5-Minute Before Bedtime Stretching Routine Helps Prevent Cramps and Promotes Restful Sleep

Taking a few minutes to stretch at the end of the day may make a difference in the quality of your sleep.

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Sleep is crucial for alleviating fatigue and restoring depleted energy. However, for individuals grappling with sleep disorders, each night can be an anxiety-filled challenge. Research has shown that incorporating a simple stretching routine before bedtime promotes better sleep and reduces the frequency and severity of nighttime cramps. In this article, Rocky, a classical Chinese dance instructor, will introduce a simple and effective stretching routine before bedtime.

Stretching Before Bedtime Promotes Restful Sleep

Rocky explained that stretching before bedtime is a muscle-relaxation technique, often incorporating breathing exercises. Slow-paced breathing helps regulate the autonomic nervous system, calming the sympathetic nervous system. The ability to enter a sleep state is closely tied to the relaxation of the sympathetic nervous system. Therefore, through the integration of breathing exercises into stretching, one can develop emotional stability, enabling the body to enter a relaxed and easily induced sleep state.

A study published in the journal Sleep in October 2003 found that moderate-intensity exercise or stretching can improve sleep quality in sedentary, overweight, and postmenopausal women.

Another study, published in the Journal of Physiotherapy in March 2012, revealed engaging in nightly stretching before bedtime can reduce the frequency and severity of nocturnal leg cramps in older individuals.

Ryutaro Shirahama, a certified sleep physician accredited by the Japanese Society of Sleep Research and a medical doctor, explained that the body’s core temperature gradually decreases after nightfall, inducing a sense of drowsiness. Therefore, by lowering the body temperature, it is possible to induce drowsiness and facilitate sleep. Incorporating stretching exercises before bedtime can raise the core body temperature, thus promoting a natural feeling of sleepiness during the subsequent decline in overall body temperature.

6 Before Bedtime Stretching Exercises

（The Epoch Times）

1. Ankle Stretching Exercise

Steps:

1. Sit with legs extended, keep the back as straight as possible, and lean slightly forward.
2. Lift the ankles quickly and then slowly lower them until the toes are pointed.

Due to the natural position of the body, lifting the ankles towards the body is more challenging, while lowering them down is easier. Therefore, it is essential to perform the opposite for optimal results—lifting quickly and lowering gradually. Complete a total of 10 repetitions.

2. Hip Stretching Exercise

Steps:

1. Sit with legs extended, keep the back as straight as possible, and lean slightly forward.
2. Bend the left knee and hug the left leg with both hands. Then, lift the lower leg, bringing it as close as possible to the thigh. Hold for a moment, then release. Repeat with the right leg.

Be mindful not to round your back—it is recommended to maintain a slightly forward-leaning position when lifting the leg. Perform the stretch for a total of 10 repetitions on each leg. This exercise contributes to hip joint mobility and is beneficial for activities such as walking or climbing stairs.

3. Groin Stretching Exercise

Steps:

1. While seated, keep your back as straight as possible, place the soles of your feet toward each other, ideally bringing the heels close to the groin. Place your hands on your feet and gently press them towards the floor.
2. While maintaining a straight back, aim to bring the top of your head toward the floor, leaning the body forward. Hold the position and then sit back up straight.
3. After leaning forward four to five times, gently shake the knees.

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The inner side of the thighs is where the liver meridian pathway passes through. In traditional Chinese medicine, the liver is believed to govern the body’s autonomic nervous system. Therefore, performing this exercise helps unblock the liver meridian, aiding in the regulation of the autonomic nervous system and promoting restful sleep.

4. Lower Back Stretching Exercise

Steps:

1. Sit with legs extended, keep the back as straight as possible, and lean slightly forward.
2. Cross the right leg over the left, simultaneously place the left hand on the outer side of the right knee, and the right hand on the floor. Turn and look backward, hold the position, then rotate the body back. Repeat on the other side.

This exercise stretches the muscles in the neck, waist, and upper back. Perform the stretch for a total of 10 repetitions on each side.

5. Breathing Exercise

Steps:

1. While seated, keep the back upright, shift your weight forward, and elongate your neck.
2. Exhale deeply from the core (midsection), imagine the sensation of someone punching your stomach, and release the breath from the lower abdomen.
3. Inhale, begin by tightening and straightening the core (midsection), then progress to the chest, waist, shoulders, neck, and chin. Finally, extend to the back of the head, achieving a state of absolute straightening. Repeat steps two and three for 9 times.

Rocky explained that “ti” and “chen” constitute the fundamental rhythm in Chinese classical dance. “Ti” involves inhaling, expanding the chest and waist outward and upward. “Chen” entails exhaling and relaxing the body. In classical dance, “chen” serves to connect the rhythm before the next movement, creating a circular concept. This particular breathing exercise proves effective in calming intense emotions.

6. Shoulder Stretching Exercise

Steps:

1. While seated, keep your back as straight as possible.
2. Hold a towel at both ends, lift it from the front to overhead, gently arching your upper back and allowing a slight forward shift in weight.
3. With arms extended, continue pulling the towel backward towards the lower back until it touches the ground, then pull it back to the front. Repeat steps two and three for 9 times.

Stretching involves integration of mind and body. Rocky believes that this state of mind empowers control over the body. Engaging in meditation before bedtime helps relax the body, bringing it closer to a sleep-ready state. In this state, simply visualizing a peaceful sleep and letting the mind unwind can make falling asleep easier.

In today’s busy and stressful life, many people overlook the importance of taking a moment to unwind. As a result, when bedtime arrives, the mind may still be in an excited state. Incorporating stretching before bedtime along with controlled breathing allows the alignment of mind and body, facilitating a more relaxed and restful sleep.