Supported Sleeping- Posture Tips

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Supported sleeping

Be mindful of how you feel when you wake up in the morning, do you feel stiff and sore or energised and pain free?

GET THE FACTS!

Human beings spend almost one third of their lives in bed! Having a proper sleeping position is critical to protect the alignment of your posture.

It is optimal to sleep with your back in a neutral position, not arched a lot, but not flat either. This takes pressure off the spine. Avoid bendingand twisting your neck during the night.

Select a pillow that is not too thick to allow the cervical spine (neck) to be in a relaxed position without contracting the musculature or bending the spine during the night.

The condition of the mattress can often dictate the sleeping position that you choose. With an old, worn-out mattress that sags in the middle, sleeping on it is more difficult to sleep on your side. The mattress should be firm, but comfortable.

Sleeping on your stomach is not recommended to sleep for posture. It causes the cervical spine to be turned in one direction or the other with prolonged lumbar extension (lower back). Poor postural habits while sleeping can cause constant mechanical stress to the spine.

RECOMMENDED SLEEPING POSTURE

  • Sleeping on your side: When sleeping on your side, place a pillow between your knees. Try to keep the top leg from falling over the bottom leg creating a twist in the spine. You can also put a small pillow or rolled-up towel under your waist.
  • Sleeping on your back: When sleeping on your back, place a pillow under the knees to relieve pressure of the lumbar spine (lower back).

HOW TO RISE FROM BED IN BEST POSTURE

  • Begin the process near the edge of the bed making it easier to stand up.
  • Roll onto your side and bend both knees.
  • Drop your feet over the side of the bed while pushing with both arms to sit up.
  • The feet should be positioned under the buttocks
  • Any activation exercises taught in a Reset session
  • Stand up, keeping the spine in neutral position

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