Stretching is beneficial to your overall health. It is especially good for your sleep. A nightly stretching routine can help you sleep better. Besides helping you sleep better, stretching can also help lower your stress levels. In addition, stretching can help you prevent injury
Let’s have a look at some awesome stretches to help you sleep at night:
Bridge touches the hips and legs. You will have to lie face up with your knees bend and your feet planted flat on the floor. You will have to extend your arms by the sides with the palms facing up. Ensure that your shoulders are kept down during this stretch. You will have to engage your abs and press into your heels in order to lift your hips and back to create a diagonal line from shoulders to knees. Hold this position for 8-10 breathes before lowering.
Alternating knee hug
This stretch requires you to lay flat on your back. You can do so on your bed or on the floor. Ensure that your knees are bent as you lay on the bed or floor. Bring both knees to the left and then to the right. As you do so, be sure to pay attention to your breathing and ensure that the left and right movement is in synch with it. When you have altered sides at least four times, you will need to straighten your knees so that you end up in a resting position. Next, you will have to bring your left knee to your chest and hug it as well as you comfortably can. Release the left knee and bring your right knee to the same position. Repeat four times on each side before coming to a comfortable resting position and taking four deep breaths in and out.
Hamstrings and lower back stretches
Stand with your feet hip-distance apart. Be sure to keep your knees slightly bent. While allowing your upper body to hang over your legs you will have to hinge forward at the hips. In case you are failing to get the right pose then you can start by placing both your hands on the floor or on your legs and when you feel comfortable enough; clasp your elbows. Once you are in the position already mentioned then you will have to gently shake your head up and down followed by side to side for 2-3 deep breaths before you can stretch back up.
With the spine stretch, lace your fingers together then raise your arms up above your head. Ensure that your palms are facing upwards. Hold this position for at least 10 seconds as you feel your arms and ribcage stretch.
The child’s pose will help relax your spine, neck and shoulders. It will also help stretch your lower back. To perform this stretch, you will have to get on a kneeling position. Once in position, you will have to spread your knees until they are hip-width apart. Tack your tailbone back and under and hinge forward at the waist while exhaling deeply. Rest your torso on your thighs while allowing your forehead to rest on the floor. With your palms facing upward, you will have to let your arms stretch back along your sides. Stay in this position for a few breaths before gently sitting up while still maintaining the kneeling position.
Spinal roll-downs at the wall
You will have to lay down with your legs positioned on the wall. Ensure that your hips rest at least 4-5 inches away from the base of the wall. Gently bend your knees until you have the soles of each foot firmly placed on the wall. With your arms placed alongside your body, you will have to press down into the earth with the backs of your upper arms and shoulders. With your heels, you will have to press forward and down into the wall. While maintaining this position, you will then have to tuck your tailbone by curling your pelvis upwards and lifting your hips above your shoulders. As you slowly roll your way back down, you will have to keep pressing into your upper arms and heels and think of lifting your hips as high as possible.
Special thanks to Devin from Rosedale Wellness Centre for this article. They provide a wide range of Wellness services to the downtown Toronto community. For more information, check out their website.