Having a sleeping disorder at this time of lock-down? Ever rising pandemic positive cases have taken your night’s sleep? Try out some bedtime stretching!!

Adult persons should take at least 6-8 hours of sound sleep to rejuvenate their mind cells as well as tired muscle tissues. A sound sleep not just gives you an energetic whole intact day but also takes care of your metabolism and day-long productivity. However, talking about the current scenario, when you are spending night and days wide awake, there are a few bedtime stretching that you can do to lift your mood as well as get yourself a better sleep.

Stretching before sleep is one of the best ways to ease up your day-long tension, workloads and get the best night’s sleep. It’s quite normal for people to do stretching just before and after a workout session, however, a light stretching can bring even better relaxing sleep that can be said is a very good pre-workout for your mind to get in sleep.

At a time when you can take shower, read a book or play a soothing song to induce a good night’s sleep, stretching leaves more remarkable benefits not just to your body but to your mental stress.

Let’s learn more about its benefits:-

  • Relaxation to your sore muscle deeper sleep for a longer period of time 
  • A great alternative to binge-watching and net surfing 
  • Parts your day-long stress 
  • Awake your subconscious mind
  1. Hip flexor opener

  • Stand at least two-three feet away from your bed facing towards it.
  • Now, take your right on the edge of the bed and bend slightly making a bend to the right leg’s knee, keeping your left foot grounded throughout the motion.
  • Take your right arm towards the ceiling and hold for 10 seconds, breathing in and out now flip the foot and repeat.
  1. Lying Spinal Twist in Bed 

  • Just lift your right knee up towards your hips
  • Using your left hand to tap it down the left side of yours
  • It will create a tension in your torso and spine
  • Now stretch your right arm out and look to the right side of yours creating a twisting sensation in your spine and hip
  • As you reached the posture, try to hold for 15 seconds before switching sides.
  1. Seated Forward Fold 

  • Sit erect with legs extended straight out before you on the bed
  • Now, making a hinge at your back try to touch your knees gripping your ankles with hand.
  • Let your spine to round and had to relax forward
  • Hold it for 30 seconds
  1. Pigeon Pose in Bed 

  • Get into an all-fours position and take your right knee underneath your chest
  • Move your right foot towards the outside of your left hip, and then lower your torso towards that knee while straightening your opposite leg behind you. Rest your head on the backs of your hands.
  • Take three deep breaths, then lift back up to all fours and repeat on the other side
  1. Knee-to-Chest Stretch

  • Lie on your mat with your back down and both of your stretched straight
  • Now take your right knee up to your chest, while keeping the left grounded along with the whole lower body
  • Hold it with your limbs for about 30 second
  • Release it and then switch to other side
  1. Bear Hug

  • Stand on your floor like neutral.
  • Now stretch your arm and wrap around yourself as if you are hugging yourself.
  • Now, grip your shoulders and pull them to deepen the stretch.
  • Breathe in and out by holding the grip of our hug for 30 seconds.
  • Now, release your arm and switch other arms to be on the top of the grip.

The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist who has been working for B2B segment for almost half a decade. He has developed a knack of writing deliberate reports on indigenous market leaders across different sectors like health, fitness and sports goods manufacturing. He developed a discrete interest in covering business reports including business events, expos, and trade fairs.

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