Five evening physical exercises that relax your body better than massage
Named exercises that will help relax the body (photo: Freepik)
Do you want to sleep better and wake up without body pain? Simple body stretching exercises in the evening can help relieve tension and even relax you more effectively than a massage, informs Eat This, Not That!
Benefits of evening stretching
A few minutes of stretching before bed has huge benefits:
- Reduces muscle pain – exercises relax tense muscles and improve circulation for quicker recovery.
- Improves flexibility and mobility – helps maintain joint health and range of motion.
- Improves sleep quality – deep breathing with stretching calms the nervous system and promotes better rest.
- Reduces stress and tension – helps release tension accumulated from daily activities and workouts.
- Prevents injuries – keeps muscles elastic and ready for movement.
Couch stretch
This exercise targets the flexion and extension of the hip, quadriceps, and lower back, helping to counteract stiffness from sitting all day or intense workouts.
How to do the exercise:
- Place one foot on the floor in a lunge position, and rest your back foot on a couch or wall.
- Your back calf should be as close to vertical as possible.
- Lower your hips forward while keeping your torso upright.
- Hold the stretch for 30-60 seconds, breathing deeply.
Couch stretch (Photo: eatthis.com)
Half front split
This stretch increases the mobility of the hamstring, calf, and thigh while improving flexibility in the posterior chain. It also helps relieve back tension.
To perform it, follow these steps:
- Start in a kneeling position with one knee on the floor and the opposite leg forward.
- Straighten the front leg and pull the toes back toward you.
- Lower your hips while bringing your chest toward the extended leg.
- Hold for 30-60 seconds, then switch sides.
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Half front split (Photo: eatthis.com)
Child's pose
A restorative stretch targeting the lower back, thighs, lat muscles, and shoulders, helping to relieve stress and tension. The child’s pose is excellent for improving chest extension.
To do the pose:
- Sit on your heels with your knees wide apart.
- Stretch your arms forward and lower your chest to the floor.
- Hold for 30-60 seconds, breathing deeply.
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Child's pose (Photo: eatthis.com)
Thread the needle
Great for improving thoracic spine mobility and shoulder flexibility. It’s especially beneficial for those who lift weights or work at a desk.
How to do the exercise:
- Start on all fours.
- Reach one arm under the other, sliding between your hand and knee.
- Lower your shoulder to the ground.
- Hold for 30 seconds, then switch sides.
Thread and needle (Photo: eatthis.com)
Supine twist
Relieves tension in the lower back, improves spinal mobility, and helps alleviate stress.
How to do it:
- Lie on your back and pull one knee toward your chest.
- Gently guide the bent knee across your body.
- Extend the opposite arm and look toward it.
- Hold for 30-60 seconds, then switch sides.
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Supine twist (Photo: eatthis.com)
Earlier, we also wrote about 5 common mistakes during home workouts that ruin all your efforts.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
