8 Stretches to Do Before Bed

Among natural sleep remedies — from drinking chamomile tea to diffusing essential oils — stretching is often overlooked. But this simple act may help you fall asleep faster and improve the quality of your sleeA 2016 review of studies found a link between meditative movements (such as tai chi and yoga) and improved sleep quality. This improved sleep quality was further linked to a better quality of liBut why does stretching have this effect on sleep? It’s likely a mix of things.
For one, getting in touch with your body by stretching helps to focus your attention on your breath and body, not the stressors of the day. This awareness of your body helps you develop mindfulness, which has been shownTrusted Source to help promote better sleeStretching also offers potential physical benefihelping to relieve muscle tension and prevent sleep-disrupting cramps. Just make sure to stick to gentle stretches — doing a big workout before bed can have the opposite effect.
Here are eight stretches to add to your nightly routine1. Bear huThis stretch works the rhomboids and trapezius muscles of your upper back. It helpsalleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or frozen shouldeTo do this stretcStand tall and inhale as you open your arms out wiExhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a Breathe deeply as you use your hanHohis
stretch for 30 secondTo release, inhale to open your arms back open wiExhale and repeat with your left arm on toPhoto via Active Body, Creati2. Neck stretcThese stretches will help to relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing thesTo do these stretchesSit in a comfortable chair. Take your right hand to the top of your head or to your left eaGently bring your right ear towards your right shoulder, holding this position
for five breathsRepeat on the opposite sidTurn to look over your right shoulder, keeping the rest of your body facing forwarHold this position for fbreathRepeat on the opposite sidPhoto via Active Body, Creative MiDrop your chin down to your chest, holding it there for five breathReturn to a neutral positand allow your head to gently fall back for five breaths.

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