Simple stretching movements such as child’s pose, lying with the hips open, and leaning against the wall help you fall asleep faster and sleep deeper.
Stretching not only relaxes the mind and controls stress, but also reduces muscle tension and prevents cramps that disrupt sleep. Below are 6 simple stretching movements that should be done before going to bed.
Hug tight
This stretch exercises the rhomboids and trapezius muscles in the upper back, relieving shoulder discomfort or pain caused by poor posture, bursitis or frozen shoulder.
To do this exercise, stand straight and inhale, spreading your arms wide. Exhale and cross your right arm over your left arm to hug yourself. Take deep breaths as you use your hands to pull your shoulders forward. Stay in this position for 30 seconds. Exhale and repeat with your left arm over your right hand.
Stretch your neck
These stretches help reduce tension in the head, neck, and shoulders.
To do this, sit in a comfortable chair. Bring your right hand to the top of your head or left ear. Gently bring your right ear toward your right shoulder, holding this position for 5 breaths. Repeat on the opposite side.
Turn to look over your right shoulder, keeping the rest of your body facing forward. Stay in this position for 5 breaths. Repeat on the opposite side.
Lower your chin to your chest and hold for 5 breaths. Return to a neutral position and let your head gently lean back for 5 breaths.
Baby pose
This exercise relaxes the muscles in the back, neck, and shoulders, reducing pain and discomfort. In addition, child pose also especially helps practitioners relax their bodies and reduce stress.
Perform by kneeling, sitting on your heels. Bend your hips forward, stretch your spine, stretch your arms out in front, palms on the floor. Hold this position for up to 5 minutes, breathing deeply.
Baby pose. Image: Ngoc Pham
Bend forward
This exercise helps loosen the spine, shoulders and hamstrings, while also stretching the lower back.
To do this, sit down with your legs stretched out in front. Squeeze your abs slightly to lengthen your spine, pressing your pelvis into the floor.
Bend your hips to bend, extending your arms straight out in front. Hold both toes with both hands. Chin tucked into chest. Stay in this position for up to 5 minutes.
Wall stand
This is a restorative pose that helps relieve tension in the back, shoulders and neck, while promoting relaxation.
To do this, lie on your back with your feet up against the wall, forming a 90-degree angle. Place a cushion under your hips for support and elevate your hips slightly. Place your hands in any comfortable position. Stay in this position for up to 10 minutes.
Lie with your hips open
This hip opening exercise can reduce muscle tension in the hips and groin, especially effective for people who have to sit at work all day.
To do this, lie on your back on the floor and bring the soles of your feet together, feeling your hips and thighs stretch. Place your arms in any comfortable position. Stay in this position for up to 10 minutes.