Ditch the meds and stop counting sheep – a good solution to soothing away stress and getting better sleep? Stretching. Master these moves and your muscles will thank you.
Hand Walks
Stand with your feet hip-width apart, arms at your sides. Bend forward and place your hands on the floor about shoulder-width apart; get them as close to your feet as you can without bending your knees (A). Step one hand forward, then the other, moving into plank position (B). Walk your feet back towards your hands, keeping legs straight. That’s one rep. Do four to five.
90-90
Lie on your left side with your shoulders, hips, knees and ankles aligned. Extend both arms in front of you at shoulder height, palms pressed together. At the same time, bring your knees up so they’re in line with your hips (A). Keeping your left arm and both legs in position, bring your right arm up and over your body and twist to the right, until your right hand and upper back are flat on the floor (B). Bring your right arm back to the starting position. That’s one rep. Do five to six, then repeat on the other side.
Walking Spiderman
Lunge forward with your left leg until your left thigh is parallel to the floor. Lean forward and place your right hand on the floor in line with your left foot. With your left hand, grab your right arm just above the elbow; place your left elbow just below your left knee. Squeeze your glutes, step your right leg forward and return to standing. Repeat on the other side. That’s one rep. Do four to five reps without pausing.
Walking alternating leg cradle
Stand with your feet hip-width apart, arms at your sides. Step forward with your left leg and lift your right leg, bending your knee and raising your right foot towards your left hip with your inner ankle turned towards the ceiling. Holding the top of your right foot with your left hand and your right knee with your right hand, gently pull your entire right leg up towards your chest. Release the right leg and step it forward. Repeat with the other leg. That’s one rep. Do five.
