Female Speaker: In todays fast past world its no surprise that 66% of Americans claim all their night time tossing and turning on stress, here are 5 relaxing stretches to help you get in to sleep mode. The first one you need a towel, start with your feet that shoulder width the apart, and arms nice and wide holding the towel down in front of you, inhale and raise the towel up over your head, taking its far back is comfortable without arching your back. Then exhale and bring it back down. Let’s do that again inhale coming up and then exhale bringing it back down. Good. Couple more times this stretch is loosening up your shoulders and in it’s opening up your chest from all that sitting and hunching that we do during the day.
Last time inhale up, and exhale down, good job. Now we are going to take it down on to the chair, or you can sit on your bed. You want to sit on the end and place you right foot over your left knee sitting up nice and tall, and gently lean forward until you feel your stretch in the hip and buttocks. You could also use your hand to press down on the knee to make that stretch a little bit more intense, you only want to go as for as you comfortable. And then release it, let’s switch sides place your hand on your knees for little pressure and lean forward until you feel the stretch. You probably notice that one side little tighter than the other and release it. Now let’s take our feet wider. We’re going to gently role it down starting with our head and in our neck rolling down one invertebrate time letting the arms fall towards the floor, taking it down as for as comfortable and when you had a position that’s comfortable for you without your coming up of the chair just relax there , let your head and neck hand and the arms relaxing taking nice deep breaths and slowly role it back up bringing it up one invertebrate time , your shoulders ahead at the last thing coming up are those shoulders back in down.
Hey, now we are going to take it down on to the floor, and stretch out that back, you want to your hands directly under your shoulders, knees directly under your hips. Taking a nice deep breath in round your back reaching it up to the ceiling, round it and then exhale and in the opposite direction arching your back reaching your head in tail bone up to the sky, and inhale around it like a cat, stretched out and exhale, and reach it up.
Looking up towards the ceiling reaching that tail bone up to sky is possible. And round it pulling tucking that chin, and bring it back up, this is loosening up the lower back, and one more time, round it and arching that back and stretch and release. Good job.
Let’s take it all the way down on to the floor just stretch out our spine and hips. Laying it back nice and slow, bringing your arms out to the side, you are going to place one foot on top of the knee and let those legs dropped to that side. Looking to the opposite side, keeps your shoulders on the floor should feel that stretch in the hip and the spine all the way up in to the shoulder. And relax and taking nice deep breaths, if your legs don’t come all the way down to the side that’s okay, and then bring it back to center, and switch legs and lets drop it to the other side, relaxing taking nice deep breaths, each time you do this try to get the legs down just a little further, stretching and had a little more. Okay, release it and rolling it up. Now brush your teeth and you are ready for bed.
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