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Tip 72 Night Time Stretching
If you are having trouble sleeping, the following stretches will help you relax:
Lie on your back, bring your knees in, and put the soles of your feet together, then let your knees fall open, making a diamond shape with your legs, rest your arms on the bed.
Lie on your back, bring your knees into your chest, and hug them. If you like, you can gently rock from side to side. Breathe deeply into your lower back and with each exhalation, allow your entire back to relax just a little bit more. If this position hurts your knees, roll up two washcloths and place one behind each knee.
Lie down with your buttocks at the wall (or at least as close as possible). Extend your legs up the wall. Flex your toes toward you and work on getting your knees straight by extending the hamstrings. Stay in this position for a minute or two, and then go on to the next pose.
Widen your legs. Go slowly since you don't want to overstretch your inner thigh muscles. You can place rolled-up blankets under your upper thighs to help support your legs. You will be able to stay in the pose longer this way. Keep flexing your feet toward you and trying to straighten your knees. Use your hands, if necessary, to keep your thighs pressed against the wall.
Roll up a blanket or thick towel. Lie down with the roll placed under your upper middle back. If you would like, use a pillow or a folded blanket under your head. Close your eyes and relax. Stay in this position as long as you like.
Lie on the floor with your calves on a chair seat. Place a blanket under your head if you like. Cover your eyes with a small towel or other soft piece of fabric, and insert earplugs if you wish. With each exhalation, relax a little bit more. Stay in this position as long as you like; you may even fall asleep. |
