- A. My Daily Routine:
- Gratitude Exercise
- Chakra Balancing
- Pink Aura
- Breathe through Heart ~ HeartMath
- Meditation / Affirmations / Tapping
- Massager / Cupping
- Stretches
- TENS Unit
- *Call Family
- Hashimoto’s Self-Management Program – Index
- Morning Qi Gong
- Morning Energy Routine – Carol Tuttle
- Supplements
- 8 Glasses of Water
- Vege Juice
- Watch My Posture
- Sit Properly
- Be Aware of My Senses!
- I AM Well Loved!
- No Caffeine after 2pm!
- Warm Compress
- Box Breathing
- My Physical Therapy Exercises 2024
- Lacrosse Ball
- Posture Pump
- Evening Qi Gong
- Epsom Salt
- Neorhythm
- Meditation / Affirmations / Tapping
- B. My Daily Stretches:
- Stretches and Exercises Index
- Stretches should be held for at least 30 seconds.
1. Neck Retractions: 10 reps, hold for 5 seconds
2. Scapular Retractions: 10 reps, hold for 5 seconds
3. Scalene Muscle Stretches: 2 reps of 30 seconds
4. Cross Arm Stretches: 2 reps of 30 seconds
5. Upper Trapezius Stretch:
6. Levator Scapulae Stretch:
7. Inferior Capsule (Triceps) Stretches: 2 reps of 30 seconds
8. Brugger Postural Relief Exercise:
9. Wall Pushups: 2 sets of 15
10. Pectoralis Corner Stretches: 2 reps of 30 seconds
11. Lying Table Stretches: 2 reps of 30 seconds
12. Lying Hip Flexor Stretches: 2 reps of 30 seconds
13. Lying Figure Four Stretches: 2 reps of 30 seconds
14. LaCrosse Ball to massage my scapula and gluteus muscles: as needed, 1-2 minutes per location (estimated)
15. Lower trunk rotations: 20 reps
16. Side-lying Open Book: 10 reps per side
17. Child’s Pose: 2 reps of 30-60 seconds
18. Butterfly Stretches: 2 reps of 30 seconds
19. Lying Bridges with Leg Lifts (07/01/21) / Sitting Squats: 2 sets of 15 reps
- Bridge with Alternating Leg Lifts – Balanced Movement. Level 3 @ 1:20 mins
- How To Do A Glute Bridge | The Right Way | Well+Good
- 20. Lying Strap Calf Stretch (07/01/21) / Wall Stretch back of calf muscles (Gastroc stretch): 2 reps of 30 seconds
21. Donkey Kicks:
22. Hand Roller for Quads and Calves (07/01/21):
or Foam Rolling – IT Band, Quads, Hamstrings, Calves (10/07/21): 5 minutes total for 3 times a week
🤸♀️ My At-Home Physical Therapy Exercises 😃
😁 My TMJ Physical Therapy Exercises 🌺
C: My Chiropractic Adjustments:
Chiropractic Adjustment Techniques: a. Diversified. b. Spinal Manipulation (Mobilization). c. Thompson Drop-Table. d. Gonstead. e. Activator. f. Flexion Distraction. g. Spinal Decompression.
- Activator to SI (sacro-iliac) joints
- Drop Pelvis
- Diversified T/S (thoracic spine)
- Activator to Scapular region
- *Anterior Thoracic / Thoracic Roll
- Diversified Cervical or CT (cervico-thoracic)
- Side Posture Lumbar
- Supine Hip Flexion Muscle Test
- Supine Hip Drop
- Retest Hip Flexion
- Diversified Manual Ankle Adjustment with Hip Pull
- Manual Knee Adjustment
- Manual Shoulder Adjustment (Anterior-Posterior ~ not at an angle)
- Manual Elbow Adjustment
- Manual Wrist Adjustment
- Anterior Rib Adjustment manually