www.sleepsia.com
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20.192.98.161
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Submitted URL: https://www.instapaper.com/read/1567338040
Effective URL: https://www.sleepsia.com/blogs/bamboo-pillow/benefits-of-stretching-before-bed
Submission: On January 05 via manual from IN — Scanned from DE
Effective URL: https://www.sleepsia.com/blogs/bamboo-pillow/benefits-of-stretching-before-bed
Submission: On January 05 via manual from IN — Scanned from DE
Form analysis 5 forms found in the DOM
POST https://sleepsiain.cladev.com/
<form action="https://sleepsiain.cladev.com/" method="post">
<a type="submit" class="country" code="1" url="https://sleepsiain.cladev.com/" href="javascript:void(0)"> <img src="/static/assets/img/icons/india-icon.png" alt=""> IN</a>
<input type="hidden" name="check" value="1">
</form>POST http://sleepsia.cladev.com
<form action="http://sleepsia.cladev.com" method="post">
<a type="submit" class="country" code="2" url="http://sleepsia.cladev.com" href="javascript:void(0)"> <img src="/static/assets/img/icons/us-icon.png" alt=""> US</a>
<input type="hidden" name="check" value="1">
</form>POST /auth/signup
<form class="formBox custom-form" id="signup_form_popup" method="POST" action="/auth/signup">
<ul class="nav nav-tabs">
<li class="nav-item">
<a class="nav-link signuptab active debit_card" data-toggle="tab" href="#signuptab2">Using Debit Card</a>
</li>
<li class="nav-item">
<a class="nav-link signuptab" data-toggle="tab" href="#signuptab1">Using Customer ID</a>
</li>
</ul>
<input type="hidden" name="is_xhr" value="1">
<input type="hidden" name="csrf_token" value="ImMzZGY0N2FjYzUxOTBjOTI3ZTQ4NjU1M2ZlM2Y0ZjQ1YTkyNzI1Y2Qi.Y7aJIA.WE9aUgZbJfpZ1qt_1ofEBcG4uWw">
<input type="hidden" name="using_debit_card" id="using_debit_card_signup" value="0">
<div id="flash_msg"></div>
<div class="tab-content">
<div class="tab-pane" id="signuptab1">
<fieldset class="">
<span class="placeholder">Enter Your Customer ID</span>
<input type="text" name="customer_id" class="form-control input__field AccNum OnlyNum" id="customer_id_signup" maxlength="50" minlength="6" autocomplete="off">
</fieldset>
</div>
<div class="tab-pane active" id="signuptab2">
<div class="row">
<div class="col-md-6">
<fieldset class="">
<span class="placeholder">Enter first 8 digit number</span>
<input type="text" name="first_8_digit" class="form-control input__field only-numeric restrict_decimal" id="first_8_digit" maxlength="8" minlength="8" autocomplete="off" required="true">
</fieldset>
</div>
<div class="col-md-6">
<fieldset class="">
<span class="placeholder">Enter last 4 digit number</span>
<input type="text" name="last_4_digit" class="form-control input__field only-numeric restrict_decimal" id="last_4_digit" maxlength="4" minlength="4" autocomplete="off" required="true">
</fieldset>
</div>
</div>
</div>
</div>
<div class="row">
<div class="col-md-4">
<fieldset class="input--filled">
<span class="placeholder">Select Country</span>
<select class="form-control input--filled" name="dial-code" id="dial-code">
<option country-code="IN" value="+91">India (+91)</option>
<option country-code="AF" value="+93">Afghanistan (+93)</option>
<option country-code="AX" value="+358">Aland Islands (+358)</option>
<option country-code="AL" value="+355">Albania (+355)</option>
<option country-code="DZ" value="+213">Algeria (+213)</option>
<option country-code="AS" value="+684">AmericanSamoa (+684)</option>
<option country-code="AD" value="+376">Andorra (+376)</option>
<option country-code="AO" value="+244">Angola (+244)</option>
<option country-code="AI" value="+264">Anguilla (+264)</option>
<option country-code="AQ" value="+672">Antarctica (+672)</option>
<option country-code="AG" value="+1268">Antigua and Barbuda (+1268)</option>
<option country-code="AR" value="+54">Argentina (+54)</option>
<option country-code="AM" value="+374">Armenia (+374)</option>
<option country-code="AW" value="+297">Aruba (+297)</option>
<option country-code="AU" value="+61">Australia (+61)</option>
<option country-code="AT" value="+43">Austria (+43)</option>
<option country-code="AZ" value="+994">Azerbaijan (+994)</option>
<option country-code="BS" value="+242">Bahamas (+242)</option>
<option country-code="BH" value="+973">Bahrain (+973)</option>
<option country-code="BD" value="+880">Bangladesh (+880)</option>
<option country-code="BB" value="+246">Barbados (+246)</option>
<option country-code="BY" value="+375">Belarus (+375)</option>
<option country-code="BE" value="+32">Belgium (+32)</option>
<option country-code="BZ" value="+501">Belize (+501)</option>
<option country-code="BJ" value="+229">Benin (+229)</option>
<option country-code="BM" value="+441">Bermuda (+441)</option>
<option country-code="BT" value="+975">Bhutan (+975)</option>
<option country-code="BO" value="+591">Bolivia, Plurinational State of (+591)</option>
<option country-code="BA" value="+387">Bosnia and Herzegovina (+387)</option>
<option country-code="BW" value="+267">Botswana (+267)</option>
<option country-code="BR" value="+55">Brazil (+55)</option>
<option country-code="IO" value="+246">British Indian Ocean Territory (+246)</option>
<option country-code="BN" value="+673">Brunei Darussalam (+673)</option>
<option country-code="BG" value="+359">Bulgaria (+359)</option>
<option country-code="BF" value="+226">Burkina Faso (+226)</option>
<option country-code="BI" value="+257">Burundi (+257)</option>
<option country-code="KH" value="+855">Cambodia (+855)</option>
<option country-code="CM" value="+237">Cameroon (+237)</option>
<option country-code="CA" value="+1">Canada (+1)</option>
<option country-code="CV" value="+238">Cape Verde (+238)</option>
<option country-code="KY" value="+ 345">Cayman Islands (+ 345)</option>
<option country-code="CF" value="+236">Central African Republic (+236)</option>
<option country-code="TD" value="+235">Chad (+235)</option>
<option country-code="CL" value="+56">Chile (+56)</option>
<option country-code="CN" value="+86">China (+86)</option>
<option country-code="CX" value="+61">Christmas Island (+61)</option>
<option country-code="CC" value="+61">Cocos (Keeling) Islands (+61)</option>
<option country-code="CO" value="+57">Colombia (+57)</option>
<option country-code="KM" value="+269">Comoros (+269)</option>
<option country-code="CG" value="+242">Congo (+242)</option>
<option country-code="CD" value="+243">Congo, The Democratic Republic of the Congo (+243)</option>
<option country-code="CK" value="+682">Cook Islands (+682)</option>
<option country-code="CR" value="+506">Costa Rica (+506)</option>
<option country-code="CI" value="+225">Cote d'Ivoire (+225)</option>
<option country-code="HR" value="+385">Croatia (+385)</option>
<option country-code="CU" value="+53">Cuba (+53)</option>
<option country-code="CY" value="+357">Cyprus (+357)</option>
<option country-code="CZ" value="+420">Czech Republic (+420)</option>
<option country-code="DK" value="+45">Denmark (+45)</option>
<option country-code="DJ" value="+253">Djibouti (+253)</option>
<option country-code="DM" value="+767">Dominica (+767)</option>
<option country-code="DO" value="+849">Dominican Republic (+849)</option>
<option country-code="EC" value="+593">Ecuador (+593)</option>
<option country-code="EG" value="+20">Egypt (+20)</option>
<option country-code="SV" value="+503">El Salvador (+503)</option>
<option country-code="GQ" value="+240">Equatorial Guinea (+240)</option>
<option country-code="ER" value="+291">Eritrea (+291)</option>
<option country-code="EE" value="+372">Estonia (+372)</option>
<option country-code="ET" value="+251">Ethiopia (+251)</option>
<option country-code="FK" value="+500">Falkland Islands (Malvinas) (+500)</option>
<option country-code="FO" value="+298">Faroe Islands (+298)</option>
<option country-code="FJ" value="+679">Fiji (+679)</option>
<option country-code="FI" value="+358">Finland (+358)</option>
<option country-code="FR" value="+33">France (+33)</option>
<option country-code="GF" value="+594">French Guiana (+594)</option>
<option country-code="PF" value="+689">French Polynesia (+689)</option>
<option country-code="GA" value="+241">Gabon (+241)</option>
<option country-code="GM" value="+220">Gambia (+220)</option>
<option country-code="GE" value="+995">Georgia (+995)</option>
<option country-code="DE" value="+49">Germany (+49)</option>
<option country-code="GH" value="+233">Ghana (+233)</option>
<option country-code="GI" value="+350">Gibraltar (+350)</option>
<option country-code="GR" value="+30">Greece (+30)</option>
<option country-code="GL" value="+299">Greenland (+299)</option>
<option country-code="GD" value="+473">Grenada (+473)</option>
<option country-code="GP" value="+590">Guadeloupe (+590)</option>
<option country-code="GU" value="+671">Guam (+671)</option>
<option country-code="GT" value="+502">Guatemala (+502)</option>
<option country-code="GG" value="+44">Guernsey (+44)</option>
<option country-code="GN" value="+224">Guinea (+224)</option>
<option country-code="GW" value="+245">Guinea-Bissau (+245)</option>
<option country-code="GY" value="+595">Guyana (+595)</option>
<option country-code="HT" value="+509">Haiti (+509)</option>
<option country-code="VA" value="+379">Holy See (Vatican City State) (+379)</option>
<option country-code="HN" value="+504">Honduras (+504)</option>
<option country-code="HK" value="+852">Hong Kong (+852)</option>
<option country-code="HU" value="+36">Hungary (+36)</option>
<option country-code="IS" value="+354">Iceland (+354)</option>
<option country-code="ID" value="+62">Indonesia (+62)</option>
<option country-code="IR" value="+98">Iran, Islamic Republic of Persian Gulf (+98)</option>
<option country-code="IQ" value="+964">Iraq (+964)</option>
<option country-code="IE" value="+353">Ireland (+353)</option>
<option country-code="IM" value="+44">Isle of Man (+44)</option>
<option country-code="IL" value="+972">Israel (+972)</option>
<option country-code="IT" value="+39">Italy (+39)</option>
<option country-code="JM" value="+876">Jamaica (+876)</option>
<option country-code="JP" value="+81">Japan (+81)</option>
<option country-code="JE" value="+44">Jersey (+44)</option>
<option country-code="JO" value="+962">Jordan (+962)</option>
<option country-code="KZ" value="+7 7">Kazakhstan (+7 7)</option>
<option country-code="KE" value="+254">Kenya (+254)</option>
<option country-code="KI" value="+686">Kiribati (+686)</option>
<option country-code="KP" value="+850">Korea, Democratic People's Republic of Korea (+850)</option>
<option country-code="KR" value="+82">Korea, Republic of South Korea (+82)</option>
<option country-code="KW" value="+965">Kuwait (+965)</option>
<option country-code="KG" value="+996">Kyrgyzstan (+996)</option>
<option country-code="LA" value="+856">Laos (+856)</option>
<option country-code="LV" value="+371">Latvia (+371)</option>
<option country-code="LB" value="+961">Lebanon (+961)</option>
<option country-code="LS" value="+266">Lesotho (+266)</option>
<option country-code="LR" value="+231">Liberia (+231)</option>
<option country-code="LY" value="+218">Libyan Arab Jamahiriya (+218)</option>
<option country-code="LI" value="+423">Liechtenstein (+423)</option>
<option country-code="LT" value="+370">Lithuania (+370)</option>
<option country-code="LU" value="+352">Luxembourg (+352)</option>
<option country-code="MO" value="+853">Macao (+853)</option>
<option country-code="MK" value="+389">Macedonia (+389)</option>
<option country-code="MG" value="+261">Madagascar (+261)</option>
<option country-code="MW" value="+265">Malawi (+265)</option>
<option country-code="MY" value="+60">Malaysia (+60)</option>
<option country-code="MV" value="+960">Maldives (+960)</option>
<option country-code="ML" value="+223">Mali (+223)</option>
<option country-code="MT" value="+356">Malta (+356)</option>
<option country-code="MH" value="+692">Marshall Islands (+692)</option>
<option country-code="MQ" value="+596">Martinique (+596)</option>
<option country-code="MR" value="+222">Mauritania (+222)</option>
<option country-code="MU" value="+230">Mauritius (+230)</option>
<option country-code="YT" value="+262">Mayotte (+262)</option>
<option country-code="MX" value="+52">Mexico (+52)</option>
<option country-code="FM" value="+691">Micronesia, Federated States of Micronesia (+691)</option>
<option country-code="MD" value="+373">Moldova (+373)</option>
<option country-code="MC" value="+377">Monaco (+377)</option>
<option country-code="MN" value="+976">Mongolia (+976)</option>
<option country-code="ME" value="+382">Montenegro (+382)</option>
<option country-code="MS" value="+1664">Montserrat (+1664)</option>
<option country-code="MA" value="+212">Morocco (+212)</option>
<option country-code="MZ" value="+258">Mozambique (+258)</option>
<option country-code="MM" value="+95">Myanmar (+95)</option>
<option country-code="NA" value="+264">Namibia (+264)</option>
<option country-code="NR" value="+674">Nauru (+674)</option>
<option country-code="NP" value="+977">Nepal (+977)</option>
<option country-code="NL" value="+31">Netherlands (+31)</option>
<option country-code="AN" value="+599">Netherlands Antilles (+599)</option>
<option country-code="NC" value="+687">New Caledonia (+687)</option>
<option country-code="NZ" value="+64">New Zealand (+64)</option>
<option country-code="NI" value="+505">Nicaragua (+505)</option>
<option country-code="NE" value="+227">Niger (+227)</option>
<option country-code="NG" value="+234">Nigeria (+234)</option>
<option country-code="NU" value="+683">Niue (+683)</option>
<option country-code="NF" value="+672">Norfolk Island (+672)</option>
<option country-code="MP" value="+670">Northern Mariana Islands (+670)</option>
<option country-code="NO" value="+47">Norway (+47)</option>
<option country-code="OM" value="+968">Oman (+968)</option>
<option country-code="PK" value="+92">Pakistan (+92)</option>
<option country-code="PW" value="+680">Palau (+680)</option>
<option country-code="PS" value="+970">Palestinian Territory, Occupied (+970)</option>
<option country-code="PA" value="+507">Panama (+507)</option>
<option country-code="PG" value="+675">Papua New Guinea (+675)</option>
<option country-code="PY" value="+595">Paraguay (+595)</option>
<option country-code="PE" value="+51">Peru (+51)</option>
<option country-code="PH" value="+63">Philippines (+63)</option>
<option country-code="PN" value="+872">Pitcairn (+872)</option>
<option country-code="PL" value="+48">Poland (+48)</option>
<option country-code="PT" value="+351">Portugal (+351)</option>
<option country-code="PR" value="+939">Puerto Rico (+939)</option>
<option country-code="QA" value="+974">Qatar (+974)</option>
<option country-code="RO" value="+40">Romania (+40)</option>
<option country-code="RU" value="+7">Russia (+7)</option>
<option country-code="RW" value="+250">Rwanda (+250)</option>
<option country-code="RE" value="+262">Reunion (+262)</option>
<option country-code="BL" value="+590">Saint Barthelemy (+590)</option>
<option country-code="SH" value="+290">Saint Helena, Ascension and Tristan Da Cunha (+290)</option>
<option country-code="KN" value="+869">Saint Kitts and Nevis (+869)</option>
<option country-code="LC" value="+758">Saint Lucia (+758)</option>
<option country-code="MF" value="+590">Saint Martin (+590)</option>
<option country-code="PM" value="+508">Saint Pierre and Miquelon (+508)</option>
<option country-code="VC" value="+784">Saint Vincent and the Grenadines (+784)</option>
<option country-code="WS" value="+685">Samoa (+685)</option>
<option country-code="SM" value="+378">San Marino (+378)</option>
<option country-code="ST" value="+239">Sao Tome and Principe (+239)</option>
<option country-code="SA" value="+966">Saudi Arabia (+966)</option>
<option country-code="SN" value="+221">Senegal (+221)</option>
<option country-code="RS" value="+381">Serbia (+381)</option>
<option country-code="SC" value="+248">Seychelles (+248)</option>
<option country-code="SL" value="+232">Sierra Leone (+232)</option>
<option country-code="SG" value="+65">Singapore (+65)</option>
<option country-code="SK" value="+421">Slovakia (+421)</option>
<option country-code="SI" value="+386">Slovenia (+386)</option>
<option country-code="SB" value="+677">Solomon Islands (+677)</option>
<option country-code="SO" value="+252">Somalia (+252)</option>
<option country-code="ZA" value="+27">South Africa (+27)</option>
<option country-code="GS" value="+500">South Georgia and the South Sandwich Islands (+500)</option>
<option country-code="ES" value="+34">Spain (+34)</option>
<option country-code="LK" value="+94">Sri Lanka (+94)</option>
<option country-code="SD" value="+249">Sudan (+249)</option>
<option country-code="SR" value="+597">Suriname (+597)</option>
<option country-code="SJ" value="+47">Svalbard and Jan Mayen (+47)</option>
<option country-code="SZ" value="+268">Swaziland (+268)</option>
<option country-code="SE" value="+46">Sweden (+46)</option>
<option country-code="CH" value="+41">Switzerland (+41)</option>
<option country-code="SY" value="+963">Syrian Arab Republic (+963)</option>
<option country-code="TW" value="+886">Taiwan (+886)</option>
<option country-code="TJ" value="+992">Tajikistan (+992)</option>
<option country-code="TZ" value="+255">Tanzania, United Republic of Tanzania (+255)</option>
<option country-code="TH" value="+66">Thailand (+66)</option>
<option country-code="TL" value="+670">Timor-Leste (+670)</option>
<option country-code="TG" value="+228">Togo (+228)</option>
<option country-code="TK" value="+690">Tokelau (+690)</option>
<option country-code="TO" value="+676">Tonga (+676)</option>
<option country-code="TT" value="+868">Trinidad and Tobago (+868)</option>
<option country-code="TN" value="+216">Tunisia (+216)</option>
<option country-code="TR" value="+90">Turkey (+90)</option>
<option country-code="TM" value="+993">Turkmenistan (+993)</option>
<option country-code="TC" value="+649">Turks and Caicos Islands (+649)</option>
<option country-code="TV" value="+688">Tuvalu (+688)</option>
<option country-code="UG" value="+256">Uganda (+256)</option>
<option country-code="UA" value="+380">Ukraine (+380)</option>
<option country-code="AE" value="+971">United Arab Emirates (+971)</option>
<option country-code="GB" value="+44">United Kingdom (+44)</option>
<option country-code="US" value="+1">United States (+1)</option>
<option country-code="UY" value="+598">Uruguay (+598)</option>
<option country-code="UZ" value="+998">Uzbekistan (+998)</option>
<option country-code="VU" value="+678">Vanuatu (+678)</option>
<option country-code="VE" value="+58">Venezuela, Bolivarian Republic of Venezuela (+58)</option>
<option country-code="VN" value="+84">Vietnam (+84)</option>
<option country-code="VG" value="+284">Virgin Islands, British (+284)</option>
<option country-code="VI" value="+340">Virgin Islands, U.S. (+340)</option>
<option country-code="WF" value="+681">Wallis and Futuna (+681)</option>
<option country-code="YE" value="+967">Yemen (+967)</option>
<option country-code="ZM" value="+260">Zambia (+260)</option>
<option country-code="ZW" value="+263">Zimbabwe (+263)</option>
</select>
<input type="hidden" id="country" name="country" value="" class="restrict_decimal">
</fieldset>
</div>
<div class="col-md-8">
<fieldset class="margin-bottom-30">
<span class="placeholder">Enter Your Registered Mobile Number</span>
<input type="text" name="mobile" id="mobile" class="form-control input__field only-numeric restrict_decimal" maxlength="10" minlength="10" autocomplete="off" required="">
<!-- <span toggle="#createPassword" class="fa fa-fw fa-eye field-icon toggle-password rightPlaceHolder"></span> -->
</fieldset>
</div>
</div>
<div class="styled__checkBox margin-bottom-30">
<label for="register_tnc">
<input type="checkbox" id="register_tnc" name="tnc_accepted">
<span class="icon"></span>
<span class="txt"> I agree to <a href="/terms-condition" target="_blank">Terms & Conditions</a> and <a href="/privacy-policy" target="_blank">Privacy Policy</a> </span>
</label>
<br>
<span id="check_alert" style="display: none;">Please Select Check Box</span>
</div>
<button type="submit" id="check_signup" class="btn btn-primary btn-lg btn-block margin-bottom-5">Sign Up</button>
<p class="big text-center margin-bottom-20">Already have an account? <a href="javascript:void(0)" id="login-link" class="bold login-link">Sign In</a></p>
<figure class="text-right margin-bottom-0"><img src="/static/assets/img/logo.svg" alt="Equitas" width="100"></figure>
</form>POST /auth/update-password
<form class="formBox custom-form" id="form_resetPassword" method="POST" action="/auth/update-password">
<input type="hidden" name="csrf_token" value="ImMzZGY0N2FjYzUxOTBjOTI3ZTQ4NjU1M2ZlM2Y0ZjQ1YTkyNzI1Y2Qi.Y7aJIA.WE9aUgZbJfpZ1qt_1ofEBcG4uWw">
<input type="hidden" name="is_Signup" class="is_Signup" value="0">
<div id="flash_msg"></div>
<fieldset>
<span class="placeholder">Enter New Password</span>
<input type="password" name="password" id="newPassword" class="form-control input__field restrict_decimal" autocomplete="off" required="">
<span toggle="#newPassword" class="fa fa-fw fa-eye-slash field-icon toggle-password rightPlaceHolder"></span>
</fieldset>
<fieldset class="margin-bottom-10">
<span class="placeholder">Confirm Your New Password</span>
<input type="password" name="confirm_password" id="confirmPassword" class="form-control input__field restrict_decimal" autocomplete="off" required="">
<span toggle="#confirmPassword" class="fa fa-fw fa-eye-slash field-icon toggle-password rightPlaceHolder"></span>
</fieldset>
<div class="forgotPass margin-bottom-30">
<a href="javascript:void(0)" class="link"> </a>
<div class="passHints">
<span>8 Characters</span>
<span>1 Special</span>
<span>1 Uppercase</span>
<span>1 Lowecase</span>
<span>1 Numeric</span>
</div>
</div>
<button type="submit" class="btn btn-primary btn-lg btn-block margin-bottom-5">Save</button>
<figure class="text-right margin-bottom-0"><img src="/static/assets/img/logo.svg" alt="Equitas" width="100"></figure>
</form>POST /auth/verify-otp
<form id="form_verifyotp" class="formBox custom-form" method="POST" action="/auth/verify-otp">
<input type="hidden" class="nextPopupId" value="">
<input type="hidden" id="isSignup" value="0">
<input type="hidden" name="csrf_token" value="ImMzZGY0N2FjYzUxOTBjOTI3ZTQ4NjU1M2ZlM2Y0ZjQ1YTkyNzI1Y2Qi.Y7aJIA.WE9aUgZbJfpZ1qt_1ofEBcG4uWw">
<div id="flash_msg"></div>
<div class="row otpInputs">
<div class="col-3">
<fieldset>
<span class="placeholder"> </span>
<input type="password" name="otp" max="1" class="form-control text-center input__field only-numeric focus restrict_decimal" data-otpstep="0" maxlength="1" required="" autocomplete="nops" tabindex="1">
</fieldset>
</div>
<div class="col-3">
<fieldset>
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BENEFITS OF STRETCHING BEFORE BED
By Sleepsia
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Stretching before bed is a great natural way to improve sleep quality and
duration. Keep reading to learn more about the stretches you can try before bed.
We will also speak about some vital safety considerations.
One review of multiple studies claims that mindfulness meditation practices that
involve gentle stretchings, such as yoga and Tai Chi, improve sleep quality. A
study into resistance exercise found that exercises could improve the symptoms
of insomnia. In the study, participants found that stretching in 60-minute
sessions three times in seven days can improve sleep quality when stretching in
the evening.
Another review claims that adults reported improved sleep quality after
performing low-level physical and cognitive activity. The researchers found that
gentle stretching improved sleep quality when the participants performed
strenuous activities such as aerobics.
Postmenopausal women with overweight symptoms found that stretching may improve
sleep quality.
Further research into the benefits of stretching before bed is vital.
Nevertheless, many studies linked gentle exercise and stitching with an
improvement in sleep quality.
In general, stretching can help you with the following.
* It will help you reduce body pain.
* It will help you reduce stress and improve your mood.
* It will increase flexibility and mobility.
* It will reduce the risk of injury.
* It will improve circulation.
SOME STRETCH THAT YOU CAN TRY BEFORE GOING TO BED
The following stretches may provide benefits when a person performs them before
bed.
People should only stretch as much as comfortable and stop if any stretches
cause discomfort or pain.
* Lie on one side of the floor and use a mattress.
* Bend both of your knees slightly deeper than 90 degrees at the hips.
* Align the shoulders and the hips, and keep the head and spine in a straight
line.
* Extend the lower arm in front of the body and rest it on the floor or
mattress while reaching with the upper arm down to grasp the Rib cage.
* Engage the abdominal muscles to stabilize the spine. Hold your shoulders back
and down without moving the torso.
* Exhale and rotate the torso using the upper arm. Avoid rotating the hips as
it causes the upper thigh to slide backward while twisting.
* Be in this position for about 15 to 30 seconds. Release and relax what about
30 seconds.
People should feel the stretch in the chest, abs, full back, and Shoulders.
KNEELING BACK EXTENSION WITH CHILD’S POSE
* Start on the knees and hands. Move with the shoulders over the hands.
* Gently rock forward the arm, rounding the Shoulders and developing the lower
back to drop toward the floor.
* Hold for about 5 seconds.
* Gently rock backward and sit with the buttocks as Close To The heels as
possible.
* Extend the arms and look down to the floor to keep your neck aligned with the
spine.
* Hold for five seconds in this position.
PEOPLE SHOULD FEEL THE STRETCH IN THE LOWER BACK AND ABDOMINAL MUSCLES
Bear hug
* You need to stand up with your feet hip-width apart and open your arms wide.
* Cross one arm over the other at the elbows, reaching opposite shoulders and
grasping the back of the shoulder.
* You need to gently pull the shoulders forward and hold the stretch for 20
seconds before breathing deeply.
* People need to feel the stretch in the upper back.
Head rolls
* Sit with a straight back and gently bring the chain down towards the chest.
* Roll the head to the right so that the ear is over the right shoulder.
* Hold on for 5 seconds and roll the head back towards the chest.
* Reverse the direction and roll the head in a counterclockwise circle about
three times.
* Repeat these steps about three times.
PEOPLE NEED TO FEEL THE STRETCH IN THE NECK MUSCLES AND UPPER BACK
Legs up the wall
* Lie on the floor or bed and raise both legs until they are straight.
* Clasp the hand behind the thighs.
* Use a towel or resistance band if it is difficult to reach or grasp the
thigh.
* Hold on for 30 to 60 seconds. Release and relax for about 30 seconds.
* Repeat the steps two to four times.
Seated side Stretch
* Sit upright with a straight back.
* The head and spine will get aligned. The hands will rest at the sides.
* Press one hand into the floor or a mattress and engage the abdominal muscles.
* Continue to bend sideways as much as comfortable. Hold on for 15 to 30
seconds.
PEOPLE SHOULD FEEL THE STRETCH ON THE ABS, SIDES, AND LOWER BACK
Standing quadriceps
* Stand up with feet hip-width apart and straight back.
* Hold on to the back of a chair with one arm for balance.
* Lift one leg behind the body, bringing the heel toward the buttock.
* Grasp the ankle and pull the heel closer to the body.
* Hold on for 30 to 60 seconds. Release and Repeat with the opposite leg for a
total of three repetitions.
HOW TO STRETCH SAFELY BEFORE BED
It is safe for most people to stretch gently before going to bed. Nevertheless,
there are a few ways to maximize the benefit of stretching and reduce the risk
of injury.
* Warm-up: Muscles tend to stretch better when they are warm. You need to
create a bedtime ritual that involves heat. Suggest taking a warm bath or
shower.
* Practice control breathing: Breathing in a slow and rhythmic where enhances
your relaxation and makes it easier to hold stretches for the appropriate
time. Get to hold each stretch for about six to ten Deep, rhythmic breaths.
* Avoid stretching or exercise: Working out intensely at night is stimulating
and raises your body temperature. It becomes harder to fall asleep.
* Stop if any pain happens: Pain and discomfort are some indications that
someone is stretching too intensely. If pain or increasing discomfort
happens, stop stretching to prevent injury.
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