00:00Welcome back to Mobile Physio, your guide to pain-free movement and better living.
00:04Today, we're talking about something you spend almost a third of your life doing sleeping.
00:09And I'll show you exactly how to decompress your spine while you sleep,
00:13so you can wake up feeling refreshed instead of stiff.
00:16Why it matters.
00:17Throughout the day, gravity compresses our spine, squeezing the discs and tightening the muscles.
00:22At night, you have the perfect opportunity to reverse some of that pressure.
00:25If you sleep the right way, best sleeping positions.
00:29On your back, use a small pillow under your head.
00:32Place another pillow under your knees.
00:34This keeps your spine neutral and reduces lower back strain.
00:38On your side, place a pillow between your knees to keep hips aligned.
00:42Hug a pillow to support your shoulders.
00:44This prevents twisting and eases pressure on your spine.
00:47Avoid sleeping on your stomach.
00:49It forces your neck and lower back into awkward positions.
00:52Mattress pillow tips.
00:53Choose a medium-firm mattress for balance support.
00:56Too soft and you sink.
00:57Too hard and you create pressure points.
01:00Pre-sleep stretches.
01:01Before bed, try light spinal decompression stretches.
01:05Child's Pose stretch.
01:07Kneel on the floor.
01:08Sit back onto your heels.
01:09And extend your arms forward on the ground.
01:12Lower your chest towards the floor, allowing your spine to gently stretch.
01:15Hold the position for 30 to 60 seconds while breathing deeply.
01:19Knees to chest stretch.
01:20Lie on your back with knees bent.
01:21Feet flat on the floor.
01:23Bring one or both knees toward your chest, holding your legs with your hands.
01:28Hold the stretch for 20 to 30 seconds.
01:30Then release and repeat.
01:32Cat-cow stretch.
01:33Start on.
01:34All fours with your hands under shoulders and knees under hips.
01:37Inhale.
01:38Arch your back and lift your head.
01:39Cow Pose.
01:40Exhale.
01:41Round your spine and tuck your chin.
01:43Cat Pose.
01:44Repeat this movement slowly for 10 to 15 repetitions.
01:47Flowing with your breath.
01:50If you want extra decompression, use a wedge pillow under your legs, or slightly incline
01:55your bed.
01:56But always check with your healthcare provider first.
01:59Remember, the right sleep setup can be just as powerful as your daytime exercises.
02:03If you found this helpful, hit like, subscribe to Mobile Physio, and share this video with
02:08someone who wakes up sore every morning.
02:10Sleep smart, move better, and I'll see you in the next one.
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