Posture general stuff:

• Sleeping technique: lay on back with cervical neck support shoulders off pillow and pillow under knees OR lay on side with cervical neck support shoulders off pillow with pillow between knees and ankles
• Sitting at desk: Knees 90 degree from hips, arms at around 90% at bend, wrist support, montiors at eye height, chair with lumbar support, foot rest, back in neutral position, paper holder on side of monitor, arm rest proper height, chair proper height, desk proper height, feet on floor
• Getting out of bed: by being on side, then moving legs in a fetal like position to edge of bed then pushing arm into bed to make self upright then standing with neutral spine
• Getting out of chairs: Neutral spine, move to edge, push off floor with feet and push off chair with hands
• For sink use for grooming or dishes, need floor mat, squat in legs, keep spine neutral, move to lateral position if need use arm against counter to get lower
• ALWAYS use step stool for reach, if cant then get close to object and reach while keeping spine neutral (will usually round)
• Use legs to lift things, always approach lifting something like a laundry basket with deadlift technique, also squat then kneel on floor to pick up small dropped objects
• Look up slightly while reading and using phone or eating or driving, always keep things at interaction at eye level if looking at them
• ALWAYS: USE LEGS TO LIFT, Support natural spine, Keep spine neutral, keep feet planted, engage core and buttocks, keep shoulder blades pinched and taunt, neck and head awareness and keeping head in line with spine not foreward
• NO hunching forware or slouching

EXERCISES TO ASSIST IN POSTURE:

• Take breaks from work, stand up and put arms behind head pinch shoulders and stretch chest, also do bracing and chin tucks pushing neck back hold for 10 seconds, 5 times per hour
• While waiting in line place both hands behind back and put palms in elbow pits

Lymphatic massage:

• Downward pull from mastoid to clavical to drain and finish with this each time
• Start with ring finger and light pressure at eye
• Outer corner facial dimple rub from under eye on the cheek part not eye part and go to browbone and then drain to collar bone
• Pull crows feet with v shape then in outer corner do figure 8
• PRess on inner and outer corner of eye and release 5 times
• Use middle finger go into weird nose nostril crevices 3 times and just go from the base of crevis to top of nose then push to bridge of nose (nose tent) 3 times then move to temple then to drain
• Start at chin with 4 fingers pressure move to apple of cheek
• Place hand rest on the side of face, head on hand, then take other hand from mandible to push to inner corner of eye and then pull to drain
• Horizontal hands at nose move to ear drain down
• Pinch corner of chin mpve to ears then rub down
• push away the hollows of the cheek
• tapping cheeks with fingers (like spirit fingers up cheeks)
• Start from mid forehead and pressure and move to temple down cheeks then drain to collar bones
• Visualize melting stress away with drain

Face yoga:

• Stretch crows feet and squint 20 times
• eyes wide open and blink, 100 times, do upsidedown on bed after
• Turn head left and right 20 count hold each side for a few seconds (also when extended can clench and unclench jaw)
• Swallow, half way through hold as if to suck in the bottom of chin hold for 20 seconds still breathe, no tension in neck
• Poof out cheeks hold for 20 seconds then poof out each side of cheek each time dont forget upper lip area and chin area
• Stretch your lips outwards and up some blow air through, dont pull lips down, push out
• Sideways smirk each side of face
• Chew throughly
• Blow kiss, 100 times, hold for 5 seconds
• surprised mouse face stare at one point, repeat 10 times
• Fish face repeat 10 times daily
• Duck face hum hmmm repeat 10 times
• Smile then pull back lines with nasiolabial folds light pressure repeat 30 times
• Deep cheek suck in 10 times hold 5 seconds
• Tongue push in one cheek suck in other side hold 20 sec
• Tilt head to ceiling hold for 20 seconds repeat 5 times
• Holding side eyebrow on side then furrow brows down 20 count
• Suction cup eyes out with palms
• Hold top of eyebrow in place and look down roll eyes left and right like pendulum

Squatting excercises:

• Stretch against racked bar
• Plate hip hinge waddle
• Tension band on ankle
• Low deep hip stretch
• Calf foam roll
• Against wall squat
• Duck walk
• Pause/pulse squats
• Low weight for forum
• Box squats

TMJ and Jaw and Neck Excercises:

• Look to sides and hold
• Tongue in roof of mouth and open and close
• Hand on bench pull head at diagnoal down
• Chin tucks
• Neck bracing resets every so often
• Door frame or corner hypoflexion with shoulders stretch chest
• Jade roller and gua sha massaging in mastoid process
• Clench tight for 10 seconds then relax for 10
• Side trapezius head lateral stretch with hands laced behind back
• Shoulder blade retract and pinch
• Tension band pull downs (A rows)

Carpel tunnel syndrome:

• Held with other hand dorsi and plantar
• Wrist circles
• Grip stretch
• Hold weight (like can) pull towards and against in palm extension and flexion
• Move digits in hand slowly towards fist and open
• Range of motion with hand (left right, back front, open close
• praying hands and inverted upside down praying hands
• Hand dexterity excercises (like cascading thing, typing, count and then put fingers down
• Finger spreading band, push down grip trainer, holding weights on thing for rock climbing, farmer carries, spring grip trainer, stress ball
• finger down to each tumb (like okay symbol)
• hand flat on table lift each finger
• flexion of 2nd distal digit
• Lace hand and stretch overhead
• hands linked together behind back, yoga strap
• hand under foot yoga pose
• Hand mudras (hand gestures for yoga

Foot mobility:

• Foot pilates and ballet stretcher
• Toe spreaded tool
• Use fingers between each toe and rotate
• Sit on feet butt on heels toes flat on floor arch stretch
• Put resistance band on sole/pad of foot and pull toward body or push foot down
• Put resistance band and side flexion
• Toe abduction push big toe and pinky against floor and mid toes raised
• put two towels one under heel and one under pad/sole front by toes do foot curls focus on arch
• Heel lifts (balance on toes)
• Foot pushes 1 foot at a time push toes and pad into floor arch foot raise heel
• Put foot (top) on floor sit on feet and stretch ankle
• Tennis ball rolled under foot heel to toe
• Rubber band on toes then stretch outwards side to side
• Ankle circles
• Toe points
• Calf foam roll
• Wall calf stretch
• on ball of foot, on toes balance with one foot and then reach with opposite hand to touch toe