Women generally spend their time in awkward body postures while doing house hold things. This can cause them pain and fatigue. However, It is always a good idea to do some stretches before you go to sleep. Here are some stretches which will help you sleep faster and better. All you are going to need is a pillow.
1. Happy baby who targets your hips, hamstrings, and back
Lie down with your face up and your knees bent into your chest. Now with your hands, hold the inside edge of your feet, your palms facing outward. Gradually bring your knees out to the sides. Next, lower your knees towards your armpits while your feet are flexed and your heels above your knees.
2. Sleeping Swan
This will target your neck, hips, shoulders, and back.
While sitting on the floor, bend your left knee such that the sole of your left foot comes in contact with your right inner thigh. Lift your hips extending your right leg behind yourself. Now stay centered and gently hinge forward from your hips putting your head on the pillow which you should put in front of you beforehand. Extend your arms.
Tips: The front knee is bent and the back leg is straight behind you on the mat.
3. Seated side bend
It targets your oblique, shoulders, back and neck.
Sitting on a pillow in a cross legged position, put your left hand on the side of your hip and bend your left elbow slightly. Now extend your right arm by your ear. Now lean to your left.
It will target your legs and hips.
Lie down with your face upwards and your knees bent. Put your feet flat on the floor and extend your arms sideways with your palms facing up. While your shoulders are down, engage abs and press into heels. Lift your hips up and then back again forming a diagonal between knees and shoulders.
5. Rag doll
This is going to target your neck, shoulders, hips and back.
The rag doll yoga pose releases and stretches the vertebrae in the back, as well as calms the mind. Practice the rag doll yoga pose with tips from an experienced yoga instructor in this free video on yoga exercises.
Stand with your knees bent a little and your apart. Place your hands on elbows. Now bend down allowing your head and hands to hang down.
6. Rock-a-bye roll
Lie down on your back and hug your knees close to the chest. Cross your ankles wrapping your arms around your shins with your hands clasped. Inhale while rocking your body to sit and exhale when you roll to lie back again.
Repeat all these stretches before going to bed for 8 to 10 breaths. These have proven helpful for women to relieve all day stress.