WHAT YOU WILL NEED:

15 MINUTES

2 TENNIS BALLS

REST ON YOUR BACK ON A YOGA MAT OR A SOFT TOWEL. PLACE A TENNIS BALL ON EITHER SIDE OF YOUR SPINE RIGHT ABOVE PELVIC BONES (BASE OF SPINE).  IT IS IMPORTANT NOT TO PLACE THEM DIRECTLY ON YOUR SPINE BECAUSE IT IS DAMAGING TO THE VERTEBRAE. RELAX AND LET BODY WEIGHT REST ON TENNIS BALLS. AFTER ONE MINUTE, MOVE BALLS UP AN INCH ON EACH SIDE. REPEAT UNTIL BOTH TENNIS BALLS HAVE MOVED UP TO THE BASE OF THE NECK.

• USE A BLOW DRYER ON SCALP. THE HEAT WILL OPEN BLOOD VESSELS ARE ARE CONSTRICTING CAUSING TENSION.

• STEAM WITH EUCALYPTUS ESSENTIAL OIL FOR CONGESTION AND SINUS HEADACHES. FILL A SINK WITH HOT WATER AND ADD 5 DROPS OF EUCALYPTUS OIL. LEAN HEAD OVER SINK AND COVER HEAD WITH A TOWEL FOR UP TO 15 MINUTES.

• APPLY HEAVY CONCENTRATED PRESSURE (ACUPRESSURE)  TO PRESSURE POINTS TO RELIEVE TENSION.

SIDES OF NOSE TO RELIEVE SINUS PRESSURE AND CONGESTION

BASE OF NECK TO RELIEVE TENSION IN BROW AREA

BETWEEN THUMB & INDEX FINGER PAIN IN TEMPLE AREA

ICE AND HEAT ARE SIMPLE WAYS TO RELIEVE TENSION AND SORENESS. NOT KNOWING WHEN TO USE THESE METHODS CAN SOMETIMES MAKE SYMPTOMS WORSE.

USE ICE IF YOU ARE FEELING SORE FROM A DEEP MASSAGE OR AFTER EXERCISING. ICE BRINGS NEW OXYGENATED BLOOD TO THE AREA YOU ARE APPLYING IT TO. AFTER A MASSAGE, THE ICE FLUSHES OUT ANY OLD BLOOD OR TOXINS THAT MAY BE ACCUMULATING IN THE MUSCLE TISSUE.

USE HEAT FOR CHRONIC CONDITIONS, MUSCLE SPASMS AND CRAMPS. HEAT WILL WARM THE MUSCLE TISSUE AND PROMOTE BLOOD FLOW. MOIST HEAT CAN ALSO BE USED AND IS GREAT FOR PAIN RELIEF.

USE HEAT FOR NO MORE THAN 20 MINUTES AT A TIME. A HOT WATER BOTTLE, STEAM TOWELS OR HEATING PADS ARE AN EASY WAY TO APPLY HEAT. DO NOT USE HEAT IF THE AREA IN INFLAMED, HOT TO THE TOUCH OR IF SUFFERING FROM ANY INFLAMMATORY DISEASE.

USE ICE FOR NO MORE THAN 10-15 MINUTES AT A TIME AND DO NOT APPLY DIRECTLY TO SKIN. ICE CUBES,  FROZEN GEL PACKS AND EVEN FROZEN VEGETABLES OR FROZEN WATER BOTTLES ARE AN EASY AND EFFECTIVE  WAY TO USE THIS METHOD.

DETOX BATH

2 C. EPSOM SALT

1 C. BAKING SODA

1 C. MINERAL SALTS (SEA SALTS)

SOAK 20 MINUTES IN A HOT BATH. BE SURE TO HAVE ALL LYMPHATIC SITES (NECK AND UNDERARMS) SUBMERGED. *PLAN AHEAD! THIS BATH RECIPE DRAWS OUT LACTIC ACID AND TOXINS FROM THE BODY WHICH MAY CAUSE ONE TO FEEL DIZZY OR LIGHTHEADED. DRINKING PLENTY OF FLUIDS BEFORE AND AFTER WILL INCREASE GOOD RESULTS.

AROMATHERAPY SOAKS

ADDING BLENDS OF ESSENTIAL OILS CAN ADD ANOTHER THERAPEUTIC BENEFIT TO A REGULAR BATH SOAK.

NERVOUSNESS:                                                    INSOMNIA:

6 DROPS GERANIUM OIL                                       4 DROPS CHAMOMILE OIL

4 DROPS SWEET BASIL OIL                                   2 DROPS LAVENDER OIL

2 DROPS MARJORAM OIL

FOOT SOAK:

4 DROPS PEPPERMINT OIL

1C. EPSOM SALT

SOAK 15 MINUTES IN WARM WATER

*IMPORTANT! PLEASE BE INFORMED OF WHICH ESSENTIAL OILS ARE SAFE FOR BATH SOAKS AND FOR CHILDREN. IF YOU ARE PREGNANT OR NURSING PLEASE CHECK FOR SAFETY. SOME ESSENTIAL OILS MAY BE PHOTOTOXIC OR SKIN IRRITANTS.