This is going to sound WAY OUT THERE, but bear with me... This one is for your lower back (and pelvic bone- which has a lot to do with how you carry your body and is easily agitated by carrying babies... though I've never been pregnant? Go figure...)
Get about a 12 inch ball (any ball really- I have the 'Bender Ball,' and I'm also the Queen of info-mercials- HA). Lay flat on the floor and bring your knees up so your feet are still on the floor but about 8 inches from your tailbone. Place both feet together and open your knees, putting the ball between them. Slowly and firmly apply pressure not only so the ball stays in place, but if your lower back/pelvis is 'out' you will hear a dull pop like you would at a chiropractor.
The first time my acupressurist helped me with this I nearly died with relief... I heard little pops ALL the way across my lower back. For years my lower back has been locked, and I went to one chiropractor or another (even got strapped into this stretching machine- don't ask...) but had little to no relief. It's been 3 months and I still perform this exercise nightly but the pops are smaller and smaller... my back is finally back in place and holding itself erect. Oh, if you feel a numbness after the first time (I did not) wrap an ice pack in a towel and place it across your lower back for 20 mins.- always ice skeletal issues and heat muscular.
OK- this is also really crazy. Because my lower back has been dislocated for so long it caused digestive problems... now that my back is healthier (and I drink LOTS of water) no more rabbit turds of constipation.
Lastly, the upper body posture. My posture was so bad, I'm only 35 and was already getting a dowager's hump- one of those funky Qusimodo (sp) things on my neck, and I do receive regular massages. The massage helps tremendously in temporarily in alleviating the tension, but my therapist cannot practice truly DEEP TISSUE- which is what my acupressurist initially began with. Let me preface that it hurts like hell initially- you HAVE to know your belly breathing, but within 5 seconds the pain is gone and the muscle has released. Naturally, he started out less deep (it certainly didn't feel like it) and each week would release tension in deeper muscles.
Now when I go in, the muscles release almost immediately (15 mins. max.), and he is on to the skeletal- he isn't using the bone-wenching manipulation like a chiropractor only firm pressure. He's owned the local massage/alternative therapy school for over 30 years and has trained every massage therapist I've been able to find any (even the most minimal amount) of relief from- so he's legitimate and trustworthy. PLEASE do not let just any acupressurist perform these exercises- he was also working on me for over 2 months before he began working on my sternum.
Oh, I used to suffer at LEAST 4-6 major migraines a month and had nearly daily headaches. I've had ONE hormonal migraine since May and have an occasional headache that is relieved with ibuprofen and a catnap.
OK, on to the upper back. Even while I was seeing my chiropractor (haven't been for awhile), he recognized that my skeletal issues were caused by tense muscles so the cycle was never-ending. The first time Lonnie (my acupressurist) worked on my sternum I thought he would crush me- VERY uncomfortable and I was tender for a couple days. It still isn't a pleasant experience, but I’ve seen (and so have friends) and FELT the results and it's totally worth it.
Realigning the sternum is not something you can do yourself, but he did give me exercises I can share with you.
The first is to lay on a big balance ball with 5 lb. weights in each hand lazily letting your arms stretch out parallel to your shoulders. This opens the breastbone and feels really good. I alternate this between core work on the ball (remember, your ab muscles are like a natural girdle that hold your body in place).
The other exercise is a little more uncomfortable for me. Stand with your body snugly against the doorjamb, place your arms above your head, and grab on to the door molding with your fingertips right at ear level. Slowly lean forward, keeping your heels against the door frame- again this opens the sternum. For me, this exercise is still a little uncomfortable but helps between sessions.
Lastly, the hatial hernia... once my sternum/breastbone is back in place and holding, Lonnie will begin to physically manipulate my stomach down (I know, hard to believe). I haven't started this (prob. in 4-6 weeks- my body was such a MESS ), so I can't really explain it, but MichiganMom did sent me this link on the manipulation and also home remedies (I haven't tried them but believe they probably do work because MM really knows her stuff and is an EXCELLENT source of information). Here's the site:
<A HREF="
http://steven-horne.com.phtemp.com/Down ... Hernia.pdf" TARGET=_blank>
http://steven-horne.com.phtemp.com/Down ... nia.pdf</A>
Best Wishes,
Emily