One of the best times during the day to have a good stretch is just before going to bed, as, with your body relaxed, you will be able to fall asleep quicker and sleep more soundly. Breathe deeply, stretch lightly and be relaxed.

1.  Lying on the ground, interlace your fingers behind your head and pull the shoulder blades towards each other so that you create tension in the area of the upper back. Hold for 3-5 seconds and repeat three times.

2.While still lying on the ground, relax and slowly pull your head forward until you feel the muscles on the neck stretching slightly. Hold for 3-5 seconds and repeat three times.

3. Tighten your butt and abdominal muscles at the same time to flatten your lower back. Hold for 10 seconds and relax.

4. Repeat exercises 1 and 3 simultaneously.

5. Lie down on your back and pull your left leg towards your chest while keeping your other leg as straight as possible. Keep the back of your head on a mat if you can, and do not overstrain. If you cannot do it while keeping your head on the ground, then put a small pillow underneath your head. Hold the position for 20 seconds on each leg. This stretch is designed to slowly relax the muscles of the back and hamstrings.

6. Now, lying on the back, with the soles of the feet together, let your knees fall apart. Relaxing your hips, let gravity give you a slight stretch in the groin. Breathe deeply and hold for 30 seconds.

7. Lying on the ground, straighten out your legs, while at the same time extending your arms overhead. Then reach out as far as is comfortable in the opposite direction with your arms and legs for 5-6 seconds. Repeat 3 times. This is a great stretch for the muscles of the rib cage, spine, feet, arms, ankles, abdominals and shoulders.

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