November 13

Three Stretches To Do Before Bed That Help You Be Healthier

November 13

When we think about doing stretches, we often think about doing them before a workout or even when we wake up. But it turns out that stretching before you go to bed can have significant health benefits as well. Not only does stretching help you keep your muscles limber, improving flexibility and movement range, but it can also help you relax and get a better night’s sleep.

Here are our favorite stretches to do before bed that will help you fall and stay asleep. Just remember to breathe, no matter which exercises you’re doing!


Happy Baby

One of the easiest yoga stretches to do, this particular exercise can help massage and loosen sore lower back muscles, hips, and hamstrings.

Start by lying on your back, face up. Bend your knees to your chest, keeping the flat part of your feet parallel to the ceiling. Grab the inside of your feet with your hands, palms facing outwards. Slowly move your knees to the outside, pulling them lower towards your armpits, while also keeping your heels above your knees. Gently rock side to side, like a baby in a swinging bassinet.


Bridge

This one is super easy and can be done in bed or on any flat surface. Not only will it help stretch out your hips, but it can also engage your core muscles, strengthening your posture.

Lie face-up on your back with knees bent and feet flat on the floor. Place your arms at your sides, palms up (or down if it’s more comfortable). Keeping your shoulders touching the floor, slowly lift your hips until your torso is in a straight line with your thighs. Press down with your heels and engage your core muscles for more stability. Hold for about 10 seconds.


Rag Doll

Another easy one, this stretch helps you relax your neck and shoulders, where a lot of stress and tension is often stored.

Stand with feet hip-width apart, knees slightly bent. Fold your arms over, grasping your elbows with each hand. Gently bend from the hips, letting your head and arms dangle, but don’t release your grip on the elbows. Hold for about 10 seconds and then slowly roll yourself up to a standing position.


A Word Of Warning: Don’t Overstretch!

It can be tempting to push yourself into deeper and deeper stretches, but you will in fact reach a point where you increase your risk for injury while reducing the benefit you receive from stretching. That’s why it’s important to focus on gentle stretches that are easy to do and to not overdo it. Your body will thank you!

Want more ideas on how to get a better night’s sleep? We can help! Contact us to schedule a consultation with a medical professional.

Please call Pain and Spine Specialists in Maryland at 301-703-8767, in Pennsylvania at 724-603-3560, or in Virginia at 540-433-1905 to make an appointment, or use the form on our site to send us a message.



Contact Us

At Pain and Spine Specialists, we are committed to delivering the highest quality of care to our patients. Our patient care coordinators are available to answer questions Monday - Friday from 8:30 am - 5:00pm.

*We accept workers' comp and personal injury claim patients

Appointment FAQ's

Billing / Insurance Questions

We Accept All Insurances!

That includes Medicare and state Medicaid.

How Soon Can I Be Seen?

Usually within one week of the initial call.

Appointments can be schedule by phone or through our contact form here.

What To Expect During Appointments

At Pain and Spine Specialists we provide comprehensive pain care while offering the most up-to-date minimally invasive techniques. Our ethos is to treat each patient (and potential patient) as if they were a family member.

Click here to learn more.

Patient Portal / Policies

At Pain and Spine Specialists we want to provide the most efficient and pleasurable experience possible. As in all medical facilities, we have certain policies in place to ensure that you receive the time you require to address your needs as well as enhance your experience while in our care.