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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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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 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 …

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Self Care – Doorway stretches for Chest Muscles

These doorway stretches 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. Even with minimal effort, a few stretches a day can offer notable relief and postural change. …

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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. Any stretching routine can be faster, more effective, and easier when combined with icing. Ice-and-stretch is an excellent adaptation of two other popular practices: Active Isolated Stretching (AIS) and Stretch-N-Spray. Ice and stretch is an …

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