It is important to begin the day with a few relaxing stretches so that the body can function normally, and so that muscles stiffened during the night’s sleep can be loosened. The first half of these eight exercises can be performed while in bed, and the other four after getting up. Perform these stretches on a firm but not too hard surface or it will be harder to relax.

1. 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. Repeat 3 times on each leg, every time holding the position for 15-20 seconds. This stretch is designed to slowly relax the muscles of the back and hamstrings.

2. 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. Relax and slowly pull your head forward until you feel the muscles on the neck stretching slightly, while simultaneously flattening the lower back and tightening your butt. Hold for 3-5 seconds and repeat 3 times.

3. 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 five seconds. Repeat 2 times. This is a great stretch for the muscles of the rib cage, spine, feet, arms, ankles, abdominals and shoulders.

4. 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 10-15 seconds.

5. Holding the top of your right foot with your left hand, gently pull the heel towards the buttocks. The knee will bend at a natural angle when held with the hand on the opposite side. This is good to use in knee rehabilitation, with problematic knees and stretches the quads. Hold for 10-15 seconds on each leg.

6. Standing a little way from a solid wall, lean on it with your forearms, while the head is resting on your hands. Bending one leg place your foot on the ground a little in front of you, while the other leg is straightened behind. Keeping the lower back flat, and the feet pointing straight ahead, slowly move your hips forward. Keep the heel of the straight leg firmly on the ground. Hold for 20 seconds on each leg.

7. Next stand in a bent-knee position with the toes pointing straight ahead, feet about shoulder-width apart and the heels flat on the floor. Hold for 15-30 seconds. This exercise is designed to relax the hamstrings.

8. Now stand firmly on the ground with your feet pointed straight ahead and about shoulder-width apart, and slowly bend forward from the hips. Keep your knees slightly bent so that the lower back is not stressed. Relax the neck and arms. Hold for 10 seconds.