Here are several easy-to-do self-massage, stretch and mini health protocols.
You could even call them a few TRICKS to give your body a little TREAT, but be sure to use them as an addition to- not a replacement for- regular visits and medical care from your doctor.
Tennis (balls) to Treat Tension
For tense feet, place the arch of your foot on a tennis ball (or golf ball if that seems too big), leaning one hand against a wall for support. Gradually put more body weight on the foot as the ball presses into your arch. Slowly move your foot around to target your heel, forefoot and toes.
You can also use a tennis ball to relieve tight hips or shoulders. Sit on the ball, then wiggle your backside around and hold it still on areas that feel especially good. Put your tennis ball on the floor and lie down with the ball under the tight spot. Another option is to take a long sock, put the ball in the toe of the sock, and use the sock as a “handle” to steer the ball around, pinning the ball between the sore spot and the wall.
Comfort That Computer Crink
Every hour, give your body some relief from hunching over your computer at work. Clasp your hands together behind your neck, and apply pressure to each side of your spinal cord with the bottom of your palms. Rub up and down slowly. Pull your elbows backwards and hold for a few seconds. Then, press into the trapezius muscle along the left side of your neck just under the base of your skull using the fingers on your right hand. Tilt your head to the left, then rub in downward motions, working your way to your shoulder. Repeat three times, then switch sides.
Calm Your Calves
They make your legs look more shapely, but walking in those sexy heels all day can cause hypertension in your gastrocs (calf muscles) and even shorten them over time as well, so give them some relief with this quick protocol. Sit in a chair with your feet flat on the floor and then hold your ankle from the outside of your leg with your thumb placed just over the Achilles tendon. Moving about an inch at a time, work your way up the calf, squeezing and releasing until you reach your knee. Repeat on the other leg.
Help for Your Hands
Apply a few dabs of your favorite hand lotion, then clasp your fingers together and rub the bottoms of your palms together in a circular motion to target the bottom of your palms. Without unclasping your hands, use your thumb to rub the area under the thumb of the opposite hand. Work outward in circular motions toward the center of your palm, then repeat on the other hand. Pull your hands apart and knead your wrists, palms, and the area between your fingers with your thumbs and index fingers. Gently tug each finger one by one, and finish by pinching the webbing between each finger.
Make a Hot Pack
Staring at a screen all day can leave your eyes and neck tired and strained, but a little heat can help them relax. Fill a tube sock about two-thirds full with dry, uncooked rice (it's not just for your moo goo gai pan). Secure the opening with a rubber band- or even sew it closed for long-term use- and then pop the filled sock in the microwave for 1 minute. Check the heat and rezap as needed. Then, just sit with the pack across the neck, or lay down with it under you neck and shoulders. Reheat the pack and rest it across the top of your chest (the root CAUSE of most back pain!!!!) as you lie on your back for ten minutes. You can add a cinnamon stick and a few cloves, or some eucalyptus leaves for an aromatic experience. Lavender, mint leaves, or lemon leaves can provide a more relaxing session. Be certain that you aren’t allergic to any of these botanicals before using them.
Soothe Stuffy Sinuses
Are your sinuses clogged from allergies, a cold, or change of seasons? Rub out the sinus pressure with finger pressure by doing the following 5 to 7 times: Press your fingertips just above your nose and rub outward, going over your brow line (1 out to 2). Then place your fingers beside the bridge of your nose under your eyes, and rub down and outward (3 & 4). Next make small circles on your cheekbones with your thumbs, working your way out toward your ears (4 out to 5). Finish by rubbing your temples in small circles with your thumbs (in front of 5). Note: This is a great follow-up after using the hot pack you just made in the previous hint to warm your neck, or eyes and forehead.
Treat for Your Feet
Sit down on a straightback chair and lace the fingers of one of your hands through the toes of one foot. Spread your toes out, and use your palm to rotate the joints of your forefoot forward and back for a minute. Take your hand away from your toes and then hold your ankle with one hand, using your other hand to rotate your foot gently clockwise. Start with small circles and gradually work up to larger circles as your ankle warms up. Switch to counterclockwise circles. Repeat with your other foot. If you are unsure of a protocol, check with your doctor before using it to be sure that it is appropriate for you.
These are only a few of many quick and easy ways that you can use self-massage and stretching periodically throughout the day to help relax, revive, and minimize the damage daily life does to your body. Be sure to see your medical doctor for any chronic pain that doesn't resolve within a few days or before starting any new exercise, diet or health regime. Exercise every day, use common sense, eat sensibly, receive periodic massages, get enough sleep and you should be smiling too!
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