If you typically sit all day long, chances are your hips and back feel stiff or tight. Maybe you promised yourself that you were going to stand up every hour, or try out a yoga workout, but you just haven't gotten around to it. Having a nighttime stretch routine can help loosen up your body without requiring a yoga mat or even workout clothes. As a yoga instructor and personal trainer, I've created this stretch routine you can perform in bed to specifically target a sore low back and tight hips. You won't break a sweat, so feel free to do these stretches in your pajamas. Breathe deeply through your nose. Then slowly breathe out through your nose. Breathing in through the nose and out through the nose helps calm the nervous system before bed. As you hold each stretch, think of filling your body up with air as you breathe in, and think about releasing deeper into the stretch when you breathe out. Repeat this breath pattern for a count of five breaths per stretch, aiming for five seconds per inhale and five seconds per exhale to start. Lying on your back, straighten both legs on the bed. Then hug your right knee in toward your chest as you flex your left foot, keeping the left leg straight. Pull the right knee in to feel a sensation in your right hip crease. Hold for five breaths and then switch sides. On your hands and knees, bring your knees to open wider than your hips, and bring your toes to touch. Slowly shift back so that your glutes are reaching toward your heels. Reach your arms forward and allow your head to rest on the bed. Lying on your back, open your knees to the sides and bring your feet to touch, forming a triangle position with your legs. Relax your arms by your sides. Feel your hips and groin release, and open more with each breath. With these five simple stretches, loosen up your lower body to decrease aches and pains before drifting into a peaceful night's sleep.
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