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Using the Two Towel

I have found that resting on a Two Towel for ten minutes can alleviate back pain.

In myself and my clients I have found that back pain is a result of tightened muscles in the FRONT of the body. Using a Two Towel will stretch out the front part of the torso, which often alleviates a lot of neck and back achiness. Long term use can improve posture.

It is a major part of my self-care and has improved my posture and give my lungs space to breathe more deeply.

I assign this practice to the clients that are interested in long term progress.

  • Get one standard size bath towel and one standard size hand towel.

  • Fold each towel in half, length-wise (so that it is longer rather than wider) and roll them up separately.

  • Place the bath towel on the floor or massage table.

  • Lie back on it so that it is supporting your spine from approximately your 7th cervical vertebrae (the bump on the back of the neck) to the 2nd or 3rd lumbar vertebrae (approximately the area just above where the natural arch starts.

  • Place the hand towel under your head so that the spine is straight. This will feel a bit like your chin is tucked if you are not used to the positioning.

  • Relax into the Two Towel position as best you can. For more of a stretch you can bring your arms out so that they are extended far from your torso, or above your torso. But bring them back in if they start to tingle.

    I like to place a bolster or pillow under my knees, which alleviates some tension on the lower back when in this position.

    You can also leave an arm out while you massage the rib muscles ("intercostals" is the official term) and pectoral muscles (breast and chest area). Be gentle, especially when starting out. This area is not used to being stretched.

  • Stay on the Two Towel for about 10 to 20 minutes. Get up very carefully, especially if you are on a massage table. You should see and feel improvement. Even more so if you repeat daily.

    I would not stay on the towel for longer than 40 minutes a day, especially when starting out. There might be a bit of discomfort when using it, but if it feels very uncomfortable or hurts after you get up, stop using it.

    Once you get the feel of using a Two Towel on yourself, incorporate it into your practice and help your clients/receivers to benefit from the experience.


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