Recommended Light Exercises Before Bed

1. Stretching
   Try soft stretches such as rolling your shoulders, gently lowering your head to loosen the neck, or reaching for your toes while standing or sitting. These movements help release tightness and make your body feel more comfortable.
2. Gentle yoga
   A few calming poses you can try include:

• Child’s Pose (Balasana) to relax the mind,
• Legs-Up-the-Wall (Viparita Karani) to soothe tired legs,
• Cat-Cow to improve spine flexibility.
  Slow-paced yoga is great for preparing the body for rest.

3. Deep breathing
   Sit or lie down comfortably, then inhale slowly through your nose and exhale gently through your mouth. This technique helps regulate your nervous system and promotes a sense of calm.

Light Strengthening Movements

Plank
Hold a plank position for about 1–2 minutes. It’s a simple but effective way to engage your core muscles.

Leg raises
Lie on your back with your legs straight, lift them up to a 90-degree angle, then lower them again. Repeat to strengthen your abdominal and thigh muscles.

Side-lying hip abduction
Lie on your side and lift your upper leg up and down. This move helps build strength in your hips and legs.

Light walking
If you prefer something easy, a 30-minute relaxed walk is a great way to reduce stress before bedtime.

Important Tips

• Give your body a break. Avoid exercising right before bed. A 2–4 hour gap helps your body wind down naturally.
• Stay consistent. Doing light exercises regularly will give you the best results.
• Adjust to your energy level. If you still feel active, gentle moves like wall sits or arm circles can be added.
• Monitor your sleep quality. Light exercise can help, but if sleep problems persist or you have underlying health concerns, consult a doctor.

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