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five minutes of stretching=good night sleep

It is difficult to get a good night's rest or even get to sleep when you have a lot of muscle tension and stress.  A good solution to this ever growing problem is to try stretching your body before you get into bed.  This is better for you than reaching for other sleeping aids.  Connecting your breath  with stretching allows your body to relax and sheds unnecessary muscle tension.  If you are someone who tosses and turns in your sleep, you may wake up with a stiff neck or sore shoulder or even back.  In extreme cases muscle tension can cause cramping  in your muscles.  A simple stretching routine before bed-time may help ease these symptoms. Remember five minutes to calm yourself before bed is better than staring two hours at the ceiling.


1 Lying on your back with a pillow under your head, draw your knees into your chest place your hands on top of your knees.  keep your feet together.  circle your knees in opposite directions breathing deeply as you circle.  5 each way.

2  Now sit up and cross your legs in front of you.  palms on the floor in front of you.  Walk your hands  slide out  as you exhale and round  your body forward over your legs.  stay there and inhale and exhale a few times.  with control roll back up to a sitting position.  Repeat 3 times.


3  Sitting up straight, extend both legs directly in front of you.  Bend one leg and and place bottom of your  foot to the opposite knee or a little lower.  Place both hands on the thigh of the straight leg.  Exhale as you slide the hands down towards the ankle round your back forward over the leg.  Stay there for a few deep breathes and try and stretch a little further.  Use your hands sliding back up the leg to help you roll up sitting up straight.  repeat 3 times then try the other leg.


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