For most people, finding some part of their day to exercise can be satisfying. You can start your day off right by exercising in the morning or blow off some stress by exercising at night. If you are looking to exercise right before bed to get a good night’s sleep, you may want to look at some low intensity exercises. Below are some low-impact exercises you can do with your CanDo® Yoga Mat for an easier time falling asleep:
One of the best core exercises, a plank, can improve your posture and spinal alignment. Performing this exercise before bed can also help you unwind by giving your mind something to focus on. To begin, roll out your CanDo® Yoga Mat and get into plank position. Make sure your hands are shoulder-width apart on the floor, and your legs and toes are in a straight line behind you. Roll your shoulders down and back. Be sure to focus on your breathing and activate your core and your glutes to prevent any sagging. Hold this position for 30 to 60 seconds.
The glute bridge targets your core and glutes to help strengthen all those muscles in your back. Doing this exercise will improve your sleep quality, while also reducing insomnia, anxiety, stress, and blood pressure. To begin, have your CanDo® Yoga Mat behind you and then lie on your back. Making sure your knees are bent, your feet are flat on the floor and your arms are at your side. Inhale and slowly lift your hips, pushing through your heels, squeezing your glutes and core. Pause at the top, and then slowly dip back down to starting position. Do this for 15 to 30 repetitions to complete the set.
The figure-four stretch helps stretch your hips, glutes, and lower back, releasing any tension that might have built up from sitting all day. It is also a great way to end this nighttime exercise routine. To begin, have your CanDo® Yoga Mat behind you and then lie on your back. Make sure your feet are flat on the floor and your knees bent, like the starting position for the glute bridge. Then, cross your right ankle over your left knee and pull back on your left hamstring, feeling a stretch in your right hip. Hold this position for 30 seconds before slowly releasing your legs and repeating this same action on the other side.
Doing these exercises before bed can be a great way to get your body relaxed for a good night’s sleep. With the CanDo® Yoga Mat, you will be on your way to some sweet dreams in no time.
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Article written by William Graves.