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Stretching the Deep Calf Muscles

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 …

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Self-Care – Buttock Pain with Tightness in the Back

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 …

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Feel Your Craniosacral Cycle

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 …

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Shoulder Pain Relief with a Tennis Ball and Stretching

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 …

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Self Care – Kneeling Stretch 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. Most people think of Iliopsoas as THE hip flexor. As well, hip flexor muscles include other muscles: Iliopsoas Psoas Major Iliacus Rectus Femoris Tensor Fascia Lata Sartorius …

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General Self-Care Stretches and Exercises

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 …

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Self Care – TMJ stretch

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. …

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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 …

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