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Release muscular tension
Use a massage ball!
*You can also use a massage ball while lying down |
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Muscle locations to use a massage ball
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Loosen up neck & shouldersTake a moment & enjoy a shrug of your shoulders... the muscles responsible for shrugging our shoulders are the upper traps (trapezius).
Long periods spent in seated positions or hours studying/ behind a computer can lead to 'hunched' shoulders. These postures shorten our upper trapezius muscles which can cause pain in the shoulders & neck, & can create tension headaches as well as contributing to poor posture. Self-care routine for neck & shoulders: 1. Scapular pinches: Roll shoulders back & pinch shoulder blades together. Hold for 2-3 secs. Repeat 5-8 times 2. Shoulder shrugs: Gently raise shoulders up towards ears, then slowly lower them back down. Repeat 5-8 times 3. Neck side-bending: Gently tilt one ear toward right shoulder, hold for 5 sec. Repeat 3-5 times. Repeat on left side. |
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Help your hammies!If your hamstrings are tight, it can easily cause discomfort & pain in many surrounding areas, from your back down to your feet!
This routine with a roller allows the hamstring muscles to be kneaded & pressed into the roller, helping to release small knots & tight areas. (If you haven't got a roller you can use a tennis ball instead)
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Sinus Relief...yes please!This routine may assist to relieve sinus pressure, congestion, frontal sinus headaches & tired eyes:
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Loosen up your back...This routine can relieve tension in back muscles along the sides of the spine.
You will need: 2 tennis balls, yoga mat, sock & rubber band.
Additional tip: Place 2 tennis balls in sock & close open end with rubber band. |
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Ouch! Help for foot painThis routine can assist ease foot pain e.g. from plantar fasciitis
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Help for tired, tight thighs
Sometimes our quad muscles get tight from overuse (eg lots of cycling or working out) or underuse (eg lots of sitting).
One way to ease muscular tension & increase joint mobility is self-massage.
Here are two examples of self-massage for the quads:
Sometimes our quad muscles get tight from overuse (eg lots of cycling or working out) or underuse (eg lots of sitting).
One way to ease muscular tension & increase joint mobility is self-massage.
Here are two examples of self-massage for the quads:
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Method 1: Quads self-massage with foam roller
1. Start by lying on your front. Place foam roller at the bottom of your thigh (above the knee). Rest your body weight comfortably through the forearms/shoulders and place opposite bent leg to side (see image above) 2. Using your arms & opposite leg for support, slowly move your body weight forward as the roller runs up the thigh. Aim for a slow, controlled movement 3. If you feel any tight spots in the quads, hold your position on this point for about 5-10 secs until the tightness reduces – then continue to roll up the thigh 4. Remember to breathe during the rolling 5. Repeat 2-3 times as necessary * foam roller available from Target or Kmart for approx $10 |
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Method 2: Quads self-massage with tennis ball
1. Apply a downwards pressure & massage tennis ball in circles over your quads (see image below) 2. When you find a tight spot, hold the ball & increase the pressure. The sensation should be satisfying (or a ‘good pain’), but not intensely sore 3. Hold for 5-10sec until tension reduces. Breathe comfortably 4. If it doesn’t feel right, stop. This is a useful rule of thumb with any type of self-massage or exercise |
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Self-massage of our tummies - abdominal massage - can help improve digestion, relieve bloating & constipation, help the stomach muscles to relax and relieve symptoms of tightness, pressure & cramping. Routine:
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