Improve sleep with stretching exercises

Among the natural ways to have a restful sleep - from drinking chamomile tea to using soothing essential oils - body stretching is often overlooked. But this simple procedure may help you fall asleep faster and improve your sleep quality.

A 2016 study found there is a link between meditation (such as tai chi and yoga) and improved sleep quality, which is also linked to improved sleep quality.

But why doing stretching movements affect sleep? For several different reasons

For example, communication with the body through stretching movements helps to focus your attention on your breathing and body, this awareness of the body allows you to strengthen the power of your mind and improve the quality of your sleep.

Stretching also helps relieve muscle tension and prevent cramps that interfere with sleep. make sure you do gentle stretching - doing a heavy workout before bed can have the opposite effect.


Here are five moves for your night routine:


1. Bear hug

This stretch works on the trapezius muscles and upper back, which helps relieve discomfort or pain in the shoulder blade caused by poor posture, arthritis, or shoulder frostbite.


To do this stretches:

1. While standing, open your arms to both sides and do a deep breath.

2. While taking the right arm on the left arm and the left arm on the right arm to hug yourself, take a deep breath.

3. Push your shoulders back and forth with the palm of your hand and take a deep breath while doing so. Hold this stretch for 30 seconds.

4.When you open your arms around, do a deep breath.

5. Now exhale and repeat the same with the left arm.

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2. Neck stretches

This stretch helps reduce tension in the head, neck, and shoulders. When doing this, try to focus on keeping your body in good shape.


To do this streteches:

1. Sit in a comfortable chair. Raise your right hand above your head or left ear.

2. Gently bend your head to the right shoulder and hold for 5 seconds.

3. Repeat the same for the other party.

4. While keeping your body forward, turn your head and look at your right shoulder and hold for 5 seconds.

5. Repeat the same for the other party.

6. Lower your head so that the chin sticks to the chest and hold for 5 seconds.

7. Now gently tilt your head back to see the ceiling and hold for 5 seconds.

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3. Knee stretch

This stretch helps to relax the muscles of the back and shoulders and relieves pain and discomfort.


To do this stretches:

1. Sit on the floor in front of a chair, bench, or table. You can put a cushion or blanket under your knees.

2. Lift your hips and bend towards the table or chair in front of you. Place your forearms on the surface and your palms facing each other.

3. Pull for 30 seconds.

4. Repeat one to three times.

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4. Child gesture

The child's position is a movement similar to the stretching movement, but calmer. It is very suitable for regulating breathing, relaxing the body, and reducing stress. It also helps relieve pain and tension in the back, shoulders, and neck.


To do this stretches:

1. Sit on your knees so that the sole hits the hip.

2. Slowly bend over and place your hands on the floor with your arms outstretched so that your palms and forehead touch the ground (you can use a pillow under your forehead or thighs).

3. Take a deep breath and focus on the parts of your back that you feel uncomfortable with.

4. Hold this position for up to 5 minutes. You can also do this with other stretches to relax your body.

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5. Lunch:

This stretch, stretches your hips, thighs, and groin. Opening the chest helps reduce tension and pain in this area, as well as the back and shoulders. Try to be calm while doing this movement and do not put too much pressure on yourself.


To do this stretches:

1. The right foot is forward and the left foot is backward. Place the back knee on the floor. Place your hands on the floor shoulder-width apart.

2. While breathing deeply, focus on stretching the spine and opening the chest. Feel the energy flow from your head.

3. Hold this position for 5 seconds.

4. Then do for the other leg.

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Enjoy a comfortable sleep experience by doing these movements routinely at night.