With so many day-to-day responsibilities, many people have a difficult time turning off the “mind chatter” so that they can fall asleep at night.
If you’ve tried using white noise, drinking herbal tea and other methods so that you can get a good night’s rest but nothing has worked, you might want to consider stretching before bed.
It may be one of the best ways to help you wind down and get the much-needed quality sleep your body needs to function properly – and all it takes is a few minutes before hitting the sack.
Extended one stretch
Begin in a standing position, placing equal weight on both feet. Take a deep breath and then exhale while extending your arms to the side and up to meet above your head. Now take another deep breath and then exhale while bending the body to the left side.
Hold the position for one breath and then go to the center to inhale again. Exhale as you bend the body to the right side and hold for one breath. Repeat four times on each side.
Spinal twist
This stretch can be done right in bed. Just lie on your back on the left side of the bed and lift your right knee to the chest. Then, cross it over to the left side of your body, letting it hang slightly over the edge of the bed. Extend your right arm with the palm facing down and bring your left hand to the right hip, gently pressing the hip to the left to increase the stretch.
Turn your head to the right and stay in this position for at least 30 seconds. Breathe slowly and deeply from the abdomen. Now switch to the other side and remain there for 30 seconds or so. Finally, hug both of your knees into the chest to release the lower back.
Knee hugs
Lie on your bed, flat on your back with the knees bent. Bring both knees to the left, and then to the right, slowly rocking while staying in sync with the rhythm of your breath. Alternate sides four to five times and then straighten the knees to return to a resting position.
Bring the left knee to the chest and hug it comfortably, then release. Repeat with the other leg, holding for a breath as you hug and release. Repeat four to five times and then return to the resting position; take four deep inhales and four deep exhales to complete the stretch.
Flying back
Sit in the middle of the bed, extending your legs in front of you. Slowly lower your torso down so that your head hangs off the bed. Breathe deeply and extend your arms to the floor, relaxing your body.
By performing these stretches on a nightly basis, you may find your life changed for the better with your body getting the chance to restore itself and re-energize through quality sleep.
-The Alternative Daily
Source:
http://www.totalbeauty.com/content/gallery/stretches-that-change-your-life
http://www.fitsugar.com/Stretches-Do-Bed-3773451?cm_sp=Fit%20Sugar-_-articlelink4-_-fitsugar.com#photo-4343113