Doing some exercises to relax yourself before going to bed will be more conducive to falling asleep easily and having high-quality sleep. (1) Rotate the neck. Stand up straight, hang down your arms naturally, and stretch your neck back and forth as far as possible. If you feel neck pain during exercise, stop practicing and see a doctor to check the cause and treat the symptoms.

(2) turn your shoulders. Without moving your head, slowly turn your shoulders forward, and then slowly turn your shoulders back.

(3) lift your hips. Squat down first, and then put your hands behind your back to support the ground; Then lift your hips up, make your body look like a bridge, and slowly move your hands closer to your heels. Return to the starting position in 20 seconds.

(4) Lift with both arms. Put your arms on your head, cross your fingers, keep your arms close to your ears, and do the maximum arm extension; Then the fingers are separated, and the arms naturally shake in the air to relax the upper limb muscles.

(5) Standing: relax your arms and shake in front of you, and relax your upper limb muscles.

(6) Standing: pat the thigh muscles with your hands, and then rub the thigh muscles with your hands to relax your thighs.

(8) Supine: Hold the waist with both hands, try to make the hips and lower limbs stand in the air, and vibrate the lower limbs in the air to relax the thigh muscles; Then bend your knees and sit on the bed, rub your calves with your hands and relax your calf muscles.

(9) Rolling. Sit on the bed or mat with your arms crossed, and then roll back and forth into a ball. Spherical rolling is a safe way to relax back muscles and relieve the symptoms of low back pain.