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Deb Merrill, NeuroMuscular Therapist  
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Self Care Information

Most muscle injuries and pain can benefit from small changes in daily life.
My Self Care sheets outline tips and techniques for staying injury free and practical changes that can facilitate your natural healing process .

Click on an image to download a printable PDF file:

Your Happy Feet

HappyMusclesSleep

Your Happy Knees

Stay Healthy

Intake Form

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"Treat your body like a fabulous car that needs to stay in good shape for 90 years!"

SLEEP
with a pillow between your knees and ankles to keep your hips open and relaxed.

HUG
a pillow at night and keep your chin slightly up to relax your neck and upper back muscles.

STRENGTHEN
your core muscles with sit ups laying on a therapy ball, and pointing dog exercises on your hands and knees. These can decrease low back fatigue, help posture and improve balance.

KITCHEN SINK PUSH UPS
can strengthen your chest, back, neck and good posture muscles without going to a gym! Do 10-30 push ups every other day, standing on your toes at the kitchen sink. With your hands dipping into the sink (easier on your wrists), push away with your stomach then lower down squeezing your shoulder blades together. Look out the window for correct head position, keep your neck long and shoulders down.