Stretch Before Sleep? 4 Must Do Stretch Exercise Before Going To Bed(2023)

Here are some stretching exercises that can help improve your quality of sleep:

1. Bear hug

This stretch helps to relax your upper back, and at the same time, improves posture, and alleviates conditions like frozen shoulder.

Here’s how to do it:
1. Stand straight, and inhale, as you open your arms out wide.
2. Exhale as you cross your arms.
3. Put your right arm over your left, and your left one over your right, as if you are giving yourself a hug.
4. Take in a deep breath, as you use your hands to draw your shoulders forward.
5. Hold this stretch for 30 seconds.
6. Release by inhaling and open your arms towards the back.
7. Exhale and repeat.

2. Neck stretches

We end up sitting on our desks for far too long. These neck stretches will help to alleviate any stress that is caused by such postures.

Here’s how to do it:
1. Sit in a comfortable chair. Take your right hand to the top of your head or to your left ear.
2. Next, bring your right ear towards the shoulder on the same side, and try to hold this position.
3. Do the same on the opposite side.
4. Look over your right shoulder, and make sure the rest of the body faces forward.
5. Hold this position for a while.

3. Kneeling lat stretch

This stretch is particularly helpful for those who experience any discomfort in their back or shoulders, and it gets affected by quality of sleep.

Here’s how to do it:
1. First, get into a kneeling position, and make sure your knees are under your hips.
2. Stretch your spine, as you hinge at the hips. Come forward, and rest your forearms on the surface, making sure your palms are facing together.
3. Hold this stretch for 30 seconds.
4. Repeat a few times.

4. Child’s pose

This child’s pose stretch helps to relax your body, and releases tension in your back, shoulders, and neck.

Here’s how to do it:
1. Kneel on the floor, and sit back on your heels.
2. With the help of your hips, come forward and rest your forehead on the floor.
3. Extend your arms in front of you, so as to support your neck.
4. Inhale deeply, while holding the pose.
5. Hold this pose for about 5 minutes.