How To Sleep For PROPER Alignment & Mechanics
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- เผยแพร่เมื่อ 18 ต.ค. 2024
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This guy knows his stuff. It's a pleasure listening his advices.
+Sergio TL :D Thanks Sergio :d
+Sergio TL I thought he did... But he just explains things in a very athletic way. He doesn't get it..
Sergio TL there is not a single person on the planet can sleep like that.... why would he advice to sleep like a dead body?
He's giving us all the right advices
of course ive been doing the worst my whole life
lol
haha me too. This video was great. I like how you bring sleeping position into pelvic tilts, posture issues and shoulder pain. No other physical therapy channel addresses it. Thanks
Could the sway back posture you get from sleeping on your stomach be used to counteract anterior pelvic tilt?
Metoo
Bro, whatever works for u. No other ppl opinion is a final word
I actually want to cry. I feel normal for the first time in over a year..Have a similar story to yours injury and sitting wise, except with my it began w low back and tight hip, slowly working it’s way down my leg..crippling me to the point I could no longer stand at work or do simple chores. Fitness is a huge part of my life so the thought of sitting injured made me crazy. The worst part was the loss of hope and fear that it may never get better. However, it was through that sitting that I stumbled upon your pdf on posture...these exercises made me feel pain free and able to breath for the first time in a year . So grateful to you man you don’t even know
EVERYONE GO DOWNLOAD THIS GUYS POSTURE PDF
I sleep in a Zero Gravity Chamber Bed. Huge fan beneath me, keeping me elevated & floating as I sleep. So I don't have this issue. I flail around all night. I wake up dizzy sometimes, but besides that oh & occasionally there's a power outage which is a rude awakening though, I'd highly reccomend it. If it's within your budget!
+Tim Sunderland Lmao. That was quite the elaborate troll. #respect
Haha wtf
Hook it up with the cash
I usually sleep in the space station. It's a lot better and even if there's a power outage, there's no gravity to make you fall so you can stay afloat sleeping. I would definitely urge you to try this instead.
Brother you are awesome, been to SO MANY different chiros, docs, surgeons, PT's, and specialists and they never want to offer a simple conversation and listen to where my problem is. but sometimes you have to help yourself so I'm glad I found your channel!
thank you!
one of your videos made me realise leaning on over on an armrest while driving for 8 hours a day is why one of my shoulders was higher than the other.
Subscribed!
sleeping on my back feels fine for a couple of minutes but then i feel the need to sleep in the side
Same
Same bro I feel I can't asleep until I go sideway
Same
Imo i want to have a safe place away from my windwos n curtains aka light source n feel protected n warm so I jus always go left side.
@Eric Smith true even tho it can take me hrs on end ta sleep soo i jus go on phone alott in beddy..
Nice videos. I really appreciate the wide variety of topics you cover. Also, each video is pretty comprehensive. Good job man.
lol my fav sleeping positions are ones that we should not sleep in #fml
+Inderjit Singh lol
Man thank you bro, I am a 23 year old semi-athlete and I tried sleeping on my back the exact way you demonstrated. I laid down around 8:30 pm just to gauge when the best time for me to sleep would be. The position was a little uncomfortable for my elbows and knees. nonetheless, I finally ended up sleeping at 2:45 am roughly getting up for water / bathroom periodically throughout. I awoke at 6:50 exactly man I felt so normal. I've never known what it was to feel completely normal waking up as far as energy goes except I'm sure when I was a kid. also, I noticed that it seemed to me that I had never slept, but in reality had gotten those 4+ hours in. lastly, I noticed first my breathing calmed down when I was laying then my eyes relaxed then lastly my mind did. And for anyone thinking aww his joints hurt idk about that, my arms and knees joints felt great in the morning when I woke in the same position. must do!
I had a hard time finding a pillow with perfect size curvature for my neck. I'm petite and a couple of pillows I tried were too high and pushed my neck too far forward thus head too far backward. The right pillow saved me!
Good afternoon Blake,
God bless you. Your work is accurate and helpful, you are generous to share your knowledge and experience.
Best wishes,
Afzaal
I cannot even fall asleep when I'm lying on my back :/ I just want to and I've tried it couple of times but I've just been there for like 30 minutes and then said fuck it and turned on the side.
:(
thats exactly how I am.. I will late there for hours and never get tired. As soon as I flip over boom I can sleep.... Could that be from a lifetime of sleeping like that and having some sort of imbalance that makes it so I need to relax in that position?
Inevitable fitness It's freaking annoying. I've tried to fall asleep many times but I just cannot
same man, I actually tried again last night and ended up just laying there. TONIGHT it will happen!
Inevitable fitness Get it man. I just can't fall asleep. Maybe if I get myself really tired and one time fall asleep on my back, maybe it'll help to fall asleep on my back again when I'm not super tired? lol.
well ill be enjoying sleep paralysis tonight😂😭
Lol
shit is scary af. Woke up one night and my mind played tricks on me. I couldn't move, and every time I looked out the corner of my eye there was a demon shaped shadow looking down from the top of my tv
LOL, you have that problem too?
Ive had that a few times, scary
Tavion Woodall experienced it during high school never after
Thank you for this podcast. For years I struggled to sleep on my back being a natural side sleeper. However, I have recently has a right knee replacement and was told I must sleep on my back. I had a lot of difficulty getting to sleep and staying asleep but gradually things have improved. 6-8 weeks later I now find if I sleep on my side the muscle pains returns.
one of the best fitness channel...your content helps me a lot...thank you
+Abhijit Salunkhe Glad to hear!
Going to try it. Makes good sense.
A much needed video .
Thanks a lot .
God bless you.
The stuff about tissue adaptation is absolutely right. When I sleep on my right side I wake up with two right kidneys and when I sleep on my left side I wake up with two left kidneys.
😄
This is great information, thanks! I wish my chiropractor would give me these tips. But then I might not have to see him as often if I'm not in pain.
I subscribed, thanks!
Another good thing that i would add is if you have low back pain when you sleep on your back, put a pillow under your knees so that they're flexed. The "Flexing angle"(the angle that your knees are forimg with your legs) should be close to 45 degree so get a pretty stiff pillow or else you'll squish it during the night. The pain i caused by the lower muscles that are streched when our legs are elongated.
+Christian Desmarais I've had a pillow under my knees when I sleep for about a month now. Most of my lower back problems are gone. I'd say that as long as the knees are slightly elevated to help have the lower back pressed on the mattress, it should be all good.
i need to have them pretty high..any lower and i'll probably regret it the next morning^^
thanks guys
+Christian Desmarais Loosening up your hamstrings with some stretching would help ease the tension in the back aswell
i don't know...put other pillows by you r sides to restrain the mouvements possible?
This video just saved me a lot of pain, due to sleeping on my side. Thanks so much 🙂
Sleeping on my back makes me mouth breathe and my lower back hurt in the morning, so i do sleep on my side.
I used to sleep on my stomach but broke that habit when i realized it was contributing to all kinds of hip and lower back issues
I just started sleeping on my back a few days ago. I think I'm finally getting use to it.
Thanks for all the help with being aware of body movement and postural positions. I am going to implement a lot of your ideas and tips to help my ATP.
+Greg Wilkerson Awesome Greg! :D
Thanks for this info Blake. Totally works. Sleeping on my back definitely helps me with my knee/hip pain.
I had one year of insomnia, I was like the guy in the machinist. But now I can sleep on my back! Thank you!
LOVE the vids. This alone is going to help my back problems tremendously.
You are helping me fix my life, thank you!
Amazing! Thanks for the time you devote to making all these videos that have helped so many people! God bless you!
Good video. Thanks
4:00 sleeping on stomach or laying on stomach will cause the pelvis to be more forward in the Sagittal plane
4:43 also on side will have a lateral pelvic tilt causes musles in the obliques to be tightened causing hip uneveness in the lateral plane
putting pillow in between legs wot help this but if u put a special sized pillow in ur trunk it could help
not to mentino sleeping on side is putting pressure on shoulder girdle
Very happy I found this channel. Its helping me deal with my Anterior Pelvic Tilt which I didn't know I had- I just thought I had naturally ridiculously tight hamstrings but go figure its all connected.
I love sleeping on my back, any other position is super uncomfortable. Neck is sore if I sleep on my stomach and my knees and hips hurt if I lay sideways. Pregnancy sleeping on my left side was rough, didn't help pelvic girdle issues either.
Sleeping on my back gives me terrible nightmares. Weird, right? Also, post nasal drip to the max. That's what really keeps me from sleeping on my back.
+P A N I C . Yes, that is weird lol.
+P A N I C . I get nightmares too, without fail. There must be a reason
+P A N I C . I wouldn't take the advice for sleeping on your back at all if you were never sleeping on your back previously, The most comfortable position is exactly the same way you were curled up in your mums tummy, Fetal position on your side.
A lot of people including myself have to sleep on their side because we end up getting sleep paralysis when lying on our back, Your mind wakes up but your body is still asleep, It can be quite terrifying the first time and you may even hallucinate and see things or feel like there is a presence in the room. It's your brain maybe lack of oxygen as your throat pathway is closed up more on your back,Probably also explains why a lot of people snore on their backs . Also you get weird dreams sleeping on your back and can sometimes have an out of body experience which then leads to sleep paralysis, Never seems to happen sleeping on your side though.
Best advice is don't get a cheapo bed, Go all out on a proper one that supports your weight no matter how you sleep, You spend one third of your life asleep may as well make it the best! I find a firm mattress to support body so it doesn't sag along with a memory foam topper so your joints/shoulders don't dig in is the best, Also get the correct pillow size, If you are working out and now have broad shoulders your neck is going to sag and be sore the next day, You need to buy a thicker pillow so your head is parallel again.
Shane Mc Grath Yeah, I can't fall asleep on my side either. I always end up on my stomach, which really is bad for you. Sleeping on your stomach isn't healthy for your organs, sleeping on your side isn't good for your posture. Sleeping on your back really is the physically healthiest way to sleep, and breathing shouldn't be a problem if you have proper head support. I find it incredibly interesting that I'm not the only person who experiences the weird dreams though. I can't imagine what that's caused by. I don't get sleep paralysis episodes, so that isn't a problem for me, and I don't snore. But like I said, the post nasal drip is torture. Sleeping on my back is guaranteed to give me a sore throat. It's a conundrum.
+P A N I C . Sounds like a methamphetamine issue to me
What do you think about sleeping on soft/hard surfaces?
I wouldn't sleep face down with face straight into the pillow unless I was trying to commit suicide. lol
+EverSoCrispyBacon Haha
+EverSoCrispyBacon That's prolly the worst way ever to attempt suicide
dabule chin
Lol
@@GuerrillazenFitness Obviously you never had your girlfriend step on your head, when she goes to the bathroom in the middle of the night.
awesome info. I'm gonna start practicing.
Mind blown again brother, very impressive. A yoga-type look at fitness and the foundation should always be #1 proirity
Such awesome information! Thank you!!
Dude! Love the channel.
So informative! Thank you! I sleep on my sides a lot and that makes sense why my shoulders and hip feel misaligned
Thanks,Been sleeping on my side for life and have a bad case of Lateral Pelvic Tilt to the point that walking is challenging anymore.Starting tonight going to break the habit.
Keep it up man, you're advice is top notch compared to other videos I've seen. Can you name the pillow you're using? I'd like to try switching to back sleeping if possible.
22utoo couldn't agree more.
***** I'll check them out, one more thing, I heard if you sleep on your back you should put a pillow under your legs, what do you think about that?
The dislikes are from people who got sleep paralysis.
Thanks for sharing man. I'm currently on a journey to help fix my low back. So thank you for this information....
Good video, but what about adding a pillow under the knees to address anterior pelvic tilt?
+Logan Bayless That should help!
Wow... I've been sleeping on back but when I wake up, I am sleeping on my side. However, after going to bathroom and go back to sleep, I start on my back . I feel much better when I wake up . I have lower back pain at times from daily work out. Thanks so much for sharing your videos. By the way, how can I buy a T-shirt like the one you are wearing? thanks again
Now i know why i have anterior pelvic tilt. I used to only sleep on my stomach.
Liam Noble yeah me to I have been for three years and I thought I was just born with it
Oh good.....turning 60 next year....been sleeping on my side since birth!! Will become OCD about this lifestyle change. Thank you for all the education and eye opening.
AWESOME info! You get an A+++ and 10 stars rating! from me!
+Dwight Hasbrouck Thanks :D
This video was very helpful! what pillows do you recommend for sleeping more comfortably on your back? I have no problem sleeping on my back, but at the present moment,my pillow doesn't have the neck support or is there a way I can set my pillows up until i can buy a pillow for my neck support?
I'm suffering with hip pain, but have always favored sleeping on my side with a body pillow. Sleeping on my back will probably be the best thing for me and my hips! I'm sixty, so a lifetime of side sleeping is going to take some effort, but if it will help my hips it'll be worth it.
Big thumbs up. Good content.
I sept on my side for years. Now I have impinged shoulders. Learning to sleep on my back
thank you sir
I think sleeping on my side has shortened my quadratus lumborum and has given me lower back problems. Thanks for the advice.
Thank you.
thanks for the videos. i have a few questions:
1. any opinions about buckwheat pillows?
2. back sleeping--hand/arm position? small pillow under knees?
3. sleeping on side for people with back injuries--does a pillow between the knees remove the pelvic tilt you mentioned?
thanks again!
Excellent! Thank you!
+Ronie Shackelford Thank you!
I asked my physical therapist if I could sleep on my side (and I have a very obvious lateral pelvic tilt) and she said it was fine. Lo and behold, I have pain in my lower back after sleeping on my side for HALF the night. And it's still here even after switching to sleeping on my back again with pillows under my knees. Never again, I'll just be a back sleeper for life.
Great!
great video, excellent content as always
thanks for the videos!
great video i have gnarly hip alignment so this is great advice, i have for as long as I can remember slept on my front/side....NOT GOOD!! but fingers crossed with this advice i can adjust. Always thought it was down to playing football (soccer) a be prodominantly Right side
+Sunchihi Good luck to you!
HOLD UP.... WAIT! Found your great channel in my efforts to correct my anterior pelvic tilt and hence low back pain. I haven't slept on my stomach in literally decades because of my back, BUT after watching this video, thinking it might be a good thing in order to better correct the APT.
I sleep on my side and have a hip imbalance...
I wake up all twisted every night, always tossing and turning.
Thanks for the input, I just bought myself a cervical pillow. Going to try it out.
+Matthew Baur Any chance you could write a follow up on your cervical pillow?
definitely something I really needed to know today, and this was it! thanks bro!
Awesome!
I sleep on my stomach with no pillow under my head. My neck is quite flexible so it doesn't get stiff, even when I sleep for a long period of time (8-10 hours). I believe this is a better sleeping position than laying on one side.
Thankyou so much this video was so helpful :)
Thanks for the vid helpful advice
Thanks man. I just watched two of your videos and I subscribed.
I like to sleep on my stomach, but because of that, I don't walk or sit up straight.
thank you for making this video this information was very helpful
You are welcome!
Hello. Thank you for this informative video. I would like to sleep on my back and believe it would greatly reduce my neck, hip and knee concerns. However, I've been sleeping on my stomach since I was a child. I snore; my Mom and sisters got me trained to sleep my stomach so I'd be quiet. I've heard that if you snore or have sleep apnea, that sleeping on your back can be dangerous. Any thoughts on this? Thank you/ Namaste!
I have sleep apnea when lying on my back so sleeping on my side is my only option
Thanks for being instrumental in saving my posture! I'm gonna try sleeping on my back now. ;)
+Angel Ortiz :D Cool!
a lot of people like me can't sleep face up. if i try, i will wake up in 15 minute with nightmare and sleep Paralysis. i think it is something related dilatation on vens in brain.
Yeah same here I've tried it and most times it's alright then some other times I go into sleep paralysis fml
+aficionado Wow that must be scary
So true
I too get crazy vivid dreams. Just few days ago i saw a monster creature burst into a swarm of laughing kittens. They just won't stop laughing.
I had sleep paralysis for years. My theory is that it's partial sleep apnea so when I was young the air intake was moderate - just enough to keep me asleep but also so little I'd trip out and get sleep paralysis experiences. Now that i'm older I believe the sleep apnea is worse -- so I just don't sleep on my back cause I continuously choke and wake up. The air intake has to be right in the middle so you can sleep and not choke and wake up but you also are not getting proper air. Anyway I haven't had an episode in about 5 years for better or for worse. They were so bizarre.
Thank you Wolverine
You inspired me to try sleeping on my back last night! There were several moments where I was tempted to give up and sleep on my side. It was tough, but I'm glad I stuck through it. I actually found myself breathing better and my body felt less achey when I got up this morning.
One question did arise which is: what about pregnant women? I'm not ready for that yet...but I've always heard that pregnant women are not supposed to sleep on their backs? Is there a "best" way to sleep for pregnant women?
Thanks :)
I sleep in a combination of on my side and stomach. I wake up and generally live with lower back and hip discomfort. Will focusing on staying on my back during sleep eventually correct some alignment issues? And how do you feel about propping the legs up while sleeping on the back ?
A lot of sleep studies have said that sleeping on the back is the worst position. Studies done on many tribal and ethnic communities have shown that all of them sleep on the side. Even ancient sciences from China and India suggest sleeping on the side.
great video......i sleep on my back most of the time...glad i did it
Where is your gym where you hold sessions. I could really use some like help on a lot of issues and imbalances I've noticed my body get into for the past 1 1/2.
I've watched many videos but I know I'll benefit so much more from actual one in one help
+Edgar Pintor Just outside of detroit. I also do remote coaching for people who can't travel to see me....
+GuerrillaZen Fitness
I live out in Southern California so that's unfortunate. however I've been checking out some of your ankle, hip,knees and so forth mobilization videos and I'm going to give it a go. I have developed that duck butt and it affecting my posture definitely holding me back on my squats and dead lifts. I've 21 and been lifting for 3 year's to the point were all the mistakes and bro lifting are catching up. I'm willing to work on it though. the pelvic tilt is affecting my upper back to the point where I can see muscle and my back progress but when I exaggerate my "duck butt" And pull my back(shoulders) back causing my butt to stick out.
I have sleep apnea even with cpap if I sleep on my back plus I can’t fall asleep this way. This is way too flat for my sinuses too.
There is so much recent hype pushing the sleeping on your left side theory.
With such benefits as your throat needs to be higher than your stomach to avoid asophicas burn and your Lymph draining better to the left. But this makes perfect dense concerning so much! Thanks
+Natasha Anderson-Hunt Yeah there are different philosophies towards different ends. This is more geared towards sleeping for optimal joint alignment and muscle length.
your videos are great!
:) Thanks so much ..this is what I needed to hear!
I always sleep on my stomach but without a pillow. Not great for the neck but at least I'm flat, and it's just so damn comfy.
Not good for your organs.. Your spine puts pressure on your lungs., heart, liver etc.. Due to gravity.
U know how many times you change your sleeping position during the course of the night tho? Nobody will ever sleep in the exact same position the entire night, unless you're like unconscious or something. it's impossible to control it
very very informative thank u an I will do bc of my back pain I didn't think it's was serious....muchas gracias blake
I've had back issues for the last 6 years. Including, sciatica. The pain resonates down my right side and continues down thru to my right foot. On your sleeping video, you reference that sleeping on your stomach is not advisable. However, that is the only way I can, as my sciatica will not allow me to sleep on my back as you highly recommend. Do you have any answers for my situation?
Tossing and turning each night from not being able to get proper sleep due to restless legs, nerve pains in my feet/upper legs, hands, partially sleeping on my back. Anyway thanks for this video!
Great video! Thoughts on sleeping on hard surfaces (floor) and without a pillow?
He did the damn thang!
Best to sleep 50/50 left side and right side. Evens things out. IMO
Thanks for great information! I tried to sleep this way but i couldnt sleep well because of the back pain...i ve always lied on my side even though i knew it was not a good position to sleep and my back was okay...i thought maybe you can help me with this problem. I wish i can sleep in the right position without pain.
No i havent...i personally think pain is related to anterior pelvic tilt. My personal trainer told me i have that posture. I can feel like there are space between bed and my body when i lay on the bed. Do you think that can be the reason of the pain?
***** thanks a lot!
Quick question. I have tried to sleep on my back, but my lower lumbar area aches and wakes me up. The only way to reduce the pain is to rotate my pelvis so that I remove some of the arch happening in my lower back. Could this be caused by an anterior pelvic tilt? I have issues currently sleeping on my sides that wakes me up constantly during the night and would like to get a good nights sleep. I tried sleeping on my back last night after watching your video using a couple pillows under my hamstring area and it helped me get at least 4 hours solid sleep before waking up with a dull ache in my lower back. I would like to try something different and see if I can constantly sleep on my back, so that my shoulder and hip gets better.
+sdonaghey Yes. Definietly sounds like you have the muscle imbalances associated with an APT.
+GuerrillaZen Fitness How would you fix that?
If you sleep without a pillow, or with a flat pillow, which I recall you once recommending, how is the natural curvature of your cervical spine being supported, which is why you recommend a contour pillow here?
Snoring and sleep apnea....and for brain cleansing....side sleeping is my solution and my problem.
Step 1: Don't sleep
lol
Colossus freddy is comin for you
Blake, have you made a video or written any papers on lateral femoral cutaneous nerve entrapment and what the best PT treatment is to apply? Thanks, Donald
Great video! I currently suffer from a bulging L5 disc. I can only sleep on my back for a few hours before the pain becomes to much to handle. Any suggestions for people who suffer for sciatica? Thx.