Advertising
Advertising

6 Areas to Target for Immediate Relief with Massage

6 Areas to Target for Immediate Relief with Massage

If you suffer from aches, pains, or stiffness, you might assume you have two options: spend a fortune on a massage therapist or just live with it.But there’s a third option: self-massage.

Foam rollers, lacrosse balls, tennis balls, sticks — they’re all cheap, convenient, simple to use, and incredibly effective. Use them for just ten minutes daily, and you can reduce muscle pain and tension while increasing your flexibility.

Self-massage tools increase blood circulation and smooth out “knots” in your muscles and connective tissues caused by dehydration, overuse, and injury. The longer these adhesions go untreated, the tighter the surrounding muscle becomes and the more pain you feel. Here are six ways self-massage can help. Watch the videos to see James Kilgallon, CSCS., creator of Mazlo’s Body Maintenance Program, show you how to perform each technique.

1. You will reduce lower back pain.

If you’ve never experienced lower back pain, you’re one of the lucky few. The lower back is a prime target area for pain because the spine, made up of 33 small bones called vertebrae, must carry the weight of your whole body. Lifting weights, running, jumping, and chronic sitting all place stress on the lower back.

Advertising

One highly effective way to reduce lower back pain is to massage the quadratus lumborum (a back muscle) and the erector spinae (muscles running along the outside of the vertebrae) with a small, dense ball like a lacrosse ball.

2. You will relieve tension headaches.

Do you slouch at a desk all day? Do you feel stressed out and overwhelmed? If so, you’re a prime candidate for throbbing tension headaches. Tension headaches are often caused by muscle contractions in the head and neck. They can be relieved by kneading the upper trapezius muscle (located near your neck and shoulder) with a massage stick.

Advertising

3. Your hips will become more flexible.

Why do you need stronger, more flexible hips? Well, if you’re a runner, you’ll run faster. If you’re a cyclist, you’ll pedal with more power. If you lift weights, you’ll lift heavier. If you don’t do a lick of exercise, you’ll be able to bend over to pick up a dropped pen without groaning.

Plus, if your hips can move every which way, you’re less prone to injury and better able to perform basic movements like squatting and bending. Yet most of us have limited hip mobility and flexibility. That’s because our quadriceps (upper thigh) muscles are tight; so are our iliotibial (IT) bands, the bands of connective tissue that run along the outside of the upper thigh. Foam rolling the quads and IT bands will loosen up this tissue.

4. Your posture will improve.

Hunching over your computer all day creates muscle imbalances; in other words, some muscles become short, tight, and overactive while others weaken out of neglect. The resulting imbalance leads to pain and makes us prone to injury. Enter the “peanut” tool. Rolling your back on this simple device (you can make it yourself!) will loosen and relax your back muscles, so you can hold yourself in a more upright, natural posture.

Advertising

5. You will reduce foot pain.

Whether you’re sedentary or you work out daily, you may have encountered pain in the connective tissue (plantar fascia) that spans the bottom of your feet. It can be caused by injury, overuse, a sudden increase in activity, even weight gain.

At first, plantar fasciitis isn’t awful. You feel tenderness in your heel or arch, typically first thing in the morning, and the pain subsides as you start walking around. But as the condition progresses, stepping from your bed onto a hardwood floor feels like stepping onto a bed of nails, and the burning pain follows you around all day.

Massaging the soles of your feet with a tennis ball can remove adhesions in the plantar fascia that can’t be stretched out. It also sends blood flow to your feet, warming up your foot muscles for additional exercises you may do.

Advertising

6. Your shoulders will be more resistant to injury.

Shoulder pain and injury is more common than you may think. Whether you feel a twinge of pain while picking up your kids or have severely limited function and chronic discomfort from too much overhead pressing, self-massage can help. The best tool for releasing adhesions in the shoulder muscles is a lacrosse ball.

More by this author

Sharen Ross

Marketing Strategy Consultant

5 Ways to Cultivate a Growth Mindset for Self Improvement 36 Pictures To See Which Muscle You’re Stretching 8 Ways to Overcome Impulsive Spending Tracking your spending can improve your life in dramatic ways. 5 Surprising Benefits of Tracking Your Spending How To Master The Multigenerational Workforce

Trending in Health

1 9 Benefits of Napping (Backed by Science) 2 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 3 20 of the Best Guided Meditations for Sleep and Insomnia 4 9 Best Sleep Tracker Apps to Help You Get Adequate Sleep 5 10 Green Tea Benefits and the Best Way to Drink It

Read Next

Advertising
Advertising
Advertising

Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

Advertising

Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

Advertising

2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

Advertising

4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

Advertising

6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

Read Next