Boulder Pain Relief
Practical guides for what to do between sessions — filter by body part or condition type to find what's relevant to you.
For every inch your head sits forward of your shoulders, the effective load on your cervical spine increases by roughly 10 lbs. This routine targets the suboccipitals, scalenes, and upper traps to undo the pattern that builds up over a workday.
Read MoreRestricted neck rotation and lateral flexion directly limits shoulder overhead range. This protocol uses segmental mobilization and contract-relax techniques to restore cervical motion that feeds into pressing and pulling mechanics.
Read MoreShortened pec minor tilts the scapula anteriorly, compresses the brachial plexus, and limits shoulder flexion. A lacrosse ball and two targeted stretches done daily can meaningfully shift this pattern within two weeks.
Read MoreStacked limitations in thoracic extension, shoulder external rotation, and wrist dorsiflexion all converge in the overhead position. This guide breaks the problem into three addressable pieces and gives you a daily prep sequence.
Read MoreThoracic kyphosis from prolonged sitting locks the mid-back into flexion and drives compensation up into the neck and down into the lower back. Segmental thoracic extension over a foam roller is one of the highest-yield self-care moves for desk workers.
Read MoreShallow chest breathing overloads the scalenes, SCM, and upper traps as accessory muscles — a common driver of upper back tension that has nothing to do with posture. This 5-minute reset uses diaphragmatic breathing to downregulate the system.
Read MoreShort hip flexors from prolonged sitting anteriorly tilt the pelvis, increase lumbar lordosis, and compress the facet joints. The couch stretch and a 90/90 hip flexor stretch done 2x daily targets psoas and rectus femoris directly.
Read MoreThe quadratus lumborum is one of the most commonly overlooked drivers of low back pain in athletes. This guide covers how to locate it with a lacrosse ball, differentiate QL tightness from disc or SI joint issues, and when to back off.
Read MoreAfter significant work on the lumbar erectors and QL, some clients experience a 24–48 hour soreness window. This guide covers what's normal, what heat vs. ice is appropriate for, and which movements to avoid while the tissue settles.
Read MoreMost squat depth limitations aren't hamstring flexibility issues — they're hip capsule restrictions in IR and ER. This protocol uses banded distractions and contract-relax techniques to create lasting change in the hip joint itself.
Read MoreIT band syndrome is a compression issue, not just tightness — rolling directly on the band often makes it worse. This guide explains the actual mechanism and directs self-care to the TFL, glute med, and distal attachment where it makes a difference.
Read MoreThe first steps in the morning are the worst because the plantar fascia shortens overnight. Two minutes of targeted tissue work and calf loading before you stand up can dramatically reduce morning symptoms and slow the cycle of re-injury.
Read MoreAfter glute and hip work in a session, targeted mobility helps the tissue adapt rather than re-brace. This short routine uses a figure-four stretch and a supine hip IR mobilization to extend the effects of your treatment.
Read MoreReleasing the dominant muscles around the shoulder (pec, lat, upper trap) without reinforcing the rotator cuff leaves a motor control gap. These three activation exercises should follow any upper body session to help the nervous system re-pattern.
Read MoreSelf-care not cutting it?
These guides help maintain progress, but some patterns need hands-on work to fully shift. Book a session and we'll address the root cause directly.
Book a Session
