Lying stretch before sleep

Joints and stretching · 6 min · level: easy

Six minutes on your back: knees to chest, a twist, “butterfly”, legs up — and quiet before sleep.

What it gives

• Gently releases the lower back and hips
• Slows you down before sleep
• Can be done in bed

Steps

1. On your back45 s

   Lie on your back, arms along the body. A few slow belly breaths, the exhale longer than the inhale.

2. Knees to chest1 min

   Draw your knees to your chest and hug them. Gently rock from side to side — the lower back rests.

3. Lying twist75 s

   Arms out to the sides. Lower your bent knees to one side, gaze to the other. Let go on the exhale, then switch sides.

4. Lying butterfly1 min

   Soles together, knees open to the sides, palms on the belly. Breathe calmly, without pushing.

5. Legs up1 min

   Raise your straight legs — you can rest them against a wall. Arms along the body, even breathing.

6. Rest1 min

   Stretch out your legs, palms up. Let the weight of your body sink into the support and breathe slowly.

Caution

No jerks and no pain. If lower-back pain radiates into the leg, do the twist and “legs up” only after talking to a doctor.