3 Exercises to Get Better Sleep | Chiropractor for Sleep in West Omaha, NE
Hello, I’m Dr. Jeremiah Sample from Family First Chiropractic, and today I’m excited to share with you exercises designed to improve your sleep patterns. Given the significant impact that inadequate sleep can have on our health—including risks of depression, heart disease, lowered immunity, type 2 diabetes, and obesity—it’s crucial to address this aspect of our well-being.
Shoulder Setting Exercise
The first exercise I recommend focuses on setting your shoulders to alleviate the day’s tension. This involves elevating your shoulders as high as possible, holding the position for two seconds. While keeping them raised, you then pull your shoulders back as far as they can go, holding again for two seconds. After that, you let your shoulders drop to their natural position and gently slide your chin back, maintaining this posture for 10 seconds. This sequence should be repeated twice to relax the upper shoulder girdle, releasing tension and preparing your body for rest.
Side-by-Sides for Lower Back Tension Relief
Moving on to the second exercise, known as “side-by-sides,” this targets the lower back and abdominal area to relieve tension. You start by lying on your back with your knees bent and feet flat on the bed. Gently sway your legs from side to side, inhaling as you move down and exhaling as you come up, drawing your belly button towards your spine. This movement is performed 10 times on each side to ease lower back tension and facilitate relaxation.
Spreaders for Hip Girdle Mobility
The final exercise, referred to as “spreaders,” aims at mobilizing the hip girdle and relaxing the lower back. With your knees bent and feet flat on the bed, you gently spread your knees apart and then bring them back together. Your breathing should be coordinated with the movement, inhaling as you open your knees and exhaling as you close them, always drawing your belly button towards your spine. This exercise is repeated 10 times to help relax the hip and lower back areas, setting the stage for a comfortable night’s sleep.
Incorporating these exercises into your nightly routine can significantly improve your sleep quality by reducing physical tension and promoting relaxation. If you have any questions about these exercises or need further advice on enhancing sleep for yourself or a loved one, please don’t hesitate to reach out. We’re here to help you achieve the restful sleep you deserve.
