Having a ball?
Previously I have written my guide to foam rolling parts 1 & 2. Now I want to explore the uses for another self-massage tool, the spikey ball. I would recommend you use both a foam roller and a spikey ball the reason is that for some parts of the body it is easier to use a spikey ball, for example:
Releasing the feet
Stand on one leg use a chair or the wall for balance. Roll one foot at a time over the ball for a good few minutes. Include the heel, the outside edge and the instep. Push down stronger into any area to deepen the intensity. Do each foot separately.
Between the shoulders
A common area of tension with modern postural habits is between the shoulder blades. You can easily reach this area with a ball placed anywhere between the shoulder blades and move up and down against the wall. One tip to stop the ball dropping it to put it in a long sock or stocking, drap it over your shoulder and then hold it in your hand.
Lower back – Under sacrum and glutes
You can use the floor of resistance to press your weight into or when lying to let gravity give you a help in hand. Simply lie on the floor, bend your knees but keep your feet flat on the floor. Then place the ball underneath your sacrum – the large triangular bone that forms part of your pelvis. Now move just gently move your sacrum and glutes all over the ball. If it feels safe to do so your can bring your knees into your chest to add additional pressure. This will help release off your lower back.
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How to stay healthy at your desk
This week the daily mail reported that three in four office workers blame desk for sickness: badly set up desks and chairs cost companies 7bn each year. Rather than sitting in silence or popping pain killers to ease headaches or back pain, here are my top 7 tips for staying healthy while working at your desk.
- Sit up straight. As you read this post, if you’re not running to an appointment or standing, how are you sitting? Really take notice of how you are sitting and poised. Are you legs crossed? Is your back hunched over as you read this? Or are you sitting up straight? If you are sitting ensure that you are sitting up straight, not slouched, with your head directly over your torso and your feet on the ground, using a foot rest if necessary.
- User a wrist support. Repeatedly bending your wrists up and down (extension and flexion) compresses structures inside the carpal tunnel in the wrist. This can cause pain and lead to injuries like carpal tunnel syndrome. Place the heel of your palm on a wrists pad to minimise wrist pain.
- Use a headset. If you spend a lot of time on the phone user a head set rather to avoid holding the phone to your ear by raising your shoulder which may cause neck & shoulder pain.
- Don't bang the keyboard instead use a light touch. Try to use the minimum amount of force necessary to depress the keys. The tendons from your fingers connect near your elbow, so striking the keys too hard can lead to problems you might not associate with your keyboard-for example, pain and inflammation in your elbows (Epicondylitis).
- Look straight ahead. Maintaining proper eye level with your computer monitor is essential. This helps you avoid straining your back, neck, shoulders, and arms. In addition, proper eye level reduces unnecessary eye strain. To accomplish this sit in your office chair and stare straight ahead. You should be looking directly at the center of your monitor. If you are not looking at the center of the screen adjust the monitor until you have the correct measurement and use a monitor riser where necessary.
- Save your work, save your shoulders. Working as a massage therapist who specialise in Acupressure Neck & Shoulder massage withing an office environment, I know muscular tension in shoulders causing neck and shoulder pain is a common problem. To minimise the build up of muscular tension in your shoulders, every time your save your work or send an email simply circle your shoulder three times clockwise and then three times anti-clockwise.
- Book a massage. If you are feeling the stain and pain for working long hours at your desk then book a massage which are highly effective at relieving neck pain, shoulder pain, back pain and tension headaches.
Can tackling the big questions in life make you less depressed and anxious?
Mixed anxiety & depression is the most common mental disorder in Britain,and it estimates to cause one fifth of days off from work. Well according to researches if you prepared to tackle big questions in life e.g.
- Is there a God?
- Does life have a purpose?
Tips for a healthy large intestine
Following on from my bowel health checklist. I want to focus on the large intestine whose job is to take all the remaining water and nutrients our any any food that comes its way and turn whats left into compact stools. When things start going wrong with your large intestine, you usually get inflamation and this can lead to a range of symptoms including:
- Stomach pain
- Cramps
- Bloating
- Flatulence
- frequent diarrhoea or constipation
