Read more here: https://www.getwellen.com/well-guide-bio/nicole-lombardo-stoltz-pt-dpt
Nov 3, 2026
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3 min read
A 2004 review of 6 randomized trials found it reduced pain more than standard care.
Nov 2, 2026
The psoas, attached directly to your lumbar vertebrae, releases when the hips bend to 90 degrees.
Oct 30, 2026
The soleus only stretches when the knee is bent. Years of straight-leg stretching skips it entirely.
Oct 29, 2026
A drop of 2 points or more after 4 weeks counts as a meaningful change. Anything less, return it.
Oct 28, 2026
Score morning stiffness 1 to 10 today, drink 8 oz twice a day, and check the number on day 21.
Oct 27, 2026
PTs use this same swap after knee replacements to prevent contracture.
Oct 26, 2026
Hold each tender spot for 60 seconds, then shift one inch and hold again.
Oct 23, 2026
The shoulder blade can't rotate out of the arm's path, and the tendons get compressed on every overhead lift.
Oct 22, 2026
One cotton layer over the spikes, 15 minutes on the floor, stiffness scored before and after.
Oct 21, 2026
Forty-six percent burned in week one; most stopped burning by the end.
Oct 20, 2026
Disc stress from morning bending may rise about 300 percent after a full night's sleep.
Oct 19, 2026
Three seconds per position, five cycles, no equipment.
Oct 16, 2026
Two sets on day one, four by Sunday, rate your stiffness on Monday.
Oct 15, 2026
Roll a bath towel to about four inches, lie back, ten minutes on the floor.
Oct 14, 2026
A warm towel before bed for fifteen minutes, not rubbing alcohol from a spray bottle.
Oct 13, 2026
Stairs hit 3.3 times body weight per step, but sitting holds the load for hours.
Oct 12, 2026
Lean on a counter, let the arm hang, rock ten circles each way.
Oct 9, 2026
Round the back, arch the back, 70% of your range, about a minute per set.
Oct 7, 2026
Cold-pressed, 1 to 2% TQ on the label, half a teaspoon with food for two weeks.
Oct 6, 2026
Warm water, five minutes, before the first task of the day.
Oct 5, 2026
Ten slow press-ups that bend your lower back the opposite way to your chair.
Oct 2, 2026
Five timed chair stands give you a hip score. Three days of glute work may move it.
Oct 1, 2026
2 min read
One small trial backs the onion compound. None backs the wrap.
Sep 29, 2026
One firm pillow takes seven hours of pressure off your outer hip.
Sep 28, 2026
A 701-person trial nearly doubled the time before the next flare.
