Last updated on 10/03/25
- Restorative / Yin Yoga with props: Heart openers and Hip openers. See instructions on YouTube or Google images.
- Silicone cupping therapy: You can learn how to use silicone cups on yourself from online. There are sets for sale on Amazon. Avoid placing them on the Areas Of Endangerment. This website has a diagram of them: https://mblexguide.com/areas-of-caution-massage-therapy/
- Thai massage: This is a system of assisted stretches. You and your partner, roommate, or friend can learn it so you can stretch each other for free. A lot of work or posture related injuries can be prevented by increasing flexibility / range of motion. Just avoid putting pressure on the Areas Of Endangerment. You can print a picture of them to reference.
- Hot bath with salts: The highest to lowest magnesium content is in Dead Sea Salt, Epsom Salt, Himalayan Pink Salt, then Baking Soda. The magnesium is a natural relaxant for the nervous system and muscles. I heard the last two are good for energy cleansing.
- Chinese herbal medicine: I’ve gotten good results from working with a TCM practitioner. They assess the appearance of your tongue and ears, check your pulse points, and read your intake form to diagnose any energy imbalances. Then they recommend an herbal formula to treat it, which can be as capsules, pills, or tea.
- Nutritional supplements: My functional nurse practitioner recommended that everyone takes a multivitamin, vitamin d + k, fish oil, and probiotics.
- Intuitive eating and food diary: Personally my body can handle some caffeine and dairy with an enzyme pill (Zenwise), but gluten gives me gut inflammation and wine gives me fatigue/brain fog. TCM herbal pills have helped my digestion overall. Keeping a food diary helps people identify patterns of any adverse reactions, and an elimination diet can help with scientifically pinpointing problem foods.
- Weight training for shoulder posture: You want to strengthen the muscles that pull your shoulders back and down, which will also stretch and open up your chest. Weight options are dumbbells, kettlebells, weighted bars, weighted balls, wrist weights, resistance bands, or isometric (ex. wheel pushups).
- Leverage free physical therapy info on internet: You can google physical therapy stretches and exercises for different types of pain, restricted range of motion, or medical conditions. An hour with a physical therapist costs $50-350 with insurance or $75-150 out of pocket.
- Hard ball: You can roll out tense areas using a hard ball. The deepest tissue is going to be solid silicone or rubber, dense foam, or hollow like a tennis ball. The rolling is more diagnostic to find an area that is very tight or tender, then rest your weight there for at least 30 seconds. This is performing trigger point therapy on yourself for free. Avoid putting pressure on the Areas Of Endangerment.
- Percussion Massage Gun: You can buy a brand name one like Theragun or Hypervolt which have strong long-lasting motors. An inexpensive one I found that works well was $20 from Amazon, it has 30 levels of intensity, and is electric rechargeable with a type c cable: Sorudel.
- Home spa room: If you own a home and have an extra room, you can turn it into a spa room with a massage table ($148) or floor mat (trifold memory foam mattress 4″). Most mobile massage therapists offer reduced rates if the client provides the equipment, linens, tools, and/or supplies.
Nuance Bodywork 