5 stretches to do before sleep

Stephen PaulSPORT

The French are increasingly affected by sleep disorders: difficulty falling asleep, insomnia, choppy sleep, lack of rest… What if stretching allowed you to sleep better? Here are 5 stretches, described step by step, to practice every day, to recover a quality sleep and sleep serenely.

Why is stretching beneficial before sleeping?

Types of stretching

There are two types of stretching:

  • Joint stretching, which consists of stretching the different connective tissues such as tendons, ligaments, joint capsule (organic tissue that surrounds the synovial cavity and unites the bones).
  • Muscle stretching, which consists of gently stretching themuscle, to make it more elastic.

Also, when we stretch, we solicit all the “mechanics” used to move. In addition, there are several ways to stretch:

  • Passive, or static, stretches can be short (a few seconds) or long (a few minutes) duration. They consist of putting the muscles in progressive tension, without any contraction.
  • Active, or dynamic, stretching, which involves a brief contraction of about ten seconds of the muscle.

The health benefits of stretching

Everyone needs to stretch, whether athletic or not. Stretching is ahealthand well-being gesture absolutely essential to man. Indeed, they are sources of many physical and psychological benefits:

  • They preserve muscle flexibility and joint amplitude : a person who stretches daily will be less stiff and will suffer less from age-related pain than a person who stretches little or not at all.
  • They reduce chronic pain , whether or not related toDiseases (1)
  • stretching generates better blood circulation, gentle warm-up of the muscle, improved joint flexibility
  • By acting positively on the microcirculation, stretching can lower blood pressure (7) , especially if practiced regularly and over the long term.
  • They allow you to sleep better (8) : stretching reduces chronic pain and has a positive effect on stress and anxiety, which deteriorate the quality ofquality and and disturb sleep

What stretches to do before sleeping?

To get rid of the tensions of the day, find calm and prepare for sleep, nothing beats a series of stretches. But before proceeding, it is important to:

  • Perform the stretches gently, gradually relaxing your muscles
  • Stretch in a temperate atmosphere (neither too hot nor too cold)
  • Opt for a quiet and relaxing place
  • never force
  • Breathe through your nose, slowly and deeply

Stretch # 1 : Child’s Pose

Passive stretching, which relaxes the muscles of the lumbar area.

  • Sit on the floor, legs bent and Buttocks on your heels.
  • Rest your bust on your knees, then stretch your arms forward, on the floor.
  • Go and look in front of you with your hands, to stretch your back, without your buttocks coming off your heels.
  • Once the maximum stretch is reached, release all tension in the body and breathe deeply for 5 minutes.
  • Get up gradually, to avoid any violent muscle contraction.

Stretch # 2 : Cat Pose

A dynamic stretch, which solicits the back muscles, stretches the spine and tones the abdominals. It thus allows to free the body of its dorsal tensions and toSleepWell.

  • Get on all fours, legs slightly apart, arms straight, feet stretched and hands flat.
  • Inhaling, arch your back, pushing your Bellytowards the ground. Open your chest, raise your head slightly and roll your shoulders back.
  • On the exhale, round your back and push it up to the sky. Pull the belly towards the spine.
  • Repeat this stretch 10 to 15 times.

Stretch # 3 : Neck and Traps

Another active stretch, which relaxes the muscles of the neck and the nape of the neck and avoids the risk of torticollis.

  • Sit cross-legged with your back straight and your neck straight.
  • Rest your left palm on the right side of your head and slowly tilt your head towards your left shoulder.
  • Hold the position for a few seconds, then slowly raise your head.
  • Perform the same movement on the other side.
  • Repeat the stretch 5 times on each side.

Stretch4:Head to knee posture

To sleep well, it is also important to stretch your legs and knees.

  • Sit on your ischium (buttock bones), even if it means placing a small cushion under your buttocks.
  • Extend your left leg in front of you, toes to the sky, while your right leg is bent, right foot againstknee
  • On inspiration, lengthen your spine by resting your head on the outstretched leg, arms outstretched, hands grasping the left foot.
  • On exhalation, amplify the flexion: the back is slightly round, the muscles of thethigh (quadriceps, hamstrings) stretch.
  • Without tensing up, and relaxing the muscles as much as possible, hold the posture for 5 deep breaths, then come back up.
  • Do the same with the other leg.

Stretch # 5 : Seated twist

This stretch, which stimulates the abdominal strap , is conducive to good digestion , essential for good sleep.

  • Sit on your seat bones, bend your right leg on the ground, right foot against the left buttock.
  • Bend your left leg in front of you, left foot on the outside, against the right thigh. The back must remain straight.
  • Rest your right arm against your left leg.
  • On inspiration, put your left hand behind you, arm outstretched, twisting the bust to the left, while remaining straight.
  • Hold the posture for 5 deep breaths.
  • Switch sides.
Stephen
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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.