These bedtime stretches can help you unwind after a long day, and they can also help you relax and fall asleep faster. For the best results, do all of these slowly and focus on your breathing.
Starting out with some stretches in sitting, some simple shoulder and neck stretches will help get rid of any tension you might have had through out the day.
Then you will move to your upper back and thoracic area. Stretching this area out will help improve your breathing and relax the back muscles.
Now you will start to move down to your hip area. The butterfly stretch help relax time hip muscles, especially if you have been sitting all day.
Lying down, a prayer stretch or child’s pose and an upward dog will help loosen up the low back. These are also great with some deep breathing exercises. Some other great ones for the low back are a trunk rotation and a double knee to chest.
Finally, is a simple corpse pose. This is a great way to end the stretches and exercises, and doing some diaphragmic breathing will help relax the whole body.