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.

 

ps-you can view the videos for the above aches by clicking on the link below

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This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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7 Symptoms That May Indicate Blocked Arteries

Many people believe that blocked arteries are a problem only for the elderly and those who are overweight, but it turns out that this phenomenon is commonplace, and according to a study, many people up to age 20 in the Western world already suffer from it. Because this is the case, the sweeping recommendation is to go and be examined as early as possible, especially if you experience one or more of the 7 symptoms listed in this article. Another thing you should know is that the abnormal flow of blood may also be a side effect of other serious health problems that should be noted since proper diagnosis and treatment can prevent a disaster.

1. Pain in the calves, hip and thigh muscles

Peripheral artery disease is a common circulatory blood problem in which limited arteries cause reduced blood flow to the limbs and are a major cause of leg pain, especially while walking. This condition can cause reduced blood flow to the brain and heart, and of course to the area of the legs, hips and calve muscles. Another cause of these pains may be fatty deposits in the arteries (atherosclerosis) or blockage of arteries due to lipids. In most cases, the area of pain indicates where the clot or block is located, which helps identify the root of the problem, but there are also other ways to identify it and its sources, such as numbness or weakness in the legs, skin discoloration, shiny skin, and impotence in men.

2. Chest pain

Chest pain or angina (angina pectoris) is the result of reduced blood flow to the heart. Severe pain in the chest, numbness in the left hand, heaviness, chest tightness or burning during physical or emotional exertion can be seen as a sign that one is actually suffering from arterial obstruction that requires examination, follow-up and treatment as it may be a precursor to a heart attack. There are other identifying signs that require a more thorough investigation, including chest contractions that radiate to the back, neck, jaw, shoulders, and arms, and especially to the left arm. These pains can be accompanied by shortness of breath, dizziness, and nausea, and they increase after exercise.

3. Temporary loss of vision in one eye

There are two main arteries leading blood and oxygen to the brain - one on the right and one on the left side of the neck, and they are responsible for delivering these vital substances to both sides of the brain respectively. When there is little blood flow or blockage in one of these arteries, insufficient oxygen reaches the eyes and brain, and as a result, their function can be damaged. In the case of reduced blood flow through one of these arteries, a temporary loss of vision may occur in the eye on the same side where the blockage exists, creating a screen over the eye and obscuring vision, usually only for a minute or two. Obstruction of both arteries can lead to stroke and even total vision loss, and to prevent this phenomenon you must maintain normal blood pressure and weight, a healthy lifestyle including proper nutrition, periodic examinations with a professional ophthalmologist and reporting on and a family history of arterial disease.

4. Lower back pain

Back problems are the second leading cause of disability and even loss of working capacity in various parts of the world, with 10% of people under the age of 20 in developed countries already having progressive obstruction of the aorta, causing problems of blockage in the arteries of the waist leading to various back problems. If you experience pain in the lower part of your back, you should know not to ignore them because they often indicate low blood flow that can cause herniated discs leading to pain and muscle contraction.

5. Shortness of breath

Shortness of breath occurs when coronary arteries are damaged or blocked, and people experience it when their heart is unable to pump enough blood to meet their body’s needs. The function of the coronary arteries is to supply blood to the heart, its muscles, its electrical conduction system, and its other components. Researchers have found that when a person experiences shortness of breath without chest pain, it can be a sign of a high-risk heart disease that requires medical attention. So, if you’re experiencing shortness of breath, and not just after exerting effort, you should be careful about what is causing it, making sure to check that it isn’t something that can worsen.

6. Cold feet or hands

The phenomenon of cold hands or feet throughout the year, or particularly cold hands during the winter, indicates a lack of blood - but not necessarily due to vitamin B12 deficiency in the body, rather as a result of partial obstruction or narrowing of the peripheral arteries that lead the blood to the extremities. If you are suffering from this condition, you should pay attention and check to see if you experience any other symptoms that indicate a lack of blood, such as weakening of pulse in the legs, long healing time in the case of a sore or a cut in the limbs, leg pain at rest or while walking, hair loss in the legs and feet, and of course a change in color of skin.

7. Fatigue and dizziness

Many attribute dizziness and fatigue they experience to lack of sleep or sleep disorders of some kind, which turns out to be true in most cases. However, according to a study, there are few cases where fatigue can indicate disorders in blood flow to various organs, especially the heart and brain, and are a sign of the possibility of arterial disease. The inability of the body to transfer blood properly reduces the amount of oxygen flowing throughout the body causing low functioning. It should be noted that according to various experts, a constant feeling of tiredness and frequent dizziness that indicates arterial obstruction is more common among women.

What increases the risk of blocked arteries?

One of the most common causes of clogged arteries is atherosclerosis; The pathogenesis of this disease isn’t known for sure, but it is clear that this is a complex disease that can start from childhood and develop rapidly as age progresses. Atherosclerosis can occur when certain factors damage the inner layers of the arteries such as smoking, high blood cholesterol, high blood pressure, high blood sugar or diabetes. To reduce the risk of side effects of poor blood circulation, you should exercise daily, lose weight, maintain a healthy, low-fat diet, quit smoking, and get checked at least once a year. 

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/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

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14 Stretches for Pain Relief Explained

Many of us tend to stretch after a workout while doing yoga, or in order to wake up in the morning refreshed, but do you really know what muscles you’re working on? When we stretch the muscles, we actually extend their fibers helping muscles maintain flexibility, reducing pain, preventing injury and improving our mobility. The following exercises will allow you to understand which muscles you’re stretching during each exercise so that you know stretches to perform and enrich your knowledge of muscle function.

1. Forearm extensor stretch - stretching the forearm muscles (fig.1)

This stretch stretches the extensor muscle, which is the muscle that is colored red in the image.
How to do the stretch:

• Move your shoulder up and down, then reach your hand forward keeping it in line with your shoulder.
• Now place the opposite hand on the palm on which the stretch is being done apply moderate pressure.
• You can perform a more advanced stretch by looping your fingers while stretching.

2. Wide forward fold - stretching the thigh muscles (fig. 2)

This stretch extends the adductor muscles, which are located at the back of the thigh.
How to do the stretch:

• Begin the stretching with your knees bent and your spine straight.
• After a few seconds, you can slowly straighten your legs to the side, as shown in the picture, and roll your back and stretch your arms toward your feet as much as possible.
• If you can reach your feet, gently pull at the balls of your feet to extend the calf muscles as well.
• If you can’t reach your feet, use a belt or a towel.
• You can do the same stretch lying on your back with your feet up on the wall.

3. Neck extension - Stretching neck muscles (fig. 3

This stretch helps relieve neck pain or and release the Sternocleidomastoid (SCM), a pair of muscles found in the nape of the neck, whose main role is in turning the head opposite them and bending the neck forward.
How to do the stretch:

• Place your hands on your thighs, keeping an elongated spine.
• Tilt your head back very carefully until you feel a stretch.                               

  4. Lateral side flexion of the neck - Stretching neck muscles (fig. 4)

  This exercise also stretches the SCM and relieves neck pain.
  How to do the stretch:
  
• Keep your neck straight and carefully tilt your ear towards your shoulder.
• You can perform a more advanced stretching by sitting on a chair while holding the lower part of the seat, which will help you create consistent stretching along the arm and neck.

5. Lateral shoulder stretch - Stretching the shoulder muscles (fig. 5)

This stretch extends the side deltoid, which envelops the shoulder and gives it its round shape.
How to do the stretch:

• Stretch your hand toward the opposite side, as shown in the picture, and apply slight pressure with your palm resting on the elbow.

6. Half kneeling quad - stretching the muscles of the knee and thigh (fig. 6)

This stretch extends the quadriceps muscles, which are usually used during routine activities such as walking, running, jumping, getting up from a chair, and so on. 
How to do the stretch:

• Start with a half-kneeling position, so that only one leg is bent forward and the other is stretched backward.
• Grab the back leg, as shown in the picture, and tighten your buttocks to increase the stretch on the hip flexors.

7. Lat stretch at the wall - Stretching the back muscles (fig. 7)

This stretch works on the main back muscle, Latissimus Dorsi, which is an internal rotator muscle and is responsible for the limitations of movement in this area.
How to do the stretch:

• Place both hands on a corner of a wall or a post.
• As you keep an elongated spine, slowly push your thighs to the far side away from the wall.
• Avoid this stretch if you have lower back, avoid this stretch.

8. Standing assisted neck flexion - stretching the muscles of the neck and upper back (fig.8)

This stretch extends the trapezius muscle, which connects the shoulder belt to the skull and spine in different directions and is used to move the shoulder bone (part of the shoulder belt).
How to do the stretch:

• Start by standing upright.
• Slowly bend your knees, roll your upper back forward, put your hands together on the back of your head and bring your chin close to your chest, applying light pressure with your palms.

9. Seated forward fold - stretching the muscles of the hamstring (Fig. 9)

This stretch extends the hamstring muscles, which work when bending the knee. When walking, the hamstrings play an important role as having the opposite effect of the quadriceps, which is expressed by the slowing of the forward movement.
How to do the stretch:

• Start by sitting on the floor and stretching your legs forward. Its best to keep them straight but if you need to bend them that’s fine too.
• If you have back problems, keep your spine as straight as possible. Try touching your feel, and hold for a few seconds. Over time, it will be easier for you to move closer toward your toes.
• The exercise can be performed lying on your back with your feet on the wall.

10. Standing calf stretch - Stretching the calf muscles (fig.10)

This stretch works on the soleus and gastrocnemius muscles, located at the back of the calf.
How to do the stretch:

• This stretch must be performed on the edge of the step.
• Hold your toes on the step and gently twist your ankles inwards and then outwards.

11. Triangle pose – stretching the abdominal muscles (fig.11)

This stretch lengthens the external oblique muscle, one of the muscles that form the abdominal wall and control trunk movement. It also supports the internal organs of the abdominal cavity and keeps them in place.
How to do the stretch:

• Stand with one leg forward, so that you create a 90-degree angle with the back leg, as shown in the picture.
• Stretch to the side, place your hand on top of the front leg, and lift the opposite hand in the air while looking up.

12. Deep Squat - Stretching the Muscles of the Buttocks (fig. 12)

This stretch extends the glutes and has a general effect on your entire body. if you have knee problems or have trouble keeping your heels on the floor, you should practice before doing this stretch.
How to do the stretch:
Stand with your feet shoulder width apart, and slowly begin to bend down with your buttocks tilted back and your knees not passing your toe line until you reach the position shown in the picture.

• Now, place your arms between your thighs, and touch the floor in front of you

13. Seated half pigeon variation - Stretching the front calf muscles (fig. 13)

This stretch lengthens the Anterior tibialis. Dysfunction of this muscle may lead to drooping of the foot.
How to do the stretch:

• Sit on your buttocks with both legs in front of you.
• Lean back on one arm, and with the other hand place the opposite leg over the other leg, just above the knee.
• Apply a slight pressure to the foot using the opposite hand, as shown in the picture.

14. Chest stretch at the wall - stretching the chest muscles (fig. 14)

This stretch stretches the pectorals, muscles that allow the arm to rotate.
How to do the stretch:

• Start by facing the wall and place your hand on it with your thumb facing up.
• If your right hand is the one holding the wall, turn to the left side until you feel a stretch at the bottom of the chest muscle, as described in the picture. If you feel a stretch in the shoulder joint, this means you’re stretching the area too much.

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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