5 simple stretches to ease tension and sleep better
What's the story
Evening stretches can be a great way to wind down after a long day. They aid in releasing tension, increasing flexibility, and promoting better sleep.
Adding a few easy exercises into your evening routine can make all the difference in how you feel both physically and mentally.
Here are five soothing stretches that can help you achieve ultimate relaxation before bedtime.
Neck relief
Gentle neck stretch
The gentle neck stretch works wonders in relieving tension built up over the day.
Sit comfortably with a straight back, and slowly tilt your head towards one shoulder until you feel a slight stretch on the other side of your neck.
Maintain the position for about 15 seconds before switching sides.
The exercise helps ease stiffness and promotes relaxation.
Forward flexibility
Seated forward bend
The seated forward bend focuses on the lower back and hamstrings, relieving you from stiffness.
Sit on the floor with legs stretched straight ahead.
Then gently lean forward from the hips while keeping the spine elongated.
Reach towards the toes (without forcing it too much), holding for 20-30 seconds.
This stretch helps in calming the mind, reducing stress.
Spine mobility
Cat-cow pose
The cat-cow pose works wonders for increasing spinal flexibility and releasing back tension.
Start on all fours with hands placed below shoulders and knees below hips.
Inhale as you arch your back (cow pose), exhale as you round it (cat pose).
Repeat this sequence a few times at a slow pace to help your body relax through rhythmic movement.
Restful retreat
Child's pose
Child's pose is a calming stretch for hips, thighs, and ankles.
Kneel with big toes touching, and sit back onto your heels.
Stretch your arms forward on the ground or place them by your side for a more restful position.
Hold this position for 30 seconds to two minutes, depending on how comfortable you feel during the session.
Elevated calm
Legs up the wall pose
The legs-up-the-wall pose boosts circulation by elevating legs above the heart. This position helps reduce swelling and fatigue from standing for a long time.
Lie down near a wall, lift your legs to rest against it, and hold this for five to 10 minutes.
It lets gravity do the work of bringing blood back to the core, bringing a sense of tranquility and rejuvenation with regular practice.