Improve your sleep quality by including these stretches in your bedtime routine.
Utilize thedoorway stretchto improve posture and reduce the discomfort that can inhibit quality sleep.
You should begin to feel a stretch in your chest and shoulders.
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Walk forward as far as you are able to so you can deepen the stretch.
Hip Flexor Stretch
When you sit for long periods of time, your hip flexors become tight.
Further, yoga practitioners often associate tightness in the hips with stored emotions.
For some, hip stretches and hip openers can reduce stress by releasing emotional muscle tension and improving sleep.
The front foot is firmly planted into the mat with the weight in the front heel.
Once in this posture, allow your body weight to sink into your legs to deepen the stretch.
Hold the stretch as long as you’d like, then repeat on the opposite side.
In addition to prioritizinghydration, try acalf stretchbefore bed to reduce the frequency and duration of nighttime muscle cramps.
Simply step one foot forward so that you are in a staggered stance.
For this stretch, the feet will be closer together than they were for the hip flexor stretch.
Your hips and toes face forward, and you have a slight bend in the front knee.
You should feel a stretch all the way down your back leg, specifically in your calf.
Perform this stretch on one side, and then swap to stretch the other.
Ragdoll Pose
Ragdoll provides a great release.
Try theragdoll poseto relieve tightness and reduce stress.
Inhale and reach your arms up and over your head into a full-body stretch.
Hold the opposite elbow with each hand and allow the weight of your upper body to deepen the stretch.
Start lying flat on your back.
As you exhale, hug one knee in toward your chest.
This will also deepen the stretch in the hamstrings and stretch the calf.
Start lying on one side with the knees pulled up toward the chest and legs relaxed.
Allow the eyes to follow the hand as it moves and then settles.
Repeat as often as you’d like.
Place your hands under your shoulders with your elbows pulled in tight by your sides.
Bring the body back down to the mat, and then repeat as often as you’d like.
To get into thechild’s pose, start in a hand-and-knee posture.
Talk to your health care provider or look for a sleep specialist in your area.
