Standing Forward Fold

• This stretch works on your hamstrings and increases blood flow to the head and neck.

• Standing tall with your legs shoulder-width apart; bend at the waist. Keeping your legs straight, either reach down with your hands towards the floor or bend your arms and use your hands to take hold of opposite elbows above your head as you draw yourself downwards.

• Hold for 30 seconds.

• When you come up, be sure to do it slowly, vertebrae by vertebrae if you can and bring your head up last to avoid getting a head rush!

   

The Figure 4

• This is a great stretch for your glutes; not only to improve flexibility but also to fight back pain and help you get a better night’s sleep. Plus, as your Glutes are the biggest muscle in the body, you use them a lot during the day so they deserve your attention!

• Lie on your back legs extended and resting on the floor in front of you.

• Lift your right leg, so that your knee is bent at a 90-degree angle.

• Then bring your left leg up, and your left ankle inwards to rest just below your right knee.

• Move your hand behind your right leg and pull in as close as you can to your chest and hold for a good 30 seconds.

• Then repeat with on the other side.

Up the Wall

• For this stretch, you’ll need a wall or a heavy object (edge/end of the bed or the back of a couch), something you can put the weight of your legs behind.

• Lie down on your back, with your but as close to the object/wall as possible and bring your legs up to rest against the back of the object/wall, so that your legs are perpendicular (or as close as you can get to that) to the ground.

• Hold for 30 seconds for a good stretch of the glutes and hamstrings together.

Happy Baby Pose

• This is a great all rounder (+ it also gives me a good giggle). It targets the back, hips and hamstrings

• Lie on your back, bending your knees into your chest, then out to the side. Grab the inside edges of feet with hands and lower your knees towards your armpits with your feet flat.

• Hold for as long as you like.

Child Pose

• Starting on your hands and knees, spread your knees apart while keeping your big toes touching and resting your buttocks on your heels. (If you have tighter hips, keep your knees and thighs together)

• Now bow forward, and drape your torso between/over your thighs, allowing your forehead to come to the floor.

• Keep your arms long and extended, palms facing down and press back slightly with your hands to keep your buttocks in contact with your heels.

• Hold for as long as you like, and remember to come up slowly to avoid a head rush!

And...Relax. Now you can fall into bed released from tension and ready for sleep.

Good night, sleep tight.