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Massage Therapy by Mike (424) 279 - 4497
Home
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Morton's Toe Insole
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Pain Free Protocol
How to Ease Shoulder Pain
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Welcome

Exercises From Book 

"Pain Free"

 By Pete Egoscue

Find out more

4 E-cises to counteract dysfunctional loading of the feet and Shin Splints

 

Total Time: 15 min

Times a day: once in the morning 

Duration: Do exercise daily until pain abates for 24 hours once the pain is gone.

Four E-cises for Achilles Tendon Pain (or its prevention)

 

Total Time: Thirty Min

Times a Day: once in the morning.

Duration: exercises daily until pain abates

Knee pain: external rotation

 

Total Time: This menu can take a while because of the supine groin Stretch on towels.  


 

For Sever pain, you may want to do this stretch for forty-five minutes to an hour. For a slight pain, Fifteen to twenty minutes will do. 

 

 

 

Times a day: Once in the morning 

Duration: Do exercises daily until pain abates for twenty-four hours. 

Internal Rotation Knee pain

 Total Time: This menu can take a while because of the supine groin Stretch on towels. For Sever pain, you may want to do this stretch for forty-five 

 

Times a day: Once in the morning 

Duration: Do exercises daily until pain abates for twenty-four hours. Once the pain is gone, continue with the menu 

 continue with the menu for one week 

Hip pain E-cises

Herniated Disk

When the pain Subsides, Which should Occur after a week of doing the routine above, add the following exercises.

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Mid back pain

Shoulders

Neck Issues

How to Treat Headaches with Exercises

 

Total time: ten minutes. 

Times a day: Once in the morning. 

E-cises for Vertigo

 

  • Gravity Drop

Hold for 3 min

 

Sitting on the floor

Hold for three to five minutes

E-cises for TMJ

 

Total time: Fifteen minutes. 

Times a day: Once in the morning. 

Duration: Do exercises daily until pain abates for fourty eight hours,

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