Did you know that stretching is the best way to relax your tense muscles? Due to today's increasing stress and fast food, it has become a bit difficult to get good and restful sleep, but if you take some time before sleeping at night and do stretching exercises, then getting better sleep is not a difficult task. Here are some simple stretches that you can do from the comfort of your bed.

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Today in this article, we are telling which are such stretching exercises, by doing which one gets good sleep at night -

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  1. Spine Twisted Stretch for Restful Sleep
  2. A knee hug stretch is the way to sleep
  3. Happy baby pose for sleep
  4. Cobra Stretches for Sleep
  5. Fish stretching exercises for better sleep
  6. Butterfly Stretch Good for Sleep
  7. Cow Stretch Before 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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