Struggling To Sleep? Try These Relaxing Bedtime Stretches!

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 www.askdoctorjo.com/product/r...
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:
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Bedtime Yoga Routine for Better Sleep - Therapeutic Yoga:
• Bedtime Yoga Routine f...
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Can't Sleep? Try These Relaxing Bedtime Stretches!
• Struggling To Sleep? T...
www.askdoctorjo.com/video/can...
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: • How to Use Closed Capt...
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.

[@AskDoctorJo]

Buy a worksheet with these bedtime stretches at www.askdoctorjo.com/product/relaxing-bedtime-stretches-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! Find all of my videos at kzbin.info

[@psychedianic]

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

[@AskDoctorJo]

😂🐾

[@DianeKovacs]

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

[@lornakurien7962]

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

[@AskDoctorJo]

I'm glad they helped! 😎

[@cindyloguirato8435]

This is awesome! Will be trying this tonight

[@mikaylaw-c8823]

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

[@AskDoctorJo]

You're welcome.

[@yogagirl2807]

Love the picture blanket!❤

[@AskDoctorJo]

Thanks!

[@kellyb7039]

Love the blanket

[@AskDoctorJo]

Thanks 🐾

[@canam2436]

Love the shirt!

[@AskDoctorJo]

Thanks!

[@Brandon-bc5um]

Haha I love that doggos lil ducky pajamas

[@AskDoctorJo]

🐾

[@JayDineroBandz]

I love that blanket

[@AskDoctorJo]

Thanks 🐾

[@xtra-tonik94]

Good tanks♥️♥️♥️

[@AskDoctorJo]

You're welcome.

[@Cessnagirly]

Oh wow I'm exhausted!! Thank you!

[@AskDoctorJo]

You're welcome!

[@marykoch1666]

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

[@joeschsuster4804]

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!😊

[@AskDoctorJo]

😂 🐾

[@fatmazehramurtazaoglu8842]

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

[@AskDoctorJo]

You can find all my videos on my channel: kzbin.info, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.

[@amelrodriguez7716]

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😊😊😊

[@AskDoctorJo]

You can find all my videos on my channel: kzbin.info, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.

[@BiLLAShorts-fd6yc]

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

[@AskDoctorJo]

Unfortunately, I don't know that answer since I can't evaluate you. Everyone is different. If there is any way you can see a physical therapist in person, they should be able to help you figure out a specific program for you and help answer your questions.

[@SczxHhhg-qs2db]

Hi , what is the best way for ulner nerve

[@AskDoctorJo]

You can find all my videos on my channel: kzbin.info, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.