4 Stretching Moves That Can Be Tried To Sleep Better


There are many ways you can do it to sleep better, one of which is stretching. Doing various stretches before going to bed helps focus on your breath and body. In addition, this activity also helps relieve muscle tension and prevent cramps that can interfere with the quality of your sleep.

Various stretching movements before going to bed

Before going to sleep, it's good to try out a variety of simple stretching movements, including:

1. Bear hug

Bear hug is a hugging motion that serves to relieve aches or pains in the shoulder area and upper back. You can do this one move by:
  •      Stand straight and inhale while opening both arms wide.
  •      Exhale slowly while crossing your arms with movements like hugging yourself.
  •      Take a deep breath as you hug yourself and pull your shoulders forward.
  •      Hold this position for 30 seconds.
  •      Inhale again while opening the arms again as wide as before.
2. Paschimottanasana

This stretch is taken from the yoga movement. Besides helping you to focus and relax, this movement helps stretch the thigh and calf muscles. Do this movement by:
  •     Sit on the floor or bed with your feet straight forward and sticking.
  •     Gently lean forward with your hands trying to hold your toes.
  •     Hold this motion for 15 seconds before returning to its original position.
3. Child pose

This movement helps you adjust your breathing, relax your body, and reduce stress after a day of work. Not only that, the movement of the child pose also helps relieve pain and tension in the back, shoulders and neck. Do this movement by:
  •     Sit with your legs folded backwards.
  •     Extend your hands straight forward, then slowly lean to the floor until you touch them.
  •     Take a deep breath and slowly release.
  •     Hold this pose for about 5 minutes.
  •     Use a pillow under the thigh or forehead if you feel uncomfortable.
4. Viparita Karani

This stretching motion helps reduce the painful inflammation that is in the body and certainly makes you much more relaxed. The target of this movement is the muscle glutes (buttocks) and hamstring muscles (thighs). Do this movement by:
  •     Lie on your back facing the wall.
  •     Keep your butt as close as possible to the wall.
  •     Lift both legs straight and lean on the wall.
  •     Leave both hands straight and open on each side with your palms facing up.
  •     Hold this motion for approximately 15 seconds.

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