Simple stretches before you turn in may be all it takes to rein. a three-minute workout were able to reduce their agonizing sleep-killers by more than half — and when they did get a cramp, it was much less painful.
Standing calf stretch: Stand facing a wall with your arms extended at chest height, palms on the wall. Place your right leg forward, flexing the knee, and the left leg behind, with a straight leg. Keep both feet firmly planted on the floor. Without bending at the waist or lifting your heels, lean forward, flexing your right knee so that your body moves toward the wall. Repeat on the other side.

Hamstring standing stretch: Place the back of a chair against a wall. Stand in front of it, and put your right heel on the chair so your leg is straight. Bend forward at the hips, keeping your upper body straight and your left foot firmly on the floor. Repeat on the other side.

Seated calf and hamstring stretch: Sit on the floor or a firm bed with both legs extended. Then, keeping your back straight, bend at your hips and stretch forward to grasp your toes or calves.


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Keywords: sleep-killers,cramp, painful, chest height, palms , wall, flexing , knee,heels,chair , hips