 30 seconds. Repeat these steps two to four times. 2.8 Intercostal stretch
Sit cross-legged on the floor or carpet, with your back straight, hands resting on your knees. Extend right leg to the side and straighten right leg. The left leg is bent, the sole of the foot almost touching the inner thigh of the right leg. Lean over to the extended leg and wrap your arms over your head, remembering to keep your back straight to avoid bending forward. Try to hold for 30 to 60 seconds, then rest for 15 seconds. Continue to switch to the left and do the same. 2.9 Pull the knee to the chest

Position: Lie on your back, straighten your legs and slowly pull each knee up close to your chest until you feel a slight stretch in your lower back. Hold the knees with both hands to increase the stretch. Hold your right knee against your chest like this for 30–60 seconds and make sure your legs, hips, and lower back are relaxed, not overstretched. Do this movement about 3 to 5 times, resting 30 seconds apart. Above are some stretching exercises before going to bed to help you have a more flexible body and sleep better. Exercise regularly to feel the change in your body.

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