human
What are some easy stretches to do before going to bed?
assistant
1. Neck rolls: Slowly and gently turn your head from side to side to improve circulation, reduce tension and relax your muscles.
2. Back arches: Lie on your back and slowly arch your back, hold for a couple of seconds, and then release your back to the ground.
3. Shoulder rolls: Sitting or standing, slowly roll your right shoulder forward, hold and then roll it back. Repeat on your left shoulder.
4. Cobra pose: Lie on your stomach and slowly arch your upper body into the air while keeping your feet and lower body on the ground.
5. Cat-cow pose: Begin on all fours, then arch your back upward like a frightened cat and then scoop your back down like a contented cow.
6. Bent knee hip hug: Sitting on the floor, cross your right leg over your left, pull your right knee towards your chest, and hold. Then switch and repeat on the left side.
7. Glute bridge: Lie flat on your back with your knees bent and then arch your hips up, squeezing your glutes.