Some people fall asleep as soon as their head touches the pillow, some drink chamomile tea, while others need more effort to sleep. Researchers in 2021 concluded that sleep requires relaxation. How to relax your head and body? Perform a few stretches that will allow you to focus your thoughts on your breathing and muscles, and not on the events you experienced during the day. Yoga offers approximately the same tactics - directing your energy towards relaxation. Relaxing physical exercises will allow you to smoothly transition from an active day to sleep without resorting to medications. Those who are tired of sleepless nights, I think, will want to try a few exercises from this article.
Cat/cow asana
Cat and cow yoga pose releases tension in the upper back and neck and synchronizes breathing, which begins to calm the body and mind. Stand on the floor in a tabletop position, hands under your shoulders, knees under your hips. As you inhale, lower your stomach, press your chest and look up. Exhale, tuck your chin towards your chest. Move smoothly. Take three to five breaths.
Forward lean
This type of exercise involves a large part of the body: the back, hamstrings, shoulders and lower back.
- Sit on the floor with your legs slightly apart.
- Slowly lean forward, sliding your palms along your legs, trying to reach the tips of your toes.
- Hook your toes on your feet, press your chest to your thighs, and your chin to your chest.
- Take a breath and freeze for a few seconds.
- As you exhale, slowly return to the starting position.
Child's Pose
Child's Pose relieves tension in the back and shoulders, gently stretches the hips, and has an overall calming effect. Lower your hips back toward your heels and position your chest between your thighs. Your big toes are touching each other and your knees are spread as far apart as necessary to allow you to breathe deeply. Extend your arms in front of you. Your forehead may be on the floor.
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Exercise "Bridge" for muscle relaxation
Take a supine position. Bend your knees, place your heels hip-width apart as close to your buttocks as possible. Raise your pelvis up to the maximum distance from the floor. Place your arms along your body, your shoulders should lie on the floor. Count to 30 and return to the starting position lying on your back. Repeat 4-5 times.
The exercise should be performed slowly, without sudden movements. It will help you relax your neck muscles and stretch your spine. And also, work out the whole body. In addition, with this exercise you will pump up your buttocks.
Thread-to-needle pose
This gentle twist releases tension in the shoulders and begins to stretch and relax the lower back. Start in a tabletop position, with your wrists under your shoulders and your knees under your hips. As you inhale, raise your right arm to the sky, palm facing away from your body. Exhale and move your right arm under your chest, resting your shoulder on the floor. Turn your right palm up toward the sky and place your right cheek on the floor. Keep your left palm flat on the ground, or deepen your twist by pressing your left hand toward your lower back. Hold for five breaths. Then, as you inhale, lift your right arm toward the sky for a gentle counter-twist. Exhale, return to the starting position and repeat on the other side. You will notice an improvement in your sleep very quickly.
Spinal stretching exercises
Get down to the floor. Take a sitting position on your knees. Lower your pelvis onto your heels and stretch your arms forward. Lie with your chest on the floor, lower your head between your hands. With each exhalation, stretch your arms further. Count to 30 and slowly return to the starting position. Repeat the exercise 4-5 times. Subscribe to our Facebook page!
In yoga, this pose is called “Balasana” or “Child’s Pose.” It will help you stretch your spine and relax your back and neck muscles. Balasana also improves blood circulation to the brain, helps relieve stress and fatigue and calm thoughts.
Neck massage with balls
This technique helps relieve tension in the neck and stimulates the vagus nerve, the driving force behind the parasympathetic nervous system, which influences sleep and mood. Lie on your back with a yoga mat or thick book under your head. Turn your head to the right and place the ball on the top of your neck behind your ear. Take five deep breaths here. Then nod gently three or four times. And switch sides.
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Bear hugs and snow angels
These two exercises open up the chest, relieve tension in the back and shoulders, and counteract postural problems—poor posture has been shown to affect stress, mood, breathing, and circulation.
Lie on your back and place two tennis or massage balls between your shoulder blades at the top of your spine. Keep your knees bent and your feet flat on the floor. Place your head on the floor and spread your arms to the sides. Take three to five breaths here. Then hug yourself by crossing your right arm over your left and switch by crossing your left arm over your right. Repeat this bear hug several times.
Then extend your arms again. Inhale and slowly extend your arms above your head. Exhale and press your elbows towards your waist. Repeat the exercise three to five times, trying to keep your hands on the floor throughout the movement. Lift your hips, roll the balls down your spine and repeat. Continue rolling the balls down your back and repeating “bear hugs and snow angels” until you reach the middle of your back.
"Bear Hug"
While standing on the floor, do the following:
- straighten your back, take a deep breath and stretch your arms to the sides;
- As you exhale, hug yourself tightly with your arms so that your right is above your left;
- stretch your arms in front of you, take a deep breath and freeze for 30 seconds;
- exhale and arms to the sides;
- Inhaling, hug yourself so that your left hand is now above your right.
This exercise can stretch and relax the trapezius and rhomboid muscles of the back and reduce pain in the shoulder blades.
Reclining Pigeon Pose
Also known as the "lying pigeon" in yoga, this stretch opens the hips, relieves pressure in the lower back, and counteracts sitting for too long and poor posture. Lie on your back with your knees bent and your feet flat on the floor. Cross your right leg over your left thigh, just above the knee.
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Stay here or grab the back of your left thigh and gently pull both legs toward you. Bend both legs and keep your left leg at knee level or higher. Hold for 5-10 breaths and switch to the other side.
Low lunge
- Place your right leg in front of you and take your left leg back.
- Gently bend your right leg at the knee and move your left leg as far back as possible.
- Place your hands on the floor, extending your left leg and taking a deep breath, freeze for 20 seconds.
- Change the position of your legs and repeat the exercise.
This stretch targets the back, hips, groin, and chest to relieve pain in these areas of the body.
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Knee to chest
This combination movement stretches the hips and lower back. Stretch your legs and move them together. Bring your right knee toward your chest, wrap your fingers around your right shin, and gently grasp your knee to stretch your lower back and hips. Hold for three breaths. Release your knee and point it across your left leg to gently rotate your spine. Turn your gaze to the right. Hold for 5-10 breaths and switch to the other side.
Legs up the wall
This yoga pose stretches the hamstrings, relieves tension in the lower back, and can help reduce any swelling or cramping that may occur from sitting or standing for long periods of time.
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Sit with your hip against the wall. Raise your legs parallel to the wall, lean back and place your upper body on the ground, forming an L-shape. If your hamstrings are tight, move your hips a few inches away from the wall or bend your knees slightly. For additional support, you can also place a folded blanket or bolster under your lower back. This will lift your buttocks slightly off the ground.
Bring your right index finger to your nose and gently close your right nostril. Take 5-10 slow breaths in and out through the left nostril only, which reduces blood pressure, body temperature and anxiety. Release your hand and breathe slowly and deeply through both nostrils. Then press your feet against the wall, lift your hips slightly, and roll onto your side. Stay on your side for a few breaths, taking your time to come out of the pose.
Box breathing
This powerful relaxation technique can help clear your mind and relax your body. Navy SEALs reportedly use it when their bodies are in fight or flight mode. Climb into bed, lie on your back and place your hands on your stomach. Close your eyes and inhale through your nose to the count of four. Hold your inhalation for four seconds. Exhale completely for a count of four, making sure all the air is expelled from your lungs. Stay breathless for the count of four. Repeat this process for three to five minutes.
If you do these exercises regularly, you will significantly improve your sleep quality.
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General rules for doing exercises before bed
The issue of losing weight is relevant for both women and men, and even for children and adolescents. This is due to an incorrect diet and a passive lifestyle, which is inherent in all modern people. Physical activity plays a very important role in normalizing metabolism and bringing your figure to the desired standards.
- In order for weight loss exercises performed at night to be easy and most effective, it should be started no earlier than 1 hour after dinner and no later than 1.5 hours before bedtime.
- There are different categories of physical activity that are suitable for losing weight and giving a beautiful figure. Among them are cardio and strength exercises, as well as stretching exercises. They have different effects on muscles and the metabolic process, but all are beneficial for the beauty and health of the entire body.
- Cardio exercises are the most effective for people losing weight. When performed correctly, they allow you to bring your heart rate to the optimal frequency and maintain it at this level throughout the entire workout. Such measures allow you to increase blood flow, speed up metabolism and burn extra calories.
- At the same time, when performed at night, this group of exercises can lead to excessive stimulation of the nervous system, which will complicate the process of going to sleep. Due to all the properties of cardio training, it should be the first in the evening exercise routine.
- As for other groups of exercises, they should be included in the exercise depending on what results you want to achieve. If you dream of a sculpted body, then strength training will help with this, as it promotes muscle growth and strengthening. If your dream is graceful, sophisticated features and feline plasticity, then you should give preference to flexo training, that is, muscle stretching exercises. The combination of these load categories allows you to achieve the most pronounced results.
- To achieve good results, evening exercises should be performed at least 3-4 times a week and gradually increase the intensity and duration of training. With regular exercise, you can achieve good results and very soon surprise your friends and family with a thinner, athletic figure.
