Stretch with the entrance
After working on a computer, using a phone or even driving, your shoulders will be in a forward position and your chest muscles will be tight and tense. This can lead to stiffness and pain in the neck, shoulders and upper back.
Use an entrance and exit stretch to improve posture and reduce discomfort that can hinder quality sleep.
As you pass through the entrance, simply place your palms on the doorframe, palms facing forward and step through the entrance while keeping your arms still.
You will start to feel tight in your chest and shoulders. Go as far forward as you can to stretch deeper.
hip flexor stretching exercises
When you sit for long periods of time, your hip flexors become stiff. These long periods of hip flexors need to be compensated by extending the hips to reduce the risk of developing lower back pain.
For some people, hip stretching and hip-opening exercises can reduce emotional stress and improve sleep.
Step one foot forward so that you are in a ton position with your hips and toes pointing forward, your front knee bent and your back knee slightly bent.
The front footrest is firmly planted on the mat with weight concentrated in the front heel.
The back of your foot is in a high heels position.
Gradually bring your back knee to the floor and relax your back leg to the floor or mat to release your hip flexors. Hold the stretch for as long as possible, then repeat on the other side.
Calf extension
The calves are the most common area for muscle cramps, which can be especially uncomfortable and painful at night.
In addition to prioritizing adequate hydration, try stretching your calves before bed to reduce the frequency and duration of muscle cramps at night.
Just step one foot forward to leave you in a position to dance. For this stretch, the two feet will be closer together than the hip flexor.
Your hips and toes are pointing forward and your front knee is slightly bent.
Press your back feet into the floor, lowering your back heel until it is completely pressed into the ground. You will feel a stretch along your back leg, specifically in your calves.
Do this stretch on one side, then switch sides to stretch on the other.
