10 best stretches to do before bed time and it's benefits:-
1. Bear hug
Stand straight, open your arms out wide and slowly hug yourself with the right arm over left arm. Try to grab the back of your shoulder and squeeze. Hold this position for 30 seconds before releasing. Repeat it with your left arm on top this time.
What are the Benefits of Doing Bear Hug Stretching Exercise?
Bear Hug stretching exercise targets the muscles in your upper back and posterior shoulder muscles and can be helpful for people involved in activities like swimming, baseball and tennis.
2. Neck Side Bend Exercise With Hands Over The Head
straight. Place right hand on the top of your head and reach out to your left ear. Slowly bend your head towards the right shoulder and hold it for a couple of seconds. Release your hand and straighten your neck to return to the normal position. Repeat it on the other side.
Benefits: Neck side bend exercise with hands over the Head helps improve the range of motion of the neck and provides relief from head, shoulder and neck tension. This simple exercise can lengthen and strengthenyour cervical spine muscles.
3. Knee to Chest Stretching Exercise For Stiff Back
Lie face-up with extended legs. Keep left leg on the floor, and slowly pull right knee towards chest. Use your hands to bring your knee a close as possible to your chest for that enhanced stretch.
Hold this pose for 20 seconds, then repeat on the other side. You can also repeat Knee to Chest Pose for 5 times per side.
Benefits: This classic move can target your hips and low back. Improves the range of motion of the spine. Helps ease low back pain and stiff back.
4. Seated Side Stretch
Sit with cross-leg on the floor or (on bed if not comfortable on floor) with back straight, head and spine aligned. Rest your hands on your sides. Rest one hand on the floor and raise the other arm over your head. Slowly bend torso to the side of the arm resting on the floor.
Hold this pose for 10 seconds and then repeat 2 or 4 times on each side if you want.
Benefits: Seated side stretch is a simple and an effective exercise to relieve the tension in neck, shoulder, obliques and spine. It improves the range of motion of the spine.
5. Figure 4 Stretch
Lie face-up on the floor or your bed, and slowly raise both legs such that both knees come close to your chest. Place right shin just above left knee such that your legs resemble the figure 4. Hold your left thigh with both hands and gently pull towards the chest. Hold this pose for a couple of seconds 20 seconds.
Repeat this pose with the other leg.
Do as many repetitions as possible for best results.
Benefits: Figure 4 exercise is a good post running stretch. This exercise is also useful for people with stiff back and helps improve the range of motion of the spine.
6. Legs Up The Wall Pose Exercise
Sit down with your right side against a wall and lie back on the floor while swinging legs up against the wall. Your hips should touch the wall for maximum benefits.
You can also toss a pillow under your hips if you want to boost, or get some added comfort.
Preferable to rest your arms behind your head while you stay in this pose for up to 5 minutes.
Benefits: Legs Up The Wall Pose is good for relieving back, neck and shoulder tension. This exercise is beneficial for people with Sciatica. This exercise also helps improve blood circulation to our abdominal region, chest and head.
7. Butterfly Pose
Sit up with spine and head aligned, and bottoms of feet facing at each other and knees out to the sides. Grab the tops of feet, engage core and gently lean forward at hips. Make sure back is straight as you lower your elbows to rest against your inner thighs before softly pushing thighs down. Slowly start flapping your legs in an up-down movement to resemble the butterfly wings.
Hold the position for 15 or 30 seconds, continue to press down on your thighs as long as it’s comfort to you. Release and relax for 30 seconds. You can also repeat it for 2 or 4 times, if you want to.
Benefits: Butterfly Pose is beneficial for those having tight hips and inner thighs. Improves hip and groin flexibility. Be gentle in this stretch and let your body lean into it.
8. kneeling lat stretch exercise:-
For doing this stretch, be in a kneeling position in front of a stable chair, low table, or couch. Make sure that your knees remain directly under your hips. For extra support, you can place a cushion or a blanket. As you hinge at your hips to fold forward while resting the forearms on the surface, lengthen your spine. Hold this for 30 seconds and repeat this 1-3 times.
Benefits:
This is a stretch that aids to loosen up the muscles in your shoulders and back and it helps to relieve any pain and discomfort.
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