Arch and Curl

Jennifer Daly, co-owner of Kinespirit, New York City's largest Gyrotonic and Pilates studio, says this gentle spinal motion technique is a perfect way to stretch your neck and spine before bed.

First, find a seated position with feet firmly on the floor, shoulders aligned with your hips, abdominals engaged, and spine upright and alert. From this upright position, arch the spine so that your eyes look diagonally up and your head and tailbone draw an arc behind you. Return to your upright spine, and then do the opposite, which is a curl. Round your spine so that your eyes look diagonally downward and your head and tailbone draw an arc in front of your body. Return to your upright spine.

Do this arch and curl four times each side, making sure to inhale in your upright spine and exhale when you move into your position. Move in a comfortable range of motion.

"This exercise will keep your spine moving in all of its possible ranges of motion and keep the body fluid, relaxed, and easy before bed," says Daly.

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