Self Care Manual
A practical guide to structural bodywork — understanding your body's common postural patterns and how to release, expand, and realign them at home.
How to Use This Guide
The human body is in a constant state of regeneration. Every tissue continuously rebuilds itself, reinforcing whatever patterns of movement and posture you repeat most often. The body's goal is efficiency — making habitual movements easier by requiring less energy over time.
When joints are not moved through their full range of motion, fascial restrictions begin to form. This manual offers a practical overview of the body's most common postural patterns in the context of modern life, and shows you how to work effectively toward expansion and functional alignment — using only your hands and two inexpensive tools.
Theracane — A curved cane-shaped tool that allows you to apply leverage and directed pressure to hard-to-reach areas of your back and hips without straining your hands.
Lacrosse Ball — A firm rubber ball ideal for sustained deep pressure on muscles and fascia, especially when used with body weight.
Chapters
Foundations
Introduction · Medical Terminology · Palpation Skills · Common Postural Patterns
Lower Body
Feet · Lower Leg · Knee · Upper Leg
Core & Spine
Pelvis, Glutes & Core · Low Back · Mid Back (LDH) · Upper Back · Rib Cage
Upper Body
Shoulders & Chest · Neck & Head
Reference
Fascial Lines · Muscle Imbalance · Trigger Points · Acupressure Points · Movement Practices