Reduce The Daily Stress With These Simple Exercises

The average adult sits for about 6.5 hours a day, with many probably sitting for longer than that. So much of our lives nowadays revolve around sitting at our desks, in cars, in movies, at dinner, and so on. Is it any surprise that many people feel restless at the end of the day, unable to relax and get to sleep? In fact, more and more people are suffering from insomnia with around 25 percent of Americans experiencing acute insomnia. 

While you might not be able to break free from the 8-hour workday, there are still plenty of ways you can give your muscles activity to improve your circulation and health. One of the best ways to do this is by stretching before bed. This can help release any built up tension and improve your overall quality of sleep. Plus, if you make stretching a part of your bedtime routine, starting these stretches will signal to your brain that it is time to go to bed. Of course, a good stretching session will also help reduce pain along your back, neck, and shoulders. 

So instead of scrolling through your social media feed before bed, consider doing a few of the stretches below. Studies have shown that practices like yoga and stretching can help you relax and enter a meditative state. When stretching, focus on your body and present actions. Allow yourself to separate from the daily stresses and turn your attention inwards. This daily mindful stretching not only reduces stress, it can also help reduce signs of aging.

Below are a few great stretches that can help stretch out your tightly wound muscles. If you’re not sure what the proper form is, you can always find videos that will provide you with excellent tips. The most important tip, however, is to remember to breathe!

Cat / Cow

On your bed or a yoga mat on the floor get into a tabletop position with your hands under your shoulders and knees under your hips. Your head should be above your shoulders and you should be facing forward. Inhale and then drop your belly and press your chest forward then look up (cow pose). Exhale, tuck your chin towards your chest and round your spine (cat pose).

Move between these two poses and time it to your inhalation and exhalation. Every time you inhale you should go into cow pose and then into cat pose when you exhale. Repeat this process three to five times. Switching between these two positions can help release upper-back and neck tension.

Child’s Pose

Although not every child goes into this pose, it is a popular one among actual children and is both super relaxing and a great way to release tension from your back and shoulders and stretch your hips. Back pain is one of the most common complaints in adults with around 80 percent of people expected to experience back pain at some point in their life. It’s no surprise that back pain has become even more prevalent in today’s world as more and more people lead sedentary lives.

While you might not be able to get out of the 9-5 grind, you can at least help your back out doing the child’s pose before bed. Kneel on your mat with your knees hip-width apart. Inhale deeply. As you exhale, lay your torso over your thighs. Try to lengthen your neck and spine as much as possible by drawing your rips away from your tailbone. You can choose to rest your forehead on the bed or mat or use a massage ball to give yourself a mini massage. Hold this pose for 30-60 seconds. 

Thread The Needle

This exercise is a bit more complicated than the other two, but it can really help relieve shoulder tension and loosen up your lower back. Start on all fours with your hands under your shoulder and knees under your hips. Inhale, then take your right arm underneath and across your body with your palms facing up. Bend your left elbow and lean on your right side. You should feel a gentle stretch in the back of your right shoulder. Hold for 30-60 seconds then repeat on the opposite side.

While you should feel a stretch, make sure you’re not feeling pain. If you do experience severe discomfort, stop and move on to something else. If you’ve never done these yoga poses before, it might be a good idea to record yourself doing these poses first and then comparing it to professional yoga teachers online to make sure you are using the correct form.

Low Lunge

Maybe you’re already familiar with lunges because you’ve done them at the gym. However, these lunges are slightly modified. With regular lunges, you want to aim for a 90-degree bend in both the forward and back knee. With a low lunge, your back leg should bend even more. This exercise helps stretch your hips, thighs, and groin and helps relieve pain in your back, shoulders and chest.

From standing position, come into a low lunge with your right foot below your right knee forming a right angle and your left leg extended back with your left knee touching the ground. Place your hands on the floor framing the front foot or place them on your front knee. Hold this pose for five breaths and then switch legs. If you can’t do a deep lunge, it might mean you don’t have enough flexibility in your hip, ankle, or even big toe. You can modify the lunge by taking narrower stances and going down as far as you can. The more you do these lunges, the more your flexibility will improve.

Neck Massage With Balls

Okay, this isn’t technically a yoga pose, but it’s a great neck stretch. Next to back pain, neck pain can make it difficult to get a good night’s sleep because you’re constantly reminded of the pain every time you try to readjust yourself. Instead of trying to use your hands to relieve your tension, this method is far more effective.

Lay down on your back with either a yoga block or thick book under your head. Turn your head to the right and then pace a tennis or massage ball on your upper neck behind your ear. Take five deep breaths then gently nod yes three or four times then no three or four times. Switch sides.

Bear Hugs and Snow Angels

This two-in-one exercise helps open up your chest and release tension in the back and shoulders. It’s a great exercise to counteract bad posture, which most of us have nowadays whether sitting or standing.

Lay down on your back with your knees bent at a 45 degree angle and your feet on the bed or mat. Place two tennis or massage balls in between your shoulder blades at the top of your spine. Your head should be resting on the ground and your arms should be on the ground as well but bent at the elbow at a 90 degree angle. Inhale and then give yourself a hug crossing your right arm over the left and then switch. Repeat this three to five times. Bring your arms back on the ground at the same 90 degree angle as before. Then inhale and extend your arms  upwards while making sure your arms stay on the floor throughout. Exhale and bring the elbows to your waist. Repeat three to five times. Lower the massage balls down your back and repeat the bear hug and snow angel until you reach the middle of your back. If you find the balls are rolling away from you, you can place both of them in a sock.

Figure-Four Stretch

Also known as the supine pigeon pose, this is an effective and easy hip stretch and can also help relieve lower back pain. Lie down on your back with your knees bent and feet on the floor. Put your left lift on your right thigh just above the knee and then hold the pose for five to ten breaths. Switch sides. For more of a stretch, you can hold onto the back of your left knee and gently pull both legs towards you.

As with all of these stretches, maintaining good posture in this is important. This is an easy one to slip out of, so make sure to correct yourself if you notice your foot is slipping off the thigh or your back isn’t lying flat on the ground. Also, don’t rush! Make sure you properly hold the pose for the suggested time.

Knee to Chest to Spinal Twist

Chances are you’ve done this stretch before and you probably didn’t even know what it was called. While the name might sound complicated, the actual stretch is quite simple. If you’re experiencing some hip pain or lower back issues, you definitely want to work this stretch into your bedtime routine.

Lie down on your back and extend both arms out from your sides. Bring your right knee up to your chest and clasp your fingers around the shin to gently stretch out your leg. Hold this pose for three breaths. Unclasp your fingers and then slowly cross your right leg over the left side of your body. Let your leg fall naturally to the flower. If you want to increase the twist, turn your head to the right. Hold this pose for five to ten breaths and then switch sides.

Legs Up The Wall

Of all the stretches, this is probably one that many people already do. With that said, it’s a good idea to add this stretch into your daily routine as it helps improve circulation, stretches your hamstrings, and relieves lower back tension.

Lie on the ground with your hip next to the wall. Slowly lift both your legs up so that they are parallel to the wall and your body makes an L shape. If you’re feeling too much stretch in your hamstrings, move your hips away from the wall until you’re comfortable or bend your knees slightly. You can also put extra blankets under your lower back for extra support. Hold this pose for 30 to 60 seconds. For additional benefits, you use your finger to close your right nostril and breathe through your left nostril for five to ten slow breaths. After that, breathe through both nostrils for another five to ten breaths and then roll to one side for a few breaths.

Simple Stretches and Exercises Can Help With Better Sleep

Getting your body relaxed and ready for bed should be part of your bedtime routine. Not only does it help relieve all sorts of tension from the day, it can also help relax your mind. While you’re stretching, make sure to practice proper breathing techniques to get the most out of your stretches.

If you’re still having problems falling asleep, you can also add a few other options to your routine. Maybe your body isn’t getting enough exercise. If that’s the case, you should try to get in some easy bodyweight exercises such as sit ups, crunches, or leg raises. Do these exercises slowly and deliberately and about an hour before bed. You don’t want to do 100 sit ups right before bed as that will elevate your heart rate and body temperature, making it hard to fall asleep. Instead, focus on your form and your breathing.

You don’t have to spend too much time on your nighttime routine, but if you’re having issues going to bed, these rituals can help your body create an association between these activities and sleep. Just make sure to do these consistently to build up that good habit and you’ll be able to get better sleep in no time.

Karen A Mulvey is a personal social blogger and mom with 14 years of experience in the every day world of motherhood and sustainable product research. Karen is on a mission to help everyday families select sustainable, non-toxic organic products, stop stressing about uncertainties on sustainable home goods and apparel, and start living the life they’ve always wanted.

Follow Karen at @karenAmulveycs | Karen A Mulvey

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