What kind of exercise should I do before going to bed?

Nowadays, many people are busy with their work and have no time to do any physical exercise. Therefore, they only have time to exercise when they go to bed at night. However, many people do not know what kind of exercise they should do during this time. Because you cannot do strenuous exercise before going to bed, otherwise it will affect your sleep quality and even affect your physical health, making it impossible for you to complete the next day's work.

Beam Angle

Benefits of Bound Angle Pose: Keeps the kidneys, prostate and bladder healthy; it is also very beneficial for women, as it can adjust irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

Step 1: Sit upright on the bed with your knees bent and feet facing each other. Grab your feet with both hands, straighten your spine, and bring your heels close to your perineum.

Step 2: Inhale, lift your head, and lengthen your spine. Exhale, bend forward, and bring your forehead as close to the bed as possible, and maintain normal breathing for one minute.

Note: Keep your knees as close to the bed as possible. After finishing the movement, straighten your legs and shake to relax.

Spinal twist

Efficacy: It can quickly eliminate back pain, waist pain and hip pain caused by sitting for a long time; during the twisting process, it can strengthen the neck muscles, liver and spleen, effectively relieve the fatigue of the shoulders and neck, and correct bad postures such as hunchback and hunched shoulders. Nourishes the nervous system.

Step 1: Bring your left leg to your right hip, cross your right foot over your left knee, and place your right foot in front of your left knee; straighten your spine and sit upright on the bed.

Step 2: Inhale and raise your arms to the sides, extending your spine. Exhale, twist your abdomen, shoulders and head to the right, and put your hands together in front of your chest; breathe normally, and keep your eyes fixed on a point to the rear right.

Note: When turning, keep your spine straight and pay attention to maintaining balance.

Cat Stretch

Efficacy: Softens and flexes the spine, reduces waist fat, beautifies the buttocks, enhances abdominal blood circulation, and relieves back pain. Treat dysmenorrhea and correct irregular menstruation.

Step 1: Support the bed with your hands and knees, keep kneeling, and relax your waist and back.

Step 2: Inhale, lower your back, and look up at the ceiling.

Step 3: Exhale, arch your back, push your spine upward, look down at your abdomen, and rest your chin on your collarbone. Repeat the entire set of movements ten times.

Note: Be sure to coordinate with your breathing and slow down the speed so that the effect will be more obvious.

Then we can do some yoga movements before going to bed. Many yoga movements are not high-intensity, so doing them before going to bed will not affect your sleep quality, nor will it put your nervous system in an excited state. However, you must coordinate your breathing to complete it, and try to slow down the speed as much as possible, so that the effect will be more significant.