AskDoctorJo | Struggling To Sleep? Try These Relaxing Bedtime Stretches! @AskDoctorJo | Uploaded August 2023 | Updated October 2024, 18 minutes ago.
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. Buy a worksheet with these bedtime stretches at askdoctorjo.com/product/relaxing-bedtime-stretches-worksheet
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.
Related Bedtime Stretching Videos:
Best Bedtime Stretches:
youtu.be/56BkZ0s4J-U
Bedtime Yoga Routine for Better Sleep - Therapeutic Yoga:
youtu.be/iNGqtEHI3qM
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Ask Doctor Jo and get cool perks by becoming a YouTube Member:
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Can't Sleep? Try These Relaxing Bedtime Stretches!
youtu.be/dnH4_Qgq1-g
askdoctorjo.com/video/cant-sleep-try-these-relaxing-bedtime-stretches
00:00 – Bedtime Stretches
00:31 – Shoulder Squeezes
01:46 – Upper Trap Stretch
03:05 – Seated Trunk Rolldown
04:25 – Trunk Rotation
05:23 – Single Knee to Chest Stretch
06:27 – 4-7-8 Breathing Technique
SUBTITLES, DUBS & TRANSLATIONS: This video features English subtitles as well as subtitles & translations for many other languages. Learn how to turn them on/off by watching this video: youtu.be/VatNBZh66Po
This video has been dubbed using an artificial voice via aloud.area120.google.com to increase accessibility. You can change the audio track language in the Settings menu.
All subtitles, dubs & translations are computer-generated, so they may not be 100% accurate, but we hope they will give more people the opportunity to enjoy our content.
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
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. Buy a worksheet with these bedtime stretches at askdoctorjo.com/product/relaxing-bedtime-stretches-worksheet
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.
Related Bedtime Stretching Videos:
Best Bedtime Stretches:
youtu.be/56BkZ0s4J-U
Bedtime Yoga Routine for Better Sleep - Therapeutic Yoga:
youtu.be/iNGqtEHI3qM
===========================================
Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Ask Doctor Jo and get cool perks by becoming a YouTube Member:
youtube.com/channel/UCjdxelARHGq3-3dN_neMOAQ/join
More ways to support Ask Doctor Jo:
askdoctorjo.com/support
===========================================
Can't Sleep? Try These Relaxing Bedtime Stretches!
youtu.be/dnH4_Qgq1-g
askdoctorjo.com/video/cant-sleep-try-these-relaxing-bedtime-stretches
00:00 – Bedtime Stretches
00:31 – Shoulder Squeezes
01:46 – Upper Trap Stretch
03:05 – Seated Trunk Rolldown
04:25 – Trunk Rotation
05:23 – Single Knee to Chest Stretch
06:27 – 4-7-8 Breathing Technique
SUBTITLES, DUBS & TRANSLATIONS: This video features English subtitles as well as subtitles & translations for many other languages. Learn how to turn them on/off by watching this video: youtu.be/VatNBZh66Po
This video has been dubbed using an artificial voice via aloud.area120.google.com to increase accessibility. You can change the audio track language in the Settings menu.
All subtitles, dubs & translations are computer-generated, so they may not be 100% accurate, but we hope they will give more people the opportunity to enjoy our content.
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
