Massage These 6 Areas Yourself for Soothing Relief

Aches, pains, and stiffness are ailments we become accustomed to as we get older. But what are our options? Should we just learn to live with the pain, or spend a fortune on a massage therapist? Thankfully, there is a third option that I've recently been trying myself - self-massage. I use foam rollers, lacrosse balls, tennis balls and a massage stick (all cheap, easily available and simple to use) for those hard-to-reach spots and consequently, I have found them to be incredibly effective. All it takes is 10 minutes out of my day, and the muscle pain and tension I was experiencing have reduced significantly, in just a matter of days. My flexibility has also increased

The Benefits: Self-massage tools increase blood circulation and smooth out 'knots' in the muscles and connective tissues caused by dehydration, overuse and, injury. The longer they go untreated, the tighter the surrounding muscle becomes, causing more pain. 

 

Let's take a look at six ways self-massage can help.

 

1. Reduce Lower Back Pain

The lower back is often a prime target for pain, predominantly because the spine, made up of 33 small bones called vertebrae, must carry the weight of the whole body. A number of activities can put a lot of stress on the lower back, including running, jumping and chronic sitting.

An effective way to reduce lower back pain is to massage the quadratus lumborum (a back muscle) and the erector spinae (muscles that run along the outside of the vertebrae). As this spot is hard to reach, using a small, dense ball will help.  

 

2. Relieve Tension Headaches

Stress and a slouched posture can often cause throbbing tension headaches. Such a headache occurs due to muscle contractions in the head and neck. Kneading the upper trapezius muscle (the muscle located near your neck and shoulder) with a massage stick ought to alleviate the pain.

 

3. For Flexible Hips

Most of us have limited hip mobility and flexibility because our quadriceps (upper thigh muscles) are tight. However, keeping your hips flexible means that you are less prone to injury. Using a foam roller on the quadriceps will help loosen up this tissue.

4. Your Posture Will Improve

Sitting down all day creates muscle imbalances. Therefore, some muscles become short, tight and overactive while others weaken out of neglect, causing us to feel pain and making us prone to injury. Rolling on a simple device, known as the 'peanut tool', will loosen and relax your back muscles. To make the peanut tool, just add two small balls (the size of a tennis ball) to a sock, tying a knot firmly at the top to keep the balls in place.

5. Reduce Foot Pain

Pain in the plantar fascia (the muscle that spans the bottom of the foot) can be caused by injury, overuse, a sudden increase in activity or even weight gain. Massaging the soles of your feet with a tennis ball can remove adhesions in the plantar fascia and also send blood flow to your feet, warming up your foot muscles.

6. Release Shoulder Pain

Self-massage is a fantastic way to release discomfort and pain in the shoulder area. A lacrosse ball is the best tool to release adhesions in the shoulder muscles.

 

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The Ball Exercise" To Easily Calm the Eye Muscles

Every one of us who sits in front of a computer every day, whether we’re working in the office or surfing the Internet from home in the evening, knows the of eye pain and fatigue. As time passes, you may start having a hard time focusing on distant objects, such as seeing street signs from far. If you identify with these symptoms, you may be experiencing some muscle damage, but the good news is that the problem can be easily treated. Get to know the ball exercise that’ll help calm your eye muscles and maintain their normal functioning.

How have our eye muscles been damaged over the years?

Our eyeballs are worked by a number of different muscles: six extra-ocular muscles, two diagonal muscles, a muscle in the eye socket and four straight muscles called medial, lateral, upper and lower. Some of these muscles are responsible for looking at close objects and some help us locate objects that are far away from us. There are also muscles that help us look up, down, right and left. 

However, for quite a bit of the day, especially when working in front of a computer monitor, we exert uneven effort on the eye muscles. This is because we look mainly at one very close object that is the monitor itself. Focusing the two eyes at one close point activates mainly the medial muscle and doesn’t make us of the others, and therefore our eyes become used to a situation similar to the left illustration in the image below. When at the end of a long working day we try to look at objects that are far away from us, sight more fitting of the right illustration is required, but our muscles are no longer accustomed to acting in this way.

One of the more common tips suggests that we look up every half hour of work and focus on a distant point. But even when we think we’re doing this exercise correctly, we may still only be working the muscles we’ve become accustomed to and not really doing anything to break our vision routine. 

The following simple exercise will help you activate the eye muscles you may be neglecting, and "remind" each of the eyes to act separately.

How to perform the exercise:

1. Stick the paper to a wall at eye level, and move about a foot (or 30 centimeters) away from it.

2. Now, concentrate on the page and try to bring each pair of balls together until they become one ball. In other words, allow each eye to look at a different ball separately, and then move both eyes together toward your nose, so that the two balls "move" towards each other until they look like one ball.

3. After you've done the first line, go down each row and try to do the same for the next pair of balls. Each step down your eyes will relax more and more causing the image to appear slightly blurry, but you’ll still be able to perform the exercise without a problem.

4 Once you’ve completed the exercise, do it again from the bottom up.

6. Make performing the exercise a habit doing it several times at the end of each working day, and you’ll feel an improvement in your eyes’ condition.

Notes:
1. Make sure you're performing the exercise while looking as demonstrated in the left illustration and avoiding the “cross-eyes” demonstrated in the right. Because, as mentioned, most of us are very used to looking at close objects for long hours, your eye muscles may try to "work" in the same way here too. The result is that in order to be able to focus on two remote objects at once, your left eye will try looking to the right while your right eye will try looking to the left, and this is a mistake.
To avoid this, try closing your right eye and looking at the left ball with the left eye allowing it to get used to the direction of focus. Then, do the same for the other eye. Once you’ve been able to remind your muscles which ball to focus on, perform the exercise with both eyes.

2. People who suffer from congenital myopia are advised not to stress their eyes and consult a doctor before performing the exercise. In contrast, if your vision has deteriorated over the years, this may be due to incorrect operation of the eye muscles, and then this exercise may be very helpful.

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Best Arthritis Hand Exercises

This involves stretching thumbs and your individual fingers. You can also flex your wrists and rotate your hands for immediate relief.
The infographic also outlines some wrist stretches, finger bends and taps. It also recommends a hand roll and an exercise that includes a rubber band. Be sure to follow the recommended repetitions too.

Using a stress ball or even a tennis ball can also provide relief.
Massaging your hands and fingers in a gentle motion will also aid your condition. Bathe your hands in warm water prior to doing the exercises to limber them up. 

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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Exercises for hand pain

Make a Fist

Hand and finger exercises can help strengthen your hands and fingers, increase your range of motion, and give you pain relief. Stretch only until you feel tightness. You shouldn't feel pain. Start with this simple stretch:

• Make a gentle fist, wrapping your thumb across your fingers.
• Hold for 30 to 60 seconds. Release and spread your fingers wide.
• Repeat with both hands at least four times.

 

Finger Stretch

Try this stretch to help with pain relief and to improve the range of motion in your hands:

• Place your hand palm-down on a table or other flat surface.
• Gently straighten your fingers as flat as you can against the surface without forcing your joints.
• Hold for 30 to 60 seconds and then release.
• Repeat at least four times with each hand.

 

Claw Stretch

This stretch helps improve the range of motion in your fingers.

• Hold your hand out in front of you, palm facing you.
• Bend your fingertips down to touch the base of each finger joint. Your hand should look a little like a claw.
• Hold for 30 to 60 seconds and release. Repeat at least four times on each hand.

 

Grip Strengthener

This exercise can make it easier to open door knobs and hold things without dropping them.

• Hold a soft ball in your palm and squeeze it as hard as you can.
• Hold for a few seconds and release.
• Repeat 10 to 15 times on each hand. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged.

 

Pinch Strengthener

This exercise helps strengthen the muscles of your fingers and thumb. It can help you turn keys, open food packages, and use the gas pump more easily.

• Pinch a soft foam ball or some putty between the tips of your fingers and your thumb.
• Hold for 30 to 60 seconds.
• Repeat 10 to 15 times on both hands. Do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. Don't do this exercise if your thumb joint is damaged. 

Finger Lift

Use this exercise to help increase the range of motion and flexibility in your fingers.

• Place your hand flat, palm down, on a table or other surface.
• Gently lift one finger at a time off of the table and then lower it.
• You can also lift all your fingers and thumb at once, and then lower.
• Repeat eight to 12 times on each hand.

 

Thumb Extension

Strengthening the muscles of your thumbs can help you grab and lift heavy things like cans and bottles.

• Put your hand flat on a table. Wrap a rubber band around your hand at the base of your finger joints.
• Gently move your thumb away from your fingers as far as you can.
• Hold for 30 to 60 seconds and release.
• Repeat 10 to 15 times with both hands. You can do this exercise two to three times a week, but rest your hands for 48 hours in between sessions. 

 

Thumb Flex

This exercise helps increase the range of motion in your thumbs.

• Start with your hand out in front of you, palm up.
• Extend your thumb away from your other fingers as far as you can. Then bend your thumb across your palm so it touches the base of your small finger.
• Hold for 30 to 60 seconds.
• Repeat at least four times with both thumbs.

 

Thumb Touch

This exercise helps increase the range of motion in your thumbs, which helps with activities like picking up your toothbrush, fork and spoon, and pens when you write.

• Hold your hand out in front of you, with your wrist straight.
• Gently touch your thumb to each of your four fingertips, one at a time, making the shape of an "O."
• Hold each stretch for 30 to 60 seconds. Repeat at least four times on each hand.

 

Thumb Stretches

Try these two stretches for your thumb joints:

1. Hold your hand out, palm facing you. Gently bend the tip of your thumb down toward the base of your index finger. Hold for 30 to 60 seconds. Release and repeat four times.
2. Hold your hand out, palm facing you. Gently stretch your thumb across your palm using just your lower thumb joint. Hold for 30 to 60 seconds. Release and repeat four times.

An Exercise Tip

If your hands and fingers feel painful and stiff, try warming them up before you exercise. This can make it easier to move and stretch. Use a heating pad or soak them in warm water for about five to 10 minutes. Or, for a deeper warmth, rub some oil on your hands, put on a pair of rubber gloves, and then soak them in warm water for a few minutes.

Play With Clay

Playing with clay is a great way to increase the range of motion in your fingers and strengthen your hands at the same time. And it won't even feel like exercise. Just follow the kids' lead -- squish the clay into a ball, roll it into long "snakes" with your palms, or use your fingertips to pinch spikes on a dinosaur.
 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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