Best Morning and Bedtime Stretches You Can Do Daily

Stretching is a really underrated method of helping our body and improving our health. Developing a habit of stretching after you wake up and before you sleep can affect you positively. Stretching helps you stay fit, reduce pressure on your joints, and enhance your posture. It can also help you warm up for workouts, running, or any form of exercise.

Research has shown that meditative movements, tai chi, yoga, and stretching can improve sleep quality. They also help in reducing stress, anxiety, and benefit people who indulge in intense exercises. For people who sit for long periods of time or have desk jobs, stretching is an excellent way to take a break. It will avoid backache, joint pain, reduce the risk of obesity, and refresh your mind. Stretching after you wake up can wake your body; allow your muscles the time they need to function before you jump into exercise or cardio. Stretching before you sleep can relax your body; lead your focus on breathing and calming down which eventually helps you sleep. You should not be doing morning stretches at night and night stretches in the morning. The reason these stretches have a specific time is because of their unique functions and roles. Doing morning stretches at night could energize your body which will cause delays in sleep, poor quality of sleep, and affect your health negatively.

Stretching has physical and mental benefits. They can help avoid muscle cramps which can cause severe pain and usually happen at night. They promote mindfulness, enhance breathing, and allow our bodies to relax. Let’s see what stretches you can do once you wake up or early in the morning.

Upward Stretch- This simple stretch is ideal to do first thing in the morning. It will improve blood circulation and wake your muscles up. After you wake up, raise your hands directly above your head. Lock your fingers together as the woman in the picture above. Your palms should be facing up. Elongate your spine till you can feel a stretching sensation in your arms and rib cage. Hold the posture for 10 seconds. You can bend on right and left side alternately for another 5-10 seconds.

Shoulder Stretch- If you sleep in an awkward position or have a poor quality pillow, you will find your neck and shoulder ache often. The shoulder stretch eases any tension you have built in your neck and shoulder area. Sit in a meditative yoga posture. You can sit in your bed if you wish. Turn your left ear and tilt your head towards the left for about 15 seconds. Repeat this exercise with your right ear and right side. Take a deep breath and relax. Now, roll your shoulders backward for 10 seconds. Roll them forward for another 10 seconds. Lift them up to your ears and drop them completely. Repeat this for 5-10 times.

Hamstring Stretch- Lay flat on your back and look at the ceiling. Lift your right leg until it forms a 90-degree angle with the rest of your body. Hold up your right leg at the back of the knee with both hands for about 10 to 20 seconds. Circle your ankles 5-10 times to loosen the legs. Repeat this with your left leg.

Now we shall look at stretches to do before bedtime.

Bear Hug- Bear Hug can alleviate joint pain, shoulder pain, or pain caused by poor posture. Stand tall and inhale as you open your arms wide. Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug. Breathe deeply as you use your hands to draw your shoulders forward. Hold this stretch for 30 seconds. To release, inhale to open your arms back open wide. Exhale and repeat with your left arm on top.

Child’s Pose- Usually done in yoga to relax your muscles, this is a great stretch to do before bedtime. Come down on your knees and sit back on your heels. Hinge at your hips to fold forward and rest your forehead on the floor. Extend your arms in front of you to support your neck or bring your arms alongside your body. You can use a pillow or cushion under your thighs if you need support. Breathe deeply to practice mindfulness and relax your body. Hold this pose for up to 5 minutes.

You need to relax your body completely before you sleep. These stretches will calm your mind and body and definitely improve your sleep. Consult a doctor or health expert if you feel discomfort or have any injuries that could be aggravated due to stretching. Stretching before bedtime can reduce stress and all the collected anxiety that your body carries due to work and personal issues. If you feel unsure, consult a physician or personal trainer to recommend customized stretches for your body and age.