Feel Better Between Appointments: Easy Self-Care You Can Do at Home

Feel Better Between Appointments: Easy Self-Care You Can Do at Home

While hands-on osteopathic treatment is a great way to restore movement and reduce pain, what you do between sessions plays a big role in maintaining your progress. Incorporating a few simple tools and techniques at home can help you feel better, move more freely, and stay on track with your goals.

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Here are three of our go-to self-care strategies you can start using right away:

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1. Stretching to Stay Mobile

Targeted stretching helps maintain flexibility, reduce muscle tightness, and prevent tension from creeping back in.

Tips for effective stretching:

• Hold each stretch for 20–30 seconds without bouncing
  
  
• Breathe slowly and deeply to help muscles relax
  
  
• Avoid stretching into pain—gentle discomfort is fine, but sharp pain is not
  
  
• Focus on areas you know tend to tighten up (e.g. hamstrings, hip flexors, neck, or chest)

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Your osteopath can give you a personalised stretch routine based on your needs, so don’t hesitate to ask at your next appointment.

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2. Spikey Ball for Trigger Point Relief

A spikey ball is a small, firm massage ball covered in soft nodules. It’s great for easing tight muscles and releasing trigger points—those small, sore knots that build up in overworked areas.

It’s especially helpful for:

• Shoulders and upper back
  
  
• Glutes and hips
  
  
• Feet
  
  

How to use it:

• Place the ball between your body and a wall or the floor
  
  
• Gently roll over tight areas until you find a sore spot
  
  
• Pause and hold for 20–30 seconds or until the discomfort eases slightly
  
  
• Breathe through it and keep the pressure comfortable—not painful
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3. Foam Roller for Muscle Recovery

The foam roller is another excellent tool for reducing tightness and improving circulation in larger muscle groups.

Best used on:

• Quads and hamstrings
  
  
• IT band (gently!)
  
  
• Calves
  
  
• Thoracic spine (upper/mid back)
  
  

Tips for rolling:

• Move slowly along the muscle
  
  
• Avoid rolling directly over joints or your lower back
  
  
• Spend 30–60 seconds on each area, pausing on tight spots as needed
  
  

It might feel intense at first, but with regular use, it becomes easier and more effective.

Keeping It Simple & Consistent

Self-care doesn’t need to be complicated or time-consuming. Even 10 minutes a day can make a big difference. The goal is to support your recovery and prevent little issues from becoming bigger ones.

Need some guidance?
At your next appointment, we’re happy to walk you through some of these techniques or help you develop a quick routine tailored to your needs. A little support between sessions goes a long way in helping you feel your best.