stretch and sleep

Before Bed: Replace Screens with Stretching

stretch and sleep

Stretching makes falling asleep easier

To riff on the trend of our last blog, why not try reallocating a few minutes of screen time to the relaxing pursuit of stretching. By stretching in the hour leading up to bed, you will release any lasting muscle tension from the day while promoting relaxation and harmony within your body. By being mindful and practicing deep breathing, you are also nourishing your brain with the oxygen it needs to calm down and switch off. 

You don’t even have to get out of bed to stretch

Forget breaking out the yoga mat- you don’t even have to leave the bed for these simple stretches. The ones we have selected here target the lower back, hip and hamstring regions, places that accumulate a lot of tension during a day spent sitting. All of these stretches start by laying flat on your back (in bed):

  • Knee to chest: bring one knee up toward your chest and clasp both hands on your thigh for support. Hold 30 seconds then switch sides
  • Spinal twist: bring both knees up toward your chest then lower them down to the right side. Extend your left arm straight out and look over your left shoulder. Hold 30 seconds then switch sides and repeat.
  • Hamstring stretch: Extend one leg up as straight and high as possible. Clasp behind the thigh with both hands for support. Hold 30 seconds and repeat with other leg. 

Stretching and sleeping are integral parts of our wellness plan

At Espinosa Family Chiropractic, we know that a good night’s sleep is worth its weight in gold. That’s why we want to offer you all the tools at our disposal to help you find the solace of sleep. A great way to start sleeping better is to target long-standing pain in your back- by detecting the true root of your pain and creating a plan for getting better, we will have you sleeping more peacefully in no time. Give our office in Sacramento a call to schedule an appointment today. 

Dr. Raymond Espinosa, D.C.