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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.

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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.

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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.

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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.

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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.

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Sharen Ross

Marketing Strategy Consultant

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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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