Sure, it looks a little silly, but DiScipio recommends this pose since it "calms the nervous system and opens your hips."
To do it, lie on your back, exhale and bend your knees into your body. Then inhale and grab the outsides of your feet with your hands. Open your knees wide and bring them up toward your armpits. Flex your feet and push them up, parallel with your knees, and push down with your hands for resistance.
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Toe touches
In addition to Downward Facing Dog, Zimliki recommends toe touches before bed to stretch your hamstrings. It's as simple as it sounds, just stand up and reach down to touch your toes (or as close as you can get). Just make sure to keep your knees slightly bent, especially if you have lower back pain. Or if it's easier you can do one leg at a time.
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Cobra stretch
This stretch is great for your lower back, Zimliki says. "To perform this stretch, lie on your stomach and straighten out your arms, pushing your upper body towards the sky." He also suggests finishing with some shoulder rolls to loosen your upper body as well.
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If you're still feeling pain
If you're stretching regularly and getting a restful night sleep but still waking up with chronic pain, it could be time to see a doctor. It might be something as simple as not moving enough during the day, DiScipio says, as we can feel just as sore from inactivity as we can from a tough workout. Or it could be a sign of something more serious, like fibromyalgia or rheumatoid arthritis, says Zimliki. Another common culprit is poor circulation, says Eliaz, so talk to your doctor if you're concerned.
Wouldn't it be nice to jump out of bed full of energy, ready to tackle the day ache-free? If that's more dream world than reality for you, you're not alone. For a lot of us, waking up feeling amazing can seem out of reach, especially if we're hitting the gym hard during the day or dealing with chronic pain.
While we may never literally leap from under our duvet, there are steps we can take to feel less sore in the a.m. -- and even get a better night's sleep as well. Check out these tips from fitness and sleep experts and add them to your nightly routine now.
