Stretching has many benefits, including increased flexibility, improved range of motion, and better circulation. It also relieves stress by easing muscle tension. Prolonged stress can cause insomnia, the inability to sleep or stay asleep. Insomnia affects one in three adults occasionally and one in 10 chronically. Chronic insomnia can require medication, but stretching may help the occasional bout. So, the next time you have trouble falling asleep, forego counting sheep for a little stretching. Consult your physician for more information.
Sleeping Swan
The sleeping swan stretches the legs, hips, back, shoulders and neck. Place a pillow on the floor and sit facing it. Bend your right knee and touch the sole of the foot to the inner side of your left thigh. Extend your left leg behind you. Carefully bend forward at the hips and place your head on the pillow, extending your arms forward. Your elbows should be bent a bit. Hold pose for eight to 10 breaths, roll back up, switch to the left leg and repeat.
Bridge
The bridge stretches the hips and legs. Lie in a supine position with knees bent. Position your feet flat on the floor and extend arms, palms up, at your sides. Tighten your abs and lift your hips and back off the floor. Keep your shoulders down and form a diagonal line from them to your knees. Hold for eight to 10 breaths then return to the starting position.
Seated Side Bend
The seated side bend stretches the neck, back, shoulders and obliques. Sit on a pillow with legs crossed. Lay your left hand on the floor at the side of your hip. Bend your elbow a bit. Raise your right arm and extend it at your ear. With your butt on the floor and shoulders down, lean to the left. Hold for eight to 10 breaths. Return to the starting position, switch to the right and repeat.
Standing Forward Bend
Try this exercise before bed to relax the nervous system. Place a folded blanket on a chair and face the chair. Inhale and raise your arms overhead, lengthening your spine. Exhale and bend forward to rest your forehead on the blanket. Set your forearms on the blanket and relax. Hold position for three to five minutes. Inhale as you return to starting position.
Legs Up the Wall
This exercise aids relaxation by reducing heart rate and slowing down breathing and brain waves. Place a folded blanket about six inches away from the wall. Sit sideways on the blanket, your right side facing the wall. Exhale and slowly turn right. Place your shoulder on the floor and your legs to the wall. Bring your arms out to the sides. Relax your face and legs. Hold for five to 15 minutes. Slowly return to starting position, taking a few breaths before sitting up.
References
- Mayo Clinic: Stretching: Focus on Flexibility
- Mosby's Pocket Dictionary of Medicine, Nursing & Health Professions; 5th Edition; 2006: Insomnia
- National Heart, Lung and Blood Institute: Chronic Insomnia Disorder Overview
- Fitness Magazine: Stretches to Help You Sleep Better Tonight
- Yoga Journal: Restful Routine: Rid Yourself of Insomnia with This Calming Pose Sequence
