There are many benefits to stretching. Mainly it helps your muscles and joints to stay flexible not only to improve physical performance, but also to aid you during daily activities, because stiff muscles makes your entire body tense and is one of the leading causes of back pain.

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But did you know that one of the best times to stretch is before going to bed? That’s right, stretching helps you to relax your entire body and prepare it for a healthy sleep. You can improve your sleep quality as well as eliminate that muscle pain we sometimes get after waking up if we slept ‘funny.’

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Stretching exercises before bedtime

If you’re curious about stretching before going to sleep, here are some exercises to get you started:

1. Child’s pose. Come down on your knees, extend your arms in front of you to support your neck or bring your arms alongside your body. Breathe deeply in while holding the pose for 5 minutes.

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2. Neck stretches. Drop your chin down to your chest, holding it here for 5 breaths. Return to a neutral position and allow your head to gently fall back for 5 more breaths. Repeat 5 times. Next, turn your head right to look over your shoulder, while the rest of your body is facing forward. Hold for 5 breaths and repeat on the opposite side. Repeat 5 times.

3. Legs-up-the-wall. Lie on your back and swing your legs up against the wall with your hips either right up against the wall, or 5 inches away from it. Rest your arms as comfortable. Stay in the pose for up to 10 minutes.

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4. Seated forward bend. Sit down and extend your legs in front of you. Hinge at your hips to fold forward, reaching out your arms in front of you. Relax your head and tuck your chin into your chest. Hold for up to 5 minutes.

5. The bear hug. Stand straight and open your arms as you inhale. Exhale as your cross your arms and place your right arm over your left as you give yourself a hug. Breath in and let your hands draw your shoulders in. Hold for 10 seconds, exhale, and repeat with your left arm on top of your right.

We hope these exercises will be helpful!

This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.