• Nesve Yayalar

This 10 min routine will help to release some neck and shoulder tension, if it is done daily. You can do it anytime. Have a self-care break between your meetings and during work hours, or before /after your workout and try this short routine. You need a soft foam roller and a tennis or massage ball. Regular self-myofascial release (self massage with myofascial release technique) helps to prevent muscle tension, rebalance nervous system and rehydrate your soft tissue. It will help you move better and decrease pain/discomfort. If your discomfort continues, contact us for virtual or in person (anywhere) for appointments for individual posture/alignment assessment.

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  • Nesve Yayalar

If you have pain or discomfort on your shoulders, neck or upper back, or returning from injury, follow this routine every day for at least six to eight weeks. Let me know how you feel. If your problem continues, contact me for private assessment/sessions, in person or virtually (anywhere in the whole wild world). If you have any questions, write down on the comment box.

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  • Nesve Yayalar

Do these exercises for low back pain.

Use a soft density foam roller.#optp

1. Place the roller under sacrum. Bring knees toward chest, and extend legs up, knees straight, ankles flexed. Working with the breath. Inhale deeply as you expand abdomen, and exhale to relax the entire back toward to floor, and let your legs get closer to your body.#backstretch#hamstringstretch

2. Improved thoracic mobility can mitigate low back pain.

Place the roller under the base of scapula. Knees bent, feet flat, toes forward. Hand behind head, elbow out to side. Work with the breath to open up the front of the body (stretch abdomen). Inhale as letting your belly grow, abdomen stretches. As you exhale, relax the whole body and extend neck back. Try to not hold any tension and let go. Try not to arch from your low back, instead open from your abdomen to extend the spine.#backpain,#flexibility#stretching#selfcare

3. Increased hip ROM can mitigate low back pain. Place the roller under sacrum. Lift legs up, ankles flexed, toes toward knees. Open legs as wide as you can with a controlled movement. Keep repeating up to 20 times.


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