There are three stretches that will not only enhance optimal sleep, but also reduce tightness in muscles and relax your mind to rest. These stretches will improve circulation, which will increase oxygen to the blood and promote rhythms for sleep. Remember to always take deep breaths into the nose and release them out of the mouth while doing each stretch.
The first stretch is the Supine Twist. Lie on your back and bring both knees into your chest. Extend your right leg and extend your left arm out at shoulder height. Bring your left knee over to the right until your left hip is aligned with your right hip. Hold the stretch for 30 seconds, and then switch to the left side. If you need more support, you can place a pillow underneath the left shoulder and knee.
The next stretch is called Knee to Chest. Lie on your back and lift your right leg with a knee bend. Place both hands on your knees, and gently bring it to your chest. Try to remain relaxed and hold for 30 seconds. Now repeat on the left side and finish with both knees to your chest at one time.
The last stretch is the Bear Hug. Stretch arms wide at shoulder height. Wrap your arms around yourself like you are giving yourself a hug. Grasp your shoulders and pull to increase the stretch. Make sure that you are breathing and hold for 30 seconds. Release and stretch your arms wide, then switch which arm is on top.