Stretches to Help you Sleep Better Tonight

Benefits-of-Pregnancy-Workouts-Stretching

Do these stretches right before bed to fall asleep faster and sleep better.

Sleeping Swan

What you’ll need: A pillow
Tip: With each pose, breathe in and out through your nose for a calming effect on the nervous system.
Targets: Neck, shoulders, back, hips, and legs
  • Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
  • Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
  • Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
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Happy Baby
  • Targets: Back, hips, and hamstrings
    • Lie faceup. Bend knees into chest and grab inside edges of feet with hands, palms out.
    • Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
    • Hold for 8 to 10 breaths, gently rocking from side to side.
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    Bridge
    Targets: Hips and legs
    • Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
    •  Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
    •  Hold for 8 to 10 breaths; lower.
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    Seated Side Bend
    Targets: Neck, shoulders, back, and obliques
    • Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
    •  Lean to left, keeping butt on floor, shoulders down.
    •  Hold for 8 to 10 breaths. Switch sides; repeat.
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    Rag Doll
    Targets: Neck, shoulders, back, and hips
    • Stand with feet hip-width apart, knees slightly bent.
    •  Place right hand on left elbow, left hand on right elbow.
    •  Bend over from hips, letting arms and head hang down.
    •  Hold for 8 to 10 breaths. Gently roll back up.

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    Clivio, Workout Kay Kay. “Stretches to Help You Sleep Better Tonight.” Fitness Magazine, Fitness Magazine, 23 Nov. 2016, www.fitnessmagazine.com/workout/stretch/stretches-to-help-you-sleep/.