Try these to help relax your muscles, expel some of the tension of the day and prepare you for a good night’s sleep. This idea and the illustrations come from Calm by Michael Acton Smith (Penguin)
Stand with a straight back, your legs hip-width apart. Let your arms hang loosely. Shrug both shoulders forward and up, then slowly roll them back and down. Repeat this several times. This helps to loosen the shoulders, neck and back.
Standing forward bend
Stand with your feet hip-width apart. Slowly bend at the hips and fold your torso towards the ground. Keep a small bend in your legs to avoid straining your back. Either let your hands rest on the ground, or fold them to hold your elbows. Straighten your legs gently to stretch out the back of your legs.
Lying on your back, bring your right knee towards your chest, then let it fall to your left. Rest your left hand on your right knee and stretch your right arm out straight. Bring your gaze to the right, or slowly let your head fall to the side. Repeat on the opposite side. This twist will gently stretch your spine.