Self-Treatment, Pain Management and Healthy Movement
Check out my YouTube channel for more self-treatment and movement therapies!
Practice: Getting Up From the Ground
Click HERE to view a video series - Practice getting up from the floor before you need to! Important for maintaining independence!
Chair Squats
Simple squats at a chair. Practice alignment, balance, strength and posture with these basic moves. Watch YouTube Playlist here
BALANCE and POSTURE
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...
FAQ’s for “Secrets for Better Balance: Discover the Keys to Effective Exercise Activities!”
*To be used in conjunction with 1) Keys to Better Balance: Instructor Resource, 2) Keys to Better Balance: Community Resource, and 3) Keys to Better Balance: Instructor and Community Resource 1) What is dual-tasking or dual-task training? Dual-tasking means you are...
How Do You Know if an Exercise Class is Good for Preventing Falls?
* To be used in conjunction with "Keys to Better Balance: Instructor Resource and Keys to Better Balance: Community and Instructor Resource" documents. Research shows to look for these Activity variety: The best classes include both strength exercises and balance...
MOVEMENT TIPS – IMPRESS YOUR FRIENDS AND FAMILY!
Move in different ways than you usually do. • Reach and lift with the opposite hand • Turn a key or brush teeth with the other hand. • Skip or dance instead of walking. • Go backward and sideways! Why? This helps your brain and your body connect better so you can be...
Reaching and using arms and shoulders well!
Download a printable version of this page!
PAIN: CARE & TIPS
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...
SELF MASSAGE for SHOULDER BLADE AREA TENSION and PAIN RELIEF
The muscles between your shoulder blades often get tired. When they are tired, they can sometimes get painful trigger points.Trigger points are knots in muscles. They often cause pain, and they pull and make the tissue around it feel tight, and difficult to relax....
GENERAL TIPS FOR SELF-MASSAGE for PAIN & TENSION RELIEF
Using Tools - PRACTICE: You will find ways that work best for you! 1. SINK rather than PUSH.2. Start gently and slowly. Give it TIME to see if things feel better!3. Find the tender spot.4. MOVE the body part near it. a. Maybe it’s your knee b. Maybe it’s your...
TRY THIS! SELF – TREATMENT to release neck tension: STERNOCLEIDOMASTOID (SCM)
Anatomy Highlight: The Sternocleidomastoid, or the "SCM", Trigger Points and Referred Pain You are probably more familiar with this muscle than you think. Look in a mirror. Place your palm upon your forehead. Watch the front of your neck as you press your forehead...
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...