and meditative, such as those typical of yoga and tai chi, lead to an improvement in the quality of sleep which, in turn, translates into an improvement in the quality of life. But why does stretching have these beneficial effects on sleep? Probably for a variety of reasons. First, it helps to focus one's attention on the breath and body instead of the stressors of the day. This increased body awareness helps develop a more general awareness, which has been recognized as one of the factors that promote better sleep. Second, stretching offers potential physical benefits, helping to relieve muscle tension and prevent any cramps that can disrupt sleep.
Stretching can also be helpful in improving knee stiffness and should be done immediately after training. But there are other actions to take after training.
There are various types of stretching, one of them being active stretching.
, doing a great workout before bed can have the opposite effect. Here are five stretching exercises to add to your night routine for a more peaceful night. works on the rhomboids and trapezius muscles of the upper back. Helps relieve any aches or pains in the shoulder blades.
Execution
In an upright position. Breathe in and open your arms. Exhale and cross your arms, hugging each other. Breathe deeply as you press your hands on your shoulder blades to try to bring your shoulders forward. Maintain this position for 30 seconds. To release, inhale and open your arms back. Exhale and repeat with the left arm up.
when performing these operations.
Execution
Sit in a comfortable chair. Bring your right hand to the top of your head or left ear. Gently bring your right ear to your right shoulder, holding this position for five breaths. Repeat on the opposite side.
Then turn around to look over your right shoulder, keeping the rest of your body facing forward. Hold this position for five breaths. Repeat on the opposite side.
Lower your chin to your chest, holding it there for five breaths.
Return to a neutral position and let the head gently fall back for five breaths.
and shoulders, relieving pain and discomfort.
Execution
Get on your knees in front of a chair, sofa or coffee table, if you want to place a blanket or pillow under your knees, for added comfort. Check that the knees are directly under the hips. Stretch your spine as you pivot your hips to lean forward, resting your forearms on the surface. Maintain for 30 seconds. Repeat one to three times.
kneeling, but more relaxed. It is perfect for tuning in to your breath, relaxing your body and reducing stress. It also helps relieve pain and tension in the back, shoulders and neck.
Execution
Get on your knees, sitting on your heels. Zipper your hips to lean forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms closer to your body. A pillow or pillow can be used under the thighs or forehead for extra support. Breathe in deeply while holding the position, bringing your attention to any area of discomfort or tension in your back. Maintain this position for up to 5 minutes. You can also enter this position between stretches to give rest. to the body.
right below the right knee and the left leg stretched back, keeping the knee on the floor. Bring your hands to the floor below your shoulders, knees or towards the ceiling. Breathe deeply, focusing on stretching the spine and opening Feel the line of energy extending through the top of the head Hold this position for five breaths Repeat on the opposite side.
Stretching exercises for the arms are also useful.
Foot exercises and the Crab Walk are also helpful.
Exercises for tight hip flexors are also excellent.
