How to do stretching exercises before bed

Sleep quality has always been a topic of concern to people. This is because good sleep not only makes people's bodies healthier, but also has the effect of beautifying and nourishing the skin. If you sleep well, your spirit will be better. When you are in good spirits, you will have great motivation in both work and life. However, with the development of society, many people have serious sleep problems. Some people say that moderate exercise before going to bed is good for sleep, especially stretching exercises can relax the whole body. So how do you do stretching exercises before going to bed?

1. Stretch your left leg forward, cross your right leg, slowly lean your upper body forward so it is close to your leg, and feel the back of your thigh and buttocks being stretched. Hold for 10 seconds. Make sure your back is straight and your abdomen is tight. Repeat 3 sets on each side.

2. Raise your left knee, cross your right leg, keep your elbows close to the bed, lean your upper body forward to the maximum and hold for 10 seconds. Repeat 3 sets on each side.

3. Lie prone with your legs straight and together, and support your body with your elbows. Keep your abdomen close to the bed, stretch your back to the maximum and hold for 10 seconds, repeat 3 sets.

4. Lie on your right side, support your head with your right hand, tighten your left ankle with your left hand, stretch your thigh backwards to the maximum and hold for 10 seconds, repeat 3 sets on each side.

5. Static stretching

Gradually increase the stretching force. Once you feel the stretch, stay in that position for 10-15 seconds, no more than 30 seconds. In this way, the muscles will slowly stretch while relaxing and will not automatically contract.

6. Stretch your back

Sit on a mat (bed), stretch your legs forward, feet together, tuck in your abdomen and chest, bend your torso forward as much as possible, raise your head and stretch your neck, and stretch your arms forward at the same time, preferably touching your feet. Do 8 to 12 times per set, 3 to 4 sets are appropriate. When doing it, pay attention to starting from slow to fast, and the range of motion from small to large, and follow the steps to prevent ligament sprain.

What is the stretching exercise before bed? After reading the introduction above, I believe everyone has a good understanding of how to sleep better through exercise. Therefore, people who want to improve their sleep can use such exercises to help their sleep. Moreover, such exercises can relax their muscles and make the body's circulation smoother, thus achieving the effect of weight loss.