Lying hip opener

Now it’s time to get in bed. This stretch opens up your hips, which is great for a better night’s sleep because your tight groin muscles loosen up.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and the soles of your feet touching each other. Make sure that your feet are at a comfortable distance from your hips. If your back is arching, your feet are probably too close to your hips.
2. Inhale deeply and as you exhale, relax your legs and let gravity gently pull your knees toward the bed. Everybody is different, and your knees may not move too close to the bed. As long as you feel a gentle stretch along the inner thighs, and no pain in your lower back, you’re doing fine.
3. Hold this stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this exercise:

• Do remember to take several deep breaths during the 30 seconds.
• Don’t bounce your knees downward or try to force your knees toward the bed.
• Don’t arch your back.