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Come on, Try These 6 Stretching Moves Before Sleeping To Be More Sound

Frequent difficulty sleeping, even sleep feels less sound? If so, maybe now is the right time for you to try doing yoga or tai chi, which according to the latest review from Sleep Medicine Reviews can help you sleep faster and more soundly. However, if you want a shorter method, you can stretch before going to bed. What is the purpose and how do you do it? Here's the review.

The benefits of stretching before going to bed

Like sports movements, stretching movements before going to bed will help focus your mind on gestures and breathing arrangements. Indirectly, thoughts about stress and other unpleasant things that happen today will be forgotten.

Stretching before going to bed can also help relieve tense muscles, while preventing cramps during sleep which often make you wake up at night.

Variety of stretching movements before going to bed

1. Seated forward

Source: Prevention

This stretching motion will help relax the legs, thighs, back and shoulders muscles.


  1. Sit in front of the position of the legs straight forward and both hands raised up.
  2. Point your body forward with your hand still the same (see picture), as if you were kissing your knee.
  3. If your back hurts, bend your knees slightly or support at the bottom of the knee to apply pressure.
  4. Hold this position for about 5 minutes.

2. Bear hug

By doing this stretching motion before going to bed, it can relax the muscles of the back. Especially for those of you who complain of pain in the shoulder and back because they often carry heavy loads or the wrong sitting position.


  1. Stand straight with both hands wide open, then take a deep breath.
  2. Exhale slowly, while crossing your hands to the back (see picture).
  3. Hold this position for 30 seconds.
  4. Continue by stretching both hands back, while taking a deep breath.
  5. Repeat cross-arms and exhale slowly.
  6. Do this alternately until about 7 times.

3. Neck Stretches

Want to relieve tense head, neck and shoulder muscles? This stretching before bedtime is just right to do!


  1. Sit or stand with your body upright, then raise your hands around your head to hold your left ear.
  2. Still in the same position, tilt your head to almost touch your right shoulder.
  3. Hold the position for about 8 seconds, then repeat on the opposite side.
  4. If you have, replace other movements by placing your chin on your chest and holding it for 8 seconds.
  5. Return to the original position (head and body perpendicular), then repeat the previous movement to about 5 times.

4. Child's pose

In addition to helping to make the body more relaxed, regulate breathing, and reduce stress, this body movement can also help expel pain and stiffness in the muscles of the back, shoulders and neck.


  1. Sit with your knees touching the floor, and your buttocks resting on your heels,
  2. Relax your knees and feet on the floor, then let your body lie flat on the front with your face facing the floor (see picture).
  3. Extend your hands forward to relax the muscles of your shoulders and hands. To be more comfortable, you can use a pillow that is placed under the thighs or face to give more energy.
  4. Take a deep breath, then remove it slowly.
  5. Hold this position for about 3-5 minutes.
  6. Movement like this can be done between stretching movements before another sleep to give a little break for the body.

5. Legs up the wall

The purpose of this movement is so that your back, shoulders, and neck that often feel stiff and sore can be more comfortable during sleep.


  1. Lie down with the position of both feet raised and pressed against the wall.
  2. Place your hips and feet on the wall, then choose how far away from the wall is comfort.
  3. To be more comfortable, you can put a pillow under your hips.
  4. Place your hands in a comfortable position, can be on the side of the body (see picture).
  5. Hold this position for up to 5-8 minutes.

6. Reclining bound angle pose

After a tiring day, doing stretching exercises can help reduce tension in the hip muscles and around the groin. Especially if you often spend time sitting all day.


  1. Sitting on the floor with the position of both feet meet each other. Automatic legs will bend and open wide.
  2. Slowly, bring your body back until your back is on the floor (see picture). If necessary, use a pillow under the knee to make it more comfortable.
  3. Put your hands in a comfortable position, can be on the side of the body.
  4. Take a deep breath, and feel relaxation from the waist and thighs.
  5. Hold this movement for up to 5-8 minutes.

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