In the Morning:
In the morning have a good all-over stretch. Stretch out as long as you can make yourself. Push your legs out and flex your feet. Wriggle your toes. Stretch yours arms out long and make your fingers spread out as far apart as you can. Stretch your face, open your eyes wide, and then stretch each cheek. Open your mouth wide.
Then do some wriggling. Wriggle everything and stamp your feet several times in bed hard to warm up your leg muscles. Then jump out of bed!
At night flex your feet and wriggle your toes.
Stretch your calf muscles and stretch your thighs and bottom as hard as you can, hold for a count of five and release.
Lie on your back and pull your stomach muscles in. Push down on your stomach gently with both hands. Hold for a count of five. Repeat as many times as you want.
Push the back of your arms into the bed hard several times.
Stretch your back.
Then: breathe deeply and relax and go to sleep.