7 moves to help you wind down before bed

Whether you have been on your feet all day or sat down for most of it, either way your muscles might be feeling tight and tense. Not a recipe for a comfortable and rejuvenating night’s sleep. Do these seven moves before bed to help promote relaxation in your muscles and let you drift off.

Standing forward fold

Stand with your feet hip-width apart. Bend from your hips and reach toward your toes. Keep your legs straight. Hold for 20 seconds.

Big hug

Open your arms wide, then bring them in to hug yourself and stretch your shoulders. Hold for 20 seconds, then swap over the arm that is on top and hold for another 20 seconds.

Wall stretch

Lie on the floor with your legs up against the wall, your calves and hamstrings should be on the wall. Hold for 30 seconds.

Seated side bend

Sit on a pillow and cross your legs. Extend one arm in the air and reach over to the side feeling the stretch in your side. Hold this for 20 seconds then swap sides and hold for another 20 seconds.

Spinal twist

Lie on your back and extend both arms out to the side. Bend and lift one leg and allow it cross over the other leg to twist your spine. Turn your head in the opposite direction and hold for 20 seconds. Bring your leg back to the middle and repeat on the other side for another 20 seconds.

Bridge pose

Lie on your back and bend your knees, with your feet flat on the floor and arms by your side, lift your hips up. Hold for 20 seconds.

Corpse pose

Lie flat on the floor (or in your bed), legs slightly apart and arms slightly away from your body. Hold for 40 seconds or until you fall asleep.

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