Today, the kids and I headed around the town playing Pokémon GO. I didn’t know what to expect from it at first. But to be honest, it was fun to do.
Today, I will share a few yoga moves that you can do before bed for relaxation.
In today’s video, I wanted to go through a few yoga poses that you can do before bed to help you relax, increase your sleep quality and make your sleep deeper and better.
CLICK HERE to watch the YouTube video.
I got Jenna to demonstrate the exercises.
#1 – Seated Shoulder Shrugs
Sit on the floor with your legs crossed. Sitting tall with your shoulders in line with your hips, bring your shoulders up and roll them back.
Seated Shoulder Shrugs
This contract-relax motion helps in relaxing your tight upper trapezius, middle trapezius, and rhomboid muscles.
Perform one set of 5 reps in a smooth, controlled movement feeling a contraction in the upper trapezius, upper neck, and midback area. The intensity should be light.
#2 – Seated Forward Head Pulls
Sit on the floor with your legs crossed. Drop your head down and use your hands to pull the head forward. Raise your head and relax.
Seated Forward Head Pulls
This works to stretch the back of the neck, midback, and low back along the spine, targeting the small spinal muscles.
Perform one set of 2 reps with a 20-second hold. This should be a light stretch.
#3 – Seated Side Bends
Sit on the floor with your legs crossed. Reach straight up overhead and stretch to the left side, bending through the spine. You should feel the stretch in the outer part of the right side and throughout the spine as well. Return to the upright position and repeat on the opposite side.
Seated Side Bends
This flexibility exercise works on stretching out the muscles on the outer part of the trunk and working on the mobility and movement of the spine.
Perform one set of 3 reps on each side, alternating back and forth, in a smooth, controlled movement with a good stop at the end for 2 seconds. You should be feeling a stretch in the outer part of the muscles of the trunk and along the spine. You should feel the spine loosening up as you do more repetitions side-to-side.
#4 – Seated Back Twist
Sit on the floor with your legs crossed. Twist and reach back with your left arm, placing your hand on your right knee. Push with your hand and try to get more rotation in your spine, then relax and repeat on the other side.
Seated Back Twist
This works on the mobility throughout the spine but is more focused on the twisting or transverse plane.
Perform one set of 3 reps on each side in a smooth, controlled movement with a good stop at the end position for 2 seconds with light intensity.
#5 – Seated Forward Fold
Sit on the floor with your legs crossed. Walk your fingers out, moving them forward, bending through the hips, and reaching out front.
Seated Forward Fold
This is a flexibility and mobility exercise for the spine, which works on loosening up the spine and stretching the outer parts of your trunk area.
Perform one set of 3 reps in a smooth, controlled movement with a good stop at the end for 2 to 3 seconds. The intensity is light and you should feel a stretch in the outer part of the trunk.
#6 – Child Pose
Start in a kneeling position, sitting back on your heels. Move your hands forward, dropping your shoulders towards the mat, and relax.
This works to stretch the muscles in the outer part of the trunk and increase the mobility of the spine and shoulders. It also stretches the hips.
Perform one set of 3 reps in a smooth, controlled movement with a good stop at the end position. Again, the intensity is light and you should feel a stretch in the shoulders and outer part of the trunk as well as improved movement in the shoulders and spine.
Those are the six yoga moves that you can do before bed to relax and improve your sleep.
Rick Kaselj, MS
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