Page 15 - Women Pushing Dirt June 2021

1 Minute

BeD stretCh

Sleep is essential for us all and can determine how the rest of our day will unfold. A good night’s
sleep can come at a steep price though. While you may choose to invest in foam and gelly
mattresses, lavender mists, and every shape pillow you can think of, there is still a very simple free
and quick action you can take daily to invest in your overall health and wellness.

When you wake up do the following stretches to release toxins, align your body, stimulate your
nervous system, and promote blood circulation in your body. Begin by laying on your back. Take in
deep breaths for each stretch. The more you practice these stretches you can build up to making
this to a 3 – 5-minute routine before bed and first thing when you wake up.

1. Knee to chest 5. Cobra

Laying down flat on your back, lift your right This is an ancient but goodie. With your feet
knee to your chest. Hug your leg with both arms. shoulder width apart, lift the top half of your
Take a deep breath in. Release your right leg and body with your arms arching your back. Tilt your
return to your starting position, then repeat on head back gently and take in a few deep breaths.
with your left leg.

2. Baby 6. Child
Tilt you head forward then lift your hips to release
Next bring both feet to your hands with knees the arch in your back. Bring your chest and head
shoulder width apart. Take a deep breath then to the bed with your arms extended and resting
return to your original flat position. in front of you.

3. Lying Spinal Twist 7. Palm Tree

Spread your arms far out to each side of you. Lift Finally, step off the bed one foot at a time. Then
your right knee and stretch it over your left leg use your arms to slowly lift the upper part of your
twisting your back as you go. Take another deep body to bring you into a standing position. Raise
breath in and switch to left knee over right leg. your arms and heels simultaneously and stretch
Then return to original position. our full body while keeping your shoulders down.
Take in a few deep breaths then slowly release.
4. Starfish
Wellness

The next stretch is just as it sounds. Spread your
arms and legs out like a star fish and just lay.
For a more advanced approach place a pillow or Wellness
foam roll under your back inline with your spine.
Take a few deep breaths here then, Flip to your
stomach.

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