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Stretching and meditative movement like yoga before bed can improve the quality of your sleep and the amount you sleep. Hold each stretch for 8 to 10 breaths. 5. As you stretch, breathe deeply, and go slowly. Hands on hips, cross your right leg in front of your left leg. Learn about 10 stretches to try before bedtime here. Practice Getting up and Down From Bed – The best way to get out of bed with the least amount of effort is to roll onto your side first, using your newly trained gluteal muscle strength.   Incorporating morning stretches into your daily routine is a positive way to begin each day. Learn an easy and effective morning stretch exercise program. In the video I just went quickly through each stretch. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds. Do not let your knees lean over your toes. Do this every morning. Stretching loosens up your body while increasing blood flow to your muscles. Below you can watch a quick video of me performing each stretch. Stretching before bed may help improve sleep quality and ease insomnia. Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. “ For this stretch, you would lie on one of your sides — you can do this in bed — and bend both of your knees up so they’re at about 90 degrees,” Sprague said. As soon as you touch the bed, come up and repeat. Hold for 3 to 4 deep, relaxing breaths, feeling a stretch across your side. Also, read detailed descriptions below the video on how to perform each stretch. Gently stretches the hips, thighs, and ankles. Before getting up, breathe deeply for a few minutes. Taking a warm shower before or after stretching can also help you ... You can do all three of these stretches right in bed. Side stretch. Here is a list of 7 of the best gentle morning time postures: 1. If performing these stretches as a routine, you’ll want clear space, a mat, and a bench or chair. Raise your left arm and reach towards the right side. Here is a short and calming routine of 11 stretches and exercises. Nothing feels quite as amazing as a nice stretch in the morning right after, or even before, you roll out of bed. Plus, you’ll see other tips to make the stretches easier. Wide Legged Child’s Pose – Balasana. It carries few risks. If the problem occurs when you get up from sleeping, try lying with the head of your bed slightly elevated. Repeat this at least 20 times before getting out of bed. Here are 5 quick and easy stretches to start off the morning BEFORE you get out of bed. You can practice this routine right away from bed or roll out your yoga mat and get started. Get your blood flowing by walking in place for five minutes. Perform 8 to 10 slow and controlled squats. 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