Good Stretches To Do Before Bed

While you’re getting your body into shape at Iron Fit in San Antonio, Texas, you can also make other life changes to improve your overall fitness. One of those is getting better sleep. It’s been shown that improved sleep can bring a better quality of life, while also aiding your overall good health. There are several ways to increase your potential for a better night’s sleep. Drinking relaxing natural tea, like chamomile, eating a banana before bed and practice deep breathing exercises. There are also stretches to do before bed that will prevent achy muscles and relax you.

You’ll stretch out your muscles, relaxing them and turning away stressors with neck stretches.

Your neck and shoulder muscles often hold in your tension. You can dissipate that problem with simple movements. Sit in a chair, put your left hand over your head touching the right ear. Gently pull the head as you bring the left ear toward the left shoulder, breathing deeply as you do. Hold that position for six breaths and then do the other side. Finish your session by looking over the left shoulder, as you keep your shoulders straight. Hold that position for six breaths and repeat on the other side. Finish by relaxing and dropping your head toward your chest, holding six breaths and then drop it backward, also holding six breaths.

Relax your back and shoulders with a stretch that uses a chair.

Kneel in front of a chair, coffee table or couch. Just make sure there’s room to extend your arms. Your knees should be directly under your hips as you put your forearms on the surface in front, lengthening your spine, while hinging at the hips when you fold forward. Hold that position and return to upright, then repeat the position.

Use low lunges to relax the legs, thighs, groin as you open your chest and relax your shoulders.

Make sure you don’t use this lunge to push yourself, but to relax yourself. Start in a low lunge position with your left leg bent, foot directly below the knee and the right leg extended behind you, knee on the floor. Put your hands on the floor directly below the shoulders and hold the position breathing deeply. Switch sides and extend the left leg. If you want to stretch your upper body by putting your hands toward the ceiling, do it. Just make sure it feels good when you do.

  • Many yoga poses are good stretches before bed. The child’s pose is one that’s excellent. It can help reduce tension in the back and bring relief from back pain.
  • Sit on the floor with legs extended in front and lean forward, with arms outstretched as though your reaching for your toes. Go as far as you can and hold. Don’t push it. Stay comfortable as you stretch.
  • Use the wall to help you relax. Lay next to the wall and lift your legs, resting them against the wall, at a right angle to your body. Hold the position until your muscles relax.
  • Relax your back and hips by laying on the floor with your knees in the air, forming an inverted V with your legs. Lay your legs gently to one side. Pause breathing slowly five to six breaths and then lift to the starting position and drop your knees to the other side.

For more information, contact us today at Iron Fit

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