Exercise is a method that many people want to use but are afraid to use. During each day of the workday, not being able to get up in the morning, wanting to take a nap at noon, and exercising too close to sleep time after work at night can lead to over-excitement and worsen insomnia.
However, there are still some sleep aids that are suitable for doing before bedtime! Among them, [stretching exercise] is a very good choice, through gentle and slow stretching, you can drive away the fatigue of the day, naturally relax the whole body, and let the drowsiness hit quickly.
Here are some tips for stretching before bed:
Exercise time: Do some gentle static stretching exercises about 1 hour before bedtime.
Preparation: Choose a quiet environment and adjust your breathing before you start.
Note: Each movement lasts about 10-30 seconds, slight discomfort is normal, but if there is significant muscle pain, more attention is required.
Here are some stretching exercises for the neck, shoulders, and hands that can relieve physical discomfort and tension caused by poor sitting posture:
01.Ear-neck extension: Stand or sit down and gently bring your right ear close to your right shoulder for 5-10 seconds, then slowly return to the middle position, then tilt to the left side again and repeat 2-4 times.
02.Neck up and down stretch: Stand or sit down and gently bring your chin close to your chest for 15-30 seconds, then slowly lift your chin for 5-10 seconds and repeat 2-4 times.
03.Neck stretch: Stand or sit down, gently turn your head to the right until you feel stretched, hold for 5-10 seconds, then slowly return to the starting position, then turn your head to the left again, repeating the whole process 2-4 times.
04.Shoulder up and down stretch: Gently raise your shoulders close to your ears for 3 seconds, then slowly roll your shoulders back, lower your shoulders back to the starting position, and repeat the stretch 10 times.
05.Recumbent back extension: Lie on your back in a flat place, place your hands behind your right knee, place your right knee in front of your chest, hold the stretch position for 10 seconds, then return to the starting position and repeat the movement with your left knee, repeating the entire process 10 times.
06.Upper body stretch: Stand or sit with your feet shoulder-width apart, hands above your head, fingers crossed towards the ceiling, breathe deeply and hold for a few seconds, lower your arms and exhale.
In addition, there are some leg stretches that are suitable for people who often have leg cramps at night:
07.Standing Thigh Extension: Find a place where you can maintain your balance, stand on your right leg, grab your left foot with your left hand, point your left knee to the floor, gently stretch your left foot until your left thigh is stretched, hold for up to 20 seconds, and repeat with your right foot.
08.Standing hamstring extension: Hold a standing position, stretch your right leg forward, keep your foot bent, bend your left knee and lean back slightly, keep your pelvis forward, keep your body upright, hold for up to 20 seconds, then switch to your left leg and repeat.
09.Standing Calf Extension: Stand facing the wall, take a step forward with your right foot, bend your right knee, keep your left leg straight, balance your hands against the wall, touch the floor with your heels, bend your right knee until your left calf stretches, hold for up to 30 seconds, then switch to your left foot and repeat 4-5 times on each leg.
Finally, there are some relaxing stretches of yoga that can relieve stress and tension, reduce general pain and discomfort, and promote sleep
10.Baby Stretch: After kneeling, sit on your heels, keep your knees hip-width apart, breathe deeply, raise your arms straight above your head, exhale and lie down with your forehead on the floor in front of your knees, and hold this position for no more than 5 minutes.