self-care-exercise
Self Care – TMJ stretch
The temporomandibular joint is arguably, the most complex joint in the body. Its has to accomodate a combination of hinging, gliding and rotary motions. This series stretches some basic motions of the TMJ and, when done with measured speed and tension, balances the mechanism. If the ice-and-stretch method is used, it can offer immediate relief …
Self-Care Supine Twist
This exercise 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. How this works… Vertebrae are joined to the vertebra above and below by 3 joints in the front of the vertebra, the body …
Self Care – Forward-Head Posture
Forward-Head Posture (FHP) is also known as iHunch or iPosture because it is so often created by texting. Keep your hips against the back of the chair while sitting for long periods. The guy on this end of the picture is the worst but it isn’t just that his head is forward. The woman next …
Self Care – Tuck, Tilt, Turn and Lift – Retraining Your Forward-Head Posture
This is a key exercise for Forward-Head Posture and Thoracic Outlet problems like swollen hands in the morning. It will reveal stiffness and pain that will help you be more specific in understanding and targeting your neck problem with self-care. This series of stretches helps you sleep if you do it before bed. It offers …
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Self Care – Seated Posture
There are a number of posts where I discuss problems created by poor seated posture, so here’s a post about how to sit to avoid creating problems. In this post, I explore 2 different approaches to minimize the pain and discomfort of sitting at a desk. First, actively sitting in a balanced posture and secondly, …
Self Care – Cough less and cough with less pain
When you stop coughing, continue to practice social distancing. Act responsibly in protecting the health of yourself and others. Practically speaking, you can stimulate the skin in a waythat reduces the frequency and pain of coughing. This is based on a neurological principle discovered by English surgeon John Hilton. Loosely stated, hot, cold and pain …
Self Care – Calm Yourself In 3 minutes with Ice-and-Stretch
Polyvagal theory is complex, It proposes that vagus nerve function impacts our ability to stay calm and read people in a non-threatening way. It was developed by Steven Porges who has a number of videos about it on-line. Practically speaking, when I use techniques that focus on improving vagus nerve function people are less anxious. …
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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. It is a well-rounded approach. It is best used as a complete routine. When an area seems particularly restricted or sensitive to the ice, it should be revisited after the first round of a complete routine. The Box refers to an imaginary …
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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 …