Stretches to Do Before Bed for Good Sleep

This stretch exercise relaxes your lower back and this exercise can be done easily on the bed -

• Lie on your back in the middle of your bed. Bring both your knees towards your chest and then move them to the right side of your body.
• Extend your arms out in a 'T' position and move your head to the left (opposite side of your leg).
• Maintain this position for 30 seconds. Then, lift your knees back to the center and repeat on the other side.

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This is a simple, yet effective lower back stretch -

• Lie on your back with your legs extended.
• Slowly bring your right knee to your chest as long as your left leg is comfortable.
• Bring your hands around your shins and slowly pull them closer to your chest to increase the stretch. This will reduce the strain on your shoulders and neck.
• Hold this position for at least 30 seconds and then repeat for the left side.

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This stretch exercise removes tension from the hips and lower back -

• Lie comfortably on your back and bend both knees.
• Grab the outside edges of your feet with your hands.
• Relaxing the shoulders and head, draw your knees towards the floor next to your chest.
• Maintain this position for 30 seconds.

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This stretch builds abdominal, chest, and neck muscles while increasing the flexibility of the spine -

• Lie on your stomach and extend your arms out in front of you like in a push-up position.
• Keep your hands at chest level and raise your torso. Slightly bend your elbows as you lift your torso.
• This helps to stretch your chest and neck muscles.
• Hold this position for 30 seconds and then lower your torso back down.

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It is an ideal stretch exercise for your torso, spine, neck, chest, and shoulders -

• Lie on your back with your legs extended forward.
• Lift your head and upper back off the bed and support your torso with your elbows.
• Tilt your head back and maintain this position for 30 seconds.

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This is an effective stretch exercise for the hips and lower back -

• Come to a sitting position, and bend both your knees so that the soles of both feet touch each other.
• Lean forward as much as you want.
• Try to hold this stretch for 30 seconds.

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This stretch works by lengthening your spine and gently lengthening your abdominal muscles -

• Get on the bed on your hands and knees, keeping your arms straight.
• Curl your spine by pressing your abs toward the ceiling and drop your head toward the bed.
• Maintain this position for a few seconds.
• Slowly lift your face while lifting your back.
• Maintain this position for a few seconds and then repeat.

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