🧘 My Daily Routine and Stretches 🌸

• 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.

1. Activator to SI (sacro-iliac) joints
2. Drop Pelvis
3. Diversified T/S (thoracic spine)
4. Activator to Scapular region
5. *Anterior Thoracic / Thoracic Roll
6. Diversified Cervical or CT (cervico-thoracic)
7. Side Posture Lumbar
8. Supine Hip Flexion Muscle Test
9. Supine Hip Drop
10. Retest Hip Flexion
11. Diversified Manual Ankle Adjustment with Hip Pull
12. Manual Knee Adjustment
13. Manual Shoulder Adjustment (Anterior-Posterior ~ not at an angle)
14. Manual Elbow Adjustment
15. Manual Wrist Adjustment
16. Anterior Rib Adjustment manually