When does the whole day's work, the rush, the responsibility of everything, become the night while completing it all? Don't even know. But when it comes time to sleep at night, then it comes to know that due to tiredness, I can not sleep at all! Somewhere there is a cramp in the leg, sometimes the muscle pain of the hands starts troubling and sometimes the back responds.
Then it seems that what to do so that after such a tiring schedule, sleep peacefully. Do you know? Too much fatigue does not cause sleep. Let us understand what can be done for a better sleep schedule.
Do you do stretching before sleeping? If not, then it should be done-
Studies have shown that there is a strong link between better sleep and meditation. If you meditate in bed for 15 minutes before sleeping, then it is good for the quality of your sleep. In the same way, stretching is also capable of giving you a peaceful sleep while making you feel good.
Now how would you ask? In fact, stretching helps your body adjust to the pain. What happened to the film? Let's make it easy - see, like stretching the legs after running, it helps to relieve the pain caused by running. In the same way, after working hard throughout the day, when our body gets tired, then by doing some stretching exercises before sleeping, our body shows the way out of the pain.
Just before going to sleep-
It's not a very frivolous thing. Just sit comfortably on your bed and do these 11 stretches, then get lost in the world of dreams.
beer hug-
As the name suggests, beer hug means hugging oneself. But titly. This stretches your upper back and shoulders as well as provides relief from pain in the back muscles.
Standing straight and taking a deep breath, open your arms wide and wide. While exhaling, hug yourself in a hugging pose with both your hands. Left hand on right shoulder and right hand on left shoulder. Breathe in while slowly pulling the shoulders forward.
Hold this position for 30 seconds. Then exhale and come back to the normal position.
Stretching the neck along with turning the head-
If you were looking for a way to get relief from shoulder, head and neck pain? Then this stretching is for you. Pay attention to your posture during this stretching. Keep your back and neck straight.
Now move your right hand from the top of the head to the left ear and slowly move the right ear towards the right shoulder. Hold this pose for 5 deep breaths. Then slowly bring your hands down and straighten the neck. Now repeat the bean cheese on the left side.
For a head roll, roll the head around the neck, but very comfortably. Gradually. Starting on the left side once, do 5 times. Then do it 5 times from the right side. This not only releases the tension, but also relieves the pain of neck and shoulder.
child pose-
This yoga pose is ideal for normalizing your breathing, relaxing the body and relieving you of stress. It is also great for relieving back, shoulder and neck tension or pain.
Kneel on the floor and sit back on your heels. Leaning forward, touch the forehead to the floor. Extend your hands completely in front. Until you feel a slight stretch in the shoulders.
Hold this pose for as long as you like or for 5 deep breaths. Then while exhaling slowly come up.
Sitting and leaning forward-
This stretching is great for loosening up the shoulders, spine and hamstrings as well as giving your back a good stretch. Along with this, it also gives good alignment to the back of those who work for long hours.
Sit with both your legs extended in front. Now, while spreading both the hands in front, bend forward and try to put the head on the knee. Do it with ease. It is not necessary that you reach your knees at once. Therefore, bend as far as you can easily bend. Hold this position for 2 to 3 minutes.
Straightening the legs against the wall-
This strong pose or pose relaxes the back, neck and shoulders.
For this stretching, choose an empty wall in the house. Now lie down and spread your legs completely against the wall. Hold this position as much as you can, then slowly fold the legs back to their normal position.
Butterfly Pose-
While doing this yoga, keep the back straight. This pose is very good for muscle pain in the legs, thigh and back pain. After doing this, immediate relief from pain is felt.
Sit down on the floor. Folding both the legs, join the toes together. Now, while raising the legs from the knees, move them up and down in the air. Just like a butterfly.
Hold this pose for 15-30 seconds. As long as you are comfortable. If you want, you can repeat this 2-4 times.
Sitting and stretching the hands-
This stretch is for the abs and lower back. After doing this exercise, you will start feeling the whole body relaxed and light.
Sit cross-legged on the floor, you can also sit on the bed if you want. Keep the back, head and spine ie backbone straight. Now while taking your right hand over the head, stretch it as much as you can on the left side. Repeat the same process on the right side.
Do one stretch at a time for 15-30 seconds.
Figure 4 Stretch-
This is an excellent stretch. It is often done after running. It removes all the pain of the feet. This stretching can prove to be very helpful in relaxing the body, especially the feet, before sleeping.
Lie straight on your back on the floor or bed. Keeping both knees bent towards the chest, bring one knee up to the chest at a time. Wait 20 seconds, then while exhaling, straighten the legs.
Repeat this 5 to 5 times on both the sides.
Bringing the knees to the chest-
An easy asana that can be done while lying on the bed. It relaxes your hips and lower back
Lie straight on your back. easy. Then bring the left leg to the chest by bending the knees, press lightly, then while exhaling, take the feet towards the ground. Repeat the same process with the right leg.
You can repeat this comfortably for 5 to 5 times.
spinal twist-
Lying on the bed, only after doing this stretch that moves the lower part from the waist from left to right and from right to left, you will feel that what is actually called the pain out of the body! This stretching is so cool and relaxing that if you do it once, you will feel like doing it everyday.
Stretching on the knees-
This stretch loosens up your back muscles and shoulders and also provides relief from pain.
Get down on your knees in front of a chair or sofa. Now spreading your hands in front, spread them straight on the sofa or chair whichever you have placed. Keep palms facing each other. Wait about 30 seconds in this paste. Then come back to the normal position. You can repeat this 3 times.
Tips for stretching before bed
Do warm up.
Whatever stretching exercises you want to do, keep your mind cool and do it comfortably. Not in a hurry or haste.
Do as much as you can. Doing everything is neither necessary for everyone, nor is it advisable. Bedtime stretching is meant to relax the body, not tire it out.
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