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Perform these 5 stretches before sleeping to ensure you feel well-rested

Published on:29 January 2021, 13:34pm IST
We have a new suggestion for your night-time routine. Do these five stretches or exercises for sleep that will help you get quality slumber!
Grace Bains
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Learn these five simple stretches that will help you get a good night’s sleep. Image courtes: Shutterstock
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Most people end up spending an average of 10 to 13 hours a day sitting, be it at desks, cars or at the dinner table. Therefore, it comes as no surprise that when you get to bed at the end of the day, you feel restless. This can be attributed to your muscles that need activity for proper blood circulation.

Though stretching before a workout or upon waking up is common, stretching right before bedtime is, in fact, one of the most impactful ways to release that built-up tension and get a good night’s sleep.  

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Therefore, to help you snooze better, we present to you five exercises for sleep that you can perform, just before retiring for the day:

  1. Bear hug
  • Stand and inhale, as you open your arms out wide.
  • Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug.
  • Hold this stretch for 30 seconds and then release, inhaling while opening your arms back open wide.
  • Exhale and repeat with your left arm on top.
  1. Kneeling lat stretch
  • Start with a kneeling position in front of a chair, couch, or low table.
  • Ensure that your knees are directly under your hips, and lengthen your spine as you hinge at the hips to fold forward.
  • Resting your forearms on the surface with your palms facing together, hold this stretch for 30 seconds.
  • Repeat one to five times.
  1. Child’s pose
  • Sit on your shin bones with your knees together, your big toes touching, and your heels splayed out to the side.
  • Fold forward at your hips and walk your hands out in front of you, then sink your hips back down toward your feet.
  • Gently place your forehead on the floor or turn your head to one side. Keep your arms extended or rest them along your body.
  • Stay in this pose for up to five minutes, while continuing to breathe deeply.
exercises to sleep
Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock
  1. Sphinx pose
  • Lie on your stomach with your legs straight out behind you, and place your elbows under your shoulders and your forearms on the floor, as you lift your chest up off the floor.
  • Press your hips and thighs into the floor, lengthening your spine, while keeping your shoulders relaxed.
  • Sit up just enough to feel a nice stretch in your lower back, holding the form for 30–60 seconds.
  • Repeat one to five times.
  1. Seated forward bend
  • Sit down with your legs extended in front of you, engaging your abdominal region slightly to lengthen your spine.
  • 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 five minutes.

So, ladies, enjoy your slumber with these simple exercises for sleep!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.