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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 – 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 – Seated Stretches for Stiff, Swollen Hands

This stretch routine is much faster and effective if it is done with the ice-and-stretch method. I’ve done this routine with many clients, first without ice and then with ice-and-stretch. They all remark that it is amazingly easier and more effective with ice. This simple set of stretches has 3 parts: 2 stretches that release …

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Stretching for scalene muscles

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 …

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Self Care – Basics of Ice-and-Stretch

Pain. Soreness. Restricted range of motion. The combination of stretching and icing can rid these ailments quickly if done correctly. In fact, any stretching routine can be faster, more effective, and easier when combined with icing. Ice-and-stretch is a great adaptation of two other popular routines: Active Isolated Stretching (AIS) and Stretch-N-Spray. Ice and stretch …

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Painful, Unstable Ankle

Client’s Description People often come in complaining that they have twisted their ankle and wonder if it is sprained. They associate it to stepping off a curb where the ball of the foot hits the curb and the outside edge of the foot twists down. Others come in complaining that the ankle feels weak and painful. …

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Self Care – Headache Relief Through Ice And Stretch

Many of my clients with “migraines” or “sinus headaches” actually have cervicogenic headaches (originating from the neck). Many of my clients, as well as people who have found this on the web have relief from these dabilitating headaces by using this process.You can get relief from your headaches too. Most of us are familiar with …

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