In an era where life is fast-paced, it is not uncommon to be on a path of never-ending action. This can take a toll on your health and well-being.
It’s imperative that your self-care needs are met in a healthy way. Take time to focus on yourself so you can recharge and be the best version of yourself.
Here are five things you can do starting today to change your lifestyle and keep your mind and body healthy, happy, and whole.
This study showed evidence that foam rolling induced modulation of spinal nervous system excitability (in other words, change in the sensitivity of the muscle spindle reflex).
When stretching the pectoralis musculature in a doorway, it is helpful to place the hand/forearm against the doorframe at various heights so that different aspects of the pectoralis musculature are preferentially stretched.
The therapist’s session consisted of moist heat, soft tissue manipulation, and stretching to the low back with double knee to chest stretch performed with agonist contract technique and stretching the left side of the low back with Armin side-lying on his right side.
It is necessary to determine what condition is causing the sciatic nerve compression and address that. If the cause is a pathologic disc, then addressing factors that affect disc compression is appropriate.
Self-care for shin splints begins with RICE: rest, ice, compression, and elevation. If the client/patient has anterior shin splints that is caused by running or some other physical activity that involves running, the client/patient should stop the activity until the condition is resolved.
Moist heat and stretching is recommended for a hypomobile sacroiliac joint (SIJ) and/or tight musculature that accompanies a hypomobile or hypermobile SIJ.
An excellent self-care exercise is to recommend that the client/patient lie supine on an exercise ball to help move the thoracolumbar spine into extension.
As a rule, moist heat followed by stretching is beneficial for spinal hypomobilities, and strengthening is beneficial for regions of spinal hypermobility.
Once the acute stage of a whiplash has resolved, moist heat followed by stretching of the neck can be recommended to the client.
When recommending stretches, the best rule regarding self-care advice is to give the client as much as he or she will do, and no more.
A wrist sprain is challenging to treat with manual therapy because it is essentially an overstretching of ligaments, which causes joint instability.
Self-care for the client/patient with rotator cuff pathology depends on the specific muscle that is affected and the specific pathology that is present.
For the long term treatment of plantar fasciitis, the underlying cause of the overpronation (collapsed arch structure), if present, must be addressed.
Self-care for piriformis syndrome involves heat followed by stretching. The client can perform either the Figure-4 or the horizontal adduction stretch.
Self care for a herniated disc: avoid postures/activities that increase stress upon the disc and stretching/strengthening the musculature around the disc.
There is an old saying that no posture is bad unless you get stuck in it. The problem is that the thoracic spine often does get stuck in bad posture.
The following techniques are considered to be Manual Therapy techniques: Massage (Soft Tissue Manipulation), Stretching, Joint Mobilization, Hydrotherapy.
Perhaps the one most important aspect of self-care for patellofemoral syndrome (PFS) is to strengthen the quadriceps femoris musculature.
Self-care application of heat and stretching is an extremely important part of the treatment regimen for clients with spasmed neck muscles.
Self-care for the client/patient with low back muscle spasm should include moist heat followed by stretching. Double knee to chest stretch is beneficial.
For the client with lower crossed syndrome, it is also important to recommend moist heat followed by stretching of the low back and hip flexor musculature.
Self care for a low back strain / sprain involves avoiding offending postures and activities such as bending and lifting, and using heat and stretching.
Moist heat & stretching are beneficial for chronic hamstring strain to prevent muscular hypertonicity, myofascial trigger points, and myofascial adhesions.
An easy & effective self-care stretch for frozen shoulder is the “finger walk” on a wall. To warm the tissues, heat should be applied before stretching.
Perhaps the most important self-care advice for De Quervain’s syndrome is to avoid as much as possible offending postures and activities of the thumb.
Self-care for the client/patient during the acute stage of an adductor strain (groin pull) is RICE: rest, ice, compression, and elevation.
Self-care for golfer’s elbow should include heat followed by frequent stretching of the hand and fingers into extension. Ice is used if swelling is present.
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