The doctor pointed out that doing stretching exercises before going to bed can improve sleep quality, reduce foot cramps, and reduce back pain when getting up the next day; the picture shows the situation.

(Picture taken from freepik)

[Health Channel/Comprehensive Report] Foreign studies have found that many employees who use computers in the office often have lower back pain, neck pain or hand pain, which is also related to working years, obesity, and working hours!

Li Yanyu, attending physician of the Department of Rehabilitation and Occupational Medicine of Kaohsiung Chang Gung Memorial Hospital, shared that the American College of Sports Medicine (ACSM) recommends that everyone stretch more than 2-3 times a week, preferably every day. Reduce foot cramps, and also reduce back pain when you wake up the next day!

Li Yanyu shared 4 stretching exercises before going to bed in a post on the Facebook fan page "Dr. Li Yanyu's Rehabilitation Chat Room":

Please read on...

Stretching before bed.

(The picture is taken from the Facebook page "Dr. Li Yanyu's Rehabilitation Chat Room")

●Stretch the gluteal muscles and lower back:

Lie flat with your hands open, bend your left knee, press your right leg to the right until the tension stops for 20 seconds, repeat 3 times, alternating left and right.

●Stretch the hind leg muscles:

in a sitting position, bend the left knee and lean on the right knee, straighten the right foot, extend the hands forward until the tightness of the hind leg stops for 20 seconds (you can also pull the foot), repeat 3 times , alternating left and right.

●Shoulder (deltoid) stretching:

Implant the right hand deeply toward the left shoulder, buckle the right arm to the chest with the left hand until the right shoulder feels tense for 20 seconds, repeat 3 times, alternating left and right.

●Extend the upper back:

in a kneeling position, extend your hands as far forward as possible, slowly press your shoulders down, sit on your buttocks, stop for 20 seconds until the upper back feels tight, repeat 3 times.

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keywords

  • sleep quality

  • lower back pain

  • stretch

  • Neck Pain

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