Having trouble sleeping?
Do you want to wake up feeling refreshed instead of tired and stressed?
Getting the crucial rest your body needs to repair and rejuvenate is hard for many people to do because of a busy schedules, stress and poor habits.
Lack of sleep ages us, causes depression and can contribute to disease in the body.
These simple stretches will help you decompress and wake up ready to tackle the day.
All you need for this relaxing series is a pillow. Do the movements slowly for maximum benefit.
The importance of breath
Proper breathing is important when stretching and the goal is to lengthen and restore your body.
Inhale through your nose to fill the lungs, then exhale, expelling all of the air from your mouth. Begin each movement with this inhale and exhale and continue through the stretch. When you are lying down for the exercises, you may want to close your eyes and picture releasing the day’s stress. Some people enjoy using an essential oil to help relax them before sleep.
Stretch 1
Hip flexor opener (standing)
If you spend the day sitting then this is a must. When you sit for an extended time, the hip flexors get shortened, which can cause back and knee issues.
Begin by placing the right foot on the edge of the bed bending the right knee. Have the left leg extended behind with all ten toes facing forward. Next reach the right arm over the shoulder to the ceiling. As you gently bend the right knee it will lengthen and stretch the left hip. Do this about 6 times, and then repeat other side. Caution: do not arch your back!
Stretch 2
Hamstring stretch (standing)
Place the right foot on the bed with a straight knee toes facing upward. Slowly hinge forward with your hands on your hips until you feel the hamstring stretch. Next, rotate the foot from side to side. Do this 8 times, and repeat on the other side.
Standing spine twist stretch Stand upright reaching the arms over the head to lengthen the front body with a little back bend. slowly roll down and place the hands on your bed lengthening your spine similar to downward dog. Next take the right hand off of the bed and rotate the upper back to the right reaching upward while pressing into the left palm for opposition in this twist Repeat other side
Supine hip flexor stretch Lying down place a rolled up pillow under your right hip only to elevate it. Have your left hip on the bed Next reach the right arm over the head while straightening both the right and left knee. Keep thinking to lengthen through the right side of the body Next flex and point the ankles 8x Repeat the other side.
Supine spine twist Begin supine and bend the knees to the chest. Next extend your right knee. Slowly bring the left knee across your body while gently adding resistance of your right hand on the outside of the left knee Next rotate your head to the left only as far as you feel a gentle stretch in the neck Repeat to the other side of the body.
Supine Happy Back with rolled up pillow. Begin this final stretch with the pillow under the hips Bring both legs above your hips and bend the knees wrapping the arms around your shins You can also do this as an inversion by facing the headboard and keeping the legs straight and the heels of your feet on the wall.