Sleep Better with this Nightime Sleeping Routine! | Doc Cherry

Hi, welcome back to our channel. Do you find yourself tossing and turning at night, having difficulty in sleeping? Well, you're not alone, because in our fast-paced world, stress and Tension can easily accumulate in our bodies, impairing our ability to achieve restorative sleep. But do you know that stretching can actually ease your stress and prepare your body for a good night rest? That's why in this video, you will learn about five bedtime stretches. These are not just ordinary stretches. They are easy yet effective, proven by research to help you relax and help you sleep better naturally. Stay with me until the end because the last two stretches, it can help even for those suffering from low back pain and would increase The flexibility in your hip joint. This is again Doc Cherie, Doctor of Physical Therapy. Welcome to our channel. If you make these five stretches a part of your bedtime routine, I promise you, you can feel the difference. difference. Especially for those of you who are actually taking sleeping pills, which over the long term term can actually lead to dependency. These are natural techniques that will help you have restorative sleep, leaving you feeling energized the following day. Let's begin. For the first stretch, we would be kneeling in our bed or on the floor. Then we would bend forward with our head touching the bed and arms at the side. While doing this, we are going to have deep slow breaths. We maintain Hold this position for 15 seconds to one minute, depending on your time. These stretches will specifically target your lower back, upper back, as well as your neck and shoulders. shoulder muscles. Melting tension and inducing relaxation, preparing your body to have a restorative sleep. Next, we are going to stretch our neck muscles, and to do this, we simply sit comfortably on our bed or on the floor. We are going to tilt our head, bringing your right ear to your right shoulder. We are going to hold this position for 15 seconds. Now, if you want To go further, what you can do is use your right hand and bring it even more slightly to your right side. You can feel the stretch in your left neck muscles and this you will also need to do it on the opposite side. 15 seconds each. With this position, You are actually stretching your left neck muscles, specifically your sternocleidomastoid muscle. and this actually causes relaxation because every time you are stressed, these muscles become tightened. Third is the shoulder stretch. Still seated comfortably, bring your right shoulder on the left side of your body, with your left hand assisting your right elbow. I want you to Hold this position for 15 seconds. This specifically targets your shoulder and your upper back muscles. After completing this side, repeat it on the opposite side as well. Now, before we proceed with the last two segments, which specifically target you hamstring muscle and would increase the flexibility of your hip joint because clinical studies have actually proven that increased flexibility in your hip can actually help you sleep better naturally. At this point, we would like to ask a small favor from you—please click Like this video below if you think this video or any videos from our channel have been helpful for you. You. Also, if you haven't subscribed yet, health is our first wealth. Please don't forget to click. Subscribe and click the bell button below so you'll be updated with our upcoming videos. With the fourth stretch, we would be lying on our bed and using a blanket. I want you to bend your knee and place a blanket under your heel. Then, stretch it and elevate your Leg with your knee extended, holding this position for 10 seconds. Then, down and repeat it three times. You need to do it on your opposite leg as well. This stretches your hamstring muscle on the same side. on the side where your leg is elevated, and this can also help you if you are suffering from lower back pain. With the final stretch, this will work or will improve the flexibility of your hip joint. because clinical studies have shown that increasing flexibility in your hip can actually help you sleep better naturally. Now, to do this, we're still going to lie on our back. Then, we will bend our knees and bring our knees to the side with our heels or feet together. Now, this time, we will place our arms on our chest and perform slow, deep breathing. We will hold this position for 15 seconds or one minute, depending on your time. These are five simple bedtime stretching routines you can follow along with me. to help you achieve a restorative sleep naturally without the use of sleeping pills. If you have reached the end of this video, please comment in the comment section, sleep better. I would really Love to hear from you. Also, if you haven't checked yet and if you're curious about the Best recommended position if you're currently suffering from neck pain, upper back pain, and sciatica Do check this video because it performed really well. Thank you very much for watching. This is Doc Sherry again. I'll see you in our next video.