You’ve probably heard of the importance of stretching before exercising, and you may even know that stretching after exercising is beneficial too. But did you know that there are also some stretches that can help improve your sleep?
If you want to get the most restful sleep possible, then it’s worth getting into a routine of doing some of these stretches before bed. Not only will they help you relax and wind down, but they’ll help keep your muscles loose so that they’re not sore or tight when it’s time to wake up. And if you have any pain or discomfort in an area, this is a great way to give it some extra attention without having to set aside time for a full-blown massage.
Here are some of our favorite stretches to do before bed:
The Cat/Cow Pose:
This simple yoga pose helps stretch out your back and neck muscles, which can tighten up throughout the day from sitting at a desk or driving. It also helps release tension in the hips and lower back, which can be a trigger point for pain and discomfort.
The Cobra Pose:
This is another easy yoga pose that improves flexibility in the spine and hamstrings (the muscles on either side of your hips), which can also become tight from sitting all day long. The cobra pose is an especially good one to try if you have sciatica or back pain because it takes pressure off those areas while still giving them a good stretch!
The neck is one of the most common areas for tension to build up, since it’s constantly being used and put under pressure during the day! To release tension in your neck, stretch one side at a time by gently pulling your ear toward your shoulder. Hold for 15 seconds, then switch sides.
Your shoulders carry a lot of weight throughout the day as you carry bags, lift boxes, and type on computers—so they’re likely to get stiff and tight. To loosen them up before bedtime, try rolling them back and forth 10 times each way.
Side bends are another great way to stretch out those stiff shoulders and hamstrings! Stand with feet hip-width apart and bend over at the waist until your torso is parallel with the floor or lower body parts if that’s easier for you; hold for 5 seconds then come back up slowly (don’t swing!). Repeat 10 times on each side.
Half-kneeling quadriceps stretch:
Kneel on one knee and place your other foot flat on the ground about shoulder width apart from your bent knee (keeping it straight). Keeping both feet firmly planted on the floor, slowly lean forward from your hips until you feel a stretch in the front of your thigh muscle (quadriceps). Hold this pose for 10 seconds, then release. Repeat 2 times on each leg.
If you are a fitness coach with your own fitness studio, remember to ask your clients to incorporate these into their exercise routine. You can also benefit from investing in a fitness studio management software which can help streamline your operations and grow your revenue in 2023.