Okay, I’ve extracted the data about the stretches from the provided text. Here’s a summary of each, including the name, duration, why it helps, and how to do it:
1. Seated Forward Fold: 45 seconds
Why it effectively works: Loosens tight hamstrings and calves, and helps release tension in the lower back, a common cause of restless sleep and inactivity-related tightness.
How to do it:
Sit with your legs extended straight.
Inhale to sit tall, than exhale as you fold forward from the hips.
Keep your back long and bend your knees slightly if your hamstrings are tight.
2.Supine Spinal Twist: 30 seconds per side
Why it helps: Relieves spinal tension and stretches the glutes and outer hips, beneficial if you’ve been sitting or on your feet all day.
How to do it:
Lie on your back
Hug one knee into your chest
Gently guide it across your body while keeping your shoulders grounded.
3. Butterfly Stretch: 45 seconds
Why it helps: Opens up the inner thighs and hips, which are common areas of tightness that can disrupt sleep and restrict lower-body movement. How to do it:
Sit with your feet together and your knees wide apart.
Hold your ankles and gently press your knees toward the floor.
I’ve stopped at the Legs-Up-the-Wall stretch since the provided text ends there. If you have the rest of the text,I can extract the information for that stretch as well.
