Stretching before going to sleep.

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You can relax your tight muscles or tension in your back, back, legs, shoulders, and neck, increase flexibility, and relieve stress through some simple stretching before you go to bed. You can maintain a healthy body and get a good night’s sleep. Check out five deep sleep stretches that help you sleep well while lying in bed.

1. Half wheel stretching.

Lie upright, bend your knees, and make sure your feet are as close as possible to your hips. And lift your hips into the air while applying strength to your shoulders and feet. Take your hand toward the waist to support the waist. After 10 breaths, return to your original position and repeat the same action for 1 minute.

2. Waist stretching.

Proceed while lying upright, open your arms sideways, bend your knees, and lift them up to your chest. Then, turn your knee to the right, turn your neck to the left to expand your spine, and maintain your posture for about 30 seconds to stretch. Then put strength on your abs, lift your knees, bring them to the center, and turn your knees over in the left direction. Turn your neck to the right and stretch while maintaining your posture for about 30 seconds.

3. Stretching your feet.

Lie on the floor, bend your knees and bring them to your chest, and hold the outer edge of your foot with your hands. And apply equal pressure to the top of the body to lightly press the knee toward the chest. In the meantime, make sure that your knees almost touch your armpits At this time, do not put too much tension on your shoulders or chest, and do not put force on the rest of your body. Breathe 10 times while maintaining your posture, and return to your basic posture. Repeat for a minute.

4. Hips stretching.

Lie on the floor, lift your legs in the air, bend and place your left ankle on your right knee. And you can increase the stretching intensity by holding and pressing the right knee with both hands or putting your hand in the back of the right knee and pulling it together. Then breathe more than 10 times and maintain your posture. This time, switch the positions of your legs and stretch your right ankle over your left knee. Repeat for 1 minute.

5. Stretching to pull your knees.

Bend your knees in an upright position and bring them to your chest. And hug your knees with your hands. Move your knees back and forth, allowing the intestines in your abdomen to move and massage. Then change your hand position to your thigh and hug your thigh for a few seconds. Repeat for 1 minute.

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