Dependably Stronger Single-legged deadlifts strengthen the muscles that stabilize hips and legs, especially as you move from side to side. Consistently, this works for both the active athlete and the aging senior. The Ins and Outs of Leg Movements As this exercise gently focuses on getting you onto one leg, the adductors and lateral gluteal […]
Overview Here, you will find a few short steps for stretching the deep compartment of the calf, anatomically called the “leg” or “low-leg.” This process is not rocket science, but knowing a few pointers is helpful to make it easier and more effective. Sit Sit down in a comfortable place where you can prop your
Here, you will find strategies for relief from the self-care of buttock pain with a tightness that can extend into the back. For more information about how people describe this pattern, look at this other post. Reaching and Twisting This sort of movement stresses the erectors of the back. In addition, many people have an
Self-Care – Buttock Pain with Tightness in the Back Read More »
Admit it. You’re thinking about going back to the gym, right? It’s just a matter of when. Well, that and what you can expect when you get there. Here are some tips based on fixing people after they’ve overdone it – too fast and too much – and hurt themselves. Oh, and from 20 years
This post offers you a simple way of palpating your craniosacral cycle. It isn’t magical and doesn’t require some special metaphysical insight. I’ve taught hundreds of people to palpate their craniosacral cycle. That includes students who took classes from other craniosacral courses and never felt the cycle. Some students took a few tries to feel
You can get relief from shoulder pain by using a tennis ball on the shoulder. The process is fairly simple and effective. However, you will need to be careful to avoid a few basic mistakes. Done well, you get relief. Done poorly, you can aggravate the problem. The Landscape The Playing Field The infraspinatus is
Shoulder Pain Relief with a Tennis Ball and Stretching Read More »
Here, you will find a reliable self-care approach for hip flexors. For good reasons, this is one of the classic stretches for hip flexors. First, it gives you lots of control. Second, it allows you to be very specific. At times, this is too intense and creates some sharp pain across the top of your
This is a collection of self-care posts to rehabilitate muscle. The posts are not always specific to a particular trigger point pattern. They include; stretch routines that help multiple patterns; guidelines for exercise, self-calming techniques, example videos, and more… If you’d like to see self-care for a specific pain pattern, find the pain pattern in
Here, you will find a safe, basic routine for balancing the musculature that supports the Temporomandibular Joint (TMJ). It provides relief from mild TMJ dysfunction, especially when used daily. The temporomandibular joint could be to be the most complex joint in the body. It has to accommodate a combination of hinging, gliding, and rotary motions.
This self-care exercise, the supine twist, releases fixations in these joints, which govern the pain and restriction around those joints. The multifidi and rotatores seem most directly connected to the sharp, fragile pain in the vertebrae. However, the quadratus lumborum typically creates a fragile, unstable low-back. Notably, there are many other low-back pain patterns. The
