Way back when, in dreary March 2011, we at Moji decided that we needed a daily rejuvenator for our workout routines. We named it the Moji Jam of the Day. This inaugural year of Jam of the Day proved to be an interesting one. Jams ranged from holiday themed jingles (Neil Young on Fourth of July) to location specific diddies (Irish Punk for the Boston Marathon) and we even took requests from some special Moji fans.

Since the end of the year is upon us, it was only fitting for us to come up with a Best of 2011 list of some sorts. However, instead of us deciding what our playlist should contain, we declared this playlist to include what YOU liked. Heck, you had to listen to these sometimes ridiculous tracks (not apologizing for our ABBA obsession)!  So we scoured all of our selections for Jam of the Day, entered all the soundbytes and megabytes into a Google Spreadsheet and calculated which tracks were the most talked about on our Facebook page in 2011.

Hence, this list of 15 tracks is Moji’s 2011 compilation of your most discussed jams on our Facebook page. We must say, you guys have good taste! Download the mix on the link below, or scroll down to listen right from this page.

What do you want to hear in 2012?

Foot

Ankle

Achilles

Calf/Shin

Knee

Quads/Hamstrings

Shoulder

Hip

Where will you wear yours?

Wiros/flickr

Anne Stein, M.S.

It can take hours to build up stress, but a simple, five-minute massage that focuses on the upper back, head and neck can quickly melt away tension – and at least for a few minutes, give you a fresh outlook on life.

We talked to our favorite massage therapists for tips on delivering a massage guaranteed to relieve stress. While some of these techniques may take a bit of practice, others are simple and work immediately. Too fancy for your liking? Check out our Moji 360 Ultimate Bundle to get your five minute massage made easy!

First, a few guidelines: These tips are for a chair massage. Second, don’t massage bone! It doesn’t feel good. Third, be sure to occasionally ask if the pressure’s ok — too much can hurt but too little’s ineffective.

Finally, giving a massage can be just as relaxing as receiving, so try to enjoy what you’re doing. Close your eyes and feel the movement of muscle beneath your hands and fingertips.

• Step one: If possible, have the person sit backwards on a chair, with a pillow placed between the chairback and the chest and head leaned gently over the pillow. Otherwise, have the person sit upright yet relaxed in a chair, with feet flat on the floor and palms gently placed on thighs.

• Step two: Massage works best if the receiver’s relaxed. Place both of your hands on the upper back and press down, gently, and repeat. Or, place both forearms, with hands facing down, on either side of the neck and press down gently. Hold a few seconds, move outwards until you feel shoulder bone, and repeat.

• Step three: Shoulder squeeze. Gently place one palm on the outside of shoulder and second hand above it along the upper trapezius (top shoulder muscle). This is an area that gets especially tense and tight if you spend time in front of a computer. Squeeze muscle gently and hold for a few seconds. Move up the trapezius an inch at a time toward the neck and repeat. When you reach the base of the neck, go back and repeat, then move to other side.

• Step four: Gentle circles. This is easy to do. On one side of the neck, make small circles with your fingers, starting at the top of the neck and moving down the shoulders. Repeat before going to the other side.

• Step five: Extensor circles. The extensors are the neck muscles that hold up your head — and hold in a lot of tension. To release these, place thumb on one side of neck and four fingers on other, gently kneading circles for 5-10 seconds in one spot. Move up slowly to cover entire neck.

• Step six: Head/scalp massage. Place fingertips gently on temples and make small circles, working your way up the scalp. Gently rub the scalp with fingertips, as if massaging in shampoo.

Other techniques for relaxation: Use gentle karate chops (sides of your hands) or gentle fists to tap the back and shoulders. Finish the massage with a few light strokes down the neck and back with fingertips of both hands.

If you don’t have a partner handy, self-massage with Moji 360 Palm is another option. Gently rubbing and massaging your hands and feet (paying careful attention to pulling and rubbing each individual toe and finger, as well as massaging the palms and soles) relaxes the entire body and mind – plus they’re easy to reach.

zara/flickr.com

Anne Stein, M.S.
Sports & Fitness Journalist/Author

The pain

Experts aren’t sure what causes tension headaches, but we do know they’re the most common headache around, affecting nearly 90 percent of women and 70 percent of men at some point in life.

Better-known as tension-type headaches, these often feel like a (head) band of pressure wrapped around the front and/or sides of the head and neck. The pain is constant, rather than throbbing like a migraine, ranges from mild to moderate, and can last anywhere from 30 minutes to a few days.

Why so tense?

It’s theorized that a change in serotonin, endorphins and other brain chemical levels might be the cause of tension-type headaches, but a whole list of things are thought to also trigger them, including:

• Stress (this is the primary culprit)
• Depression, worry, anxiety
• Jaw clenching/teeth grinding
• Muscle tension/working, standing or sitting in one position for long periods of time

Tension-type headaches are most common among people in their 40s, although they affect all ages.

Pill me or pamper me

Over the counter pain medications (NSAIDs – non-steroidal anti-inflammatories, such as aspirin or ibuprofen) can be helpful, but if they’re overused, can actually start triggering headaches. Antidepressants are sometimes prescribed to stabilize brain chemicals.

Non-medical remedies that work for some sufferers include rest, ice packs, heating pads and hot baths or showers. A variety of stress-relieving practices, along with non-medical remedies, seems to work best in preventing and/or relieving the pain and frequency of tension-type headaches.

The main goals of these remedies are to reduce stress and relax tense muscles. One or more of these remedies may be needed to have an effect on the frequency and pain of your headaches.

Finally, it’s important to keep a headache diary to see what techniques work and how other factors, including diet, sleep, and exercise, affect your headaches. You may notice a pattern of events that trigger your headaches, such as skipping meals, not getting enough sleep, or dealing with a difficult person or situation.

Tips for relaxation

Try one or more of the following to manage stress, relax muscles, and reduce headache pain and frequency:

• Deep breathing
• Biofeedback
• Meditation
• Yoga
• Progressive muscle relaxation
• Therapy to deal w/depression and anxiety
• Therapy to teach you to deal effectively with stress
• Ice pack or heating device (depending on what works best for you) on tense muscles, especially shoulders, neck and back
• Massage (use Moji 360 and Moji 360 Palm to self-massage scalp, face, temples or have a buddy use them for you)
• Acupuncture
• Electrical nerve stimulation
• Regular exercise (cardio, strength training, stretching) – at least five, 30-minute sessions a week. These can be divided into 10-minute exercise segments

Resources

For more information on headaches and pain relief, visit the following sites:

• American Headache Society, www.achenet.org
• American Academy of Medical Acupuncture, http://www.medicalacupuncture.org/
• National Headache Foundation, www.headaches.org

Click here to view the video on YouTube.