Complete Self Care Kit
Complete Self-Care Kit
📦 What’s Inside
- Neck Self-Care Guide – muscles, acupressure, reflexology, exercises
- 6 Sciatica Stretch Cards – knee to chest, figure-four, hamstring, cat-cow, strap stretch, child’s pose
- 6 Trigger Point Maps – upper traps, levator, SCM, QL, piriformis, gluteus medius
- Safety & Contraindications
👥 Intended Audience
Massage therapists, body workers, physical therapists, chiropractors, yoga instructors, and educated clients seeking home self-care.
📋 Instructions for Use
1. Review safety guidelines before starting.
2. Perform techniques gently — never force through sharp pain.
3. Hold acupressure points and trigger points 30–60 seconds.
4. Stretch after releasing tight muscles.
5. Apply heat before, ice after if sore.
6. Drink water after myofascial release.
7. Use the tracker to monitor progress and compliance.
This kit is for professional reference and educational purposes only. Not medical advice.
Consult a qualified healthcare provider before beginning any new treatment, especially if pregnant, injured, on blood thinners, or have undiagnosed pain.
If symptoms worsen or radiate, discontinue use and seek medical attention.
📖 Table of Contents
1. Neck Self-Care — No Pillow Required
1.1 Key Muscles to Target
| Muscle | Location & Role |
|---|---|
| Upper Trapezius | Shoulders → base of skull; tension from stress/posture |
| Levator Scapulae | Side neck to shoulder blade; stiff neck, “crick” |
| Sternocleidomastoid (SCM) | Collarbone to behind ear; headaches, forward head posture |
| Suboccipitals | Base of skull; tension headaches, dizziness |
1.2 Self-Massage (No Pillow)
- Pinch & Glide (Upper Traps): Pinch muscle between thumb & finger. Glide shoulder → neck. 5 passes.
- C-Grip (SCM & Scalene): Form “C” with thumb & index around side of neck. Compress & slide downward. Avoid carotid pulse.
- Knuckle Drag (Levator): Loose fist. Rake knuckles from shoulder blade up to skull base.
- Suboccipital Release: Lie on back, fingers at skull base. Nod slightly — hold tender spots 30 sec.
1.3 Acupressure Points (hold 30–60 sec)
| Point | Location | Use |
|---|---|---|
| GB-20 (Wind Pool) | Hollow below occiput, 2″ apart | Headaches, stiff neck |
| LI-18 | Side neck, at Adam’s apple level | Throat tension, neck stiffness |
| SI-3 (Hand) | Hand edge below pinky knuckle | Neck pain, occipital tension |
| BL-10 | 1.5″ lateral to midline, below skull | Eye strain, neck rigidity |
1.4 Reflexology for Neck Pain
- Neck reflex (foot): Medial side of big toe base — thumb-walk 1 min.
- Cervical spine reflex (hand): Inner edge of thumb — rotate fingertip pressure.
- Shoulder/Neck reflex (foot): Lateral foot below pinky toe pad — knuckle press.
1.5 Neck Exercises (daily)
- Chin tuck: Pull chin straight back (“double chin”) — hold 5 sec, 10x.
- Upper trap stretch: Sit on one hand, tilt ear opposite shoulder — 30 sec.
- Levator stretch: Turn head 45°, tuck chin to armpit — 30 sec.
- Isometric resistance: Palm on forehead → press head forward into hand (no movement)
2. Sciatica Stretch Routine (6 Cards)
🎯 Targets: Piriformis, glutes, lower back
How to do it:
1. Lie on back, knees bent, feet flat.
2. Pull one knee toward chest with hands behind thigh.
3. Hold 20–30 seconds.
4. Lower slowly. Repeat 2–3x per leg.
⚠️ Avoid if: sharp groin pain or recent hip surgery.
🎯 Targets: Piriformis muscle
How to do it:
1. Lie on back, knees bent, feet flat.
2. Cross one ankle over opposite knee (form a “4”).
3. Pull uncrossed leg toward chest.
4. Hold 30 sec. Switch legs. Repeat 2–3x per side.
⚠️ Avoid if: knee or hip injury.
🎯 Targets: Hamstrings
How to do it:
1. Sit on floor, one leg straight.
2. Other leg bent, foot against inner thigh.
3. Hinge at hips, reach toward toes.
4. Keep back flat. Hold 20–30 sec. Switch legs.
⚠️ Avoid if: lower back disc herniation without PT guidance.
🎯 Targets: Entire spine, lower back, neck
How to do it:
1. Start on hands and knees (table position).
2. Cow: Inhale, drop belly, lift tailbone & head.
3. Cat: Exhale, round spine, tuck chin & pelvis.
4. Move slowly with breath. Repeat 10–15x.
⚠️ Gentle. Stop if wrist or knee pain occurs.
🎯 Targets: Hamstrings, lower back — safer for disc issues
How to do it:
1. Lie on back, both legs straight.
2. Loop strap/belt/towel around one foot.
3. Raise leg straight up, keep other leg down.
4. Pull strap gently. Hold 30 sec. Switch legs.
💡 Keep lower back pressed into floor. Don’t lock knee.
🎯 Targets: Lower back, hips, spine — gentle decompression
How to do it:
1. Start on hands and knees.
2. Sit hips back toward heels.
3. Extend arms forward or alongside body.
4. Rest forehead on floor. Breathe deeply.
5. Hold 30–60 seconds.
💡 Modification: Pillow between thighs & calves if knees are stiff.
3. Trigger Point Maps
Referral: Pain up side of neck → temple → behind eye
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Neck — X — Shoulder
X = Top of shoulder, midway between neck & shoulder tip
Release: Pinch with fingers or use ball against wall. Hold 30–60 sec.
Referral: Sharp pain at angle of neck + stiff rotation + medial scapula pain
|
Shoulder blade /// pain
X = Angle of neck, just above shoulder blade
Release: Reach opposite hand over shoulder, press thumb into muscle.
Referral: Forehead pain, deep eye pain, dizziness, behind ear
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X
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Collarbone
X = Diagonal cord on front/side of neck
Release: Gently pinch muscle belly. ⚠️ Avoid carotid artery.
Referral: Deep low back ache, hip/groin pain, down outer thigh
| |
| X | (deep, along iliac crest)
Hip ——— Hip
X = Between lower ribs & hip bone, deep
Release: Lie on tennis ball between ribs and hip bone. Hold 30–60 sec.
For educational purposes only. Created with AI assist.
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