Achy hips while you’re trying to catch sweet zzzs?
Try these six hip stretches for better sleep, according to a physical therapist.
If you have wider hips, you may bend your bodyawayfrom the side youre lying on.
If you have narrower hips, you might bendtowardthe side youre lying on.
Both can lead to strain, pain, and restless nights.
That said, hope is not lost for side sleepers.
Eighty percent of adults do not meet the physical activity guidelines, Dr. Fata-Chan says.
Exercises that improve your mobility and flexibility can decrease the tension that keeps you up at night.
Plus, there are otherbenefits to stretchingbefore you wind down for the night.
In addition to stretching, play around with your sleeping ergonomics by trying out various pillows and positions.
(FYI: These are a few of thebest pillows for side sleeperswere obsessed with!)
Andy Fata-Chan, PT
Best hip stretches for better sleep
1.
physical therapist and the founder ofMoment Physical Therapy and Performance
Complete two sets of 10 reps on each side.
Hip airplane
With this stretch, you might restore rotation in your hip joint.
This will help you to feel more comfortable sleeping with your legs sprawled out or closer together.
Complete two sets of 10 reps on each side.
Complete two sets of five reps on each side.
Complete two sets of 30-second holds.
Effects of resistance exercise training and stretching on chronic insomnia.
2019 Jan-Feb;41(1):51-57. doi: 10.1590/1516-4446-2018-0030.
Epub 2018 Oct 11.
PMID: 30328967; PMCID: PMC6781703.
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