Stretching offers potential physical benefits, helping to relieve muscle tension and prevent sleep-disrupting cramps. Just make sure to stick to gentle stretches.
Doing a big workout before bed can have the opposite effect. How To Treat Muscle Soreness After Exercise?
Here are Three stretches to add to your everyday routine.
1. Legs-up-the-wall pose
This relaxing hip opener can help to relieve muscle tension 5 Fantastic Anti-Aging Foods in your hips and groin, making it especially good if you spend most of your day sitting.
To do this stretch:
- Sit on the floor and bring the soles of your feet together.
- Lean back on your hands to bring your back, neck, and head to the floor. You can use cushions or pillows under your knees or head for support.
- Place your arms in any comfortable positions.
- Focus on relaxing your hips and thighs as you breathe deeply.
- Hold this pose for up to 10 minutes.
2. Seated forward bend
This stretch helps to loosen up your spine, shoulders, and hamstrings. It also stretches your lower back. Beauty Must Have: 5 Healthiest Fruits on Earth
To do this stretch:
- Sit down with your legs extended in front of you.
- Engage your abdominal slightly to lengthen your spine, pressing your sit bones into the floor.
- Hinge at your hips to fold forward, reaching out your arms in front of you.
- Relax your head and tuck your chin into your chest.
- Hold this pose for up to 5 minutes.
3. Child’s pose
Child’s pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress.
To do this:
- Come down on your knees, sitting back on your heels.
- Hinge at your hips to fold forward and rest your forehead on the floor.
- Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs or forehead for extra support. Quebec City Travel
- Breathe deeply in while holding the pose, bringing your awareness to any areas of discomfort or tightness in your back.
- Hold this pose for up to 5 minutes. You can also come into this pose between other stretches to give your body a rest.