Stretches to Help you Sleep Better Tonight

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.

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.

  

  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.

  

  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.

  

  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.

  

  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/.