Yoga at bedtime can help you fall asleep faster and sleep better. Trudy, a registered yoga teacher and fellow Physical Therapist, stops by to show me a therapeutic yoga bedtime routine.
Therapeutic yoga focuses on gentle yoga or modification poses with breathing techniques. Trudy is not only a friend and mentor, but she is also from Canada! So if you are a Canadian viewer, make sure to give her a shout-out in the comments. And Canadian or not, make sure you visit Trudy’s website!
When trying to get a good night’s sleep, you want to do stretches and exercises that don’t wake up your spine, so try not to extend your back or open up your chest area before going to sleep.
A piriformis stretch is a great way to help relax the glute area and relax the lower body.
Next, is a double knee to chest stretch. Make sure everything is in alignment, and that you are not getting any pinching in the front of your hips.
Finally, legs up the wall helps with lymphatic drainage. This is a great way to relax the whole body and help with sleep.
Wearable technology can help relieve stress and anxiety by improving your heart rate variability (HRV). Over time, this can help your body learn how to recover from stress more quickly.
Tension headaches can cause a lot of pain. Stress is a common cause of tension headaches. Relaxing the muscles around the neck and shoulder area can help decrease the pain caused by tension headaches.
This seated exercise routine for seniors focuses on simple exercises that can help loosen up and strengthen the muscles in the neck, shoulders, back, hips, knees, and ankles. It’s a great daily routine at any age.
Benign Paroxysmal Positional Vertigo, better known as BPPV, can literally stop you in your tracks. Make sure you are properly diagnosed with BPPV before trying these because vertigo symptoms can be an indication of something more serious.
We squat every day from sitting down in a chair to getting out of bed, or even sitting safely on the toilet, but squats can be a painful task when something hurts, or our muscles are weak. Practicing squats in a reverse order can help strengthen the muscles and work on doing them correctly and safely.
Core exercises are very important to have a healthy and stable back as well as the whole body. The core is not only the front, sides, and back of the trunk, but it is also the pelvic floor. When first starting core exercises, it is best to try modified ones first and then progress to harder movements as the core gets stronger.
Hot & cold therapy can help the healing process during an injury, and it can also help reduce acute and chronic pain. But which one should you use? Here are some general rules for using hot verses cold.
Writers and Office Workers often get really focused on their work and tend to have a lot of neck and back pain from bad posture at a computer. Their wrists and hands can get tight and over worked as well. These stretches and exercises are not only great for writers, but they are also great for anyone who works at a desk all day.
