Three exercises that improve your health with just one minute before sleep

Lying down, pressing the soles of the feet together

 

The butterfly pose done lying down promotes smooth blood circulation throughout the entire body.

The butterfly pose is a movement where the toes touch and the soles of the feet are pressed together while spreading the legs.

 

This posture opens the legs and pelvis, helping to align the spine and pelvis correctly.

And stimulate the kidneys, bladder, and prostate to improve bowel function,

It helps to remove toxins and waste products.

 

The butterfly pose is good for increasing flexibility because it relaxes the pelvis and hips.

Loosening tight gluteal muscles can also alleviate sciatica, lower back pain, and other related discomforts.

 

Stretching in the butterfly pose before sleeping helps relax the entire body's muscles and promotes restful sleep.

If you feel pain in your lower back, you can stretch by placing a pillow or cushion underneath.

 

The position of lying down and lifting the leg helps develop strength and flexibility in the inner thigh muscles.

First, lie on a flat surface, lift one leg, and hold behind the knee with both hands.

Exhale and straighten your knees as much as possible from that position.

 

Then, pull the toes toward the chest to tighten the muscles at the back of the thigh.

Repeat this movement 4 to 5 times, alternating both legs for 3 sets.

At this time, press the heel of the opposite leg of the raised leg to the ground, and

You should keep a proper gap between your ears and shoulders so that your shoulders do not tense up.

 

Bridge exercise strengthens the gluteal muscles.

The bridge position involves lying flat on your back, bending your knees, and lifting your hips.

 

First, while lying down, bend your knees at a 90-degree angle, keeping your soles on the floor, with your legs apart at hip width.

 

Slightly spread open. And maintain the C-shaped curve of the waist.

 

Do not put pressure on your knees; instead, tighten your glute muscles as if tightening your anus, and lift your hips accordingly.

After holding for 5 seconds, segment the spine and lower it one by one.

You can also gradually release the tension by slowly lowering your hips.

 

Repeat this process 10 to 15 times.

Be careful not to lift your hips too high at this time, as it can strain your spine.

Especially when experiencing back pain, it is good to lift the hips about 5cm off the ground.