It happened to the best of us. You go to bed feeling good, and then somewhere in the head, something uncomfortable happens. Maybe you sleep on too many pillows. Or you try to twist your limbs down. Either way, when you open your eyes and prepare to start the day, you’ll notice some stiffness and some tension. What gives?
According to David Reavy of the React PT in Chicago, the classic reason for rigidity is to keep your muscles in a shorter position for a long time. “Generally sleep – unless you’re a restless sleeper – put your body in the same position for eight hours,” Reavy points out. If it happens to be an interesting location, you might feel a little uncomfortable: “imagine that when you’re standing, your head is bent 45 degrees for eight hours. “Your neck feels terrible,” says levy.
But luckily, you can help ward off unnecessary pain by relaxing and stretching your muscles before bed, Reavy says. Try his recs for the most common source of pain – a stiff neck and a stiff back – so you can wake up feeling refreshed and rejuvenated rather than stiff.
Lie down on the hockey ball under your left hip and place as much weight as you can on the ball. Bend your knees back to 90 degrees. Swing your left leg around the tolerable range. Repeat 30 seconds to two minutes, then switch sides and repeat.
With both hands facing down, wider than the chest width; Turn your palms slightly. Slide your right leg to the right to form a 90-degree Angle. Push your hands until your arms are straight and lift your shoulders from the floor. Keep your shoulder blades back and hips squeezed. The hips should be kept on the floor, elbows close to both sides. Look up and twist your torso. Go back to the beginning and repeat on the other side.
Stand up with your legs apart. Bend your right knee and bring your right foot to your hip and grab your ankles. Keep your knees below your hips and keep your abs tight. Pull your feet to your hips until you feel the stretch. Hold for 30 seconds and release. Repeat the other paragraph.
Facing the chest below the clavicle, about 2 inches from the armpit. Lean on the ball and put as much weight as possible. Move left and right. Tender place? Move forward, backward, up and down arms and shoulders and tilt into the ball. Continue for about 45 seconds
A bar or hockey ball standing at the bottom of the shoulder is placed halfway between the neck and the edge of the shoulder. Move around until you find a bidding area. Next, move your shoulders up and down for 45 seconds or until the tension is over.
Stand up, feet apart. Grasp the end of the resistance band with both hands, pull until tight, and form “T” with the body; Squeeze the shoulder blades together. Hold this position and lift the arm and turn the palm forward, then form a “T” on the back strap. Squeeze the shoulder blades together.