5 bedtime stretches for a good night sleep!

Goading aches and restless legs become a norm when the longest of the morning walk we do is from our bed to the kitchen. This work from bed season is snoozing physical activities on the other hand alerting health problems. Constant inactivity has not only made body aches a part of our life but also is highly damaging our sleep patterns. This alarming situation will only bring you groggy days keeping you agitated at all times.

If you want to shake off this sluggishness altogether, the key is simple, get your sleeping habits straight. But having quality sleep is nearly possible without movement, activity, and exertion. Since we spend most of the time exhausting our brains while WFB (working from bed) our body barely moves, making us feel lethargic and slothful. Being the sleep expert we know exactly what you need to get a fuller sleep. Spend your waking hours with steps in spring by practicing these stretches that are as refreshing as chamomile tea.

Here are five stretching techniques you need to add to your bedtime routine.

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Bear hug:

Feeling discomfort in your shoulder blades after crunching numbers all day? Try bear hug pose to stretch the rhomboids and trapezius muscles in the upper-lower back.


  • Stand straight, open your arms and take a deep breathe in
  • Exhale as you cross your arms. Place your left hand on the right shoulder blade and your right hand on the left shoulder blade.
  • Breathe deeply while drawing your shoulders forward
  • Hold the stretch for about 30 seconds
  • Release by inhaling and opening your arms wide open
  • Repeat the process 4-5 times

Kneeling lat stretch:

Kneeling lat stretch help loosen up your back muscles, provides relief from chronic aches, and reduces discomfort.


  • Get into the kneeling position in front of a chair, couch, or low table.
  • Make sure that knees are in alignment with your hips
  • Fold forward by resting your forearms on the surface
  • Hold the position for 30 seconds and release
  • Repeat the process twice or thrice

Low lunge:

The low lunge stretching technique helps not just in toning the lower body but also offers relief from backaches.


  • Get into the lunging position. Stretch your arms and place your palms on the floor
  • Bring your right foot under your right knee while keeping your left leg extended back with your knee on the floor. Alter the position and repeat the same process.
  • Take deep breaths while keeping your focus on stretching your spine and opening your chest.

Legs up the wall pose:

This pose stretches your leg muscles and abdomen while reducing tension in your shoulders, neck, and lower back.


  • Lie down straight on a yoga mat.
  • Straighten your arms keeping palms against the floor
  • Lift your legs straight up so that it makes a 90-degree angle with the upper body
  • Beginners can start by stretching the legs against the wall to attain a proper angle
  • Hold for 30 secs and repeat the process 4-5 times

Reclining bound angle pose:

This position helps relieve muscle tension in the groin, hips, and inner thigh region. This particular position is great for the people who spend most of their day sitting.


  • Sit on the floor and bring the soles of your feet together
  • Straighten your back against the floor
  • Keeping your arms straight and open
  • Breathe deeply, stay focused on relaxing your thighs and hips
  • Hold the pose for at least 5 minutes


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