How pain really builds in the body, what Doc finds on the table, and what you can do about it today.
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Field Guides
Doc’s guides for the hours that wear on your body, with a new one featured for the season. Tap one to open it. Got a pocket card? Its QR code opens the full guide right here.
For anyone who spends the day at a computer. Small setup changes that keep your neck, shoulders, wrists, and back from paying for your workday.
1Your Chair
Feet flat, knees about level with your hips. Use a footrest or a box if the chair is too tall.
Sit all the way back with your low back supported. A small pillow or rolled towel works.
Armrests low enough that your shoulders can relax, or skip them.
2Your Screen
Top of the screen at or just below eye level, about an arm’s length away.
Laptop all day? Raise it on a stand or books and add a separate keyboard and mouse.
Two monitors: center the one you use most; set the second beside it at the same height.
3Keyboard & Mouse
Elbows at your sides, bent near 90°, with the keyboard close to the edge of the desk.
Wrists straight and floating, not bent up or resting hard on the desk edge.
Mouse right next to the keyboard, so you aren’t reaching out to the side all day.
4Calls & Your Phone
Use a headset or speaker instead of holding the phone between your ear and shoulder.
Take some calls standing or walking. It’s an easy way to break up sitting.
Hold your phone closer to eye level instead of dropping your head to it.
5Your Eyes
Every 20 minutes, look about 20 feet away for 20 seconds.
Cut glare: put the screen at a right angle to windows and dim it to match the room.
Bigger text beats leaning in. Zoom the page instead of craning your neck forward.
6Move Through the Day
Get up every 30 to 60 minutes, even just to refill water.
Standing desk? Alternate sitting and standing; all-day standing just trades one strain for another.
End the day with a 5-minute walk before you sit back down on the couch.
60-Second Desk Resets
Between meetings or at the top of each hour. Move slowly and stay comfortable.
Chin TucksSlide your chin straight back, hold 3 seconds. Repeat 5 times.
Blade SqueezeDraw shoulder blades back and down, hold 5 seconds. Repeat 5 times.
Wrist StretchArm straight, palm up, gently pull fingers back 15 seconds each side.
Seated Figure-4Ankle over the opposite knee, sit tall, lean slightly forward 20 seconds each side.
Long ExhaleIn for 4, out for 6. Three rounds.
Neck, shoulders, or low back still tight? Doc QiKi comes to your home or office for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for comfort at a desk, not medical advice. Stop anything that causes pain, and see a healthcare provider for numbness, tingling, or pain that doesn’t ease.
Field Guide
Home & Family Guide
For parents, caregivers, and anyone running a busy home. Lifting kids, carrying everything, and bending all day add up. These small changes help.
1Lifting Little Ones
Get down to their level first, then lift with your hips and legs, not your back.
Bring them close before you lift, so their weight is against your body, not at arm’s length.
Turn with your feet, not by twisting your back while you’re holding them.
2Carrying
Switch hips often instead of always carrying on the same side.
Use a carrier that spreads the weight across both shoulders and your hips.
Diaper bag or tote across both shoulders, or switch sides each trip.
3Car Seats & Strollers
Get in close to buckle: put one knee on the seat instead of reaching in from the door.
Set the stroller handle around belly-button height so you aren’t hunched over it.
Lift the car seat carrier close to your body, and use the base or stroller whenever you can.
4Feeding & Holding
Bring the baby to you, not you to the baby. Prop your arms and the baby on pillows.
Keep your shoulders down and back supported in a chair you can actually sit back in.
Switch sides so one shoulder isn’t doing all the work.
5Floor Time & Housework
Kneel or sit on the floor to play or clean instead of bending at the waist.
Fold laundry at counter height, not bent over the bed.
Use long-handled tools for floors and tubs, and keep heavy items low.
6Your Own Reset
Rest when you can, even 15 minutes. Tired muscles strain more easily.
Drink water and eat real meals, not just the kids’ leftovers.
Notice where you’re bracing: jaw, shoulders, low back. Name it and let it drop.
60-Second Resets at Home
During nap time, after school drop-off, or before bed. Move slowly and stay comfortable.
Chin TucksSlide your chin straight back, hold 3 seconds. Repeat 5 times.
Shoulder RollsRoll up, back, and down 10 times.
Cat-CowOn hands and knees, gently round and then arch your back. 5 slow rounds.
Hip OpenerStep one foot back, tuck your hips, hold 20 seconds each side.
Long ExhaleIn for 4, out for 6. Three rounds.
Carrying more than your share? Doc QiKi comes to you, so there’s no sitter or drive to arrange. Hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for comfort at home, not medical advice. If you’re pregnant or recently gave birth, check with your provider before new stretches. Stop anything that causes pain, and see a healthcare provider for pain that doesn’t ease.
Field Guide
Morning & Evening Routine
Ten minutes on each end of the day sets up how your body handles everything in between. Start the day loose; end it letting go.
1Morning: Wake Gently
Get light first. Open the blinds or step outside for 5 to 10 minutes.
Water before coffee. A full glass when you get up.
Phone stays down for the first 10 minutes, so the day starts on your terms.
2Morning: Move Before You Sit
Three minutes of easy mobility: the flow below, done slowly.
Ten sit-to-stands from a chair to wake up your hips and legs.
Stand tall and breathe for a few slow breaths before you start.
3Morning: Set Up the Day
Eat a breakfast with protein so energy holds past mid-morning.
Plan one movement break into your day, and put it on the calendar.
Fill a water bottle to carry with you.
4Evening: Power Down
Dim the lights about an hour before bed.
Screens down 30 to 60 minutes before sleep, or at least dimmed and on night mode.
Keep bedtime steady, including weekends, as much as you can.
5Evening: Release the Day
A warm shower helps tight muscles let go.
Five minutes of slow stretching using the flow below.
Write tomorrow’s list so it’s out of your head and on paper.
6Evening: Set Up Sleep
Cool, dark, and quiet room.
Pillow matched to how you sleep so your neck stays level.
Last thing: three long exhales once you’re lying down.
3-Minute Flow, Morning or Night
Same five moves, both ends of the day. Move slowly and stay comfortable.
Cat-CowOn hands and knees, round then arch your back. 5 slow rounds.
Hip CirclesStanding, hands on hips, 5 slow circles each way.
Doorway StretchForearms on the frame, lean through gently for 20 seconds.
Child’s PoseKnees wide, sit back toward your heels, arms forward. Hold 30 seconds.
Long ExhaleIn for 4, out for 6. Three rounds.
Waking up stiff no matter what you try? Doc QiKi comes to your home for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for daily comfort, not medical advice. Stop anything that causes pain, and see a healthcare provider for pain or sleep trouble that doesn’t ease.
Field Guide
Post-Workout Recovery
The work happens in the workout. The gains happen in recovery. What you do in the next few hours decides how you feel tomorrow.
1Cool Down
Five to ten minutes of easy movement: walk, easy bike, or slow laps.
Let your breathing settle before you sit or drive.
Don’t go straight from max effort to the couch.
2Stretch While Warm
Hold each stretch 20 to 30 seconds, breathing slowly.
No bouncing. Ease in to a comfortable pull, not pain.
Focus on what you trained, plus hips and chest, which tighten for almost everyone.
3Rehydrate
Drink steadily over the next hour, not all at once.
Long, hot, or heavy-sweat sessions call for electrolytes, not just water. Texas heat counts.
Pale-yellow urine is a simple sign you’re caught up.
4Refuel
Protein and carbohydrates within a couple of hours of training.
Real food first: eggs, yogurt, chicken, rice, fruit, potatoes.
Supplements fill gaps; they don’t replace meals.
5Sleep Is Recovery
Aim for 7 to 9 hours, more after hard training days.
Keep bedtime consistent so recovery happens on schedule.
Late, intense sessions? Give yourself extra wind-down time.
6Read Your Soreness
General muscle soreness for a day or two is normal and eases as you move.
Sharp pain, swelling, or pain on one side only is a signal to stop and get it checked.
Alternate hard and easy days so the same tissue isn’t loaded every day.
Post-Workout Stretch Sequence
Hold each 20 to 30 seconds per side, while you’re still warm.
HamstringsSeated, one leg straight, hinge forward from the hips.
QuadsStanding, hold one ankle behind you, knees together.
Hip FlexorsHalf-kneeling, tuck your hips and shift gently forward.
ChestDoorway stretch: forearm on the frame, turn away gently.
CalvesHands on a wall, back leg straight, heel down.
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General guidance for recovery after exercise, not medical advice. Check with your healthcare provider before starting supplements, especially if you take medications or are pregnant. Stop anything that causes pain.
Field Guide
Commute & Traffic Day Guide
Stop-and-go traffic is hard on the body: tight hips, a locked neck, and a death grip on the wheel. Set up the car right and use every red light.
1Seat Setup
Hips all the way back in the seat, knees about level with your hips.
Close enough that your knee stays slightly bent with the pedal fully pressed.
Seatback slightly reclined, not upright, with your low back supported. A small pillow or rolled towel works.
2Headrest & Mirrors
Headrest close to the back of your head, top about level with the top of your head.
Set your mirrors while sitting tall. If you can’t see them, you’ve slouched.
3Hands & Shoulders
Hands at 9 and 3, elbows relaxed and slightly bent.
Loosen your grip. The wheel doesn’t need a squeeze.
Drop your shoulders every time you stop.
4Stop-and-Go Stress
Long exhales at red lights calm the stress response.
Leave ten minutes early when you can. Rushing adds tension.
Music, a podcast, or quiet, whatever keeps you settled.
5Long Commutes
Take a break every couple of hours on longer drives to stand and walk.
Keep water within reach and drink at stops.
Wallet out of your back pocket so you’re sitting level.
6After You Park
Walk two minutes before you sit down again.
Stand tall, hands on your low back, and gently lean back a few times.
Notice where you braced: jaw, shoulders, hands. Let it drop.
Red-Light Resets
Only when the car is fully stopped and you’re paying attention to the road. Never while moving.
Head PressPress the back of your head gently into the headrest, hold 5 seconds.
Blade SqueezeShoulder blades back and down, hold 5 seconds.
Grip ReleaseOpen and spread your fingers wide, one hand at a time.
Glute SqueezeSqueeze and release 5 times to wake up your hips.
Long ExhaleIn for 4, out for 6, while you wait.
Neck and low back paying for the drive? Doc QiKi comes to your home for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for comfort while driving, not medical advice. Keep your attention on the road; do resets only when safely stopped. See a healthcare provider for pain, numbness, or tingling that doesn’t ease.
Field Guide
Travel Day Guide
Road or air, travel means hours of sitting, carrying, and waiting. A few habits keep you from arriving stiff and sore.
1Pack & Carry Smart
Roll what you can; carry a backpack on both shoulders.
Lift into the overhead bin in two steps: to the seat top first, then up.
Pack the heaviest items low in the bag and close to your back.
2At the Airport
Walk instead of sitting at the gate. You’ll sit long enough.
Stand while you wait to board and stretch your calves against a wall.
Fill a water bottle once you’re past security.
3On the Plane
Aisle seat if you can, so getting up is easy.
Small pillow or rolled jacket behind your low back.
On longer flights, stand and walk the aisle every hour or so when the seatbelt sign is off.
4Road Trips
Stop about every two hours to walk for 5 to 10 minutes.
Set up the seat and mirrors while sitting tall before you go.
Swap drivers when you can, and keep snacks and water within reach.
5Food & Water
Drink water steadily; cabin air and long drives both dry you out.
Go easy on alcohol while traveling.
Pack protein snacks so you aren’t running on sugar.
6When You Arrive
Get outside in daylight and walk to reset your body clock.
Run the in-seat resets standing to loosen up after the trip.
Sleep on local time as soon as you can.
In-Seat Resets
Every 30 to 60 minutes, in a plane seat or as a passenger.
Ankle PumpsPoint and flex your feet 10 times.
Knee LiftsLift one knee a few inches, lower. 10 each side.
Shoulder RollsRoll up, back, and down 10 times.
Seated TwistSit tall and turn gently to each side. Hold 10 seconds.
Long ExhaleIn for 4, out for 6. Three rounds.
Back from a trip and still stiff? Doc QiKi comes to your home for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for comfort while traveling, not medical advice. On long trips, move regularly; if you have a history of blood clots or circulation problems, ask your provider before you travel. Stop anything that causes pain.
Field Guide
Holiday Season Guide
Cooking, hosting, traveling, lifting, and less sleep, all at once. Here’s how to get through the season without paying for it in January.
1Cooking & Hosting
Wear supportive shoes in the kitchen, or stand on a cushioned mat.
Prep sitting down at the table when you can.
Take a real break between cooking and serving.
2Decorations & Lifting
Use a step ladder, never a chair, for lights and high shelves.
Lift storage bins with your legs and keep them close to your body.
Get help with the tree and anything heavy or awkward.
3Shopping
Use a cart instead of carrying a basket on one arm.
Split bags evenly between both hands.
Load the car one bag at a time, close to your body.
4Travel & Visits
Stop every couple of hours on long drives to walk.
Roll your luggage and lift it in two steps.
Bring your own small pillow for unfamiliar beds.
5Food, Drink & Sleep
Keep a regular meal rhythm between the big ones.
Water between drinks at parties.
Protect your bedtime as much as the calendar allows.
6Keep Stress in Check
Say no to one thing. You don’t have to do every event.
Walk for ten minutes after big meals.
Notice where you’re bracing: jaw, shoulders, low back. Let it drop.
Holiday Resets
Between tasks, after travel, or before bed. Move slowly and stay comfortable.
Chin TucksSlide your chin straight back, hold 3 seconds. Repeat 5 times.
Shoulder RollsRoll up, back, and down 10 times.
Doorway StretchForearms on the frame, lean through gently for 20 seconds.
Hip OpenerStep one foot back, tuck your hips, hold 20 seconds each side.
Long ExhaleIn for 4, out for 6. Three rounds.
Need a reset before or after the holidays? Doc QiKi comes to your home for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for comfort during the holidays, not medical advice. Stop anything that causes pain, and see a healthcare provider for pain that doesn’t ease.
Field Guide
Classroom Ergonomics Guide
Small setup changes that stop the bracing before it starts. Most take a minute and cost nothing.
1At Your Desk
Feet flat, knees about level with hips. Too tall a chair? Add a footrest or a box.
Sit all the way back with your low back supported. A rolled towel works.
Top of the screen at or just below eye level, about an arm’s length away. Laptops go up on books with a separate keyboard.
Keyboard and mouse close, so elbows stay at your sides and bent near 90°.
2At the Board
Write between shoulder and eye height. Move your feet along the board instead of reaching.
Turn your whole body, not just your neck and back, when you face the class.
Use a clicker or remote for slides so you aren’t twisting toward the computer.
3On Your Feet
Shift your weight often. Prop one foot on a low step or stool and switch sides.
Put a cushioned mat where you stand most.
Wear supportive, cushioned shoes with a low heel, and rotate between two pairs.
4Grading & Phone
Grade at a table, not on your lap or the couch.
Bring the work up to you. Prop papers or a laptop so your head isn’t hanging forward.
Hold your phone closer to eye level instead of dropping your head to it.
5Carrying
Use a rolling cart for books and supplies.
Split heavy loads into two trips, and carry close to your body.
Wear bags across both shoulders, not one.
6End of Day
Walk for five minutes before you sit in the car.
Notice where you braced today: jaw, shoulders, low back. Name it and let it drop.
Hydrate. Tight, tired muscles show up faster when you’re low on water.
60-Second Resets Between Periods
Pick one or two. Move slowly and stay comfortable.
Chin TucksSlide your chin straight back, hold 3 seconds. Repeat 5 times.
Shoulder RollsRoll up, back, and down 10 times.
Doorway StretchForearms on the frame, lean through gently for 20 seconds.
Hip OpenerStep one foot back, tuck your hips, hold 20 seconds each side.
Long ExhaleIn for 4, out for 6. Three rounds.
Carrying the school year in your shoulders? Doc QiKi comes to your home or campus for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for better sleep, not medical advice. If you snore loudly, stop breathing during sleep, or feel exhausted despite enough sleep, see a healthcare provider.
Field Guide
Shift Work & First Responders Guide
Night shifts, heavy gear, and adrenaline that won’t shut off. You do hard work on a hard schedule, so recovery has to be just as deliberate.
1Sleep After Nights
Make the room cave-dark: blackout curtains, an eye mask, earplugs or white noise.
Sleep as soon as you can after the shift instead of staying up.
Keep one anchor block of sleep that overlaps on work days and days off.
2Control the Light
Get bright light early in a night shift to stay alert.
Wear sunglasses on the drive home after nights so morning light doesn’t wake your brain.
Skip bright screens right before day sleep.
3Gear & Load
Set your belt and vest so the weight rides on your hips, not your low back.
Switch sides with heavy bags and equipment when you can.
Get out of the gear and move during breaks.
4Coming Down After a Call
Long exhales right after: they tell your body the call is over.
Shake out your arms and legs to burn off leftover adrenaline.
Talk it through with your crew or someone you trust.
5Fuel & Water
Water bottle on every shift, refilled at every chance.
Protein-based meals and snacks; skip a big heavy meal in the middle of the night.
Caffeine early in the shift, not in the last few hours.
6Between Shifts
Easy movement before sleep: a short walk or the resets below.
Mobility on days off for hips, chest, and upper back.
Protect time with family and friends. Recovery is social, too.
Between-Call Resets
In the truck, the station, or the hallway.
Tactical BreathIn for 4, out for 4, eyes on one point, for one minute.
Shake OutShake your arms and legs loose for 20 seconds.
Hip Flexor StretchHalf-kneel, tuck your hips, hold 20 seconds each side.
Chest OpenerHands clasped behind you, lift your chest, hold 15 seconds.
Long ExhaleIn for 4, out for 6. Three rounds.
Carrying the shift home in your back and shoulders? Doc QiKi, a Navy FMF Corpsman veteran, comes to your home for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
General guidance for shift workers, not medical advice. If stress after a call doesn’t ease, reach out to your peer support team or a mental health professional.
Field Guide
Game Day Guide
For athletes and the parents behind them. What you do the night before and the day after decides how you play and how fast you bounce back.
1The Night Before
Sleep 8 to 10 hours if you’re a teen athlete; adults aim for at least 7 to 9.
A carb-rich dinner you already know sits well.
Pack your bag and water before bed so the morning is calm.
2Game Morning
A familiar breakfast three to four hours before. Game day isn’t the day to try new food.
Sip water steadily through the morning instead of chugging.
A light snack one to two hours before, like a banana or toast.
3Warm Up Right
Five minutes of easy movement to raise your body heat.
Dynamic, not static: leg swings, lunges, arm circles.
Build up to game speed with sport-specific drills.
4During the Game
Sip water at every break.
Add electrolytes in Texas heat or long tournaments.
Long exhale between plays to reset your focus.
5The First Hour After
Cool down with 5 to 10 minutes of easy movement.
Protein and carbs within an hour, like chocolate milk or a sandwich.
Rehydrate until your urine is pale.
6The Next 24 Hours
Sleep is the best recovery tool you have.
Light movement the next day (a walk or easy bike) beats sitting all day.
Pain that changes how you move? Tell your coach or athletic trainer.
Post-Game Stretch
Hold each 20 to 30 seconds per side, while you’re still warm.
HamstringsOn your back, towel around one foot, raise the straight leg.
QuadsStanding, heel toward your glute, knees together.
Hip FlexorsHalf-kneel, tuck your hips, lean forward slightly.
CalvesHands on a wall, back leg straight, heel down.
Long ExhaleIn for 4, out for 6. Three rounds.
Training toward the next level? Doc QiKi works with athletes on recovery, mobility, and performance across San Antonio and the Hill Country. Got QiKi?
General guidance for athletes, not medical advice. Sudden sharp pain, swelling, or any hit to the head means stop and get checked. Follow your athletic trainer and team physician.
Field Guide
Cedar Fever Season Guide
Every December through February, mountain cedar pollen hits Central Texas hard. Sinus pressure, coughing, and poor sleep leave your neck, shoulders, and ribs locked up.
1Lower Your Exposure
Check the pollen count. It runs highest on dry, windy days after a cold front.
Windows closed, A/C on with a good filter your system can handle.
Shower and change clothes after time outside.
2Clear Your Sinuses
Saline rinse with distilled or boiled-then-cooled water only.
Steam from a hot shower or a bowl of hot water.
Stay hydrated so mucus stays thin.
3Breathe Easier
Breathe through your nose when you can.
Hum on the exhale. The vibration can help your sinuses open.
Sit and sleep slightly propped up when you’re congested.
4Protect Your Neck & Ribs
Hug a pillow to your chest when you cough hard.
Warmth on the neck and shoulders after a rough day.
Open your ribs with the side stretch below.
5Sleep Through It
Shower before bed to rinse pollen out of your hair.
Wash pillowcases often during the season.
Elevate your head slightly on stuffy nights.
6When to Get Help
Fever, wheezing, or shortness of breath: see your provider.
Symptoms lasting more than 10 days or getting worse need a check.
Ask about allergy medicine before the season starts, not in the middle of it.
Sinus & Rib Resets
Gentle, any time the pressure builds.
Sinus PressGently press beside your nose and under your brows, 5 seconds each.
Humming BreathInhale through the nose, hum the whole exhale. Six rounds.
Rib OpenerReach one arm overhead and lean away, 15 seconds each side.
Chest OpenerHands clasped behind you, lift your chest, hold 15 seconds.
Long ExhaleIn for 4, out for 6. Three rounds.
Neck, shoulders, and ribs locked up from the season? Doc QiKi comes to your home for hands-on recovery across San Antonio and the Hill Country. Got QiKi?
