You do you

• Don't push through pain

• Stop if numbness, tingling or discoloration get worse

• Cumulative movements - instead of more reps, rest and do more sets

• Start in a comfortable position

• Work on a comfortable surface

Follow the curves

• Horizontal, Vertical & Side (Axial, Sagital, Coronal)

• Around the cylinder & length of the cylinder (ie arms, hand, fingers and thigh, legs, feet, toes)

Use biofeedback

• Pillow (regular, foam, contoured, etc)

• Stability mat

• Yoga block

• Chair, sofa, bed, table, floor, wall

Build a 2 min habit

• Couple to pre-existing habit (morning coffee/tea, afternoon show/book, brushing teeth)

• Do it before your other habit

• 20-30 days later will become more automatic

• Nearly 30min every 2weeks on a weak/tight/untrained area

Change movements every 1-2 weeks

• Allows tissues (muscles, fascia) to heal

• Explore other parts of the myofascial connections

• Reduces boredom and plateaus

Count your wins

• Record your effort

• Changes in performance of movement 

  • less pain, greater range of motion, smoother connections

• Changes in symptoms  (Energy, sleep, pain)

• Changes in function (more activities, longer duration, less recovery)