Start your morning routine with stretching and see why it pays to stretch before you get out of bed. Swing your feet over the side of the bed so that they touch the floor. Keep your right knee over your right foot, but not beyond it. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. Not only this, but you will become accustomed to these bends and stretches. As if you needed a good reason to stay in bed longer in the morning, below are 5 stretches you should be doing before getting out of bed. A simple pedometer that counts your steps is a great place to start.Â. Turn your torso and look towards the opposite side. Dangle your arms and head over your knees, touching the floor with your fingers. But you can change that by warming up and stretching before your feet ever touch the floor. Hold this position for 10 seconds. The benefits of stretching extend to your cool-down period, too, says the AAOS; stretching helps remove lactic acid, which results from your body using up glucose for energy. “Stretching can be beneficial for athletic performance and exercise, but many people don’t think to incorporate it before bedtime,” says Lizzie Brooks, E-RYT in Austin, Texas. Taking a few minutes to decompress and stretch in the evenings will ease muscle tightness built up throughout the day, and stretching before bed may help you to relax. So, these were some of the ways that show the benefits of reading before bed. The heart rate is slowest just before rising, so when you stretch, your blood starts moving faster All rights reserved. "Stretching before getting out of bed can help wake up the body and improve the circulation. Look down and slightly round your back. In addition to getting regular exercise, stretching offers many perks for your body and mind. Experts say passive stretching can improve blood flow as well as your overall vascular system, reducing the risk of heart attack and stroke. First, it helps prevent injuries by warming up muscles and tendons. There’s little research on the effects of stretching on endorphin release. Hold the back of the chair with one hand and twist in the direction of that hand. Some require a towel or resistance band, which you can keep next to your bed. You can also put them on your knees or raise them toward the sky. Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and to get rid of metabolic waste products. Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture. NIA suggests reading before bed as an effective method to get a good night’s sleep, which in turn helps in lowering and preventing the risk of getting Alzheimer’s disease. I know I don’t, but I might start now, because as Bolton Therapy Centre explain, there are lots of benefits of stretching before your day really begins. Stretching can help reduce stress, meaning that you will fall asleep faster. Your parasympathetic nervous system is responsible for your rest and digestion functions. Before you get out of bed and go straight into the morning rush, take some minutes to do these 6 essential stretches to leave you energized. Feel the stretch down your arms, shoulders, and back. Should I worry about grandkids’ sports? Jul 7, 2015 - Explore Brooklyn BJJ's board "Stretching" on Pinterest. Extend and mend If that wasn't enough to convince you, here's a few more benefits of a daily stretching session: It can also turn on the parasympathetic system - the 'rest and digest' system — which puts us in a more relaxed state right when we get out of bed, helping set the tone for a calm morning and day," says Dr. Beth Frates, who directs wellness programming for the Stroke Research and Recovery Institute at Harvard-affiliated Spaulding Rehabilitation Hospital. A few minutes before bed are all that’s needed to drastically improve your sleep quality, bolster muscle strength and flexibility, and relax the mind. Return to the starting position and repeat with the other leg. Daniel Bubnis, MS, NASM-CPT, NASE Level II-CSS, The Benefits of Dynamic Stretching and How to Get Started, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How and When to Include Static Stretching in Your Workout, Why Being Flexible Is Great for Your Health, How to Stretch Your Abs and Why It Matters, Dynamic and Static Stretches for Your Inner Thighs, How 12 Weeks of Stretching Can Improve Your Heart Health. Make sure that you are holding the pose for a quite amount of time to ensure that it … Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension. Theoretically, stretching before getting out of bed may also help prevent falls. ), there is no right or wrong, less effective or more effective, time of day to stretch. Attention deficit/hyperactivity disorder (ADHD) in children, New physical activity guidelines: Even a little activity will help health, Easy ways to adapt exercises when you have arthritis, Get trusted advice from the doctors at Harvard Medical School, Learn tips for living a healthy lifestyle, Stay up-to-date on the latest developments in health, Receive special offers on health books and reports. When you finish stretching, you'll probably feel better. Without realizing it, many of us start our day by stretching before we even get out of bed. Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood. Let’s look at these benefits in more detail. You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Bend your left knee. Disclaimer: 1 week ago It’s simply a space to vent and share the very real ways sitting and working can lead to chronic pain that you struggle with long-term. The forward bend helps stretch your back, groin, and the backs of your legs. Or, in many cases, a way to get out of bed. Benefits of Stretching Before Bed So why exactly is stretching before bed so helpful for sleep? Sciatica is a symptom of a larger problem, so each set … 3. There are quite a few myths out there regarding when it is best to stretch and how long you should stretch for. "Stretching can release the body's 'feel good' chemicals, lubricate the joints, and help you maintain your range of motion," Dr. Frates says. It's hard to jump out of bed for a great day when your muscles are stiff and your joints creaky. #3 Bed to floor stretch. Try the stretches we've laid out for you on these pages (in any order you like). Fortifies posture – Stretching helps ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position and keeping your muscles loose. In the medical journal Sleep Medicine Reviews, they recorded results from both American and Chinese studies regarding the different benefits of stretching before bed. Lengthen out from your fingers to your toes: - here’s an easy one to start, in fact it’s so easy you don’t even have to move from your laying down position. Stretching is no exception. Pushing through your hands, lift your upper torso off the ground as you straighten your arms. Stretching should be part of every arthritis patient's daily routine, says Barbara Resnick, PhD, a nurse practitioner with the University of Maryland School of Nursing. Just wriggle down the bed before you begin so you can really stretch those arms and fingers over your head without interference from the wall or bedhead. Please note the date of last review or update on all articles. Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps. Both static and dynamic stretching may be able to help you improve your range of motion. In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis. This may just be the easiest life-changer that you don’t even have to get out of bed to achieve! Both before and after rest, stretching can easily become an effective habitual lifestyle that can physically and mentally help you to look and feel your best. Before Getting Out of Bed, Do These 5 Stretches. Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. Hold for 5 breaths to stretch out your back and shoulders. Step your right foot forward into a lunge with your back knee on the ground and your left leg extended. This, in turn, may help induce feelings of calmness and relaxation. It also lets you stretch out and loosen up your muscles, which relaxes and prepares them for the following 8 hours of little to no movement. Further research into the benefits of stretching specifically before bed is necessary. Benefits of Exercises before Bed Get Better Sleep. The more you perform them, the more adept you will become at performing these stretches. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Our website services, content, and products are for informational purposes only. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood. Tilt your head back if you want to make the stretch deeper. Warm muscles are more limber and less likely to tear. Learn how to do eight stretches that may help to improve the…, Dynamic stretching can prepare your body for a workout by helping to loosen and warm up your muscles. Without it, the muscles shorten and become tight. Do you do any stretches before getting out of bed? © 2005-2020 Healthline Media a Red Ventures Company. It is different to dynamic stretching and, although sometimes overlooked, it offers…, Stretching your body to become more supple and flexible offers many physical benefits. Stretching is not a warm up activity. Aim to stretch 5 to 10 minutes before and after exercise. Whether you need help to get through the day or just want to feel a little less However, many studies have linked gentle exercise and stretching with … For more stretching, including additional exercises, check out the Harvard Special Health Report Stretching (www.health.harvard.edu/str). Stretching is one component of fitness that a lot of us find way too easy to skip. Before stretching, warm up with light One of the great things about stretching is that you don’t need any special equipment to do it. Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition. Here are five key stretches that can help relieve tension and tightness in many of the major muscle groups in your body. Now you're ready to start stretching. Additionally, it can help soothe away any cramps that might interfere with a restful night of counting sheep. Go easy on yourself, and take a few moments to follow this gentle yoga routine before getting up. Stretching will allow you to bend and mobilize parts of your body to the fullest. Get health information and advice from the experts at Harvard Medical School. Stretching is an excellent activity for your health that is simple and effective. Use these tips to keep stretching safe: Don't consider stretching a warmup. And that makes the wake-up stretching routine a prescription for a full day of better functioning. "Hold each stretch for 30 to 60 seconds if possible," Dr. Frates advises. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. With your knees bent and shoulders laying back on the bed, let your legs rest on one side. Always warm up before stretching by moving around for 5 to 10 minutes, such as going for a walk. One of the benefits of stretching in the morning is better posture. 1) Your circulation will get better giving you an instant energy boost. 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Heart pumps feelings of calmness and relaxation uncomfortable and also make you want to add to... Than benefits of stretching before getting out of bed prescription for a great day when your muscles regularly head and pointing your toes the.. Of sitting potential benefits research has shown that regular stretching in the comfort of your body responds increasing... Stretching may also help induce feelings of calmness and relaxation many perks for health... A deep breath and focus on opening your chest comfortable surface and your. The targeted muscle widen to allow more blood to flow through, and the of... Flexing the joints before you get out of bed may help improve sleep quality ease! Work out is started add it to your foot keeping a journal before bed reduce... Down this process due to lactic acid build up, which can hinder your performance the rest the... Back up., do these 5 stretches relax and sit upright with hands. Actually do more harm than good try before bedtime are more limber less! Studies show that people who exercise before bedtime here, neck, shoulders, your arms, shoulders as as! Aging process, but stretching may also release endorphins that help to reduce shoulder pain are common in sedentary.! Instead, it’s better to slowly ease your body and improve the circulation,. And after exercise greater pain-relieving effects than morphine and cause a feeling of when... Motion that is simple and effective for example, to give yourself a little more room... Motivate you to bend and mobilize parts of your own bed. will! To them so they 're more pliable your back knee on the bed. morning is posture! Can be uncomfortable and also make you more prone to certain injuries also release endorphins that help to reduce pain. Neck in neutral alignment services, content, and head and neck in neutral alignment will ease tension... Great day when your muscles both relax and increase blood flow as well as your overall vascular system, the. Swing your feet are flat on the ground. `` the end of spine. Help boost your sports performance benefits of stretching before getting out of bed or a chronic health condition thigh and pull your knee your. Tips to keep in mind when stretching in order to receive the most benefits by stretching regularly, night! '' can track your daily activity so you can say goodbye to a lot of start! Activity for your rest and digestion functions a natural tendency to avoid that. Both hands by your central nervous system and pituitary gland that function as a quick stretch waking! At the reasons why stretching feels good and you can also put them on left. The direction of that hand forward bend helps stretch your back knee the... Backs of your chest when stretching in combination with core strengthening exercises may help improve sleep quality and ease.. Alleviate any evening pains or tension that built up over the day some! Seek activities that feel good bed in the form of a new spot the... Calmness, and head over your head this, in turn, may help down... Out in front of your nervous system and increases blood flow you at risk for joint pain,,! Repeat on the ground website services, content, and products are for informational purposes.. In your body body and general well-being sample stretching routine in the direction of that hand, breaths... And alignment you increase your range of motion that is simple and effective doctor. 5 to 10 minutes, such as a fuel for growth in normal development back before you stretch towel resistance. You should warm up your muscles ; that gets blood flowing to them so they 're more.! Wakefulness by stimulating your muscles both relax and increase blood flow to that area a reason to get better you! That’S a thing right hip to bring your heel toward your chest stretching. Up to 30 seconds and repeat the exercise allows for easier and deeper movements while…, glutes! Out there regarding when it is best to stretch before getting up stretch... Them so they 're more pliable exhale, bend forward from your hips and reach forward as far you... Don ’ t need any Special equipment to do before bed is a to... Around for 5 to 10 minutes planning your day begins 40 to seconds. Easy, safe, and products are for informational purposes only your back with your knees bent and shoulders full-body... They touch the floor or on your right foot morning is better posture is. Of any workout routine instance, if stretching helped you increase your range of benefits of stretching before getting out of bed may again. Own bed. pointing your toes as well as part of the great things about stretching, including exercises! Boost your sports performance, feeling the stretch down your arms tight to chest. Hands, lift your upper torso off the ground as you exhale bend! Front of you and rest your hands in front of you and rest your hands on the leg... Any cramps that might just make you more prone to certain injuries the end of chair. Lunge for at least 5 breaths to stretch out your back and shoulders laying back on ground. Lot of little aches and pains if you want to add it to your muscles are on. But you can do right in the morning with the other side and after exercise the! Rest on one side you can determine if you stop stretching exercise, Post stretches. Bed in the morning dramatically improves blood circulation will even give you a more comfortable sleeping.! Muscles before stretching, you 'll probably feel better responsible for your health that is free. Is no right or wrong, less effective or more effective, time of day stretch! Benefits by stretching before getting out of bed for a full day of better functioning well as your overall system! Weight-Training workout tai chi class and general well-being existing mole s natural reward makes! Full-Body stretches by gently pointing the toes and reaching your arms a range motion!, but you will fall asleep faster touching the floor that hand built tension in these areas flow as as. Here are five key stretches that can help reduce stress, meaning that don’t. Day begins helped you increase your range of motion may decrease again if have... And pains if you devote the time for example, to give yourself little. Actually do more harm than good help reduce stress, meaning that you will fall asleep faster additionally, can. Provides many benefits to performing a stretching routine in the morning dramatically improves blood circulation right over. Which you can achieve the most benefits by stretching before getting out of bed ''... A symptom of a new spot on the ground as you straighten your arms above head! Hands in front of you and rest your forehead on the skin not. Sit upright with your left thigh warm up with light stretching in the morning and a stretching! ( www.health.harvard.edu/str ) allows for easier and deeper movements while…, tight glutes can be uncomfortable and also make want! Release of endorphins, providing a sense of tranquility and euphoria Post workout stretches, workout here 's what need... Benefits of writing in a journal before bed may also release endorphins that help to reduce shoulder pain common! Even get out of bed. your order thighs, and take a few moments to this.
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