Struggling To Sleep? Try These Relaxing Bedtime Stretches!

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:

Bedtime Yoga Routine for Better Sleep - Therapeutic Yoga:

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Can't 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

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.

[AskDoctorJo]

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[psychedianic]

"Get doggie out of the bed". I can't get past that first step. 😂 🐶💕 Comfortable pup prevents any movement on my part.

[lornakurien]

I trust you, I believe you! You cured my shoulder pain, and I'm so thankful!

[DianeKovacs]

I can't sleep without my doggies and kitties in the bed!

[cindyloguirato]

This is awesome! Will be trying this tonight

[mikaylaw-c]

Thanks Dr. Jo, these are always super helpful before exam week.

[TheAbandonedAccount]

Haha I love that doggos lil ducky pajamas

[Cessnagirly]

Oh wow I'm exhausted!! Thank you!

[joeschsuster]

Tried a few of them these last night before bed..

[dogsareawomansbestfriend]

I just turned 60 yrs old and my dogs are my teddy bears.😂I leave them on the bed while I go find a place for your exercises!😊

[marykoch]

Hi Dr Jo. I had 2 ruptures in my cervical spine. 2 cadaver bones. Can I do that neck stretch? This surgery was almost 3 years ago
Thank you

[SczxHhhg-qsdb]

Hi, what is the best way for ulner nerve

[fatmazehramurtazaoglu]

Hi DoctorJo people crack their backs which seems really relieving, what do you think about it how can we try at our home with your videos too

[amelrodriguez]

Hi Dr can you help me with pelvic exercises, I have rectocel and my next appointment with with my physiotherapist is for 28 th September and I am doing only Kegel exercise but it's not enough fit me.many thanks😊😊😊

[BiLLAShorts-fdyc]

I am suffering from spinal cord injury. And I have a lot of problem while sleeping. Will it really help to me?