7 bedtime stretches that will improve the quality of your sleep

stretch so far Which The time of day can be a great way to relieve stress cycling muscles. But incorporating bedtime extensions, done shortly before your head hits the pillow, can provide the added benefit of getting ready for a good night’s rest. Sleeps.

Extending bedtime “helps you frustrate, relax and leave your day,” she says Alejandra Guzman, a certified racing instructor and yoga instructor at Cycling Pigeon in Los Angeles. Nice yoga moves paired deeply breathing It can reduce tension in painful muscles, strengthen Full focus of the mindand help calm the swirling brain Stress.

In fact, Research Yoga is shown to be an effective way to help stress reduction And the worryespecially when compared to groups not involved in this practice. many of studies He also suggests that yoga can help those who suffer from insomnia get better sleep.

To help you get advantages yoga And the stretchGuzman has created the seven-move sequence below that cyclists can do before bed to relax and unwind. These yoga poses specifically target the muscles used in cycling – such as ThighsAnd the brigadesAnd the quadsAnd the calvesSo doing them at the end of the day can help take the constant stress out of your trip.

Important note: While you are doing these poses, you should feel a gentle stretching sensation, but never feel Pain. If you feel pain, back off and stop completely if necessary.

How to use this list: Perform this sequence every evening if you can, or at least two to three times a week, says Guzman. You can even do the last three poses in bed. Do each bedtime exercise for the duration described below. You don’t need any equipment, but the exercise mat is optional.

Jennifer Acker Cycling Our health and fitness editor and certified yoga instructor explain each step so you can mimic proper form.


1. Sitting position

Why it works: Engage your breathing Get your body ready for subsequent poses with this static pose. Focus on every inhale and exhale, as well as strong, tall state.

How do I do it: Squat on the floor with legs folded close to the body. Relax the shoulders, and keep your neck and spine neutral (not arched or round). Place your hands on your knees with your palms facing up. Wait for three to five minutes while you take slow, deep breaths.


2. Yogi Squat


Why it works: Stretch out your narrow hips The glutes with this version of the deep squat.

How do I do it: Stand with your feet slightly wider than shoulder width. Lower hips down and back into a deep squat position, with weight in heels, hips low to the floor, and torso straight up. Bring the palms together in front of the chest in a prayer position, with the elbows touching the knees. For a deeper stretch, press the elbows to the knees. Hold for three minutes, shifting the weight from side to side and then back and forth to stretch the muscles in the hips. If you feel that you cannot maintain the position, leave him standing, take two deep breaths, and reset the position.


3. Downward facing dog


Why it works: Focus on the back of the legs during this pose to stretch hamstrings and the calves.

How do I do it: Start on all fours, shoulders above the wrists and knees below the hips. Lift your hips up and back to form an inverted V shape with your body. Push the heels into the floor, slightly bend at the knees, and press the chest between the shoulders. Holding at least five breaths, drive one heel toward the floor, then the other. Continue alternately.


4. Bath position

Why it works: open your hipsAllow the rest of your body to melt into this position to loosen and relax the muscles.

How do I do it: From the dog facing down, lift his right leg up toward the sky, lower it to the floor, bend the knee and place it near the right wrist. Place the right leg parallel to the shoulders (or as parallel as possible). Keep your left leg extended behind you. Place the arms in front of the right leg and press the palms into the floor. Open the chest and pull the shoulders down and back away from the ears. For a deeper stretch, walk your hands forward and fold your torso to the floor, bringing your forehead to the floor or hands. Wait for one minute, and breathe deeply. Then switch sides and repeat.


5. Bridge mode


Why it works: Hips often sit in a flexed position while riding and when you are riding Desk. Extend those hips, and tighten the quads, making the bridge position.

How do I do it: Lie on your face with your knees bent and feet flat on the floor. Extend the arms down from the sides and reach the heels. Slowly raise your hips skyward as you engage your glutes and core. Pressing the gluteus maximus, hold for 3 to 5 seconds. Then slowly lower your hips to the floor. Repeat this for 3 to 5 repetitions, moving slowly with your breath.


6. Reclining spine twist


Why it works: Stretch your back, glutes, and thighs as you prepare for deep relaxation.

How do I do it: Lie face up, arms and legs extended. Hug your right leg into the chest and keep your left leg extended on the floor. Take 2 to 3 breaths, then pull your right leg to the left across the body and place your left hand above the knee. Extend right arm out to the side to form a half T, keeping both shoulders on the floor, roll head to face with right arm. Gently press the right knee to the floor. Hold for 3 to 5 breaths. Then switch sides and repeat.


7. Shavasana

Why it works: Also known as corpse pose, this allows for complete relaxation of the body and mind – all you have to do is breathe deeply and stay in the moment, allowing yourself to find stillness.

How do I do it: Lie face down with arms and legs extended. Close your eyes and focus on breathing. Relax the muscles and make sure that each breath you take is deeper than the last. Continue for 5 to 10 minutes.

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