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Self-Treatment, Pain Management and Healthy Movement

This growing library of physical therapy exercises is available for free. Downloadable pdf’s can also be found at the end of each article.
Check out my YouTube channel for more self-treatment and movement therapies!


You get best results when you challenge your balance many (try 2-3) times a day! Wall Posture Practice - 2-3 times DAILY and whenever you feel the need 1. Find a wall or wall-substitute. 2. Stand about 6 inches away. Reach back with your hands and settle your back...

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TIPS, CARE and WHEN to GET HELP • Sometimes pain or tension or discomfort is something you need to meet and work through, and sometimes it is a message about something more serious that you must pay attention to. • There are times when your pain and other symptoms are...

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SELF-TREATMENT : Suboccipital release

PURPOSE – To relieve head/neck/shoulder tension and pain and to promote whole-body relaxation. 1. Place two tennis balls in a sock or tight fabric tube. (You may also purchase tools that accomplish this. Resources listed, at the bottom of the page*). 2.  Lie on a...

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