Self-care

Self Care – Pain in the Sacrum or Crest of the Hip While Sleeping

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Obese clients benefit from weight loss and light exercise. Some clients have taken on exercise that is too intense or shifts from one leg to the other, …

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Self Care – Pain Along the Collar Bone and Down the Arm

Change or Avoid these Activities: Once this trigger point has become irritated, activities that press down will elicit the pattern. Those activities include things like kneading dough, push up to get out of a chair, chiropractic adjustments, or digging holes to plant flowers. It is even more aggravated, and usually created by the downward motion …

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Self Care – Tuck, Tilt, Turn and Lift – Retraining Your Forward-Head Posture

This is a key exercise for Forward-Head Posture and Thoracic Outlet problems like swollen hands in the morning. It will reveal stiffness and pain that will help you be more specific in understanding and targeting your neck problem with self-care. This series of stretches helps you sleep if you do it before bed. It offers …

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Self Care – Sternocleidomastoid

The sternocleidomastoid is complex and produces a lot of different symptoms. This Self-Care post is used for several different posts about specific problems. Managing this muscle has a lot of great benefits from calming your anxiety to headaches around the brow, headache in the forehead or getting rid of a nagging cough. This looks so …

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Self Care – Seizing Hamstring

Avoid these perpetuating activities: If possible, discontinue running and walks on uneven ground for a short while until the muscle has been relieved and the hip is stabilized. Cycling and stair climber machines are particularly aggravating. For clients that run competitively, they generally need the patch below before heading out for a run and the …

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Self Care – Multifidi and Quadratus Lumborum

Activities to avoid: Avoid the teetering exercises listed in the post on this trigger point. This includes things like vacuuming, sweeping, raking, working on a low counter, or doing dishes. Also, avoid exercises where you bend forward like moving boxes or picking up grandkids. Cycling usually aggravates the low back as well. Avoid the activities …

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Self Care – Pain in the Front of Shoulder When Lifting Arm

Changing your activities: For the short rounded shoulders, avoid the backpacks or a shoulder back on that hooked. Many people note that the problematic shoulder is just shaped right for holding a bag. working on a low desk with a laptop can lead to the hooked shoulders and short, tight pectoralis minor as well. Most …

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