Stretching can help one destress
A good night’s sleep requires much more than sleeping for seven to eight hours. Night-time routines are important and should be followed once in a while in order to refresh yourself because of the effects that they have on the mind. However, there is much more to them than just journaling or taking a bubble bath. Since the night is the time when one relaxes, it is important for the entire body to be at ease. Connecting with the self is vital for well-being and stretching is one way to ensure that you do so properly. Stretching can help you get rid of the immense amounts of stress and anxiety that you knowingly or unknowingly manifest within the body. It also helps muscles to relax and improve flexibility so that movements in the body are smoother and easier. Here are five night time stretches that you should add to your before bed activities.
Forward fold
The forward fold can be performed while sitting or while standing. It not only helps the rams, back and the legs to stretch but is also considered effective for improving digestion. The forward fold is extremely beneficial for beating stress and stabilizing blood pressure. Holding this for three to five minutes is recommended for a relaxing session.
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Child's pose
Add to this pose, rotating arms towards the ceiling. This will help your shoulders to stretch and the entire body will be able to relax properly. Practicing this pose before bed for three to five minutes can help the body relax fully.
The plank
The plank is one of the best cool-down exercises that is performed post-workout. It also strengthens the core muscles and has been associated with better balancing abilities and an improvement in metabolism. Helpful in correcting and maintain a good posture, the plank also helps the body to relax at the end of a long day. Holding it for two minutes is enough to reap the benefits of the pose.
The pigeon stretch
This stretch is especially beneficial for those who sit on a chair for most part of the day as this stretch helps open up the hips. Try keeping your leg at a 90 degree angle so that ample stretching can take place. Hold the stretch for three to five minutes on both sides so that both the legs can be amply stretched.
The sphinx
Basically involving a baby back-bend, the sphinx helps the spine and muscles of the back to relax completely. Performing this exercise not only opens back muscles but also strengthens them. The glutes, pelvis and hips are also targeted during this stretch and it basically helps the lower body to decompress. Try and hold the pose for three to five minutes for best results.