What exercises before bed can help you sleep

If you want to have a good sleep quality, you must pay attention to certain techniques, such as doing some health exercises before going to bed, which is not only good for your health, but also can relax yourself and help you sleep. You can do waist rotation exercises or abdominal muscle exercises.

1. Waist rotation exercise

Stretch your arms out to the sides, lie on your back in a cross position, bend your right knee, cross your left thigh, and press down to the left side until your waist feels tight. Look to the right, making sure your shoulders do not leave the ground. Continue for 10 to 15 seconds, repeat 10 times, and then switch sides.

2. Side waist and shoulder stretch

Stand, grab your right wrist with your left hand, stretch it above your head as far as possible, then bend to the left until you feel tightness in your right armpit and waist. Continue for 10 to 15 seconds, repeat 10 times, and then switch sides.

3. Abdominal muscles

Lie on your back, slightly squeeze your knees together and bend them at 90 degrees. Use your abdominal force to lift your upper body (head to shoulder blades) off the bed. Stretch your hands forward above your knees. Maintain this position for 5 to 10 seconds, then relax. Repeat 10 times.

4. Lateral abdominal muscles

Lie on your side, support your head with one hand, and place the other hand in front of your abdomen to help support your body. Put your feet together and lift them up, stay for 5 to 10 seconds and then put them down. Repeat 10 times and then switch sides.

5. Back muscles

Lie face down with a pillow under your abdomen, put your hands on your waist, and slowly lift your upper body until it is horizontal. Stay for 5 to 10 seconds and then put it down. Repeat 10 times.

Not suitable for people with herniated disc.