Often
hard to sleep, even sleeping feels less sleep? If Yes, maybe now is the right
time for you to try doing yoga or tai chi, which according to the latest review
of Sleep Medicine Reviews can help to sleep faster and sleep. However, if you
want a shorter way, you can do stretches before going to bed. What is the goal
and how do I do it? Following his review.
Benefits
stretch before bed
Befitting
a sports movement, the movement of the stretch before bed will help focus your
thoughts on the gestures and the settings of your breath. Indirectly, thoughts
about stress and things went sour no more that happened today will be
forgotten.
Stretch
before bed may also help relieve the muscles of the body are tense, as well as
prevent cramps while sleeping that often makes you awakened at night.
The range of motion stretches before bed
1.
Seated forward
The
movement of this stretch will help relax your muscles of legs, thighs, back,
and shoulders.
Here's
how:
Front
seats position both feet straight ahead and both hands raised upward.
Point
your body forward with hand position is still the same (see picture) as if being kissed the knees.
If
your back pain, bend Your knees a little or give a buffer at the bottom of the
knee in order to put pressure.
Hold
this position until about 5 minutes.
2.
Bear hug
By
doing this stretch before bed movement, can relax
muscles back. Moreover, for those of you who complained of pain in the shoulder
and back section because often carry heavy loads or the wrong sitting position.
Here's
how:
Stand
upright with both hands wide open position, then inhale.
Exhale
slowly, while crossing his hands up to the back (see picture).
Hold
the position for 30 seconds.
Proceed
with expanded both hands back, while you breathe
in.
Repeat
the movement crossed hands and throw the breath slowly.
Doing
this alternately until about 7 times.
3.
Neck Stretches
Want
to relieve the muscles of the head, neck,
and shoulders are tense? The movement stretches before bed is fit to do!
Here's
how:
Sit
or stand erect, body position and lift the hands encircling the head to hold
the left ear.
Still, with the same position, tilt the head
until it almost touches the right shoulder.
Hold
that position around 8 seconds, then repeat on the opposite side.
If
it is, replace the other movement by putting his Chin on his chest and hold it
for 8 seconds.
Back
to its original position (perpendicular head and body), and then repeat the
previous movements until about 5 times.
4.
Child's pose
In
addition to helping create a more relaxed body, regulating breathing, and
reduce stress, body movement can also help drive away the pain and stiffness in
muscles of the back, shoulders, and neck.
Here's
how:
Sit
with your knees touch the floor, position, and
butt resting on heels,
Relax
your knees and feet on the floor, then let your body like a towards the future
with the position of the face facing the floor (see picture).
Expand
the hands forward to loosen the muscles of the shoulder and hand. To make it
more comfortable, you can use a pillow placed under the thighs as well as the
face in order to give more power.
Breathe
in, and then remove it slowly.
Hold
this position until about 3-5 mins.
Movements
like this can be done in between the movement of the stretch before bed to give
you a bit of a respite break for the body.
5.
Legs up the wall
The
goal of this movement was to the back, shoulders, and neck often feels stiff
and sore could be more comfortable while sleeping.
Here's
how:
Lying
down with legs elevated position and stick on the wall.
Place
your hips and legs on the wall, and then select how far away with the walls
match the comfort.
So
that is more convenient, you can put a pillow under her hips.
Put
your hands in a comfortable position, could be on the side of the body (see picture).
Hold
this position until the 5-8 minutes.
6.
Reclining bound angle pose
After
undergoing a pretty tiring day, do these stretching movements can help reduce
the strain on the muscles of the hips and around the crotch. Especially if you
frequently spend the time to sit all day.
Here's
how:
Sitting
on the floor with the sole second position bump into each other. Auto-away will
be bent and wide open.
Slowly
bring the body back to back is stuck to the floor (see picture). If necessary,
use a pillow under the knees to make it more comfortable.
Put
your hands in a comfortable position, could be on the side of the body.
Inhale
deeply, and feel the relaxation of waist and thighs.
Hold
it up to 5-8 minutes.
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