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Stretching Before Bed?

💡We know that stretching can be a good way to keep the body awake and active, but did you know that light/moderate stretching can also help with a good night’s sleep?

Below are a few simple exercises that you can include in your bedtime routine that may help you fall asleep faster and help improve the quality of your sleep.

1) Bear Hug

Starting in a standing position, take a deep breath while opening your arms out wide. Exhale as you cross your arms, giving yourself a tight hug. Gradually draw your shoulders forward and hold this stretch for 20-30 seconds. Inhale and release your arms back to the open position. Repeat for 10-15 times.

2) Neck Stretches

Sitting down with your back straight, slowly turn your head to look behind while keeping your body facing forward. When you feel the stretch, hold this position for 20-30 seconds. Slowly bring your head back to face forward and repeat with the opposite side. Do this for about 5-10 times.

3) Kneeling Stretch

For this stretch, a chair, the couch, or a low table can be used as a prop.

Start in a kneeling position, knees and feet hip-width apart, in front of your object of choice. You can place a folded towel or cushion underneath your knee for support.

Keeping your chin tucked into your neck, slowly lean forward while keeping your spine straight and rest your forearms on the surface. Shift your body weight towards your hips. This will help stretch the upper back.

Hold in this position for 20-30 seconds. Slowly return to your relaxed starting position and repeat for 10-15 times.


The post is not supposed to replace any medical advice. If you are experiencing any pain, please consult a therapist as soon as possible. You may contact us or make an appointment at 905-771-8882 or, we are more than happy to help!

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