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  It’s that time of year when you may be gearing up to spend the holidays with family and friends. But what do you do if you’re in pain, either from a chronic condition or recently injured, and you need to travel?   Two things come to mind when I think about traveling for the holidays. One is getting to and from your destination, which may involve a long car drive, airplane travel or other public transportation. The other thing is what to consider when you arrive, since you may be staying with family, friends, or even in a hotel or rental home.   At the holidays, we pack up our car to head back to the Midwest to visit family. It’s a 15 hour drive to Iowa from our home in Colorado, and we usually make the trek in one day. I have

Easy Tips to Relieve Neck ​ ​and Upper Back Tension by Justine Calderwood, MSPT If you suffer from neck, shoulder or upper back pain or tension, try these tips and let me know what you think by leaving a comment below.  Use these easy tips to open up the chest, pectoral muscles and front of the neck, which are common culprits of neck and upper back tension, due to their role in maintaining an upright posture.     Shown is how to use a 4" diameter, small inflatable ball placed in the mid-thoracic spine, near the shoulder blade muscles, to perform a self-Myofascial Release to the chest, front of neck and shoulders.  After placing the ball in position, simply open your arms into a "T" or "Y" position to target different fibers of the pectoral muscles and fascia of the shoulders and chest.  Allow your body

             Self-Treatment for Lower Back Pain                                             By Justine Calderwood, PT, MSPTWhen it comes to low back pain, many people falsely believe that it stems solely from tight back muscles and/or tight hamstrings.  I have seen many people suffering from low back pain come into the clinic, and after checking their motion, find that they can bend forward and place their hands on the floor and their hamstring flexibility is normal.  These are people that have tried back stretches (such as hugging their knees to their chest, and/or stretching their hamstrings) without relief from their pain.​What is often over-looked is the role that the hips play in contributing to low back pain.  Tightness and soft-tissue