Usually, when we think of natural remedies for sleep well, chamomiles and hot baths immediately come to mind, but in reality, too stretching can be a great ally.
Doing some exercise before bed can help a lot relax the muscles, promoting a fast sleep and an improvement in its quality.
But why does stretching have this effect on sleep?
It's probably a mix of things. The main one is that we acquire more awareness of our body and we learn to focus on the breath. This alleviates the stress of the day, loosening the muscles resulting in better rest.
Stretching also offers potential physical benefits, as it relieves muscle tension and prevents cramps which can disturb our sleep.
We see 8 stretching exercises to do before bed:
Index
Bear hug
This exercise works on the rhomboids and trapezius muscles of the upper back. Helps relieve shoulder blade tension or pain caused by poor posture.
How to do it:
- While standing, inhale as you open your arms.
- Exhale as you cross your arms, placing your right arm over your left and left over your right (as if to hug you).
- Breathe deeply as you use your hands to pull your shoulders forward.
- Hold the position for 30 seconds.
- Then relax and reverse the position of the arms.
Neck stretch
This exercise will help relieve tension in the head, in neck and in shoulders. Try to focus on maintaining good posture when doing this.
How to do it:
- Sit in a comfortable chair. Bring your right hand to the top of your head or left ear.
- Gently bring your right ear towards your right shoulder, holding this position for five breaths.
- Repeat on the opposite side.
- 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 towards your chest, holding for five breaths.
- Return to a neutral position and let your head gently fall back for five breaths.
Position of the child
The baby position is perfect for tuning in to their breathing, relaxing the body and reducing stress. It also helps relieve pain and tension in the back, shoulders and neck.
How to do it:
- Get on your knees, sitting back on your heels.
- Tilt your hips to lean forward and rest your forehead on the floor.
- Extend your arms in front of you to support your neck or bring your arms along your body.
- Breathe deeply while holding the position.
- Stay in this position for up to 5 minutes.
Legs on the wall
This is a resting position that helps reduce tension in the back, shoulders, and neck.
How to do it:
- Lie on your stomach and place your legs straight on the wall.
- The hips can be against the wall or a few inches apart. Choose the most comfortable distance.
- Rest your arms in any comfortable position.
- Stay in this position for up to 10 minutes.
Seated forward bend
This movement helps loosen the spine, shoulders and hamstrings. It also stretches the lower back.
How to do it:
- Sit with your legs stretched out in front.
- Tilt your hips to lean forward, extending your arms out in front of you.
- Relax your head, chin on your chest.
- Hold this position for up to 5 minutes.
We have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! Find everything on our dedicated channel 
SUBSCRIBE HERE TO THE TELEGRAM CHANNEL
