Simple & Relaxing Stretching Exercises To Do Before Bed For Higher Quality Sleep

Simple & Relaxing Stretching Exercises To Do Before Bed For Higher Quality Sleep

Fitness Wellness
By Wei Yin on 29 May 2020
Digital Editor

Stretching before bed has many benefits such as reducing muscle cramping, improving relaxation and higher quality sleep.

If you have never liked exercising, these simple stretching exercises you can do before sleeping and on your bed will change your mind.

Read on to find out more!

#1 Bend and stretch 

Cross leg stretching
Photo from @小依娜Olivia via 小红书

Put your feet together and stretch forward with your arms out. Try to stretch as much as you can while keeping your legs resting on the bed, and hold the position for one minute.

#2 Leg stretches 

Leg stretching exercises
Photo from @小依娜Olivia via 小红书

Lay down on your bed and lift one leg up, bending at the knee. Use your hands to hold your leg in place for 30 seconds and do the same for the other leg. Next, bend your leg at the knee making sure that your entire leg remains on the bed. Hold the position for 30 seconds and do the same for the other leg.

#3 Raise and stretch 

Raise leg and stretch exercise
Photo from @小依娜Olivia via 小红书

Raise one leg straight up and try to reach your toes with your hands without bending your leg. You can also raise both legs up at the same time, depending on which position is doable for you. Hold the position for 30 seconds before lifting the other leg. Hold the position for one minute if raising both legs at the same time.

#4 Forward stretch 

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Bend leg and forward stretch
Photo from @小依娜Olivia via 小红书

Sit down with one leg bent at the knee and the other leg stretched to the back. Then, lay down forward with your arms stretched out. Hold the position for 30 seconds and do the same for the other leg for another 30 seconds.

#5 Lower body stretch

Lower body leg stretches
Photo from @小依娜Olivia via 小红书

Kneel on your bed with one foot propping up the other leg. Keep your body straight while you lift your calf and use one arm to fold your foot in place. Hold the position for 30 seconds and do the same for the other leg.

#6 Split and stretch 

Split and stretch
Photo from @小依娜Olivia via 小红书

Sit down on the bed and split your legs apart as far as you can. Then, bend forward and use your elbows to support yourself. Hold the position for one minute.

#7 Side stretch 

Side stretch
Photo from @小依娜Olivia via 小红书

The classic stretching position your PE teacher tells you to do back in school is still relevant now. Sit down on the bed with one leg bent inwards at the knee and the other leg stretched straight out to the side. Use both hands to try and touch your toes and hold the position for 30 seconds. Do the same for the other leg.

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Text by: GirlStyle SG

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