Restorative Movement and Massage
Twice a month newsletter content on self massage, moving well, etc.
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Massage and Moving Well
In these twice a month email newsletters I share with you:
Perfect timing! I’m at the table working and needed this reminder. Excellent tip!
Comment from: Is your shoulder rounding forward?
Self Massage Tutorials
Watch the videos and follow along as I teach you how to self massage, using a massage gun, ball, etc.
Simple Exercises
In these video tutorials I give you easy to follow along exercises to help you move better.
Stretches and so much more…
Sit down, relax and stretch these areas that tend to be sore for most of us.
Previous Newsletters
Suboccipital muscles pain relief: a simple head readjustment you can do now
Quick, gentle head repositioning to ease suboccipital tightness and base-of-skull headaches. Learn a 1–3 minute technique you can use during screen breaks.
Trapezius self massage: Simple doorway ball technique
If your shoulders carry tension and headaches, a quick Trapezius self massage can make a huge difference. This easy method uses a small ball and a doorway to target the…
Eating on the Floor With a Floor Table
Learn how to start eating on the floor with a cushion and floor table. This guide shares easy setup tips, sitting positions, and the goal: movement variety without slumping your…
Rhomboid Pushup: A Gentle Wall Exercise to Relax the Upper Back
Relieve upper-back tension with the Rhomboid Pushup. A gentle wall exercise for posture and relaxation. Easy 30–45s holds, ideal for desk breaks.
Levator Scapula causing pain — Why your shoulder “holds” a strap and what to do about it
If you feel a familiar tight knot at the side of your neck by mid-afternoon, chances are you are dealing with a common problem: Levator Scapula causing pain. That muscle…
What I’ve Learned from My TMJ Experiences: A Practical Guide to Understanding and Soothing Jaw Pain
Personal TMJ insights and practical at-home strategies to ease jaw pain. Learn how side-specific symptoms, nasal breathing, sinus care, and gentle self-massage can help.
Shoulder rounding forward: a simple elbow cue that opens your chest and eases nerve irritation
Use a simple elbow-rotation cue to open your chest, reduce brachial plexus irritation, and reverse rounded shoulders with quick checks and 3 practical exercises.
Relax your neck with a simple head roll and chin tuck
Relieve neck and shoulder tension with slow head rolls and a chin-tuck/head-hang sequence. Easy daily practices to retrain posture and find neutral alignment.
Sternocleidomastoid self massage for neck and headache relief
Learn a safe, step-by-step SCM self-massage to ease neck tension, reduce certain headaches and relieve referred eye pain. Short daily sessions (2–3 min per side) and safety tips included.
How to readjust sitting at the computer for a healthier neck and posture
Reduce neck and shoulder strain with three quick posture checks, a 10–20s desk head reset, and simple workstation adjustments. Practical steps to retrain muscles and ease headaches.
TMJ face self massage: A simple step by step guide
I teach practical, hands on techniques for relieving jaw tension. This TMJ face self massage routine focuses on the two main areas that commonly hold tension: the masseter along the…
Supported shank rotation while sitting: a simple seated tutorial to bring your feet forward
Supported shank rotation while sitting is an easy, practical habit you can practice anywhere—at your desk, on a stool, or while working with clients. This small, repeatable adjustment helps the…
Sitting with low back support: Simple, practical ways to keep your lumbar curve while you sit
Hi, I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. In this tutorial I’ll walk you through why sitting with low back support matters and exactly what to…
Adductor Strap Stretch: A Simple, Supportive Routine by Emily Boudwin
Hello — I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. In this post I’ll walk you through my favorite adductor strap stretch that uses the wall and…
Intercostal breathing: a simple strap-assisted tutorial to free your rib cage
Hi, I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. In this practical tutorial I walk you through Intercostal breathing using a simple strap so you can feel,…
Back Sleeping with support: A Simple, Comfortable Tutorial
Hi — I’m Emily Boudwin, Neuromuscular Massage Therapist and Restorative Exercise Specialist. I created a short demonstration showing a very simple way to sleep on your back with proper…
Side Sleeping with support: A Simple Step-by-Step Guide from Emily Boudwin
Hello — I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. I created this guide to walk you through my personal, practical approach to side sleeping with support…
Floor Sitting: How I Set Up a Comfortable Floor Desk with a Buckwheat Cushion
Hi, I’m Emily Boudwin from Restorative Health and Wellness. In this post I want to walk you through a practical, inexpensive approach to Floor Sitting during long work sessions —…
Reading with good neck posture: simple tutorial to protect your neck and shoulders
Hi, I’m Emily Boudwin from Restorative Health and Wellness. If you want practical, hands-on ways to read a paper book or a Kindle while protecting your neck, this tutorial is…
Picking Shoes That Support Your Feet: A Guide to Healthy Footwear
Hello! I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. Today, I want to share some insights on supporting your feet through the shoes you choose. Our feet do…
How to Stretch Your Toes: A Simple Guide to Improve Foot Health and Function
Hi, I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. Today, I want to share with you the importance of learning how to stretch your toes effectively. Our…
Creating New Habits: Simple Strategies to Integrate Positive Changes into Your Daily Life
Creating new habits can often feel overwhelming, especially when life’s unpredictability throws stress and distractions our way. My name is Emily Boudwin, and as a neuromuscular massage therapist and restorative…
Neck Pain Don’t Wear a Bra: Understanding the Connection and Finding Relief
Hi, I’m Emily Boudwin, a restorative exercise specialist and neuromuscular massage therapist. Today, I want to share some insights about a common cause of pain inside the neck—specifically related to…
Masseter Muscle Self Massage: A Step-by-Step Guide for Relief and Relaxation
TL;DR: Jaw pain blindsided me, but with some creative self-massage (and a few comical moments), I managed the swelling and tension. Key takeaway: Don’t wait for a flare-up—consistent care is…
Effective Calf Massage Techniques Using a Massage Gun for Plantar Fasciitis Relief
Calf massage is an essential technique for anyone looking to alleviate foot pain, improve leg mobility, or address issues like plantar fasciitis. In this comprehensive tutorial, I will guide you…
Masseter Self Massage: A Simple Guide to Relieving Jaw Tension and TMJ Discomfort
If you’ve ever experienced jaw tightness, pain, or discomfort around your temples or cheeks, you’re not alone. The masseter muscle, a powerhouse of the jaw, often gets overworked and tense,…
Why You Should Sit on the Floor and How to Get Up
Hello! I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. Today, we’re diving into the importance of sitting on the floor and how to get up and down…
Lateral Pterigoid Massage: A Deep Dive into Jaw Relief
I’m Emily Boudwin, neuromuscular massage therapist and restorative exercise specialist. Today, we’re diving into a crucial area of jaw health: the Lateral Pterygoid Massage. This massage focuses on the upper…
Massage Medial Pterygoid: A Guide to Relieving TMJ Pain
Hello, I’m Emily Boudwin, a neuromuscular massage therapist and restorative exercise specialist. Today, we’re diving into the world of TMJ and focusing on a crucial muscle: the medial pterygoid. This…
Embracing Relaxation: The Art of Passive Hip Extension
Passive hip extension is a simple yet effective technique that promotes relaxation and flexibility, manageable at home with minimal equipment.
Unlocking Hip Flexibility: A Guide to Releasing the Iliacus
Release tight hip flexors caused by sitting and embrace better flexibility with restorative techniques for the iliacus muscle.
Unlocking the Power of Eye Muscles: A Guide to Eye Movement and Health
Remember, your eyes are muscles too! Engage in regular eye exercises to boost your health and reduce discomfort, making sure to pay attention to their movements without relying on your…
Giving Your Eyes a Break: The Importance of Long-Distance Viewing
To maintain optimal eye health, it’s essential to take regular long-distance viewing breaks from screen time, allowing your eyes to rest and readjust between close-up tasks.
Mastering Tight Hip Flexors Relief with a Massage Gun
Feeling frustrated, by tight hip flexors hindering your day to day movements? You’re definitely not alone in this struggle! A lot of folks deal with discomfort in that region because…
Kneecap Release: A Comprehensive Guide to Improved Mobility
The kneecap release is a simple yet effective technique that can significantly enhance your knee health and overall mobility. By incorporating it into your daily routine, you can achieve better…
Suboccipital Self Massage: A Guide to Easing Tension Headaches
Welcome to the world of suboccipital self massage, a technique that can help ease tension and alleviate headaches originating from the base of the skull. This guide will take you…
Understanding Suboccipital Headache: Causes and Solutions
Have you ever experienced a headache right at the base of your skull? This type of headache, often referred to as a Suboccipital headache, can be quite bothersome and is…
Stretching the Top of Your Foot: A Simple Guide
Stretching the Top of Your Foot: A Simple Guide Are you experiencing discomfort in the top of your foot or the front of your calf? If so, you’re not alone…
(Video) Hamstring Self Massage
Have you ever wondered how to massage your hamstrings? Well look no further. In this video I show you how, using a couple of small balls in a sock while…
(Video) Strap Assisted Air Squats: Standing to Sitting
In this video I guide you through strengthening the backs of your legs and glutes, while doing a chair squat. You will use a door anchor and strap with hand…
(Video) Sit on your Sitz Bones!
Do you get low back and hip pain? Readjust how you are sitting and it’s likely that the pain and tightness will ease. Watch the video and follow along as…
(Video) Pain in your knee? Massage your IT Band with a massage gun
Do you ever have pain inside your knee? The IT Band, Iliotibial band, might be the culprit! This band of connective tissue stabilizes the knee. It can start to stick…
(Video) Periformis Self Massage with a ball
Are your internal hip rotator muscles hurting? Then try out this simple massage with a ball. Watch the video and follow along as I give you variations to help get…
Periformis (Glute deep hip rotators) #4 stretch
Are your internal hip rotator muscles hurting? Then try out this simple stretch while sitting up in a chair. Watch the video and follow along as I give you variations…
Calf Stretch: a bit of a twist
If there is one stretch that everyone knows, its the calf stretch! I’m going to give you some tweaks to this popular stretch to help you get more out of…
Are Your Shoulders Hurting You? Follow along with this self massage
How frequently does your shoulder ache, especially after a long session at the computer? The primary muscle that causes this ache is the trapezius muscle shown here.Do you see the…
Relax Your Spine With This Rhomboid Pushup Exercise
Do you have a stiff upper back? Then this spine relaxing exercise is for you! It’s the rhomboid pushup. The rhomboid muscle, shown below, moves the vertical side of the…
Do you get Hip Pain? Watch this video to find out what you can do
Do you ever have pain at or around your hip joint? Maybe this is why! This simple change in how you sit and lay down could make a huge difference…
How Do You Handle Extreme High Stress Situations?
Give yourself time to focus on you now, before high stress situations happen. This is what I have been doing for the last few years. This time what I am…
My Experience With a Concussion: Its effecting my vision and balance
As a massage therapist, there are times that I would love to get a massage from myself. Right now is one of those times! In February, while I was sick,…
Do your hands hurt?
We use our hands and fingers to do almost everything! But did you know that most of that movement comes from the muscles in your forearms? Watch the video and…
Does Your Low Back Hurt? The Psoas Muscle could be the culprit!
Do you struggle to stand up, or have consistent low back pain? One of the main muscles of the core tends to be tight (shortened in length) due to too…
Our Routines Are On Autopilot!
Our routines are on autopilot… We just automatically breathe, walk, sleep, sit. That is until something is off, isn’t working quite right, is causing pain, etc. How much do you…
Do Not Use a Massage Thumper Behind Your Ear!
When you are sick you just want to feel better… This has been me the last few weeks, as I recover from a concussion that I got when I fainted…
Personal Experiences with TMJ dysfunction
I love helping those who suffer from occasional TMJ issues and those who have regular TMJ problems. Why? Because I also suffer with TMJD. I would love for you to…
Is your shoulder rounding forward?
Is your shoulder rounding forward? Does this sound like you: “I’m experiencing numbness and weakness in my hands…” One of the culprits is having your shoulders rounded forward…
Follow Along with this Relaxing Head and Neck Tutorial Video
In this short tutorial video I will guide you in relaxing your neck through a head roll and readjusting your head to neutral on your neck. In this picture, the…
Another Pain in the Neck?!
This is an interesting muscle and we don’t realize that we are using it. Do you have a shoulder that is always able to keep a bag, backpack, bra strap,…
Pain at the base of my head…
Do you have discomfort or pain at the base of your skull? Or referred pain, like in the picture? A common set of muscles, called the suboccipitals, are typically the primary…
Pain in my Neck
Does this sound like you or someone you know? I have pain/stiffness in my neck when working on my computer … We live in an Age where it is common to…