Believe it or not, exercising before bed will not complicate your rest. In fact, sports at night help improve sleep disorders and promote rest. Many people are encouraged to do a series of exercises in bed before going to sleep, even placing a mat or mat on the floor next to the bed to stretch at night.
Whether you work at night or have had a stressful workday, with this series of exercises to do before bed you will help your body calm the tension accumulated during the day and you will be helping all your muscle groups relax. They are also a good excuse to start exercising at home and stay in shape every day.
Sleep is the time when our bodies repair themselves and release toxins. A protein hormone called HGH (human growth hormone) is released in our body while we sleep, which promotes the growth and good maintenance of muscles and the skeletal system. During sleep, muscles and tissues grow back stronger and our immune system strengthens, helping us defend ourselves against diseases and environmental pathogens.
The exercise routine before bed that we are going to propose compiles yoga movements along with series of typical bodybuilding exercises. In addition to taking into account the foods that will help you sleep better to include them in the dinner menu, you can follow this exercise circuit and repeat it once or twice, depending on your fitness level and your needs.
Yoga exercises to relax muscles before sleeping
In addition to strengthening your muscles at night, you want to relax your muscles before going to sleep, you can repeat the following exercises in bed every night:
Knee to shoulder:
In a plank position, with your arms straight and your back straight, bend your right knee and bring it toward your right shoulder.
Open your right leg to the right side. Repeat with the other leg. Repeat the exercise five times.
Plank posture:
From the downward dog position we are going to change to a plank position. Lower your elbows and reach your forearms.
Place your toes and press your heels back. Lengthen your torso and press your forearms down to create space between your shoulder blades. Hold the posture for 30 to 60 seconds.
Bridge Pose:
Lie on your back, bend your knees and place your feet on the floor parallel to your hips. Slide your arms out alongside your body, palms facing down.
Press your feet into the floor and lift your hips up and hold your hands below your pelvis. Lift your chest up and pull your chin out of your chest. Hold the pose for 30-60 seconds.
Reclining Bound Angle Pose:
Lie on a pillow to support your middle and upper back. Rest your head on a folded blanket.
Press into the soles of your feet and let your knees open to either side. Gently pull your shoulder blades in and allow your arms to relax at your sides with your palms facing up. Hold the posture for 60 seconds.
If you do these small exercises before going to sleep, you will be able to relax your body and mind after a busy day and sleep well. Remember that you can stretch in bed before going to sleep, or place a rug on the floor to achieve maximum relaxation.
