Soreness or stiffness in the early morning or middle of the night? A pre-bed stretching routine might just be the answer you are looking for. Dr. Armstrong details a 5 minute routine for a great sleep in the video below.

Do you often wake up in the middle of the night feeling uncomfortable and unable to sleep because of stiffness and pain in your neck and lower back? If so, I have just the solution for you. In this pre-bed stretching routine, I'll guide you through some gentle movements that will help ease the discomfort and prepare your body for a restful night's sleep. Let's get started!

1. Neck Roll: Sit on the edge of your bed and gently roll your neck to the right and left, dropping your chin towards your chest and then looking up towards the ceiling, making a double chin, and then letting your head drop down.

2. Shoulder Shrugs: Inhale and shrug your shoulders up towards your ears, exhale, and release them down. Repeat a few times and then roll your shoulders back and forth.

3. Spinal Twist: Sit on the edge of your bed with your right hand behind you on the bed and your left hand on your left knee. Gently twist open to the right, then repeat on the other side.

4. Lunge: Take a mini lunge by stepping one foot forward and one foot back, then bending the back knee and tucking the tailbone under. Repeat a few times on each side.

5. Hamstring Stretch: Lie on your back with both knees bent and feet flat on the bed. Lift your right leg up towards the ceiling and point and flex your foot a few times. Hug your knee into your chest and lengthen out the opposite leg, then switch sides.

6. Knee-to-Chest Stretch: Hug both knees into your chest and let your low back soften. You can lift your head off the bed for a deeper stretch. Release your legs and get ready for a restful night's sleep.

If you have trouble sleeping, our Chiropractors can help. Often combining some treatment with a night time stretching routine can be the magic ticket to a good nights sleep. Book an appointment below.