Wednesday, May 5

8 stretches to do before going to bed that will relieve muscle aches


When we talk about sleep aids we always think of relaxing drinks, changes in habits and meditation techniques and relaxation. However, sometimes we forget that certain training contribute to To fall asleep.

Actually, it is about physical stretching that according Healthline, if done before sleeping, it helps to alleviate the muscle tension and avoid cramps that occur overnight. These are 8 of the ones you can do to relax.

1. Bear hug

With this stretch you will work the muscles that are in the upper part of the back. This will alleviate the feeling of discomfort and pain that occurs in the shoulder blade due to poor posture or bursitis.

2. neck stretch

To stretch the neck helps relieve accumulated tension in the head, neck and shoulders. While doing the exercise, try to maintain good posture. The exercise consists of passing your right hand over your head towards your left ear.

Next, bend your head toward your right shoulder, stand tall, and take five deep breaths. Repeat the same exercise to the opposite side.

Physical stretching before sleeping will relax the muscles and avoid annoying cramps. Source: Pixabay.

3. Knee stretch

To relax your back and shoulder muscles, kneel down on a chair or bench. Stretch your back completely, and try to keep your knees at the same level as your waist. Now stretch your back and rotate your hips. Hold the position for 30 seconds.

4. Child’s posture

You must be on your knees, sitting on your heels. Now extend your arms forward in such a way that you stretch your entire body. Use a pillow to be more comfortable.

Take a deep breath and hold the position for 5 minutes. The intention is to relax the back and neck as well as the shoulders.

5. Low lunge

It is exercise It consists of keeping the right leg bent forward, with the chest bent over it and the left leg well stretched. You should take a deep breath and hold the position for five breaths. Then change position.

6. Forward lean of the body

For this position you must be sitting on a flat surface and with your feet extended forward. Contract your abs and stretch your entire body forward, arms extended in such a way that you try to touch the balls of your feet with your hands.

7. Legs up

Lay your body on a flat surface, preferably in front of a wall. Now stretch your legs as far as you can and lay them on the wall. Put your arms in a comfortable position and stay in that position for about 10 minutes.

8. Angular reclined posture

You should lie down on the ground and bring the soles of your feet together. Try to stretch your entire body and keep your arms in a comfortable position. Focus on relaxing your hips and thighs as you breathe deeply. This position should be held for about 10 minutes.

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