“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 […]
Self Care – The Box – Ice and Stretch for Your Neck Read More »
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
This simple set of stretches has 3 parts: Part 1: Release the Top of the Neck I’ve worked with neck specialists for over 20 years. I’ve seen hundreds of cases where balancing the upper neck immediately changes the lower neck without ever working on the lower neck directly. Don’t underestimate the importance of these first
Self Care – Seated Stretches for Stiff, Swollen Hands Read More »
Here are some specific stretches for scalene muscles that have been recommended by many sources over the years. They were published in the self-care section on scalenes in the research of Janet Travell, the physician to two presidents. Clinical experience has proven them to be effective for helping the problematic effects of tight scalene muscles. Helpful
Pain. Soreness. Restricted range of motion. The combination of stretching and icing can rid these ailments quickly if done correctly. Any stretching routine can be faster, more effective, and easier when combined with icing. Ice-and-stretch is an excellent adaptation of two other popular practices: Active Isolated Stretching (AIS) and Stretch-N-Spray. Ice and stretch is an
This process is an amazingly effective therapy for sprains/strains and other trauma to connective tissue and joints. In addition, my clients, who are competitive athletes, find it one of the fastest ways to recover from injury. Clients that plunge once or twice a day for several days usually have fantastic progress and recovery. For example,
The Problem Many of my clients with “migraines” or “sinus headaches” actually have cervicogenic headaches (originating from the neck). Many of my clients and people who have found this on the web have relief from these debilitating headaches by using this process. You can get relief from your headaches too. Most of us are familiar
Self Care – Headache Relief Through Ice And Stretch Read More »
I was working with Burt (not his real name) yesterday morning and told him about my blog. He asked me to write about him. So, here’s the story. Burt was diagnosed with ALS by Emory and The Mayo Clinic. He and his wife came in to see me last October. They had big stacks of
