HEALTH

We all know the feeling of waking up worse for wear and on the wrong side of the bed after a restless night of sleep. Those aches and pains can affect your whole body—and mind—during the day. Tonight before you hit the hay, try out these *amazing* stretches to bring your quality of sleep from so-so to super.

1. Cat/Cow

The cat/cow transition poses are an easy and effective way to stretch out your spine and core. Begin by getting on your hands and knees. Arch your back and tilt your head toward the ceiling (this is the cat). Breathe in and out for a few seconds, then round your back and tilt your head toward the floor (this is the cow). Hold the pose for a few seconds, then repeat the cat/cow movements.

2. Forward Fold

Sometimes you just have to let everything hang loose. For this pose, stand with your feet together. Straighten your back, then bend forward at your hips, not waist. Let your head hang. Bend your arms and grab each elbow with your opposite hand. Take deep breaths, feeling your back, neck and shoulders expand and relax.

3. Seated Side Bend

Give your shoulders, back and neck some love with the seated side bend. While sitting in a crossed leg position, raise your right hand toward the ceiling. Put your left hand on the ground and lean left, stretching your right arm over your body. Hold this pose for a few seconds, then repeat on right side.

4. Butterfly

The butterfly is a classic pose that almost everyone knows. This simple stretch will relax muscles in your hips, lower back and quads. Sit with the soles of your feet together. Lean forward as far as you can and hold the pose for a full minute, remembering to breath deeply as you do so.

5. Knee to Chest

Lie flat on your back with your arms at your sides. Bring one knee toward your chest and hug it by wrapping your arms around it. Hold the pose for a few breaths, then release your leg and repeat with the opposite side. This is an excellent pose to help your back and hips.

6. Spinal Twist

This spinal twist will help relieve tension in your lower back and make you feel ultra relaxed right before you go to sleep. Start by lying on your back and bringing both knees to your chest. Lean to the left so that your knees are on the side of your body. Stretch your arms so that your body makes a “T” shape. Then, turn your face to the right. Hold for a minute, then switch to other side.

Do you stretch before bed? What poses do you like best? Let us know in the comments!

by Morgan Ome | 8/3/2016