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
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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.
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Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
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Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
Happy Baby
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Targets: Back, hips, and hamstrings
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Lie faceup. Bend knees into chest and grab inside edges of feet with hands, palms out.
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Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
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Hold for 8 to 10 breaths, gently rocking from side to side.
Bridge
Targets: Hips and legs
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Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
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Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
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Hold for 8 to 10 breaths; lower.
Seated Side Bend
Targets: Neck, shoulders, back, and obliques
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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.
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Lean to left, keeping butt on floor, shoulders down.
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Hold for 8 to 10 breaths. Switch sides; repeat.
Rag Doll
Targets: Neck, shoulders, back, and hips
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Stand with feet hip-width apart, knees slightly bent.
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Place right hand on left elbow, left hand on right elbow.
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Bend over from hips, letting arms and head hang down.
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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/.
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