• Movement
  • Nervous System Regulation
  • Science-Backed Education
  • Holistic Self-Care and Sustainable Healing
  • Nav Social Icons

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • About
    • Meet the Team
    • FAQ
  • Blog
    • Movement
    • Nervous System Regulation
    • Science-Backed Education
    • Holistic Self-Care and Sustainable Healing
  • Shop
    • Products
    • Cart
    • My Account
  • About
    • About Me
    • Services
    • Shop My Favorites
  • Contact
  • Contact
  • Mobile Menu Widgets

    Connect

    Search

get PT complete

PT Complete

Promoting fitness and wellness for the mind, body, and soul.

  • Home
  • Blog
    • Movement
    • Nervous System Regulation
    • Science-Backed Education
    • Holistic Self-Care and Sustainable Healing
  • Contact
  • Services

How to Build Self Care Into Your Daily Routine

May 16, 2021 · In: Mental Wellness, Self Care

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Phasellus ultricies ultricies nulla, convallis maximus lacus imperdiet sed. Etiam gravida arcu eget scelerisque gravida. Donec sit amet lectus feugiat, cursus felis sed, suscipit leo. Nulla facilisi. Phasellus dolor ipsum, convallis in quam nec, lobortis facilisis dolor. Pellentesque purus diam, laoreet vitae erat tincidunt, rutrum imperdiet dolor. This is an example of a link in a post. Donec dapibus augue ut dolor viverra, eget rhoncus nunc porta.

Proin id leo ac lectus ullamcorper varius sed ac dui. In laoreet elementum quam a vehicula. Nullam interdum at elit eget gravida. This is an example of a link in a post. Donec id eleifend tortor, ac euismod felis. Aliquam varius tortor nibh, at dignissim lacus bibendum ac. Integer tincidunt arcu in justo tempor euismod.

Donec sit amet venenatis quam, vel fermentum ante. Phasellus efficitur maximus velit, id suscipit dolor ornare eget. Donec eu sem nec nulla fermentum tempus non quis tellus. Praesent fermentum euismod elit. Duis consequat scelerisque augue, vel interdum risus. Mauris eu aliquet nibh. Ut imperdiet eros at augue euismod finibus. Fusce eget massa nec arcu laoreet sodales. Maecenas dictum condimentum est, id feugiat odio consequat eget. Curabitur rhoncus ullamcorper dui ut tempor. Duis molestie magna urna. Maecenas non rutrum augue, sed pharetra turpis.

Duis euismod non dui a fermentum. Morbi maximus lacinia justo. Sed sodales sem sed arcu pretium pulvinar. Nam nec rhoncus mi. Integer sit amet aliquet dolor. Nulla efficitur vel purus ut luctus. Ut iaculis dolor at enim pulvinar, sit amet efficitur enim tristique. Nam nec nisl hendrerit, semper leo nec, rhoncus lorem. Aenean ultricies libero et hendrerit blandit. Pellentesque ultricies massa vestibulum, rutrum libero ac, ornare enim. Proin eget vestibulum massa, id ultricies magna. In ipsum nibh, malesuada sit amet dictum sed, consectetur eget elit. In ac risus iaculis, molestie ipsum nec, auctor nisi. Vestibulum ac auctor nisi. Donec ac ultrices est.

Cras sed arcu vel lorem hendrerit molestie eget non risus. Sed venenatis tempus suscipit. Curabitur nec risus in turpis faucibus lobortis non eu tortor. Nunc feugiat urna eget elementum finibus. Vestibulum ultrices tincidunt turpis, in hendrerit orci ultricies non. Mauris mi sapien, luctus et gravida at, euismod a ex. Duis aliquet sit amet orci nec ullamcorper. Vivamus nulla est, rutrum in orci vel, posuere faucibus lectus. Aliquam auctor enim orci, sed eleifend nisl imperdiet et. Curabitur auctor ultrices feugiat.

Duis euismod metus a lectus auctor venenatis. Phasellus dictum luctus leo sed consectetur. In auctor ac arcu eu pharetra. Ut faucibus sagittis ante a hendrerit. Sed efficitur quam est, at aliquam dui rhoncus at. Morbi lacinia gravida turpis vel rutrum. Maecenas sit amet augue ac odio viverra egestas id sed felis.

By: Tera · In: Mental Wellness, Self Care

you’ll also love

The Ultimate Guide to Essential Oils
8 Foods to Reduce Stress & Nourish Your Body
5 Feel-Good Yoga Poses You Can Do Anywhere

Join the List

Stay up to date & receive the latest posts in your inbox.

Next Post >

Our Favorite Non-Toxic Cleaning Products

Primary Sidebar

Meet Tera

Meet Tera
hi friends!

I'm a practicing physical therapist based out of sunny SoCal who loves to educate others and share information and knowledge. You can typically find me hard at work trying to manage normal life or cuddled up under a blanket enjoying coffee or desserts I can never seem to get away from!

More About Tera

Connect

join the list

Categories

  • Movement
  • Nervous System Regulation
  • Science-Backed Education
  • Holistic Self-Care and Sustainable Healing

Search

Archives

Advertise

SiteGround Ad

Featured Posts

hip pain when walking

Hip Pain When Walking: Understanding Diagnoses, Mechanics, and Tolerance

mobility routine for desk workers

Mobility Routine for Desk Workers: How to Undo 8 Hours of Sitting

how sleep affects chronic pain

How Sleep Affects Chronic Pain, Sensitivity, and Recovery

Follow Along

@teravaughn22

teravaughn22

I help high-achieving women stuck in pain & burnout
→ build strength, regulate, & heal deeper
💌 Join 100+ women reclaiming their strength 🔗

If walking is triggering your hip pain, it does no If walking is triggering your hip pain, it does not automatically mean something is getting worse.

This is where a lot of fear starts. Here is what I want you to understand…

Walking is low intensity, but it is high volume. Walking is:

- Thousands of repetitions
- Day after day
- Often layered on top of lifting, workouts, stress, and long workdays

Pain in this context often reflects a mismatch between cumulative load and tissue tolerance. It’s not about sudden damage or structural failure. And when you look at imaging or a diagnosis alone, it rarely tells the full story.

Your body is adaptive, but tolerance has to be built. Load is not the enemy. The goal is recalibrating it.

If you have been confused about why your hip hurts when you walk, I wrote a full breakdown of what is actually happening and how to approach it without fear.

The blog is live. You can read it through the link in my bio or comment “HIP PAIN WALKING” and I’ll send you the direct link.

#hippain #hippainrelief #gentlemovement #chronicpainrelief
If you sit most of the day and still work out, you If you sit most of the day and still work out, you might feel confused.

You are doing “all the right things.” But by 4PM, your hips feel tight and your neck aches.

Here is the part no one talks about.

A single workout does not offset prolonged static positioning. Your body adapts to what it experiences most. If eight to ten hours of your day are spent sitting, that becomes the dominant input.

This does not mean you are damaged. It means you need movement variability.

Mobility is not about aggressive stretching, or even long spurts of stretching. It is about restoring range and control in the areas that do not move much during the day. You have to be intentional about it. Work on the areas that are prone to tightness from the sitting position.

I put together a realistic 10 minute mobility routine for desk workers that:

- Restores hip extension
- Improves upper back mobility
- Reactivates circulation
- Supports postural endurance
- Can be broken into 60 to 90 second pieces, sprinkled throughout your day

If you work at a desk and feel stiff by the end of the day, this will help.

Full breakdown is live on the blog. Link in bio or comment “DESK WORKER” for the direct link.

#deskwork #mobilityroutine #neckandshoulderpain #lowbackstiffness
Just when I started feeling better after my very b Just when I started feeling better after my very bold 15 minute jog, I decided to try a simple bodyweight leg workout.

And when I say simple, I mean squats and stationary lunges.

Two sets in, my left hamstring cramped so hard I could not fully straighten my knee. The next day, I also realized I had strained my quad.

FROM BODYWEIGHT LUNGES.

It would be funny if it were not so informative.

What this actually shows me is that my left side is still significantly behind my right after my major back flare two years ago. I never fully rebuilt it. I would start, flare, lose consistency, then life would happen. And I would stop completely. The cycle only repeats.

And this is how deconditioning quietly accumulates.

Not because you are lazy or because you don’t care. But because healing is rarely linear and inconsistency compounds just as much as consistency does.

This was not a catastrophic setback. It was feedback.

My body is showing me exactly where my current baseline is. And apparently that baseline still requires patience, even with bodyweight work.

Rebuilding strength after pain is not about what you used to be able to do. It is about what your system can tolerate today.

So for now, bodyweight it is.

Humbling, necessary, and temporary.

More to come.

#chronicpainjourney #returntostrength #muscleimbalance #stronglooksdifferentnow
I really did start this series off by doing exactl I really did start this series off by doing exactly what I tell my clients not to do.

A 15 minute jog on a body that was already irritated, all because I felt good that morning.

And this is the nuance of chronic pain that people do not talk about enough. Motivation does not override tissue tolerance. Energy does not cancel out load capacity. And feeling good for one day does not mean your system is ready for more.

This is especially hard when you have been waiting years to feel motivated again. That is the part that caught me off guard.

For so long, I did not have the drive to strength train the way I used to. Now, I finally feel ready. And my body still needs gradual rebuilding.

If you live with chronic pain, you know this tension:
Mentally ready. Physically limited. Emotionally frustrated.

Instead here is the reframe I am sitting with:
A flare is information..not failure. It tells me my baseline is lower than my motivation. It reminds me that strength is not built on one good day. It is built on consistency that my nervous system can tolerate.

So this series is not about getting back to where I was. It is about rebuilding in a way that lasts. Strong looks different now. And that is okay.

If this resonates, you are not behind. You are adapting.

I will soon share how I am adjusting my training accordingly.

#stronglooksdifferentnow #returntostrength #strengthtrainingjourney #chronicpain
Follow on Instagram

Footer

On the Blog

  • Movement
  • Nervous System Regulation
  • Science-Backed Education
  • Holistic Self-Care and Sustainable Healing

Info

  • About
  • Privacy Policy
  • Contact
  • Disclaimers
  • Terms of Use

stay in the know

.

This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Copyright © 2026 · Theme by 17th Avenue