The sternocleidomastoid is complex and produces many different symptoms. These self-care exercises work for any of the posts about sternocleidomastoid. Managing this muscle has benefits ranging from calming your anxiety to headaches around the brow, headache in the forehead, sinus headache, or getting rid of a nagging cough. Reading Position This guy looks so sophisticated […]
There are many posts where I discuss problems created by poor seated posture, so here’s a post about how to sit to avoid creating problems. This post explores two different approaches to minimizing the pain and discomfort of sitting at a desk. First, actively sitting in a balanced posture, and secondly, passively supporting postural imbalances.
Here, you will find self-care strategies for cramping and seizing hamstrings. As well these people often have pain in the back of the hip or calf. Look at this other post for more information about how people describe and create that pain. Side-to-Side Movements In the short term, discontinue exercise on uneven ground. This rest
Here, you will find self-care strategies for relief from pain extending down the IT band, extending behind the ankle. Additionally, in this other post, you can find more information about how people describe, activate, and aggravate this pain pattern. If possible, discontinue running and walking on uneven ground for a short while. The lateral glutes
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Here you will find ways to get relief from pain created by the quadratus lumborum and multifidi. They work together to create several patterns, depending on the location of the trigger point. These patterns include pain along the crest of the hip, pain in the sacroiliac joint, and pain in the buttock. Fragile, unstable low-back
Overview Here, you can find self-care strategies for relief on your own from trigger points in the pectoralis minor. Typically, this includes pain in the front of the shoulder when lifting your arm. Additionally, there may be pain in the forearm and occasionally the hand. In this other post, you can read more about how
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This problem in the forearm comes out of trigger points in the sternal division of the pectoralis major muscle in the chest. Change these activities: Avoid activities where you push your arm(s) together in front of you. This typically involves exercises like pec deck machines and chest flys. Most people don’t associate forearm pain with
This is a problem in the clavicular division of the pectoralis major muscle, which is in the chest, just beside the shoulder that hurts. Change your activities: First, try to correct the perpetuating activity of wearing a backpack. Often, that is not possible as it is a part of the activities of daily living. Also, avoid
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The sacrotuberous ligament a thick band of connective tissue that ties the low back, sacrum, ilium, ischium and becomes the hamstring tendon. It usually requires some persistence to resolve. Don’t use heat here. It feels good but inflammation sets in a few hours later. making this worse. The first line of defense is ice. This
Here, you’ll find strategies for getting relief through self-care from pain at the base of the head with an earache. If you’d like to read more about how people describe the pattern and what they do to activate it, look at this other post. Pain in the base of the head and with earache is
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