Strain-CounterStrain: Gentle 90-Second Techniques for Tension, Mobility, and Self-Care

Strain-CounterStrain is a simple, gentle technique that I use in physical therapy to help reduce tenderness, ease tension, and improve mobility.

Rather than forcing a stretch or pushing through discomfort, Strain-CounterStrain uses comfortable positioning to help the body relax. Some techniques take approximately 90 seconds, making them relatively easy to explore as part of your self-care routine.

I’ve put together several videos demonstrating techniques you can watch and, where appropriate, try yourself. If you have questions or need more guidance, reach out to me.

1. A Strain-CounterStrain Technique I Usually Do With Clients

This is a technique I commonly perform with clients in my physical therapy practice. I’ve also found a way to adapt it for self-treatment.

2. A Gentle Technique to Help Things Feel More Mobile

Below the diaphragm strain counterstrain

3. A Gentle Protocol for Connective Tissue

This video demonstrates a gentle protocol intended to help ease tension and encourage comfortable movement. Follow the demonstration carefully, and avoid forcing any position.

4. Heart Technique

This video focuses on the heart area, with an emphasis on your supplied theme of healing and circulation.

5. Lung Technique

This demonstration focuses on the lung area. Watch the video to understand the positioning and approach before attempting any self-treatment.

6. Cranial Base Decompression and the Jugular Foramen

This video demonstrates a technique involving the cranial base and the area of the jugular foramen. Because this is a sensitive anatomical region, don’t apply pressure or attempt forceful manipulation of your head or neck. Consider having a qualified practitioner guide you.

7. A Technique for the Jaw, Tongue, Neck, Pelvis, and Ankles

This final video explores a technique you described as helping address tension and mobility involving the tongue, jaw, neck, pelvis, and ankles.

How to Approach These Techniques

• Be gentle. Don’t force a stretch or push into pain.
• Allow time. Many Strain-CounterStrain techniques use a hold of approximately 90 seconds, although the appropriate duration depends on the specific technique.
• Pay attention to your response. Notice whether your comfort or movement changes before and after.
• Ask for guidance. Not every technique is appropriate for everyone, especially techniques involving the head, neck, or other sensitive areas.

These videos are educational. They don’t establish that a technique will improve circulation, drainage, or a particular medical condition. Stop if symptoms worsen, and seek appropriate medical advice when needed.

Need More Guidance?

Sometimes a simple technique can be a useful addition to your self-care routine. Other times, recurring pain or restricted movement deserves a closer look at the factors contributing to the problem.

As a physical therapist with more than 40 years of experience, I look at the body as a whole rather than focusing only on the place where you feel pain.

If you’re a runner, hiker, walker, or active person dealing with a recurring injury or a problem that hasn’t resolved, I’d be happy to help you explore possible contributing factors.

Learn about the Free Root Cause Mapping Assessment

You can also reach out directly and tell me what you’re experiencing and what you’d like to get back to doing.

Ralph Havens, PT, IMTC
Beyond Limits Physical Therapy
Fairhaven, Bellingham, Washington
Phone: 360-599-2217
Website: RalphHavens.com