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Self Care – Neck Pain with Sore Shoulder

This post has quick relief and lasting relief strategies for the trigger point that creates pain in the upper neck and top of the shoulder. This is a tough trigger point to treat and requires persistent self-care. Often, people choose professional help to make underlying structural changes, hone self-care strategies and stay focused. You can […]

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Self Care – Headache on the Top of Your Head

Here you will find ways to get relief on your own from the headache on the top of your head. Additionally, because this is a cervicogenic headache, you’ll find ways to relieve it with muscles in your neck. In this post, you can also read more about how people describe this pain and the activities

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Self Care – Headache at the Base of the Head

Here you will find relief through self-care for the headache at the base of the head. Look at this other post if you’d like to read more about how people describe, create, and aggravate the condition. Avoid postures where you jut your chin forward and compress the top of the neck. This posture involves more

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Self Care – Stiffness at the base of the neck

Self-Care for this stiff pain at the base of the neck can be quick and effective when the person is active and healthy. During the stretching, this person often gets a shift in their neck. For the older or less-active person, this requires some relief strategies with more persistent stretching. For more information about this

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Self Care – Stiffness up the side of the neck

Here, you will find ways to get relief on your own through self-care for stiffness up the side of the neck. If you’d like to read more about how people describe the pattern and what aggravates it, look at this other post. Getting relief for this type of stiffness up the side of the neck

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Self Care – The Box – Ice and Stretch for Your Neck

“The Box” is a routine that I’ve given many clients over the years. When used with Ice-and-Stretch, it is quick, easy, and very effective. It is a well-rounded approach. At the first pass, use it as a complete routine. Some areas will seem tighter and more sensitive to the ice. Revisit that sensitive area after

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Self Care – Pain Between Shoulder Blades When Slouching

Change these activities: Here, you will find strategies for getting temporary and lasting relief from that pain along your shoulder blade while slouching. If you’d like to read more about how people describe the pain or what aggravates it check out this other post. The rhomboid major and minor muscles refer pain between the shoulder

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Self Care – Scalene Pain of Upper Back, Arm & Hand

Overview Scalene muscles produce a number of patterns that can be experienced separately. These self-care strategies are great for relief from that pain and tingling in your hand along the index finger and thumb. Often, this includes pain in the upper back, along the shoulder blade described in this post. Additionally, it can leave you

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Self Care – Guidelines for using an Ice Pack

Ice packs are a great way to reduce swelling and inflammation, increase circulation and relieve pain. They can be ineffective and even create some problems if used improperly. How Ice Packs Work Ice packs create a local “emergency” because of the temperature change in the area. This creates immediate and extended responses: The cold compresses

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Self Care – Headache All Over Or In A Band Around The Head

Here, you will find strategies for relief through self-care. If you’d like to read more about how people describe this pain, look at this other post. It also has links to anatomy and massage therapy notes. Avoid the activities that aggravate this, like jutting your chin forward to look at the computer screen. Additionally, bobbing

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