Lower Back & Pelvis
Sacroiliac Joint Unlocking
Sacroiliac joint unlocking technique using knee crossing to relieve lower back and pelvic pain.
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Pain Relief
Articles tagged "Pain Relief"
16 articles
Lower Back & Pelvis
Full Back Stretch - Child's Pose
Child's pose (Balasana) is a restorative full-body stretch that lengthens all back muscles and promotes deep relaxation.
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Lower Back & Pelvis
Knees to Chest
The knees-to-chest stretch relieves lower back tension and gently decompresses the lower spinal vertebrae.
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Neck & Cervical
Lateral Neck Stretch
Lateral neck stretch in seated position with manual assistance, targeting the upper trapezius and scalenes to relieve daily cervical tension.
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Neck & Cervical
Gentle Neck Mobilization
Gentle neck mobilization exercise through slow rotations and progressive circles, designed to restore cervical range of motion and relieve muscle tension.
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Neck & Cervical
Cervical Relief - Pinch and Roll Technique
Self-massage pinch and roll technique applied to the nape and upper trapezius to release cervical contractures and improve local circulation.
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Neck & Cervical
Cervical Pain Relief Lying Down
Cervical relief exercise lying on your back, combining chin extension and lateral tilting to relax the suboccipital muscles and scalenes.
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Neck & Cervical
Cervical Pain Relief
3-step program to relieve cervical pain: extension, flexion, and tilting, targeting deep cervical muscles and the upper trapezius.
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Shoulders & Upper Back
Long Dorsal Muscle Massage
Standing self-massage against a wall with a tennis ball to release the long dorsal muscles, erector spinae and thoracolumbar fascia through multidirectional movements.
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Hips & Lower Limbs
Kneecap Mobilization
Manual kneecap mobilization while seated, with up/down and lateral movements for 90 seconds to restore patellar glide and relieve knee pain.
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Hips & Lower Limbs
Quadriceps Relaxation
Quadriceps self-massage seated on a chair, manual massage of the front thigh, 7 repetitions per leg to release muscle tension.
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Hands, Wrists & Elbows
Tennis Elbow Stretch
Targeted forearm extensor stretch to relieve lateral epicondylitis (tennis elbow): extended arm, wrist flexion held for 30 seconds.
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Hands, Wrists & Elbows
Carpal Tunnel Release
Self-massage and stretching technique targeting the carpal tunnel area to relieve median nerve compression symptoms.
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Hands, Wrists & Elbows
Wrist Muscle Shortening
Wrist muscle shortening exercise: close the fist and flex the wrist inward for 90 seconds to relieve carpal tunnel pain.
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Feet & Ankles
Foot Sole Massage
Self-massage technique with a tennis ball under the foot sole to relieve plantar fascia tension and aponeurosis pain.
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Feet & Ankles
Heel Spur Relief
Standing stretch exercise targeting the calf and plantar fascia to relieve pain associated with heel spurs and plantar fasciitis.
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