Self Care Recommendations
Self-care is an integral part of a healing journey. It is important to evaluate habits, postures and life-style choices that contribute to pain patterns. I will use my knowledge and observation skills to help determine different factors that are contributing to the symptoms you are experiencing. I will refer you to other professionals if I believe they can help you. It is up to you, though, to continue the work at home by addressing the trigger points and myofascial restrictions we identify through self-care. I love to share knowledge and I am happy to instruct you in how to continue the healing on your own.
There is much you can do to further the healing process. Number one is to listen to your body. Bodywork sessions can occasionally trigger what is called a "healing crisis" or healing opportunity. This means that old injuries and traumas that have been stored in your tissues can be reactivated and cause a flare-up of symptoms. You may feel worse before you feel better. What is important is that your body is re-organizing. It is changing. Support your body in these changes by drinking extra water and reducing your stress load. You may find it helpful to nap, work-out, journal, cry, scream, take epsom salt baths or put on rhythmic music and dance. Following are some of the self-care tools I recommend and video instructionals on how to use them.
There is a meditation app available for both Android and Apple operating systems called "Insight Timer". It offers thousands of guided meditations of varying lengths and topics as well as a timer for silent meditation. Studies have shown that meditation can decrease pain as well as improve mood and sleep.
I sell 4" inflatable balls that you can use to help release restrictions in your soft tissues. You can use any ball or roller that is not rigid but has some give to it. Learn how to use it here.
You can purchase further instructions for self-treatment in these books: Comprehensive Myofascial Self Treatment by Joyce Karnis and Myofascial Stretching by Jill Stedronsky and Brenda Pardy.
A Theracane is a self-massage tool that I highly recommend. Watch a video here.
http://www.theracane.com/exercises.htm
The Trigger Point Therapy Workbook was written to teach the layperson how to find the muscles causing pain patterns and to self-treat. It is a wonderful resource and well worth investing in along with a Theracane. Purchase here.
The National Association of Myofascial Trigger Point Therapists offers a symptom index on their website to help you identify which muscles are involved in your pain and dysfunction. Check it out here.
I also sell Yoga Tune-Up balls for working on trigger points. This blog post contains several videos about how to use the balls to target different areas of the body.
A CranioCradle can be used to induce a still point in your craniosacral system as well as to relieve tension in the body.
Learn how to use it or purchase it here.
This website contains information about lymphedema and this page has a link to limb and breathing exercises that stimulate lymph flow.
Here are other videos and websites that I recommend:
John Barnes explains and demonstrates self unwinding. This is a valuable technique that you can do at home everyday.