Stretching before bed can help you release tension in your muscles and prepare your body for a good night’s sleep. Here are some stretches you can do before bed to promote relaxation and improve your sleep quality. A randomized controlled trial published in the journal Sleep Medicine in 2010 found that a 16-week exercise program significantly improved the sleep quality and quantity of adults with chronic insomnia. The participants in the exercise group engaged in moderate-intensity aerobic exercise for 30 minutes, three to four times per week.
Childs pose: kneel on the floor, touch your big toes together, and sit on your heels. Stretch your arms out in front of you and lower your forehead to the floor. Hold for 30 seconds.
Butterfly pose: Sit on the floor and bring the soles of your feet together. Hold onto your ankles or feet and gently press your knees toward the floor. Hold for 30 seconds.
Cat-Cow: get onto your hands and knees with your wrists under your shoulders and your knees under you hips. Inhale and arch your back, lifting your tailbone and head. Exhale and round your spine, tucking your chin to your chest. Repeat for 30 seconds.
Standing forward bend: stand with your feet hip-width apart and fold forward at your hips. Let your arms hang toward the ground and relax your neck. Hold for 30 seconds.
Seated twist: sit on the floor with your legs straight out in front of you. Bend your right knee and cross it over your left leg, placing your foot on the ground. Twist to the right and hold for 30 seconds before switching sides.
Remember to breathe deeply and focus on relaxing your muscles while holding each stretch. Doing these stretches before bed can help to calm your mind and body, leading to a more restful night’s sleep.
Discomfort and soreness are a part of life. What is not normal is living with pain. If you are still experiencing that pain, it's time to talk to your physical therapist or primary care physician.
Try to stay away from narcotics, injections and knife happy surgeons as a primary option for your treatment. There are no magic bullets, but majority of pain symptoms can be resolved with conservative measures like exercises, manual therapy and pain management.
Aimee Cervantes, Rehab Tech at Rehabon Physical Therapy. Aimee is a PTA graduate and has experience at different settings of Physical Therapy. She plans to take her licensure exam after her wedding! Aimee's hobbies are crafting and graphic design. She enjoys seeing her ideas come to life!
Irfan Ibrahim is an Owner/Physical Therapist at Rehabon Physical Therapy, Downers Grove IL 60515. He enjoys sunshine and rainbows with his three children. Loves hiking, biking and golfing but he has accepted to live with his mediocre skills. Questions??!! Email him: Irfan@rehabon.com follow him on Facebook