Stretching before bed can provide many benefits. It increases blood flow
to your brain and muscles, helps relieve stress, and improves your quality
of sleep. It can also increase your range of motion, strengthen your bones
and muscles, and help prevent injuries. By incorporating stretching into
your pre-bedtime routine, you can wake up the next morning feeling refreshed
What are three simple stretches to do before bed?
This article contains general information about medical conditions and
treatments. The information is not advice and should not be treated as
such. The information is not intended to replace the advice or diagnosis
of a physician.
If you have any specific questions about any medical matter you should
consult your doctor or other professional healthcare providers.
Standing roll-down. For this stretch, begin by standing up straight and relaxed. Your legs
should be parallel and your feet about shoulder-width apart. Reach your
arms up as far as you can above your head and inhale deeply. Then, as
you slowly exhale, bend your upper body toward the floor, until your arms
are hanging down parallel to your legs. This will stretch your lower back
and hamstrings. To exit, roll your body slowly upright.
Knee-to-Chest Back Stretch. To begin this stretch, lie on your back on a soft mat or carpet. Your
legs should be extended straight out, and your arms down by your side.
Gently bend your left knee to your chest and grasp the front of your shin
with your hands. Put slight pressure on your knee as you bring it closer
to your chest. This will increase the stretch. Make sure to relax your
neck and shoulders and keep your straight leg in a comfortable position.
Breathe deeply and hold the position for 30 seconds, then switch to the
Spinal Twist. For this stretch, start by lying on your back with both knees bent. You
can do this stretch on your bed or on a mat on the floor. With both knees
bent to your chest, slowly cross them over to your left side until they
are both resting parallel to the ground. Your knees can even hang over
the edge of your bed for a deeper stretch. Put your arms in a T position
and turn your head slowly to the right. Remain in this position for 20
seconds, then gently rotate to the other side, with your knees on the
right and your head looking to the left. This will stretch your spine
and release tension in your shoulders, neck, and back.