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quick tips Tag

  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

I was talking with a healer friend of mine this morning about all juicy things related to healing, which means inevitably we talked about our own stuff. If you aren’t aware, a healer doesn’t actually heal you; they are simply someone to guide you so that you can heal yourself. In my experience that can only happen if the “healer” has done their own work. The inner journey isn’t the most important journey

Here are four easy tips to improve mobility and ease pain in the shoulder using self-Myofascial Release. A small inflatable ball can be used to release restrictions in the soft connective tissue surrounding the shoulders, shoulder blades and chest. Coupled with some gentle myofascial stretches, these tips can help you feel better and move easier again. Remember to listen to your body; don't force anything and stop if you feel like you need to.

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

Migraine Relief by Justine Calderwood, MSPT Got Migraines? Watch this video to discover how Specialized Physical Therapy in the form of Myofascial Release can give you the relief you've been searching for! If you've been suffering for longer than 6 weeks with migraine or headache pain, and are tired of missing work, hiding away for hours or days on end, and missing out on life with those you love

3 Tips to Relieve the​ Pain in Your Butt By Justine Calderwood, MSPT ​No, this isn’t a blog post on how to get rid of that irritating person that causes you so much grief in your life.  This is a post about how to relieve that nagging, grating pain in your rump.  You know, that one that aches when you are sitting, working at your computer.  The one that causes a hot, poker sensation in your tush when you’re going up stairs.  Or the ache that you get when you try to increase your running mileage.  The one you just can’t ignore when you’re picking something up off the floor, standing in line at the grocery store, or trying to get comfortable so you can [finally] drift off to sleep. That’s the one.

             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

  5 Quick and Easy Things to Do When You Have Neck Pain by Justine Calderwood, PT, MSPT When you have neck pain it can be difficult to get a good night's sleep, drive, and work at your desk or computer.  What can you do RIGHT NOW to get some relief? 1) Check your pillow and see how well it supports your neck while you are sleeping.  If you are a side-sleeper, make sure your pillow isn't too fluffy or too flat