Sleep disorders are often underestimated, yet they are a very common problem. Those who suffer from them, in general, adopt a whole series of strategies to keep them under control. Among these, one of the least common is represented by stretching . Yet, these are exercises that can be very precious: in fact, they help you fall asleep more quickly and improve the quality of sleep .
The benefits of stretching
A 2016 review confirmed that stretching and meditative exercises, such as those found in yoga and tai chi , lead to improved sleep quality , which in turn translates to improved quality of life. But why does stretching have such beneficial effects on sleep? It’s likely for a combination of reasons. First, it helps you focus your attention on your breathing and body rather than on the stressors of the day. This increased body awareness helps you develop more general awareness, which has been recognized as one of the factors that promote better sleep. Second, stretching offers potential physical benefits, helping to relieve muscle tension and prevent cramps that can disrupt sleep.
Stretching can also be helpful in improving knee stiffness and should be done immediately after your workout. But there are other things you can do after working out .
There are various types of stretching, one of which is active stretching .
Stretching is also useful for combating pinched nerves .
For those who are on their feet all day, these stretching exercises are recommended.
Helpful for improving mobility, also the 30 day toe touching challenge .
The movements to do every day
It’s important not to overdo it , though : while moderate, targeted stretching can help you beat insomnia , a big workout before bed can have the opposite effect. Here are five stretching exercises to add to your nightly routine for a more restful night’s sleep.
1. Bear hug
This stretch works the rhomboids and trapezius muscles in the upper back. It helps relieve any discomfort or pain in the shoulder blades .
Execution
Stand upright. Inhale and open your arms. Exhale and cross your arms, hugging yourself. Breathe deeply as you press your hands into your shoulder blades, trying to bring your shoulders forward. Hold this position for 30 seconds. To release, inhale and open your arms back. Exhale and repeat with your left arm up.
2. Neck stretches
These stretches will help relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing these.
Execution
Sit in a comfortable chair. Place your right hand on top of your head or left ear . Gently bring your right ear toward your right shoulder, holding for five breaths. Repeat on the opposite side.
Then turn to look over your right shoulder, keeping the rest of your body facing forward. Hold for five breaths. Repeat on the opposite side.
Lower your chin to your chest, holding it there for five breaths.
Return to a neutral position and allow your head to gently fall back for five breaths.
3. Kneeling lat stretch
This stretch helps loosen the muscles in your back and shoulders, relieving pain and discomfort.
Execution
Kneel in front of a chair, sofa, or coffee table, placing a blanket or pillow under your knees for comfort if desired. Make sure your knees are directly under your hips. Lengthen your spine as you hinge at your hips to bend forward, resting your forearms on the surface. Hold for 30 seconds. Repeat one to three times.
4. Child’s pose
It is a resting stretch similar to a kneeling back stretch, but more relaxed. It is great for tuning into your breathing, relaxing your body, and reducing stress. It also helps relieve pain and tension in your back, shoulders, and neck.
Execution
Get on your knees, sitting on your heels. Hinge at the hips to bend forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms close to your body. You can use a pillow or cushion under your thighs or forehead for extra support. Inhale deeply as you hold the pose, bringing your attention to any areas of discomfort or tension in your back. Hold this pose for up to 5 minutes. You can also come into this pose between stretches to give your body a rest.
5. Low Lounge
This lunge stretches the hips, thighs, and groin. Opening the chest helps relieve tension and pain in this area, as well as in the back and shoulders. Try to stay relaxed when doing this pose and not to push yourself too hard.
Execution
Come into a low lunge with your right foot under your right knee and your left leg extended back, keeping your knee on the floor. Bring your hands to the floor under your shoulders, on your knees, or toward the ceiling. Breathe deeply, focusing on lengthening your spine and opening your chest. Feel the line of energy extending through the crown of your head. Hold for five breaths. Repeat on the opposite side.
