hey everybody it's Doctor Jo and the pups, and today we're gonna show you some
bedtime stretches to help you get relaxed and go to sleep. so let's get started.
If you haven't already subscribed make sure you click on the button down there. so the first
stretch is really just to kind of loosen up the shoulders a little bit. it's
really just gonna be shoulder circles. so I like to start off with ten each way. so
really just kind of getting that movement kind of rolling those shoulders
backwards, getting that nice stretch, and then rotate them back the other way. so
this is really just to kind of get the shoulders, the neck area just loosen up a
little bit. just some nice deep breaths while you're rolling it around, it really
kind of helps just relax and unwind everything. so then you're gonna go into
an upper trap stretch because usually if you've been working all day, those neck
muscles are really tight and this is a really great way just to help to relax,
you get in bed and fall right asleep. so with an upper trap stretch, sit on your
hand of the side that you want to stretch, and then just take the other
hand and gently pull over to the side. now if you had an injury or something, I
would say hold it for 30 seconds, do it three times on each side, but really when
you're just trying to kind of relax everything back down and you're getting
ready to go to bed, you want to fall asleep nice and quickly, you only really
need to maybe hold it for 20 seconds and do it once or twice on each side. so if
you feel like it's super tight then I'd say maybe do it twice on each side, but
if you're feeling pretty good and you know they don't feel so tight that right
before you're getting ready to go to bed, you can just do one on each side and
really just kind of get it nice and stretched and then come back over. and so
then we're just going to kind of keep working our way down. so then the next
one is to get the thoracic area so that's the chest and the upper back area.
so just kind of take your hands and clasp them behind your head, and then
you're just going to do a gentle go into one side and then back to the other side.
you can do a little hold if you want, like a 5 to 10 second hold, or you can
just kind of go back and forth, but this is just kind of getting now that upper
body stretched out a little bit. so your choice if you feel good about just doing
a continuous movement back and forth, you can, or if you want to do that little
pause on each side you could do that as well. so just getting nice and stretched
there. so then the next one is just going to be a butterfly stretch, and that's
going to kind of stretch the groin area get start getting a little bit lower
into the hips. so just kind of bringing your feet up a little bit like this, and
then if you want to use your elbows on the inner part of your knees to push
down and lean forward, and you can try and keep your back straight because that's
gonna get a better stretch. and again if you had an injury I would say hold it
for 30 seconds, do it three times, but this is really just getting all that
tension out of your body. so then you're not just lying in bed thinking about a
ton of things, your body can be nice and relaxed and you can just fall asleep
nice and quickly. so I'd say 15-20 seconds again maybe do it twice if
you're, you know, having some tightness in there, but if you're not, then you can
just do it once, get a nice good stretch in there. then you're going to kind of
start getting a little bit closer to the bed. so now you're going to go into a
child's pose, so with the child's pose or the prayer stretch, you're just going to
kind of get on your knees and then just take your arms and go forward and
stretch them out. so here especially if you're in bed,
start making some deep breaths. start getting that your breath a little bit
more slowed down, taking some air breathe it out, and really just try and clear
your head and relax everything out. so same thing you don't have to do the full
stretches for this, you're just trying to relax everything. this is good for your
low back this is good for your shoulders, so you can do a 15 to 20 second. if you
want to go a whole minute with this you can definitely do that as well, but just
getting that nice good stretch in there. then you can come up now you're gonna go
into upward dog. so now you're kind of lying
all the way down and you're getting closer going to sleep, and so now you're
just going to come up and push, now this isn't a full upward dog because in the
bed it might be a little harder. if you want to come all the way up on your legs
you can, but if you want to do more like a Cobra you can do that as well. so just
kind of pushing up. if you want to come up on your toes for that full upward dog
you can, and just again breathing in letting all that tension get away by
contracting those muscles it helps relax those muscles as well. so then just kind
of coming down now you're gonna roll over again even closer into that that
sleeping position, and now you're just going to loosen up your trunk a little
bit. so I like to do a full rotational stretch. if you want to just do your
knees back and forth, you can stretch it that way, but I like to really get my
lower back stretched out. so I bring the knee up and I come all the way over just
to kind of get that stretch in there. if you want to prop your foot right behind
your knee so it's not just holding up there, it's nice and relaxed. take your
hand and just pull to get a little bit more stretch in there. so again 15 to 20
seconds will do. if you want to do more you definitely can, but then just rolling
over some people might get a little pop, a little adjustment in their spine. as
long as it's not painful, that's fine, and that's probably good right before you go
to bed because and everything's nice in alignment, and you can go to sleep. if you
want to so again you can hook by that knee, if you want to, you don't have to,
you you can just let that leg hang, but some people like to have that little
hook in there to get that nice stretch. so then we're getting even closer, so now
this one is just bringing both knees up towards your chest. we call it a double
knee to chest stretch. some people might call it something else, if you want to do
a true yoga you can go into the baby where you grabbing your feet up here and
kind of roll a little bit, but I like this
a little bit better because you're kind of bringing everything back in. and while
you stretch if you have some issues with your knees, you can grab underneath here
so you're not putting so much pressure on there, but again just a nice gentle
hold twenty to thirty seconds. if you really like it it's a good low back
stretch, you can hold it for a whole minute. and then the very last thing just
like in yoga is the corpse pose. so putting your palms up kind of letting
your feet just roll out and just kind of lying there and relaxing. clearing your
head, getting all those work things out of your mind, taking some nice deep
breaths. if you want to do it with your diaphragm
breathing in putting that that belly up, getting all that air through there, and
then letting it out. so here you can just hold it for a minute, or you can then
just go into your sleep, but I always find this one nice and relaxing at the
end.
so there you have it, those were your bedtime stretches to help you relax.
Bear's gonna go sleep somewhere else because his ladies are too hot, and if
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hope you feel better soon.