Indigo Body Massage & Orthopedics

I had been working with several clients this week that have had severe chronic neck pain and tension.. Of course my first place to go is within, to look at their diet and nutrition intake because what you put in your body is a result of what comes out. For example, if you're experiencing extreme inflammation and pain in your body, it wouldn't be a good idea to have a high sugar or high unhealthy fat nutrition plan, which would only increase the amount of inflammation in the body. . And then my second place to observe, improve and treat is through movement , Orthopedics and Physiotherapy.

This particular style of stretching AIS (Active Isolated Stretching) and also PNF (Proprioceptive Neuromuscular Facilitation) are the two types of stretching that I have used for many years and have found that it has many benefits and long-term effects.

Below is a great educational video where he treats and addresses the neck through AIS & PNF stretches and exercises until he helps to treat the pain with movement!
Enjoy and I genuinely hope this helps you in some way to improve your muscular tension and to "not feel pain!"

"Happy Healing!" 🙏❤️

PNF Neck Stretching - Proprioceptive Neuromuscular Facilitation (PNF) PNF Neck Stretching is a very effect method of improving range of motion (ROM). PNF (Proprioceptive Neuromuscular Facilitation) is a type of stretching desig...

https://youtu.be/hrpdiMc_bEI?si=axjGJFf0w10TCQu7
Indigo Body Massage & Orthopedics

Understanding Fascia – Flexibility, Power & Pain PDF guide here: https://www.yogabody.com/flexibility-youtubeDo you wake up in the morning feeling stiff and tight? Maybe you can feel specific areas of tight...

https://www.womenshealthmag.com/fitness/g42591774/exercises-for-lower-back-pain/?utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_whm_md_pmx_hybd_mix_us_19616431588&gad_source=1&gad_campaignid=19608417999&gclid=Cj0KCQjw9czHBhCyARIsAFZlN8T_e3VOD7-UFIH4ztOnYBdSLPZZScaDSZLm7lzjhTLh3yCXvn-d7XAaAoOLEALw_wcB Indigo Body Massage & Orthopedics ✋✋

Any Of These Moves Makes Lower Back Pain Vanish Low impact and big payoff.

https://backintelligence.com/exercises-to-strengthen-lower-back/ Indigo Body Massage & Orthopedics

6 Exercises to strengthen lower back and core muscles Strengthening your low back, and core muscles is essential to reduce low back pain. Use these 6 exercises to strengthen low back and core.

Posture Exercises: 12 Exercises to Improve Your Posture 👇
https://share.google/5gI5vBSwbIQQT1WKf

Indigo Body Massage & Orthopedics
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Posture Exercises: 12 Exercises to Improve Your Posture Building and maintaining good posture requires a mix of muscle strength, joint mobility, and overall balance. Get started with these 12 exercises.

Stretching and warming up your muscles "Before" your workouts (and not just the cool downs) is soooo important!
It helps to reduce injuries and gets your body ready to do what it was inheritely designed for: "MOVEMENT!" 💪
Indigo Body Massage & Orthopedics

Thigh Stretches That Focus on Groin Flexibility Thigh stretches are all many people need to release their low back pain. Along with quadriceps, hamstrings, and outer thighs, working adductors is key.

https://youtu.be/Hn04VneW-So?si=XCJ_kWNYJF9RJD7L

5 Things Making Your Bulged Disc WORSE! (WHAT TO DO INSTEAD) 5 common behaviors that are making your bulged disc and sciatic nerve symptoms WORSE… and what you should be doing INSTEAD! From how to sit, how to sleep, ho...

https://youtu.be/1FKrZX8xCXY?si=ueRJCND_GGZHJ2N5

Women's Health from a Myofascial Release Perspective -- Interview with John F. Barnes John F. Barnes, PT, discusses women's health from a myofascial release perspective. Fascial restrictions throughout the pelvis create crushing pressure on al...

It is no secret at all that I am and always have been a very strong advocate for Pilates workouts over the years, especially for lower back pain issues with my clients and myself as well. This article highlights only a few reasons why!
Indigo Body Massage & Orthopedics

Pilates for Lower Back Pain: How Pilates Exercises Can Help In this article we guide you through the common causes of lower back pain and how Pilates exercises can help treat, manage and relieve you of issues - Read more.

https://www.everydayhealth.com/fitness/adult-tummy-time-can-relieve-neck-pain-and-stiffness/

Indigo Body Massage & Orthopedics

Adult Tummy Time for Tech Neck: What Experts Think of the TikTok Trend Staring down at screens all day can strain the neck and shoulder muscles. Lying on your stomach on the floor, propped up on your elbows, can help.

Tummy time,... But for adults?? 🤯

Indigo Body Massage & Orthopedics

https://www.acefitness.org/about-ace/press-room/in-the-news/8227/not-just-for-babies-doing-tummy-time-can-improve-your-back-mobility-and-posture-without-even-thinking-about-it-well-good/?srsltid=AfmBOoq6EkDAYuqiy_7pJGaT8-MDO5tgrN4J5LwDfZWilvlOlV8H9TMM

Not Just for Babies: Doing ‘Tummy Time’ Can Improve Your Back Mobility and Posture Without Even Thinking About It (Well+Good) That’s the beauty of it: You don’t even have to be focused on working out. It’s all about embracing the functional movement.

Some helpful stretches and exercises for lower back rehabilitation and LB pain.

Orthopedic Rehabilitation: Low back pain exercises Prisma Health Orthopedics physical therapist Josh Whitney demonstrates rehab exercises that can be done at home to ease low back pain.