Resources, Exercises & Wellness Tips

Resources Regarding Integrated Positional Therapy

live-pain-free-without-drugs-or-surgery-coverWebsite – Pain Free Living

This is Lee Albert’s website with a great deal of information about how Integrated Positional Therapy can help you live pain free. There are many blogs, articles and testimonials, and you can sign up to receive occasional newsletters about pain free living.

Book – Live Pain Free Without Drugs or Surgery: How to use Integrated Positional Therapy to eliminate chronic pain by Lee Albert, NMT.

This is the definitive guide to self care for reducing chronic pain. I have copies available, and the Rutland Free Library  and the Shrewsbury Library have copies to check out. Or you can purchase a copy on Amazon.  Live Pain Free

Here are some articles specifically about IPT that can give you a broader understanding of how to use it in your life:

http://www.spiritofchange.org/Spring-2017/Balance-Your-Body-To-Relieve-Pain/

http://www.spiritofchange.org/alternative-health/A-Gentle-Way-To-Manage-Chronic-Pain/

http://www.spiritofchange.org/Journal-of-Natural-Healing/Plantar-Fasciitis-Foot-Pain-Relief-Using-Integrated-Positional-Therapy/

Proper Sitting Position

This video from Lee Albert shows how to reduce the pain caused by improper sitting, driving and computer positions: Proper sitting/driving/computer positions

Guided Breathing Exercises

Focused and guided breathing can go a long way towards healing neuromuscular pain. The act of slowing and deepening your breathing turns on your parasympathetic nervous system which relaxes your muscles (bringing blood and oxygen to ishemic tissue) and releases a host of beneficial neurotransmitters (primarily endorphins, our bodies’ natural pain relievers). And studies at Harvard have shown that 12-15 minutes is long enough to begin changing gene expression to your benefit! But even a few moments of deep breathing can begin to elicit the relaxation response and bring you healing benefits. Below are several links to guided breathing/meditation videos. These would be a good place to start, however I also encourage you to take some time to search for guided breathing exercises that resonate with you personally.

https://www.youtube.com/watch?v=awc8MLSpjlQ

https://www.youtube.com/watch?v=7wFX9Wn70eM

Guided Meditation for Pain Relief with music

Pain Management – Guided Mediation

Hydration

Adequate hydration is a key factor in reducing muscle pain. The standard amount of water recommended is half your body weight in ounces each day. This may seem like a lot of water if you aren’t used to it. Start increasing slowly. Increased urination that happens initially will subside as your body begins retaining the fluid better. If you have been drinking this amount of water regularly and still find that you are dehydrated and passing the fluid through your body, you may have some electrolyte imbalance. Drinking coconut water may help this. Drinking warmer water may also help. The following website also has some useful information regarding hydration that you may find helpful: bodyecology

Also the following book shows how many conditions and diseases including asthma, allergies, arthritis, hypertension, depression, headaches, diabetes, obesity, and MS are caused by persistent dehydration – with recommendations for how to stay properly hydrated. I have copies available for loan:

Water for Health, for Healing, for Life: You’re Not Sick, You’re Thirsty!  by F. Batmanghelidj

10 Minute Routine for Upper Body Alignment

This is an excellent 10 minute yoga routine to improve posture in your upper body: Upper body yoga

How to Use a Strap to Help with Posture

This video shows how to use a strap to improve your posture. I have straps of varying lengths and written instructions available to use. – https://www.youtube.com/watch?v=3C7VwI177QI

Additional Miscellaneous Resources

Walking and running are excellent ways to stay healthy, but can cause injury when the body is out of balance. This book has many useful tips for maintaining proper alignment during movement. I have copies available for loan.

ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Running  by Danny Dreyer

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