Nothing disturbs your sound slumber like tossing and turning in your bed because of a stiff back. You try to find a comfortable sleeping position, but muscles tighten every which way you turn. As you probably know, quality sleep can help you function at your best. Sleep experts explain that it is vital to your overall health. Stop losing and turning and relieve the aches and pains in your back with the following stretches. Do these moves before bed every night and let us know if your sleep improves.
Seated Fetal Stretch
This stretch will help lengthen the muscles in the lower back, which get tense after a long day of sitting or standing. Sit up straight on the edge of your bed, or on a chair, with your feet flat on the ground about shoulder-width apart. Without moving your feet or buttocks, bend forward slowly, reaching your hands down to the floor between your feet. Remain in this position for 20-30 seconds, breathing deeply throughout. Return to the starting position and rest for at least 30 seconds before entering the next pose.
Seated Cross-Body Stretch
This stretch builds off the previous one, creating a gentle twist to stretch both the glutes and the low back. Sit up straight on the edge of your bed, or on a chair, and place your right ankle over your left knee. Press your left hand into your right knee, twisting to your right to open your chest. You can use your right hand to balance, placing it on the bed behind you. Hold this position for 20-30 seconds and then repeat on the other side.
Seated Neck Stretch
A classic neck stretch that can provide relief from tech neck. Don’t pull too hard, or else you may strain a muscle. Sit up straight on the edge of your bed, or a chair, and clasp both hands behind your head. Gently pull your head down, aiming to touch your chin to your chest. Breathe deeply and hold the position for 20-30 seconds. Return your head to neutral position and then reach your right hand over your head. Place your right hand on the left side of your head and gently pull your right ear toward your right shoulder. Hold for 20-30 seconds before repeating on the other side.
If you need a little extra cushion to support your knee joints, place a pillow or folded blanket under them. This stretch helps to loosen muscles across the entire back, including the muscles that connect your ribs to your pelvis. Kneel on the floor, keeping your knees wider than shoulder-width apart. The insides of your big toes should be touching under your buttocks. Push your hips back toward your heels and reach forward, dropping your chest and forehead to the floor. Plant your palms on the ground with your arms stretched out as far as you can overhead. Hold this position for 20 seconds and then walk both hands to the left side, holding for 20 seconds. Walk your hands to the right side and hold for another 20 seconds.
Single-Leg Over Stretch
Focusing on your glutes and back muscles, this stretch aims to loosen up your hips. Don’t twist too much to force a crack that isn’t there. Lie flat on your back on your bed or the floor with your legs fully extended. Bend your leg, drawing your knee toward your hip. Twist to the right side of your body, but make sure to keep your left shoulder on the floor. You can use your right hand to grab the outside of your left thigh and draw it closer to the floor. Hold this position for 20-30 seconds before repeating on the other side.