Stretching before going to bed, which will help you relax.

Are you ready to include a stretching ritual in your bedtime routine? Consider doing several of these stretches before going to bed for a total of 15 minutes every night. Although it is better to perform each stretch for three to five minutes (which means that at best stretching can take 20-30 minutes) to fully open the body, this may not seem feasible if you are new to stretching. In such cases, try to gradually increase the duration.At first, stay away from movements that fall into the category of advanced, with bending backwards, such as the wheel. Such things are a little invigorating, not soothing. People should know that they can be more sensitive in terms of getting energy from deeper stretches.

First of all, choose a stretch before going to bed that makes you feel calm and peaceful. If something does not relax you, then this is not what you should do before going to bed.

Bending the body forward

One of the best exercises. Stretching before going to bed helps to stretch the entire back of the body.

Stand up straight, feet shoulder-width apart
Lean forward at the hips to lower yourself, stretching your arms as close to the floor as possible
Allow the top of your head to touch the floor if possible.

Hold for 3 to 5 minutes.

The bar

Surprise: The plank is not just an exercise to strengthen the core muscles, it can be a valuable addition to stretching before going to bed. This is stretching the entire posterior chain of the body. If you've spent the whole day hunched over, it's really nice to just give your body a chance to stretch. If you don't like the bar on your forearms, feel free to stay in a high bar to stretch.

Start with a high bar
Bend your elbows to the floor and put your weight on your forearms
The body should form a straight line from the shoulders to the ankles.
Bend your pelvis and tighten your abs to activate the core muscles.
Keep your head in line with your spine.

Hold for 2 minutes.

Lifting the legs on the back.

Lie on your back, both legs stretched out in front of you, arms at your sides, palms resting on the floor
Lift your right leg up to the ceiling and lower it as close to your chest as possible.
Reach out with your right hand to the toes of your right foot, trying not to lift your chest off the floor.

Hold for 3 to 5 minutes, then repeat on the opposite side.

Lateral extension of the hip.

Lowering the leg to the side, this option of lifting the leg on the back helps to relax the hips and relieve tension.

Lie on your back, both legs stretched out in front of you, arms at your sides, palms resting on the floor
Lift your right leg up to the ceiling and lower it as close to your chest as possible
Reach out with your right hand to the toes of your right foot, trying not to lift your chest off the floor.
Gently lower your right leg and right arm to the floor on the right side of your body.

Hold for 3 to 5 minutes, then repeat on the opposite side.

The Sphinx.

This classic pose will allow you to feel a pleasant stretching of the entire back.

Lie on your stomach, forearms stretched out on the floor in front of the trunk, palms touching the floor, and legs stretched out behind the trunk, feet resting on the floor. Make sure that the elbows are positioned directly under the shoulders
As you inhale, pull your chest forward and look up to the ceiling.

Hold for 3 to 5 minutes.

The pose of the child.

This stretching before going to bed helps stretch your upper back, and rotating your palms toward the ceiling can stretch the upper part of your shoulders.

Sit comfortably on your knees, buttocks on your heels
, Tilt your torso forward, putting your forehead on the mat
Lower your chest as close to your knees as possible, stretching your arms forward

Hold for 3 to 5 minutes.