Recommended Self Help at Home

My Most Recommended Self Help At Home<br> <br> Not everyone can afford or find the time to get a massage as often as they need to. I try to make suggestions to my clients on how they can help relieve their pain at home. Below are my favorite and easiest suggestions. I hope you can use them to help relieve your pain too.<br> <br> All Areas: The best home therapy for sore muscles is alternating hot and cold packs. Please note: If there is inflammation (swelling) use only cold packs, do not use hot packs. Alternating hot and cold is better than either alone. By alternating dilating and contracting the blood vessels you are turning the pump up.<br> <br> Use a hot pack for 10 to 15 minutes<br> <br> Let it rest for 10 to 15 minutes (no heat or cold)<br> <br> Use a cold pack for 10 to 15 minutes<br> <br> Let it rest for 10 to 15 minutes (no heat or cold)<br> <br> Repeat one or two more times<br> <br> Shoulders: I love my Backnobber 2. This S shaped tool allows you to put good pressure on a small spot, which is perfect for knots or relaxing general tension. Just hook one end of the S over your frozen shoulder massage - onto a tender spot and pull down and out (oblique) on the curve at the other end with the opposite hand, resting the hand on the side you are working in your lap. You can also place the end on the top of the shoulder and pull down to put pressure straight down onto the top of the trapezius. In order to help hold it in place, I wrap the hand on that side around the upper curve and let the arm be dead weight so I'm not using the muscle, and pull down with the other hand. You can get a backnobber for about $40 with shipping from .<br> <br> Glutes: Tension in the glutial area often contributes to low back pain and can also send pain shooting down your leg if the Sciatic Nerve is compressed. If you've ever driven a long distance and got a pain in your derriere, this is a wonderful relief. Simply take a tennis ball, drop it on the couch, sit on it, and roll it around the glutial area until you find the tender spot and work it. If you don't get enough pressure on the couch, try an ottoman or some other cushioned surface. I don't recommend you do this on the floor as you need something with some give or even a tennis ball will be too hard.<br> <br> Feet: If you don't have a golf ball, they are easy to find and inexpensive. Simply roll your foot around on it, giving the amount of pressure needed to get that "hurts so good" feeling. If it's the arch you want to rub, the ligaments don't take pressure as well as the muscle, so use a tennis ball there.<br> <br> Occipital Ridge: (base of your skull where it meets the neck): The best thing I've found so far is a piece of styrofoam from a hobby store. Two or four short conical pieces placed just under where the skull and the neck meet. Whatever you use needs to be firm enough to support your head but not hard, and come to a ridge or rounded point.<br> <br> Written by Jenae Jeffers, LMT, NCTMB
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