We can use gravity to self-treat for musculoskeletal pain and strain. This is knowledge that comes from Yoga.
Step 1 – Align with Wall
Use a yoga mat. Stand next to the wall and sit down, aligning the side of hip with the wall.
Step 2 – Hips in Corner
Sweep feet up the wall while protecting head as it touches the ground.
Get hips as close to the wall as possible.
Step 3 – Straighten Spine
Bend knees so that sacrum (bottom of spine) can flatten against the ground.
Pull chin under, which will stretch and straighten spine and reduce strain on the front of the neck.
Step 4 – Shoulder Strain
Straighten legs enough to create a comfortable stretch of hamstrings while sacrum stays on floor.
Raise arms above head with hands touching opposite elbow.
This pose will compress shoulders and open chest.
Swap sides after a few minutes
Step 5 – Rhomboid Relief
Brings hands together in front of chest, bend elbows to 90 degrees and raise arms slowly in an arc above head.
Find the best angle for compression between shoulder blades.
Hold the pose for a few minutes.
Step 6 – Tension Headaches
Put hands under neck with fingers on each side of the spine.
Press upwards into each side of the gap next to spine providing compression where you feel tension.
Pull the tips of the fingers away from the spine towards the side of the neck.
Step 7 – Spinal Roll
Put hands on knees for stability, raise hips off the ground slowly and tighten stomach.
Straighten legs so only neck and shoulders are on the ground. Maintain this for a few seconds to feel the compression on the top of the shoulder blades.
Drop back down slowly, allowing pressure from gravity to press into each vertebrae of the spine for a few seconds before continuing
Roll up and down slowly with gravity compressing muscles and massaging spine.