In this guided video, the instructor explains why muscle tightness builds up over the day and why flexibility is essential for reducing knee and back pain. She then leads three simple lying‑down stretches to target the hamstrings, hip flexors/outer hips, and lower back, offering detailed alignment cues, breathing reminders, and optional props like a towel. Each stretch is held for about 30 seconds with emphasis on keeping the knee straight, pulling gently, and feeling the release of knots. The session concludes with a brief shavasana‑style relaxation, gentle side‑lying twist, and encouragement to practice nightly for improved relaxation, reduced fatigue, and increased energy before sleep.
Chapters
Do you feel that your body feels very tight by the end of the day and your back thigh muscles, your thigh muscles in your back is like feeling fatigued? That's because your muscles have knotted up and tightened up. If you would like to relax these muscles at the end of the day and feel really chilled before you go to bed or even before you have your dinner, These 3 exercises are my favorite and I do them every day before I go to sleep. So the first thing for you to understand is why is flexibility important and why are these big muscles which are— I'm going to talk to you about— are important. The first one is your back thigh muscles. When your thigh muscles are very tight, your back also starts cramping and that causes knee pain and back pain. Boom! Easy. The next one I want to show you is working on the hips. Because we're not sitting on the floor all the time and we're eating our dinners and our foods on a dining table, sitting on an office chair or a sofa at home, these muscles, the hip flexor muscles, have become very tight. So I want to show you one exercise for the hip flexor. And the last but not the least, all day long we are sitting in a slouched position, whether it is on the dining table or sofa or bed or at work, and that's why the back muscles become very tight. Now your muscles are going to be like hair, okay? When you wake up in the morning, your hair is all knotted up, and so when you run a comb through your hair, it just relaxes. Likewise, all these muscles, when you stretch your muscles out, these muscles will become super relaxed and super flexible, and all your tightness in the body, and most important, the fatigue in your body will go away. So if you're ready to relax your muscles, let's do this together. Take a mat, lie down on the floor. The first stretch is for your back thigh, which is your hamstring muscle. So I want you to first step, fold both your legs, flat back, stretch one leg up, and with the, with your arms, pull it as close as you can. Now if you do this and your hip is lifting, don't do that, but please watch Straighten your knee, flex your foot. All you're doing is stretching out your back thigh. You can also take a towel and pull it, pull it close to you and just stay there in this position. I want you to breathe. If necessary, close your eyes. Just relax, stretching out your back thigh. See, if you palpate here and feel here, you'll feel a lot of knots. And relax. Breathe. Exhale. And let's do it again, other side. First lift the leg up, then straighten your knee, bring the leg closer and stretch your back thigh. Don't let this leg open up. And come back. Second exercise is to open up your hip muscles. Get into this position, one leg crossed, half crossed on the other leg. Lift the leg up and pull through the window, and you'll feel a stretch in your outer hip. Just stay there for 30 seconds. Breathe. Just relax. And come back. Other side. Inhale, breathe, feel the stretch. The more you pull in, the deeper you're going into your hip flexor muscles and your hip muscles. And come back. The last exercise is for your back. You can do this exercise in this position itself. Hold your knees, pull your knees into your abdomen, lift your head up and just touch as much as you can. Breathe. And come back. Once you finish this, you can stretch your palms out, you can stretch your legs out. Like a shavasana, you can always relax and close your eyes. Breathe. And slowly and gently, you're going to turn your body to one side, be seated on the mat. And you can do this every single day to get mind-blowing results, to relax your body and feel energized just before you go to sleep. Thank you and bye-bye.
