The purpose of this guide is to make it easy for you to locate some of my online resources that may apply to the area(s) you are struggling with.

But before you dive in, here are a few things you should know:

Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The resources listed below might not fully address the specific symptom you are having. Some of the resources are more in-depth than others. They range from quick, stand-alone exercise demonstrations to client testimonials, to articles containing full-blown exercise routines for addressing a particular symptom. All of the resources are free, unless you see a $ next to it.

Here’s the summary of the most commonly mentioned areas people said they were struggling with (categorized by general body part) along with links to relevant resources:

• Hip Pain
  • General hip pain
  • Osteoarthritis in the hip
  • Getting back into alignment after multiple hip surgeries
  • One hip higher than the other
  • Sore hip from running
  • Persistent weakness in one hip
• Hip Pain Resources
  • Exercises For Healthy Hips eBook $
  • Three Ways To Align The Body For Pain Free Hips
  • Do You Deal With Hip Pain?
  • How To Relieve Hip And Low Back Tension With Hip Crossover Stretch
  • How I Banished Hip Pain Through Posture Alignment Therapy

• Low Back Pain
  • Constant low back pain
  • Difficulty activating the psoas
  • Herniated discs (L4/L5)
  • Sciatica
  • Quadratus Lumborum (QL)
• Low Back Pain Resources
  • Exercises For A Healthy Low Back eBook $
  • The Quick And Easy Way To Alleviate Low Back Pain
  • How To Relieve Hip And Low Back Tension With Hip Crossover Stretch
  • How To Relieve Chronic Low Back Pain In A Few Minutes Each Day
  • Cure Low Back Pain: Contract And Press For Hip Alignment
  • An Effective Stretch For Tight Hips Or Low Back (Psoas Release)
  • Fix Your Posture And Strengthen Your Body With Standing Windmill (This applies to the Quadratus Lumborum.)
  • QLO Stretch (Quadratus Lumborum)

• Knee Pain
  • Sore knee from running
• Knee Pain Resources
  • Exercises For Healthy Knees eBook $
  • Posture Intervention: Healing After A Knee Injury
  • The Postural Causes Of Knee Pain
  • Do You Have Knock Knees?
  • Meet Shelley, A Woman Who Prevented Knee Surgery At The Age Of 58

• Foot, Ankle & Leg Issues
  • Ankle flexibility
  • Can’t sit cross-legged on the floor
  • Muscle cramping during physical activity such as horseback riding
  • Leg and ankle cramps at night despite stretching
  • Calf issues
  • Plantar faciitis
  • Sore feet after standing and/or walking for a prolonged period of time
• Foot, Ankle & Leg Issue Resources
  • How to Fix Foot, Ankle, and Shin Pain with 2 Simple Foot Exercises
  • Free Your Toes By Stretching Your Plantar Fascia
  • Correct Your Lower Body: Progressive Posture Alignment, Part 4 (You can do the entire 4 week series, or you can focus on just part 4, which is all about the legs.)
  • Calf and Hamstring Stretch
  • Assisted Hip Lift
  • Hip Stretch

• Neck Pain
  • Upper cervical dysfunction (C1/C2)
  • Pinched nerves in the neck
• Neck Pain Resources
  • 5 Simple Exercises To Eliminate Neck Pain
  • Relieve Neck and Shoulder Tension with 1 Simple Exercise
  • The World’s Best Chest Opener: How to Un-Round Your Upper Back (By un-rounding the upper back we can put the neck back into a better alignment.)
  • How to Do an Amazing Upper Back and Shoulder Stretch (This applies to the neck by freeing up the thoracic back and allowing the upper traps to stretch.)
  • The Quick And Easy Way To Alleviate Low Back Pain (This is also a quick and easy way to alleviate neck pain.)

• Shoulder Pain
  • Arthritis in shoulders
• Shoulder Pain Resources
  • 3 Simple Exercises To Combat Slumped Shoulders
  • How Randy Resolved Chronic Shoulder Pain
  • 3 Exercises To Improve Your Shoulder Mobility
  • Fix Your Posture And Strengthen Your Body With Standing Windmill
  • How to Do an Amazing Upper Back and Shoulder Stretch
  • Do These 3 Wall Stretches to Relieve Arm, Shoulder, and Upper Back Tension

• Jaw Pain
  • TMJ disorder
  • Bruxism (excessive teeth grinding or jaw clenching)
• Jaw Pain Resources
  • Heal Your TMJ Disorder With 3 Simple Posture Exercises
  • A Natural Solution For TMJ Pain

• Sitting At A Computer All Day
  • Everyday stiffness in upper back/shoulders
  • Pain and numbness between the shoulder blades
  • Shoulder and neck tenseness from sitting at a computer all day
• Sitting At A Computer All Day Resources
  • 3 Simple Seated Stretches You Can Do at Your Desk
  • 3 Standing Exercises to Boost the Health of Your Workday
  • How to Break up Your Workday with a Simple Total Body Reset
  • How to Do a Glute Exercise Right at Your Standing Desk
  • Cell Phone Ergonomics: How To Avoid The “Smart Phone Slump”
  • 4 Office Exercises Nobody Will Know You Are Doing
  • Secretary Spread: 4 Exercises To Get Your Booty Moving Instead

• Abdominal Area + Breathing
  • Abdominal breathing
  • Strengthening the TVA (transverse abdominis)
• Abdominal Area + Breathing Resources
  • Child’s Pose Elevated – Pressure Glide
  • Drape

Thanks for checking out this guide of resources, I hope it comes in handy for you!

If you have questions you can contact me at maryann@realigntherapy.com.