10 stretches to do before going to bed every night (health benefits unlocked)

Sep 28, 2024 etimes.in

Unlock these health benefits of stretching

With so much stress the body undergoes on a daily basis, it is important to unwind before going to bed. Stretches help the body calm down and relax. Here are a few stretches for your benefit: Getty Images

To relieve muscle tension try child’s pose

Stretching helps release tension, promoting relaxation before sleep. For the child's pose: kneel on the floor, sit back on your heels, and stretch your arms forward while keeping your forehead on the floor. Hold for 30 seconds. Getty Images

To improve sleep quality try this forward bend stretch

Stretching activates the parasympathetic nervous system, helping to reduce stress and improve sleep. A simple seated forward bend can help. Sit with legs extended, reach forward, and try to touch your toes while keeping your back straight. Hold for 20 seconds. Getty Images

To increase flexibility, try hamstring stretch

Regular stretching enhances muscle flexibility, reducing the risk of injury. Perform the standing hamstring stretch by placing one foot on a low surface, leaning forward, and reaching for your toes without bending your knees. Hold for 15-30 seconds. Getty Images

To ease joint pain, cat-cow stretch is excellent

Stretching can lubricate joints and ease discomfort, especially after a long day. A cat-cow stretch is excellent for this: start on all fours, arch your back towards the ceiling, then dip it downward while lifting your head. Repeat 5-10 times slowly. Getty Images

If you have circulation issues, try the butterfly stretch

Stretching increases blood flow to muscles, helping them recover and repair. For the butterfly stretch, sit with the soles of your feet touching and gently push your knees towards the floor while leaning forward. Hold for 20-30 seconds. Getty Images

To reduce anxiety, try the seated twist

Stretching encourages deep breathing, activating a calming response. A seated twist can relieve tension. Sit with legs extended, bend one knee, and twist your torso towards the bent knee, using the opposite arm for support. Hold for 20 seconds on each side. Getty Images

Improve mindfulness with the legs-up-the-wall pose

Stretching promotes mindfulness, helping you reconnect with your body after a busy day. Try the legs-up-the-wall pose by lying on your back and extending your legs up against a wall. Hold for 3-5 minutes while focusing on your breathing. Getty Images

Expand and stretch your chest for proper posture

Daily stretching helps counteract slouching and poor posture by lengthening tight muscles. Do a chest opener by clasping your hands behind your back, lifting your arms slightly, and expanding your chest forward. Hold for 20 seconds. Getty Images

Get rid of bloating with this simple stretch

Certain stretches like the wind-relieving pose can stimulate digestion and relieve bloating. Lie on your back, hug one knee to your chest, and hold for 20 seconds. Repeat with the other leg, or do both legs at once. Getty Images

Savasana is excellent for sleep

Stretching signals to your body that it’s time to wind down. Try the corpse pose by lying flat on your back with arms at your sides and legs slightly apart. Close your eyes and focus on your breath for 2-5 minutes to fully relax. Getty Images

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​10 stretches to do before going to bed every night (health benefits unlocked)​