Fix Heel Pain (& Foot Arch Pain) If you get heel pain (or foot arch pain), particularly during the first steps of the morning, it’s likely that you have Plantar Fasciitis. It can be very difficult to get rid of, so the sooner you start with these exercises the better. The plantar fascia is a…
Release the Erector Spinae muscles of your mid back Sitting poorly, over-working your back, or a bad bed can cause tight mid back muscles. The result is a tight, burning sensation down one side, or both sides of your mid-back, along the band of muscles there. People with a scoliosis in their spine are much…
Release A Locked Neck The top part of the neck is where most of the rotation occurs. But if the joints between the top two vertebrae get jammed, it can feel like your neck is locked. You might know it as a “cricked neck” or a “kinked neck”. It can feel impossible to turn your…
The 15 Point Ergonomic Checklist This is how to set up your workspace properly: 1. Sit right back in your chair so that your back rest supports your pelvis at belt level 2. Chair size: If your chair touches the back of your knees, the chair is too big for you. 3. If your chair can’t slid…
Desk chair office routine Sitting in front of the computer all day is a very common cause of back pain, neck pain and fatigue, so try to get up every hour to walk around (walk while talking on the phone) and do these exercises regularly… Chin Tucks Plus with Wrist Extension: This first exercise…
Improve Forward Head Posture Chin tucks are considered by many as the most important exercise to improve forward neck posture. But there is one big issue with them: their effectiveness is very dependent on the position of mid back as you do them. So here are some tweaked versions to maximise the effectiveness of a…
Relieve A Stiff Back With A Pulsating Massage Gun Pulsating massage guns can be quite useful for mid and lower back pain & stiffness. The vibrations increase blood flow to the muscles of the back and glutes, but they also stimulate movement receptors in the joints. Triggering these receptors causes a reflex relaxation of the…
Release Shoulder Knots & Neck Tightness Tight, sore neck & shoulders is the most common problem I see in my chiropractic office in Barcelona, but actually involves two aspects–contracted, tight muscle AND spinal joint restriction. Any effective treatment to loosen the area needs to address both parts. But what can you do to help the…
Percussion massage guns are quick way to release knotted shoulders Percusssion massage guns are a great way to release tight knotted shoulder because they relax muscles and the vibration can help to loosen restricted spinal joints. But they can increase inflammation so they are not a good idea in every case. And there are some…
How can a percussion massage gun help an inflamed AC joint? If your AC (acromio-clavicular) joint is constantly bothering you there is normally two things at play… (i)Poor thoracic and shoulder posture can increase the forward tilt of you shoulder blade, causing torsion on the AC joint, or (ii) if your SC (Sterno-clavicular) joint is…
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