Relaxing bedtime stretches for better sleep | Seniors, beginners

Transcript

[Music] hey there april of yestern x here with my mom michael hi now three pillars of good health include you know getting exercise you know eating clean and healthy but also getting good rest good rest which includes getting a good night's sleep right so today we're going to focus on things you can do and exercises and stretches you can do to get good rest good all right sounds good all right we all need a good night's sleep that's right that's when repair happens that's right okay so we're gonna take a quick pause here and we'll get started on the other side so the first thing we're going to do is just do some breathing exercises just to relax and actually this exercise is used by navy seals to relax is that right yeah all right so basically what it is we're going to inhale for four seconds hold for four seconds and then exhale for four seconds and repeat that we're going to repeat that five times okay all right so here we go so i want you to be seated on the other side of the inside of your bed correct all right and you can close your eyes put your hands just relax your shoulders relax your body okay and inhale through your nose take a deep inhale pull your lungs and your belly hold for four two three four and exhale for four through your mouth three four and rest four we're going to inhale for four here we go inhale three more hold and exhale two three four eight hold and inhale for four hold and exhale for four okay and inhale hold and exhale two three four let's do two more of these so inhale hold two three four and exhale [Music] and one more inhale for forward hold and exhale for four [Music] and relax very nice now you go to sleep now yeah and now you you can even do that for five minutes but we just wanted to give you just a little flavor or just relax you can probably feel yourself relaxing in that in that exercise i know i i did how about you yeah that's good all right very good okay so from here let's just do some gentle shoulder rolls okay yeah just relax very nice and then forward breathe everybody and nice okay see how i feel like myself falling asleep here okay all right i can fall asleep you can't not yet that's right okay so our next move is a bear hug so we're basically gonna hug ourselves okay give yourself some love you deserve it i love you okay and take a breath and then exhale very nice okay and then bring your arms back okay relax your shoulders bring them back and we're kind of close here but it's going to bring back so in my short arm so okay right okay and hold breathe take one more breath very nice and let's just do one more put the other arm on top of the other one okay and hug yourself it's nice for your back opens up your back muscles okay and exhale one more inhale and exhale and then one more time opening it up open i'm on okay inhale and exhale give me one more inhale and exhale okay very very nice feel your chest open up very good all right so now now we're just going to now you can lay down mom and this is where i'll direct my mom okay so lay down mom thank you if i go to sleep wake me up quite welcome you might want to get in the middle of the bed more okay yeah in the middle of bed that's right let me get you in the center with the pillow good that looks very nice okay and relax don't go to sleep yet okay all right so now we're going to just just look to your right ass and center and look to your left yeah keep your heads there then center and one more time right [Music] and left don't forget to breathe okay don't forget to breathe that's right good work okay very nice good stop breathing yeah and now we're going to you can bend your knees okay so your feet yes and we're just going to move our knees from side to side just kind of open up yeah this is what i do very nice and when she'll wipe her give me two more each side this is one and one good two and two and rest okay very nice now um i want you to stretch your hamstring so if you can't you can bend your knee and just even grab your leg underneath yeah knee or even underneath here it's just a nice stretch here for your hamstring and your glute and if you can't do that no problem you can skip this one okay you have knee issues okay and the other one and hopefully hopefully you don't have a mochi mochi coming by and seeing what's going on here are you noticing hello and rest he's saying he's saying oh it's time for sleep okay very good okay now knees up okay and all i want you to do is just let your knees hang just let your knees say yes yes let the hand you put your feet together all right and just let let your knees hang let your hips open up okay and breathe here take some breaths take three breaths inhale hello and exhale and inhale and exhale and one more inhale and exhale very nice okay very good all right now yes feet out and arms above the head you might have to scooch down oh your arms are short but my arms are very very straight good give me a good stretch retreat yeah big tree treats this is the best one yes and pedal your feet pedal your feet yes that might feel really nice right now okay very good okay good all right and let's bring your arms to your right and circle your arms or your i'm sorry your wrists yeah okay and reverse very nice okay and arms down arms down and just relax take deep breaths here inhale through your nose and exhale to your mouth clear your mind of any thoughts during the day inhale and exhale relax and inhale and exhale very nice very good now my mom is sleeping i hope that we hope that these they're sleepy very good i'm ready to go bed now exercises see you in the morning we're helpful for you all right so thank you so much for joining us we wish you a good night's sleep and if you like this video please give us a like share comment and we always wish you good rest and we look forward to seeing you soon see you soon good night [Music]