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.
Muscles and joints can become sore and irritated for many reasons including stress, over working the muscles, or an injury. These gentle stretches should help relieve sore muscles and joints.
The Epley Maneuver for Vertigo can be very effective at relieving vertigo symptoms, but it’s a procedure that should be performed by a physical therapist or other health care professional. This video is for demonstration purposes only.
Vagus nerve stimulation uses gentle electrical impulses to stimulate the vagus nerve. The Vagus Nerve plays a key role in the parasympathetic nervous system, helping regulate rest, digestion, heart rate, and more.
Some of the most common accidents and injuries happen doing everyday activities. Walking, getting in and out of the shower, and even going up and down stairs can be dangerous for people with limited mobility. These simple exercises should help prevent these types of injuries.
There is some new research that shows certain isometric exercises (contracting muscles without movement) can help prevent and treat high blood pressure, or hypertension. Here are some examples.
Exercise Snacks are short bursts of activity that can provide great health benefits. It can be as little as 30 seconds, and up to five or 10 minutes. It can be any type of movement like climbing stairs, walking, doing squats, wall pushups, or modified jumping jacks.
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.
Exercising your tendons isn't something most people think about since tendons aren’t muscles, but tendon-specific exercises can improve joint health, reduce pain and stiffness, and improve speed and agility.
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.
