Restorative Health and Wellness

02/03/2026

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.

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.

01/20/2026

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.

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.

01/06/2026

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.

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.

12/16/2025

TMJ face self massage: A simple step by step guide

Step-by-step TMJ face self-massage to release masseter and temporalis tension. Safe, hands-on techniques you can do in minutes to ease jaw tightness.

12/02/2025

Supported shank rotation while sitting: a simple seated tutorial to bring your feet forward

A short seated tutorial to rotate the lower leg, align your feet, and reduce knee and hip strain — practice anywhere at your desk, stool, or table.

11/18/2025

Sitting with low back support: Simple, practical ways to keep your lumbar curve while you sit

Simple, affordable ways to support your low back while sitting. Learn what to use (pillows, towels, wedges), how to position supports, and quick checks to preserve your lumbar curve and reduce

11/04/2025

Adductor Strap Stretch: A Simple, Supportive Routine by Emily Boudwin

Learn a gentle, supported adductor strap stretch by neuromuscular therapist Emily Boudwin. A step-by-step wall-and-floor routine to open inner thighs and ease low-back tension.

10/21/2025

Intercostal breathing: a simple strap-assisted tutorial to free your rib cage

A simple strap-assisted tutorial from neuromuscular therapist Emily Boudwin to free tight intercostal muscles, retrain lower-torso breathing, and ease rib-cage discomfort at home.

10/07/2025

Struggling to lie flat? Neuromuscular therapist Emily Boudwin demonstrates a simple pillow setup to support your head and shoulders, reduce rib flare, and gently relax the psoas. Perfect for naps or a quick restorative reset. Read the step-by-step tutorial and try it tonight.

https://restorativehealthandwellness.com/comfortable-back-sleep-pillow-setup-relax-psoas/

09/16/2025

Sleep on your side? Small changes can make a big difference. In this easy, practical guide Emily Boudwin (neuromuscular massage therapist) shows a simple pillow setup—stacked firm pillows and a small hug pillow—to keep your head aligned, prevent tingling in the hands, and reduce hip/low-back strain. Try her quick checks for neutral alignment and easy arm positions tonight and sleep more comfortably. Read the full step-by-step guide on the blog.

https://restorativehealthandwellness.com/side-sleeping-with-support-guide/

09/02/2025

Tired of the chair/standing grind? I’m Emily from Restorative Health and Wellness — I set up a comfy, affordable floor desk with a buckwheat cushion to help me move more, reduce stiffness, and stay productive. In the post I share why it works, what gear I use, and a step-by-step setup you can try at home or in the office. Read the full tutorial and try Floor Sitting for a simple posture and movement upgrade.

https://restorativehealthandwellness.com/floor-sitting-buckwheat-cushion-setup/

08/19/2025

Tired of stiff necks after a good read? Emily Boudwin from Restorative Health and Wellness shares simple, hands-on ways to protect your neck and shoulders while reading. Learn how to hold your book or Kindle at eye level, support your arms, use pillows and stands, and change positions to reduce strain. Try the quick exercises if your neck already feels tight—small changes make a big difference.

https://restorativehealthandwellness.com/reading-with-better-neck-posture/