Stretch Your Way to Better Sleep
March 13, 2019
Do you lie awake at night feeling frustrated because you can’t sleep? Alternatively, maybe you wake frequently and end up feeling grouchy and tired in the day. If such symptoms of insomnia plague you, it might be worth taking expert advice and partaking in more exercise than you do currently.
Guide to Stretching Safely
- Lie on your back, bend your knees and place your feet on the floor.
- Extend your arms by your sides, and face the palms of your hands upwards.
- Keeping your arms, the backs of your hands, and your feet on the floor, raise the mid section of your body to form a bridge shape.
- Hold this position for 10 seconds before resting.
- Stand an arm’s length away from a wall.
- Place your left foot behind your right foot.
- Bend your right leg forward gently while keeping your left knee straight.
- Keep your back straight, and your feet on the floor pointing forward.
- Hold for 30 seconds before repeating the exercise with the opposite leg.
- Sit cross-legged on a cushion.
- Place your right hand on the ground next to your right hip, and bend your elbow a little.
- Extend your left arm up over your head, past your left ear.
- Lean to the right, and hold the position for a count of 10.
- Repeat the stretch with the opposite arm.
Stretching before you go to bed will loosen muscle tightness and help you relax, so that you feel comfortable and are ready for a good night’s sleep. There
are many other stretching exercises that you might like to try, including some that target specific areas of your body. However, the bridge, calf stretch,
and seated side bend are excellent exercises with which to begin.