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 […]
Tuck, Tilt, Turn, and Lift is an excellent exercise to correct Forward-Head Posture. This exercise also relieves Thoracic Outlet problems like swollen hands in the morning. Also, this process will reveal stiffness and pain that will help you more accurately target your neck problems. This series of stretches will help you sleep if you do
Self Care – Tuck Tilt Turn Lift to Correct Forward-Head Posture Read More »
There are many posts where I discuss problems created by poor seated posture, so here’s a post about how to sit to avoid creating problems. This post explores two different approaches to minimizing the pain and discomfort of sitting at a desk. First, actively sitting in a balanced posture, and secondly, passively supporting postural imbalances.
There are several ways to get relief from coughing by releasing muscles that perpetuate the cough or produce pain. This is based on a neurological principle discovered by English surgeon John Hilton. Loosely stated, hot, cold, and pain travel in the same nerve, and stimulating the skin with cold neurologically relaxes the musculoskeletal structures underneath
Polyvagal theory is complex, It proposes that vagus nerve function impacts our ability to stay calm and interact with people in a non-threatening way. It was developed by Steven Porges who has a number of videos about it online. Practically speaking, when I use techniques that focus on improving vagus nerve function people become less
Self Care – Calm Yourself In 3 minutes with Ice-and-Stretch Read More »
“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
One of my clients describes this as the best exercise for shoulder and upper back tension. He thinks it should be the first exercise that I give people, regardless of their problem. It really does reduce shoulder and upper back tension in a magical way. I noticed significant differences over the 1st month when I
Self Care – Breathing Exercises to Reduce Shoulder Tension Read More »
Here, you will find 10 keys to better stretching. There’s a History With a certification in Sports Massage, I knew several approaches to stretching. Essentially, I found them to be ineffective for more than temporary relief. People said things like, “I wake up with stiffness and pain. But I can stretch it out and get
These doorway stretches for chest muscles are classic because they’re quick, effective, and can be done almost anywhere. It is easy to stop at most doorways on your way back from the kitchen, office, or bathroom. They stretch the extrinsic chest muscles. Daily stretches can offer notable relief and postural change even with minimal effort.
