Try these doctor recommended bedtime stretches to reduce muscular tension and get a great nights sleep:
1. Knee Pull
Lay flat on your back, relax your neck, and grab one knee. Gently pull your knee toward your chest while keeping your other leg flat on the floor. Switch legs, and then pull in both knees together. This is great for stretching your glutes, hips and lower back.
2. Cobra Stretch
Lay on your stomach and put your hands under your shoulders. Push up while keeping your hips on the floor. Remember to breathe and relax. This is a great stretch for your total core.
3. Child’s Pose
Kneel on the floor and reach your hands out as far as they can go. Keep dropping your hips and pull your butt back while pushing on the floor with your arms to intensify the stretch. This is great for your back and shoulders.
4. Seated Torso Stretch
Sit on the floor and keep your upper body tall. Lay your left leg straight and flat on floor. Take your right leg with your knee bent and pull your right foot over your left leg and on to the floor. Take your left elbow and place it on the outside of your right knee and gently twist from your navel. Use your arm to push off your right leg for leverage, and then twist and look back. Hold for 15-20 seconds and switch sides. You should really feel this in the middle of your back, along with your glutes and hips.
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