Neck & Shoulder Tension
Do: Use gentle range of motion, take posture breaks, hydrate, and reduce screen strain.
Don’t: Force aggressive stretching, crack your neck repeatedly, or ignore numbness or tingling.
Recovery Library
Common aches, pains, do’s and don’ts.
Educational guides for common problem areas. This information is not a diagnosis, but it can help you understand when recovery work may help and when medical care is needed.
Low Back Tightness
Do: Walk, use light mobility, avoid long sitting, and keep movement comfortable.
Don’t: Heavy lift through sharp pain, twist aggressively, or stay in bed all day.
Sciatica-Like Symptoms
Do: Use gentle movement and seek evaluation if pain travels down the leg.
Don’t: Dig hard into the nerve path or ignore weakness, numbness, or worsening symptoms.
Shoulder Pain
Do: Reduce painful overhead work, support posture, and work on surrounding muscle tension.
Don’t: Push through sharp pain, heavy press when irritated, or ignore loss of strength.
Knee Pain
Do: Modify aggravating activity, work hips/quads/calves, and use controlled movement.
Don’t: Push through swelling, force deep knee bends, or ignore instability.
Plantar Fasciitis / Foot Pain
Do: Use supportive shoes, calf mobility, and gentle foot strengthening.
Don’t: Walk barefoot on hard floors all day or aggressively scrape an inflamed area.
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