Self Care

Stretching

Neck

• Neck and Upper Back Stretches
• 6 Sore Neck Stretches
• 17 Upper Back, Neck, Shoulder, Chest Stretches
• 10 Neck Pain Relief Stretches
• How To Fix Forward Head Posture

Shoulders

• 10 Stretches for Shoulder Tightness
• 12 Tight Shoulder Stretches
• 17 Upper Back, Neck, Shoulder, Chest Stretches
• Shoulder Mobility Routine

Arms/Wrists/Hands/Fingers

• Wrist and Hand Stretches
• 10 Ways to Exercise Hands and Fingers
• Wrist, Hand, and Finger Stretching Routine
• Carpal Tunnel Syndrome and Wrist Strengthening Routine
• Wrist exercises to Decrease Pain & Increase Strength

Abs/Chest

• 5 Chest Stretch Variations
• Ab Stretches
• Ab and Chest Stretches Routine

Upper Back

• 7 Upper Back Pain Stretches
• 17 Upper Back, Neck, Shoulder, Chest Stretches
• Upper Back Pain Exercises and Stretches
• Upper Back Yoga Routine

Mid Back

• 8 Mid Back Stretches
• Mid Back Flexibility Exercises
• Mid Back Strengthening Exercises

Lower Back

• Stretches for Lower Back and Hip Pain
• 11 Lower Back Stretches
• Lower Back Yoga Routine

Hips / Glutes

• Stretches for Lower Back and Hip Pain
• Stretches for sciatic/piriformis pain
• Sciatica/Piriformis Syndrome Stretches
• Hip Mobility Stretches

Inner Thigh / Groin

• 4 Groin Pain Stretches
• Inner Thigh Stretches
• Adductor Stretches

Outer Thigh / IT Band

• 5 Stretches for the IT Band
• Abductor Stretches
• Outer Thigh Stretch For Iliotibial Band (IT) Pain

Hamstrings

• Stretches for tight Hamstrings
• Five Simple Stretches for Hamstrings
• How to stretch out tight hamstrings - Better results!

Quads

• 5 Quad Stretches
• Stretches for tight or injured Quads
• Quads Yoga Routine

Ankles & Feet

• 12 Stretches for Ankle Mobility
• 9 Foot Exercises
• 24 Foot and Ancle Exercises
• 5 Foot Strengthening Exercises

Headache/Migraine Techniques

We offer a specialized treatment designed specifically for headache and migraine sufferers. Details of the treatment may be found under the Headache/Migraine Massage section on our Services Page.

Between sessions we recommend the following links to resources that can be employed to mitigate headaches and migraines.

• Stretching
  • Neck and Upper Back Stretches
  • 6 Sore Neck Stretches
  • 17 Upper Back, Neck, Shoulder, Chest Stretches
  • 10 Neck Pain Relief Stretches
  • How To Fix Forward Head Posture
• Icing,Heating, & Product Information Sheet

Plantar Fasciitis/Foot Techniques

We offer a specialized treatment designed specifically for clients suffering from plantar faciitis and other foot related discomfort. Details of the treatment may be found under the Plantar Faciitis/Foot Massage section on our Services Page.

Between sessions we recommend the following links to resources for self care.

• Stretching
  • 12 Stretches for Ankle Mobility
  • 9 Foot Exercises
  • 24 Foot and Ankle Exercises
  • 5 Foot Strengthening Exercises
• Icing & Product Information Sheet

Assisted Stretching/PNF

• Glute and Piriformis
• Outer Thigh/IT Band
• Inner Thigh
• Hamstrings
• Quads
• Calves

Foam Rolling

• Affects of Foam Rolling on the Body
• Foam Rolling Techniques

Tennis/Massage Ball Techniques

• Massage Ball Info Sheet
• Massage Ball Techniques Guide
• Trigger Point and Myofascial Release with Massage Balls

Meditation

• Insight Timer
  A website and mobile app that provides 45,000 meditations categorized to make it easy to find a meditation to target a specific issue. The service has both free and paid options.

Yoga

• 10 Minute Full Body Stretching Routine
• 20 Minute Full Body Stretch Routine
• Upper Back Yoga Routine
• Lower Back Yoga Routine
• Quads Yoga Routine

Ergonomics

• Home "Office" Ergonomics
• Mayo Clinic Office Ergonomics: Your how-to guide
• Proper Sleeping Position Tips

Thera Cane Massage Tool

A Theracane is a simple and effective self massage tool that can bring temporary relief from muscular tension, stiffness, tenderness and soreness. It can be used to apply pain relieving deep compression directly to hard “knots” or trigger points anywhere on the body, especially hard to reach areas. Shaped almost like a candy cane it has small knobs placed on areas along its length that are used to press into the knots to which you wish to bring relief. Depending on the model, the number of knobs may vary. You can apply as much or as little pressure as you like, whatever works for you. Pressure applied to the muscles by the Thera Cane helps to maximize the flow of oxygenated blood to the muscles which, in turn, aids in restoring muscle function by breaking up adhesions in muscle fibers and tendons. The increased circulation helps the muscle to work more efficiently.

• Thera Cane Exercise Chart
• Thera Cane Techniques
• Purchase a basic Thera Cane

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