Relax and Have a Good Sleep
Sleeping is a very important activity in our daily lives. It may sound weird, but yes, it is an important daily activity. Why? Because it is where we gain energy. It’s like a process of charging. After we have slept, we have the energy that we need for the whole day. Since we gain energy from our sleep, it is necessary and healthy for our body to have not just enough sleep but deep, comforting sleep. To help you with this, here is the easiest exercise you can perform before sleeping.
Bear Hug
This is done by simply hugging yourself alone. Hug yourself in a way that your arms will be placed above your shoulders. This exercise is beneficial to the rhomboids and trapezius muscles of your upper back.
Neck Stretch
Stretching your neck helps you relieve pressure in your upper back, shoulders, and neck. In doing this stretch, you have to tilt your head gently to the right, then to the left, upwards, downwards, and finally rotate your head slowly. You must take five breaths in between each transition and must repeat it two to three times. Do not bend or rotate your head too fast because it might cause you dizziness.
Kneeling Lat Stretch
You can perform this exercise on a low table, chair, or couch by kneeling in front of it, stretching your arms on it, and lengthening your spine as you hinge at the hips as you fold forward. Stay in this position for about 30 seconds and repeat it 3 to 5 times. This exercise is beneficial for your back to relieve pain or any discomfort that you are feeling.
Child’s Pose
In a child’s pose stretch, you become more relaxed. It is merely similar to the kneeling lat stretch. If in Lat Stretch, you have to kneel and stretch or lengthen your spine while stretching your arms on a chair, low table, or sofa, well here in child’s pose, you won’t be needing it. To do this stretch, you have to do the same procedure that you did when doing the kneeling lat stretch, but this time, you have to stretch your arms directly on the floor without putting your arms on anything but the floor. This is also good for relieving back pain and releasing tension in your back, shoulders, and neck.
Low Lunge
Low lunge stretching is good for your hips, tights, and groin. To do this exercise, you have to come into a low lunge with your right foot, with your right knee and left leg extending back to keep your balance on the floor. Hold on to this pose for about 5 breaths and repeat the procedure on the opposite side. When doing this stretch, you have to relax and take your normal breath. Don’t push yourself too much in doing this routine, and do it while relaxing. It is important to open your chest when doing this to relieve tension in your chest, back, and shoulders.
Seated Forward Bend
As the title of this exercise implies, you have to sit, bend your back and extend your arms forward, holding your foot. Hold this pose for about 3 to 5 minutes, repeating it 2 to 3 times. Doing this helps you loosen your spine, shoulders, and hamstrings. It also helps you stretch your lower back and relieve pain if you have lower back pain.
Legs-up-the-wall Pose
This exercise is one of the easiest to perform. You only have to lie down and stretch your legs upward for about 8 to 10 minutes. This position also helps you relax your back, neck, and shoulders. While doing this position, you can relax or place your arm in any comforting position.
Reclining Bound Angle Pose
If you are one of those who sit most of the time the whole day, then this stretch is exactly what you need. Reclining bound angle pose is done by sitting on the floor while putting the sole of your shoes together, laying down your back on the floor, and placing your arm in any comfortable position you wish. Do this for 8 to 10 mins while relaxing your hips and thighs.
As you have read, all of the above exercises can be easily executed. You can do this no matter what your age is. This should be done before sleep for you not just to have a good sleeping habit but to experience the benefits of each exercise. Other than this, exercise helps us release endorphins in our bodies. Endorphin is a chemical in our brain that makes people awake. Based on statistical analysis, people must do 1–2 hours of exercise before sleeping to release more endorphins, so it would be easier to sleep well. It just proves that exercise does keep people healthy.