Stretches

Piriformis stretch. Lying on your back with knees bent, bring your ankle towards the opposite thigh, near the knee. Reach your hands behind that thigh and draw it in towards your torso. Hold for 5-10 breaths then switch sides.

Osteopathy
Injury

Stand beside a wall with the arm extended at shoulder height, palm flat on the wall and open the chest. Can be done with elbow at 90 degrees. Hold 5 breaths/side and repeat 2x.

You may also do both shoulders at the same time by using a corner, bending the arms to a 90 degree, palms onto walls, drawing chest towards corner. 5-10 breaths.

Bend one arm and bring the palm of that hand towards the middle of your back. Draw the elbow towards the midline of the body and backwards keeping your neck and neck in neutral alignment. Hold for 5-10 breaths then switch sides.

With one foot forward, raise the front of your foot while keeping your heel on the ground. Then bend your knee at an approximate angle of 15 to 20 degrees. Change feet and repeat. Complete 3 sets of 30 seconds.

Stand with one foot in front of the other, shoulder-width apart. Raise your heel, contracting your calf muscle, until you’re on the front of your feet. 5 series/ 15 repetitions.

Massaging the plantar fascia with a massage ball is a simple treatment that you can easily use at home. This technique can help stretch the plantar fascia, improve blood circulation, encourage healing and relieve pain.

Seated or standing, interlace fingers and push palms out in front of you and at shoulder height. Hold for 5-10 breaths.

Seated or standing with arms extended in front of you, lift and extend 10 fingers and wrists, hold for 5-10 breaths. Then release and flex the 10 fingers and wrists. Hold for 5-10 breaths.

Seated or standing, bend the arms and bring both palms to touch at the level of the elbows, fingers pointing upward. Hold for 5 breaths. Then release and repeat with the fingers pointing downward. Hold for 5 breaths.

• Grey clay (locally applied as a poultice)

• Castor oil compresses

• Rehabilitation of any injury: Arnica Montana 30 CH

• Fracture: symphytum 30 CH

• If you have recently injured yourself and still have range of motion, we suggest icing the irritated area.

• For muscle pain/strain use the following essential oils in a carrier oil (coconut or other oil): 6 drops lavender, 2 drops rosemary, 2 drops clary sage, 1 drop chamomile, 6 drops marjoram, 2 drops lemongrass.

Osteopathy
Injury
Cupping
Lymphatic drainage

Standing or seated, cross both arms and rest hands on opposite shoulders while drawing chin towards your chest. It sends the breath to the upper and middle back, thus releasing tension along this area. Take 10-15 breaths then inhale and lift head back up and release arms by your sides.

“T”,”Y”, “I” exercise: Stand with your back against the wall, feet hip width apart and shoulders relaxed. Begin raising arms laterally with back of the hands to the wall and come to a “T” arm position. Take a few breaths here, then continue raising arms into a “Y” position and then finally “I”. Always keeping shoulders relaxed away from the ears and back of the hands, elbows and shoulder blades against the wall. Slowly release arms down beside the body.

Seated on a chair, fold forward to go grab the 2 legs of the chair making sure to cross your arms. Then, keeping the hands stable, as you exhale, activate the arms as though you pull upwards. Keep the head, face and jaw relaxed. Hold the stretch for 5-10 breaths and then press into your feet, inhale to raise the torso back up. If feeling dizzy, press above your upper lip with your index finger.

Lying down, draw the knees in towards the chest and try to keep the sacrum bone (the triangular bone at the bottom of your spine, located between the buttocks muscles) down onto the floor. Hold for 15-20 breaths.

Dandasana (staff pose) with your spine extended, interlace all 10 fingers and lift arms up over head with palms facing up. Take 10-15 breaths, then release.

Constructive rest pose. Lying down with knees bent, feet flat and hip width apart with toes pointed forward. Adjust the distance between your feet and your hips so that you feel equal weight in the front and back of the feet. Align your head so your forehead tilts slightly downward towards your chest. Breath here for 5-10 minutes.

Gentle spinal twist. Lying down with knees bent, press into your feet to lift the pelvis up and shift your hips to the left then lower them back down. From there, open your arm out to the sides, palms facing down and then exhale as you lower both bent legs towards the right. Hold for 5-10 breaths and then inhale to left both legs towards the center. Lift the pelvis and bring it back in alignment with your spine. Repeat on the other side.

Lying down, draw the knees in towards the chest and try to keep the sacrum bone (the triangular bone at the bottom of your spine, located between the buttocks muscles) down onto the floor. Hold for 15-20 breaths.

Squat for 15-20 breaths (may be done with back against the wall).

Child’s pose, 15-20 breaths.

• Grey clay (locally applied as a poultice)

• Castor oil compresses

• Rehabilitation of any injury: Arnica Montana 30 CH

• Fracture: symphytum 30 CH

• If you have recently injured yourself and still have range of motion, we suggest icing the irritated area.

• For muscle pain/strain use the following essential oils in a carrier oil (coconut or other oil): 6 drops lavender, 2 drops rosemary, 2 drops clary sage, 1 drop chamomile, 6 drops marjoram, 2 drops lemongrass.

Lying down with bent knees and feet hip width apart, roll head from side to side: exhale, roll head to the side, inhale and roll head back to neutral. Repeat 5-10x/side.

Standing or seated, laterally tilt head (bring one ear closer to that shoulder. Take 5 breaths then switch sides.

Standing, grab the right wrist with the left hand and draw the left arm down and towards the midline of the body as you tilt your head to the left. 5-10 breaths/side.

Standing or seated, tuck chin in (as in making a double chin) and lift crown of head up as you keep shoulders relaxed. 5-10 breaths.

• Grey clay (locally applied as a poultice)

• Castor oil compresses

• Rehabilitation of any injury: Arnica Montana 30 CH

• Fracture: symphytum 30 CH

• If you have recently injured yourself and still have range of motion, we suggest icing the irritated area.

• For muscle pain/strain use the following essential oils in a carrier oil (coconut or other oil): 6 drops lavender, 2 drops rosemary, 2 drops clary sage, 1 drop chamomile, 6 drops marjoram, 2 drops lemongrass.

Standing with one hand on a support for balance, lift 1 foot off the floor and rotate the ankle 12x to the right and 12x to the left. Then switch sides.

Stand facing the wall with the toes of one foot onto the wall at a height where a comfortable stretch is felt. Hold 5-10 breaths then change sides.

Stand facing the wall with the dorsal part of 1 foot onto the ground. Slowly rock that foot to the right and to the left as in massaging the dorsal part of that foot for 5-10 breaths and then switch sides.

Lying down with both knees bent, lift one thigh vertical and start extending the lower leg, drawing to heel towards the ceiling and your toes towards your head. Hold for 10-15 breaths and then release and switch sides.

Lunge, 10-15 breaths on each side.

Standing with your hand on a support for balance. Keeping a long extended spine and a neutral pelvis, bend one leg and draw your heel towards your buttock. Hold for 10-15 breaths and then switch sides.

• The following essential oils boost immunity: lavender, tea tree, chamomile, eucalyptus, rosemary, peppermint, frankincense, lemongrass, sandalwood.
• Drink one tablespoon of digestible aloe vera gel in a smoothie or in water each day.
• 3 granules of arnica 3 times a day – 1 day before and 1 day after the operation.
• Post operation : fish oils and omega 3s.

Osteopathy
Naturopathy
Lymphatic drainage