Introduction
Today, the entertainment – filled life makes us often spend our free time at night with mobile phones in hand. We may curl up on the sofa, lie on the bed in different postures. Although it seems comfortable at first, over time, various problems such as back pain, leg pain, neck aches, and poor postures like hunchback may occur.
Solutions to Bad Posture and Body Aches
The first step to improve these problems is to change the bad habits that cause them. However, habits are hard to break, and just changing habits is not enough. Regular long – term exercise is needed. For working people, going to the gym after a tiring day is often not an option. But exercise doesn’t have to be done in a gym. Even short, irregular exercises during work, like a few jumping jacks and squats, can be beneficial, though not very effective. A good way is to use the time we usually spend on our phones before bed to do some simple unarmed exercises.
Benefits of Bedtime Exercises
Some may worry that bedtime exercises will affect sleep quality. This is not absolute. As long as the exercises are not too intense, they can relieve back pain and other discomforts from a long day’s work, relax the body, and promote sleep. Moreover, proper exercise can help us burn excess body fat, which is good for weight – loss.
Back pain and other such problems are signs of sub – health. To change this state, improve body shape, enhance sleep quality, and lose excess fat, it is advisable to do some proper exercise every day. Since we may be busy during the day, the time before bed at night is a good choice.
Bedtime Exercises to Try
Action 1: Prone push – ups
Keep a yoga mat at home. Lie prone on it with your legs straight and together. Bend your hands behind your head and keep your body close to the ground. Then push upwards to straighten your upper body as much as possible, making your chest follow the upward force, while keeping your abdomen and thighs close to the ground. After that, get back on the mat and repeat.
Movement 2: Prone leg lifts
In a prone position, bend your hands under your forehead to support your head. Keep your legs straight and together, and your whole body close to the mat. Then lift one leg straight back as far as you can, lower it, and lift the other leg, alternating between the two legs.
Movement 3: Little swallow fly
Bend down on the mat with your arms naturally at your sides, legs together and straight, and head slightly raised (not touching the mat). Then extend your arms as straight as possible towards the back and upwards, while simultaneously bringing your head and chest up as far as you can. At the same time, lift your legs as straight as possible up and behind you. Pause at the top position as long as you can and breathe naturally. Then lower your arms and legs and return to the starting position.
Movement 4: Prone wy stretch
Bend over, lift your chest, lift your head, and straighten your legs and bring them together. Slightly point your toes to the ground, keep your abdomen and thighs close to the ground, and straighten your arms. Then slightly bend your elbows and extend them backwards. Keeping the other movements the same, straighten your hands forward again and return to the starting movement and repeat.
Conclusion
All of these exercises can be done at home without any equipment, and they are suitable for doing before bed. They are gentle, good for stretching, and can help improve poor postures, enhance sleep quality, relieve back pain, and even contribute to weight – loss. Remember, consistency is the key to seeing results!
