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Self-Care – Radiating Pain Under the Shoulder Blade

If this is acute and sharp, you will have to be very careful with remaining upright and avoiding bending and breathing deeply. Yeah, just get it fixed. This will be a little aggravation in most movements until you get this released. If this is chronic, it is easier to manage. When you are out on …

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Self Care – Irritating tags, Burning Shoulder Tension

You can get relief from burning shoulder pain and irritating tags with a little self-care. Most of the time, this is a chronic problem. Sedentary people often need some bodywork to help release this pattern. If not bodywork, some ongoing self-care or exercise is needed to restructure the shoulder girdle. Otherwise, this problem lives on …

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Self-Care Wide Band of Pain Across Top of Hips

Avoid abdominal work that crunches the abdomen until you get this worked out. Twisting exercises tend to be less likely to agitate this trigger point. This version of the teaser shows how she has rolled onto the top of her sacrum, which focuses the contraction on the lower abdomen and activates this pain pattern. A …

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Self Care – Sharp Pain Across Top of Hips

This pain pattern indicates disc compression at the lumbosacral joint. If this pain is chronic or debilitating, seek professional help. Like this other pain pattern, spending lots of time with your hips flexed (i.e. extended forward or backward) will make this worse. Sleeping in a flexed position, sitting for long periods, driving, etc. Avoid activities …

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Self Care – Kneeling Stretch for Hip Flexors

This is one of the classic stretches for hip flexors, and for good reasons. It gives you lots of control and allows you to be very specific. Most people think of Iliopsoas as the hip flexor. Hip flexor muscles include: Iliopsoas Psoas Major Iliacus Rectus Femoris Tensor Fascia Lata Sartorius Gluteus medius (anterior section) This …

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Self Care – Stiff and Slow When Rising From Seated Position

Client Description Use the arms of the chair to help push yourself out of the chair and keep your head back. As your head drops forward, you will find that your back feels more fragile and painful. Avoid sitting with your knees above your hips. Having your knees flexed at more than 90 degrees will …

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Self Care – Pain Along One Side of the Low Back

Avoid spending long periods with your hips flexed. This sleeping position, with the pillow between the legs, is great for relieving hip and low back pain that comes from the gluteal muscles but makes this pain along the low back worse. Driving, working at your desk, and other seated positions should be avoided for extended …

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Pain Along One Side of the Low Back

People with this pain run their hand up and down along one side of their low back and say that it hurts there. They often say that they have pain along one side of the low back when they get up from sleep, after a drive or some other activity where the hip flexes for extended …

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Self Care – Back is out but it hurts in the front

Groin and abdominal pain can be an indicator of serious internal organ problems. See your doctor and be gentle with anything you do for self-care. Warm up and limit your range of motion in kicking. The back-end of the swing over-stretches this muscle and the forward reach tend to drive this into spasm. Avoid rhythmic …

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