Each of us is faced with pain: either the back will get numb from working in the office, or the legs will ache from uncomfortable shoes. Not everyone has the time and money to visit a professional massage therapist. But there is a way out! Body + Mind NYC trainer Sulyn Silbar and NY SportsMed & Physical Therapy director Luc Bongiorno are convinced that there are 11 simple ways to relieve tension and feel healthy to relax your muscles and relieve pain. You don’t need any special equipment to do this, just your hands, a couple of tennis balls, and a roller.
This exercise can be done even at work without being distracted from it.
While sitting, take off your shoes and place your foot on the ball. Roll it back and forth from heel to toe, make an effort, but do not try to crush the ball. If in some places the sensations are too painful, work in them in a circular motion.
The tension in the neck and head area is familiar to everyone who sits hunched over a computer during the day.
Lie on your back and bend your legs. Holding a ball in each hand between your thumb and forefinger, place your hands behind your head so that the balls are on either side of the base of your skull. Move your head from side to side, then lowering and raising your chin – back and forth.
Yes, yes, there is also a trick for premenstrual pain.
Lie on your back with bent legs, rest your feet on the floor. Place two tennis swords under your lower back – sacrum. Raise and lower your hips, kneading the area under which they lie on the balls.
When we are stressed, we instinctively clench our teeth, which leads to pain in the jaw and head. To relieve discomfort, do this exercise immediately after waking up or when you feel anxious.
Using the pads of your fingers, press down on your cheekbones, directly on the apples of your cheeks. Open and close your mouth as you press on your cheekbones. Repeat this movement, moving from the mouth to the temples along the cheekbones. When you reach the temples, slide your fingers downward and repeat the movement along the entire jaw towards the chin. Grab your chin with your fingers and pull the skin down.
Another disadvantage of a sedentary lifestyle. If you work at a computer, your legs are constantly bent, by the end of the day it is not surprising to feel aching pain in the knee area.
While sitting, straighten your leg to relax the muscles. Press with the pads of your fingers on the disturbing area and make massage movements, as if drawing a star with all your fingers for 10 seconds. Bend and straighten your leg twice. Repeat the massage two to three times for each painful area.
When we sit for a long time, and even on an uncomfortable surface, willy-nilly, the muscles of our butt point become numb. They, too, can get sick and require attention.
Sit on the floor with your legs bent, place your arms behind you and rest, as in a reverse push-up. Place a tennis ball under one buttock. Lift your leg off the ground and roll the ball under you over the areas of concern. Repeat the massage on the other side.
Do you work a lot with your hands, at the computer, or do you often cook at home? This exercise will relieve your forearm discomfort.
Stretch your hand forward, palm up, with your other hand, hold your elbow, making a “cup” out of your palm. Turn your palm downward and with the hand with which you support your elbow, begin to make light intercepting massaging movements until you reach the wrist.
Did you go in for sports, but did not calculate the load and after running your legs ache? The roller will help you.
Lie on your side on the floor with a roller under your thigh. Using your outstretched arms as a support, slowly roll on the roller from hip to knee while turning your body straight. After completing the exercise for one leg, move the roller under the other and repeat again.
It is on these areas that the entire load of the working day falls. Let’s take it off.
Lean with your back against the wall and place the ball between the wall and your shoulder. Raise and bend one hand so that your palm is at head level, press it against the wall. Turn your head from side to side. Experiment and place the ball in different places – along the neck and shoulders.
If slouching is a lifestyle, then you are familiar with upper spine pain. They can be reduced.
Lie on the floor, bend your legs and place them shoulder-width apart. Place the roller in the middle of your back under the shoulder blades and roll up and down, pushing off with your feet.
Are you constantly on your toes? Make yourself pleasant, drive away negative emotions, and with them the image of a stretched string, do a self-massage of the head.
Place your fingers to your temples and slowly, using the pads alone, begin to make circular movements from the temples to the back of the head, gradually increasing the size of the circles and the pressure of the fingers.