Can’t Sleep? Try These Relaxing Bedtime Stretches!
Have you ever tried to go to sleep, but you just ended up lying there and getting frustrated because sleep seems just out of reach? If so, these simple stretches and the 4-7-8 breathing technique should help relax your body and help you fall asleep fast.
Starting off on the side of the bed or in a chair, gentle shoulder squeezes, an upper trap stretch, and a seated rolldown will help loosen up tight muscles in the spine that often get over worked throughout the day.
Once in bed, trunk rotation and single knee to chest stretch are great ways to continue to relax those muscles in a lying down position.
Finally, the 4-7-8 breathing technique has been shown in research to not only relax the body, but also help people fall asleep faster.
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.
Hot therapy, cold therapy, and massage therapy can help the healing process during an injury, and they can also help reduce acute and chronic pain. But which one should you use? Find out in this video.
Finding a comfortable position to sleep at night can be challenging for some people. People who sleep on their sides and suffer from back, hip, and/or shoulder pain may find these tips helpful to get a better night’s sleep.
When glutes are weak or not working properly, other muscles overcompensate, which can lead to discomfort, dysfunction and even injury. Here are some more reasons strong glutes are important.
TENS units & EMS units can be very helpful when recovering from an injury or surgery. The two are very different, but often come together in one unit like the iStim EV-805 unit I use in this video.
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.
Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4x4 breathing, 4-part breath, etc.) and Pursed breathing.
Have you ever tried to go to sleep, but you just ended up lying there and getting frustrated because sleep seems just out of reach? If so, these simple stretches and the 4-7-8 breathing technique should help relax your body and help you fall asleep fast.
