nowadays, life is becoming more and more colourful in terms of entertainment. After we finish our daily routine, most of us spend the rest of the night with our mobile phones in our arms. There are various positions, from curled up in the sofa, or lying on the bed, or maybe lying on your back, all sorts of positions. At first you may think it's fine as long as you're comfortable, but over time you'll find that all sorts of problems arise, such as back pain, leg pain, neck aches, or morphological problems, such as arching your back.

well, if you want to improve such problems, the first step is definitely to change the bad habits that cause such problems in the first place. But problems are easy to form and not easy to solve. It is not enough to just change the habit, we need to do regular exercise for a long time to improve the situation. For working people, after a hard day's work, when they come home tired and sleepy, they don't want to go anywhere, let alone take the time to go to the gym.
But in fact, exercise doesn't have to be done at the gym, as long as we have the subjective intention to do it, it's the same anywhere. Even if we have a few minutes to spare during work, we can still do a few open jumps and squats. But such irregular exercises are not very effective. We can borrow the time we spend playing on our phones before going to bed to do some simple unarmed exercises.

this saves time and does not require a special trip to the gym. Some people may be concerned whether performing exercises before going to bed will affect the quality of sleep. This statement is not absolute. The exercises we perform before bed should not be too intense, but doing the right exercises can relieve back pain and other problems after a long day's work. It also relaxes the body, which in turn promotes sleep. Not only that, proper exercise can make us lose excess body fat, which is helpful for weight loss.

in addition, problems like back pain are actually part of the state of sub-health. If you want to change this state, want to change the bad body shape, want to have a better quality of sleep, want to be able to lose excess body fat, it is best to do a little bit of proper exercise every day. During the day, we may be too busy to do so, so we can use the time before going to bed at night. Next we will share a few small exercises that are suitable for doing before going to bed, as long as you stick to them and do them regularly, there are many benefits.
Action 1: Prone push-ups

keep a yoga mat at home and lie prone on it with your legs straight and together. Bend your hands at the back of your head and keep your body close to the ground, then push upwards to straighten your upper body as much as possible, letting your chest follow the force of the lift, keeping your abdomen and thighs close to the ground, then get back on the mat and repeat for this movement.
Movement 2: Prone leg lifts

again in a prone position, bend your hands under your forehead to support your head and keep your legs straight and together with your whole body close to the mat. Then lift one leg straight back and lift it as far as you can, then lower it and lift the other leg, alternating between the two legs.
Movement 3: Little swallow fly

continue to bend down on the mat with your arms naturally at your sides, legs together and straight, head slightly raised, not touching the mat. Then extend your arms as straight as possible towards the back and upwards, bringing your head and chest up as far as possible at the same time. At the same time, lift your legs as straight as possible up and behind you. When you reach the top position, pause as much as possible and breathe naturally. Then, lower your arms and legs and return to the start of the movement.
Movement 4: Prone wy stretch

as you do, bend over, lift your chest, lift your head, and straighten your legs and bring them together. At the same time, point your toes slightly to the ground, position your abdomen and thighs close to the ground and straighten your arms. Then slightly bend your elbows and extend them backwards. Keeping the other movements the same, straighten your hands forward again and return to the movement you started with and repeat.
All of the above movements can be performed at home without equipment and can be done before bedtime. These movements are not too big, they are good for stretching, they not only help you to improve your poor posture, but they also help you to sleep better and not only make your back sore but also help you to lose weight without realising it. But all things must be adhered to in order to have the effect!