5 stretching exercises to do before bed

What Is Unlock Relaxation: 5 Essential Stretching Exercises to Incorporate Before Bedtime

THE Sleep disorders are often underestimated, yet they represent a widespread problem. Those who suffer from it, in general, adopt a whole series of strategies to keep them under control. Among these, one of the least common is represented by stretching. Still, it’s about exercises which can be very valuable: in fact, help you fall asleep faster and improve the quality of sleep.

The Benefits Of Stretching

A 2016 review confirmed that stretching and meditative exercises, such as those typical of yoga and tai chi lead to an improvement in the quality of sleep which, in turn, translates into an improvement in the quality of life. But for what reasons does stretching have these beneficial effects on sleep? Probably for a variety of reasons. First of all, it helps to focus one’s attention on the breath and the body rather than on the stressors of the day. This increased body awareness helps develop a more general awareness, which has been recognized as one of the factors contributing to better sleep. Second, stretching offers potential physical benefits by helping to relieve muscle tension and to prevent any cramps that can disturb sleep.

Stretching can also be helpful in improving stiffness in your knees and should be done right after your workout. But there are other actions to take after training.

There are various types of stretching, one of them is active stretching.

Stretching is also useful for combating crossed nerves.

These stretching exercises are suitable for those who stand all day.

Also useful for improving mobility is the 30 Day Toe Touching Challenge.

The Movements To Be Performed Every Day

It is important, however, do not overdo it: if moderate and targeted stretching can help win the insomnia, doing a big workout before bed can have the opposite effect. Here are five stretching exercises to add to your nighttime routine for more restful nights.

1. Bear Hug

This Stretching works the rhomboids and trapezius muscles of the upper back. Helps relieve any discomfort or pain in the shoulder blades.


Standing upright. Inhale and open your arms. Exhale and cross your arms, hugging each other. Breathe deeply as you press your hands on your shoulder blades to try and bring your shoulders forward. Hold this position for 30 seconds. To release, inhale and open arms back. Exhale and repeat with left arm overhead.

2. Neck Stretches

These stretches will help relieve tension in your head, neck, and shoulders. Try to focus on maintaining a good one posture when performing these operations.


Sit in a comfortable chair. Bring right hand to top of head or left ear. Gently bring your right ear towards your right shoulder, holding this position 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 this position 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 let your head fall back gently for five breaths.

3. Kneeling Lat Stretch

This stretching helps to loosen the back and shoulder muscles, relieving pain and discomfort.


Kneel down in front of a chair, couch, or coffee table, placing a blanket or pillow under your knees if desired for added comfort. Check that the knees are directly under the hips. Lengthen your spine as you hinge at your hips to lean 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’s perfect for tuning into your breathing, relaxing your body, and reducing stress. It also helps relieve back, shoulder and neck pain and tension.


Get on your knees, sitting on your heels. Hinge at the hips to lean forward and rest your forehead on the floor. Stretch your arms out in front of you to support your neck or bring your arms close to your body. One can use a pillow or cushion under the thighs or forehead for extra support. Inhale deeply as you hold the position, bringing your attention to any areas of discomfort or tightness in your back. Hold this position for up to 5 minutes. You can also get into this position between one stretching exercise and another to give the body a rest.

5. Low Long

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 try too hard.


Come into a low lunge with right foot under right knee and left leg extended back, keeping knee on floor. Bring your hands to the floor under your shoulders, to your knees or toward the ceiling. Breathe deeply, focusing on lengthening your spine and opening your chest. Feel the line of energy extending across the top of your head. Hold this position for five breaths. Repeat on the opposite side.

Arm stretching exercises are also useful.

It is also useful to follow some foot exercises and the Crab Walk.

The exercises for tight hip flexors are also great.

Stretching for abdominal adhesions is also useful.

There are also stretching exercises that are ideal after the age of 60.


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