Sleep Better At Night With Simple Evening Exercises!
Struggling to get a good night’s sleep? You’re not alone! A survey by the US Centers for Disease Control and Prevention showed that in the US, nearly 40% of adults age 45-64 report not getting enough sleep. Getting a good night’s sleep not only helps improve your mood and energy, but it also lowers disease risk.
A recent study in the journal BMJ Open Sport & Exercise Medicine suggests that doing short strength training and exercise breaks in the evening can help you sleep longer. This contradicts the “wind down” theory before bed, but it may be worth trying if you are not sleeping well at night. Three minutes of exercises, every 30 minutes for 4 hours in the evening, stopping at least 1 hour before bedtime is the recommendation.
Massage guns, or percussion guns, usually come with several heads or attachments. Here’s a general overview of what each one can be used for, and what area of the body it works on best.
Finding the perfect mattress can be difficult. Some people like firm mattresses, some like soft mattresses, and some like them in between. Since people often ask me what mattress I sleep on, here's a 1 year follow-up to the Back Science Mattress I currently sleep on.
Exercises for Osteoporosis can help prevent further decline and help protect the bones. It’s important to move safely if you have osteoporosis: Maintain good spinal alignment by keeping hips and shoulders in alignment (no twisting). These gentle exercises when done at one’s own pace may help.
Doctor Jo shows you three simple chest stretches to get your muscles loosened up if you have tight chest muscles or sore pectorals (pectoralis) from a workout.
Muscle Scraping can help promote tissue healing, improve motion, and help reduce pain. This form of scraping therapy evolved from the traditional Chinese medicine healing technique known as Gua sha.
People often have poor posture when they are working at a desk or gaming all day. These quick exercises will help improve bad posture fast, and they are easy to do at your desk or chair.
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.
Groin pain can come from many things, so it’s important to get a proper diagnosis. Groin pain can be from an adductor strain, labral tear, hip impingement, hip arthritis, or a sports hernia. These simple stretches and exercises should help relieve the pain.
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.
