A full-body stretching routine can be a great way to improve flexibility, reduce muscle tension, and promote relaxation. Additionally, one of the benefits of stretching is that you can perform it anywhere. you can even stretch while you’re still in bed If you’re feeling too lazy or sluggish to get out of bed. So in this article, we’re gonna give you a routine for quick full body Stretch for Relaxation before and after bed to keep your muscles calm, relieve aches, and boost your mood.
Stretching comes with tons of benefits and having a regular stretching routine can help improve flexibility, promote relaxation, ease stress, etc…
Here is a simple routine that targets all major muscle groups:
Full body Stretch After Bed:
i. Neck Stretch:
Sit or stand with good posture and gently drop your ear towards your shoulder, while placing one hand above your head and the other at the base neck, feeling the stretch in the opposite side of your neck. Hold for 15-30 seconds and repeat on the other side.
ii. Shoulder Stretch:
There are different variations to stretching your shoulder. But we will drop at least two and you can research them as you experiment with which one works best for you.
a) Stand with a good posture, Interlace your fingers behind your back, and gently lift your arms towards the ceiling, feeling the stretch in your shoulders and chest. Hold for 15-30 seconds.
b) Sit or stand with a good posture and place your hand in front of you, then move one arm sideways as you try to keep it locked with your elbow of the opposing arm. Hold for 15-30sec
iii. Downward-Facing Dog:
Squat on all fours, with your shoulders over your wrists and your hands shoulder-width apart, begin with your knees up. In order to stretch your legs and raise both knees into the air, tuck your toes into the mat or the ground.
Stretch out your hamstrings. Hold, then let go simultaneously for 20-30sec.
This posture stretches the shoulders, arms, and legs.
iii. Hamstring Stretch:
Sit on the floor with your legs straight out in front of you and reach towards your toes, feeling the stretch in your hamstrings. Hold for 15-30 seconds. It is also referred to as the seated forward bend
There’s a different range of motion to this stretch and if done to the full range it is also a good stretch for your hamstrings and back. But be careful not to force it and just go as far as you can and you can only improve over time with form.
This exercise stretches the muscles in your back, waist, and hamstrings.
iv. Hip Flexor Stretch:
Kneel on the floor with one leg forward and one leg back, keeping both knees at 90-degree angles. Gently shift your weight forward, feeling the stretch in your hip flexors. Hold for 15-30 seconds and repeat on the other side.
v. Quad Stretch:
Stand with one hand on a wall or chair for balance and grab your ankle with your other hand, pulling your heel towards your buttocks and feeling the stretch in your quadriceps. Hold for 15-30 seconds and repeat on the other side.
vi. Calf Stretch:
Stand facing a wall with one foot forward and one foot back. Lean forward towards the wall, keeping both heels on the ground and feeling the stretch in your calves. Hold for 15-30 seconds and repeat on the other side.
Full Body Stretch Before Bed:
i. Cat-Cow Stretch:
Get on your hands and knees and alternate between arching your back up like a cat and then dropping it down like a cow, feeling the stretch in your spine. Repeat 5-10 times.
ii. Child’s Pose:
Sit back on your heels with your arms extended in front of you, feeling the stretch in your lower back and hips. Hold for 30 seconds.
iii. Butterfly Stretch:
Sit on the floor with the soles of your feet together and gently press your knees towards the floor, feeling the stretch in your inner thighs. Hold for 30 seconds.
iv. Seated Forward Bend: This exercise has been addressed above as a hamstring stretch. Scroll up to see the image illustration.
Sit with your legs straight out in front of you and reach towards your toes, feeling the stretch in your hamstrings and lower back. Hold for 30 seconds.
v. Knees to chest Stretch:
Lie on your back with your knees bent. Gently pull your legs towards your chest, feeling the stretch in your hip. Hold for 30 seconds and repeat on the other side.
vi. Spinal Twist:
Lie on your back with your arms extended out to the sides and bring one knee up towards your chest. Gently lower your knee across your body, feeling the stretch in your lower back and hips. Hold for 30 seconds and repeat on the other side.
vii. Cobra stretch:
Lay down in a prone position, with your face down with your body fully stretched. Put your hands between your shoulder blades and start lifting your upper body.
Look up and slightly ahead.
Hold the position for 20-30mins.
This posture stretches the entire diaphragm, your lower back, and shoulders.
Remember to always listen to your body and never push past your limits when stretching. This routine can be customized to fit individual needs and preferences.
A few additional points that could be included in a discussion of full body stretch before and after bed:
Frequency: It’s important to stretch regularly in order to see the benefits, so aim to incorporate this routine into your daily routine.
Breathing: When stretching, focus on slow, deep breathing to help calm the mind and promote relaxation.
Variations: There are many variations and modifications to each stretch, so feel free to experiment and find what works best for you. For example, you may find it more comfortable to use props like a pillow or rolled-up towel to support your body during certain stretches.
Intensity: Remember that stretching should never be painful. If you feel any sharp or intense pain, back off immediately and adjust the stretch to make it more comfortable.
Other techniques: Full-body stretching routines can be combined with other relaxation techniques like meditation, deep breathing exercises, or aromatherapy to enhance the overall experience.
Time of day: Some people may find that stretching before bed helps them to wind down and relax, while others may prefer to stretch first thing in the morning to start the day off on a positive vibe. Find what works best for you and stick with it