TV doc Xand van Tulleken has shed light on a simple exercise for anyone who struggles with cramps. Speaking for Morning Live, he claimed that such a habit can reduce the 'severity and frequency' of pains, which are often quite troublesome at night.

"So, stretching is one of the main things that people talk about when you've got a cramp and to prevent cramps," he said on the show's page. "So, for your bedtime routine, this is about relaxing and stretching your muscles out to get them ready for lying down in bed."

The explains that cramps generally take place when a muscle tightens, triggering sudden pain that 'makes it hard to move'. While cramps can affect any muscle in the body, they are particularly common in the legs, lasting anywhere from a few seconds to 10 minutes at a time.

In the studio, Dr Xand demonstrated a straightforward soft lunge stretch with the help of professional Luba Mushtuk. This involves extending one leg forward with a bent knee while the other leg is stretched out behind.

It is an exercise associated with various benefits for improved balance and muscle strength as well as potentially eliminating cramps. Dr Xand continued: "So, as you are stretching there, that's the whole back of your leg, that's your calf.

"If you bend your leg, you can focus on your calf a little bit more, you might want to get your legs straight and focus a bit more on the bum and the upper leg. That's a lovely one. You're trying to target muscles that affect you."

Despite this, Dr Xand stressed there is no one-size-fits-all approach to stretching before bedtime, urging viewers to figure out what suits them best. "There is no specific regime that you should be doing," he continued. "So, if cramps are really disrupting your life, definitely go and talk to your GP because there are loads of causes. Some of them are serious, but lots of them can be treated.

"But if they are just bothering you a bit, then some stretching before bed can really help. So, try it out - might reduce the severity and the frequency. Good luck."

READ MORE:

Beyond stretching, the asserts that frequent massages can help with cramps too. Its advice states: "Stretching and massaging the muscle may ease the pain during a cramp, although most cramps go away without you doing anything.

"Standing up and putting your weight on the leg with the cramp may also help. Paracetamol or ibuprofen can help to ease muscle soreness after a cramp, but they will not help when it's happening as they take too long to work. Regular calf-stretching exercises may help to reduce cramps but may not completely stop them from happening."

Individuals experiencing numbness and swelling alongside cramps are encouraged to see a GP. Cramps lasting longer than 10 minutes or excessive cramping may also be indicative of something serious, including liver disease.