Finally! The day is over and you can already hear your bed calling out to you. Well, after a long and tiring day, you definitely deserve to lie down and get that much needed rest. But before you envelope yourself with your comforter or blanket and drift off to sleep, giving your muscles a nice stretch will help keep them flexible and strong plus it will help get rid of those kinks after doing too much work. If you are wondering which stretches to do before your bedtime, check these ones out.
- Cross body arm stretch. Sit down on the edge of your bed with your back straight and your feet on the floor. Cross your left arm across your chest towards your right with your right arm pulling back your left arm towards your chest. Deepen the stretch as you hold this pose for 30 seconds then release. Do the same with your other arm.
- Sleeping swan. Sit down on the floor with your pillow in front of you. Bend your left knee with the sole of your left foot on your right inner thigh. Lift your butt then extend your right leg. While keeping yourself centered, hinge forward from your hips to place your head on your pillow. Extend your arms forward with your elbows bent slightly. Hold this pose for 8 to 10 gentle breaths. Roll back up then switch your legs. Repeat.
- Tricep stretch. While you’re sitting down on your bed, keep your back straight then raise your right arm overhead then bend at the elbow to bring your hand towards your shoulder blade. With your left hand gently deepen the stretch by pushing at the right elbow gently. Hold this pose for 30 seconds then release. Do the same steps with your left to complete your tricep stretch.
- Happy baby. Lie down on your bed face up. Bend your knees into your chest and grab a hold of the inside edges of your feet with your hands, palms facing outwards. Bring your knees out to your sides then lower toward your armpits. Make sure that your heels are still above your knees and that your feet are flexed. Hold this pose for 8 to 10 breaths while gently rocking from one side to the other.
- Forward straddle. In this stretch, sit down on your bed or on the floor with a pillow in front of you. Extend your legs in front of you to form the shape of the letter V. Hinge forward until you are lying on top of your pillow. Stay in this position for 30 seconds then release.
These are just a few examples of stretches that you can do to increase your flexibility before heading to bed. Doing these light exercises can help you work out the knots and tightness in your muscles to avoid pains and aches plus they will help you get a good night’s sleep too. You should try them out especially after spending several hours sitting down.