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

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10-Minutes to Back Pain Relief for Mom

Kids and work take their toll on mom’s back.  Get relief in less than 10 minutes.

Sean Lee, NASM ACE – CPT, NSCA – CSCS
Fitness Expert, Barrington, IL

Question:

I’ve had occasional low back pain on and off for a few years since having children and am concerned that with age and a sedentary desk job it’s going to get worse. As a busy full time working professional and mother of three, I don’t have much time for exercise. With only 5-10 minutes a day in my schedule can you recommend a few exercises that may help?

Answer:

YES! If what you’re describing is an occasional stiff or tight back then I can absolutely offer a helpful and time sensible solution. However, if you are experiencing pain and it has become more frequent, intense, or radiates to your hip or down your leg I’d first see a licensed medical specialist who can further assess and make recommendations to meet your specific needs.

Assuming the former follow this quick 3-step approach that will have you feeling better in no time:

1. Give a (self) massage and get flexible.

• Use a foam roller, tennis ball, or massage stick on your mid and lower back, shoulders, hips, & legs.
• Self massage will reduce your discomfort by: decreasing tension within the muscles, improve circulation making the muscles healthier, and decrease the day-to-day stresses the muscles take while at work, home, and running with the kids.

2.  Strengthen your core muscles from the inside out.

• The deep core muscles often become the weakest after childbirth (sitting also promotes this weakness). To substitute for the deficit in strength the low back muscles are called upon to do more work than they should often leading to overcompensation and a back that is tight or in pain.
• The following three exercises will get you started strengthening from the inside out:
  • Pelvic tilts – Lye on your back, knees bent, hands on hips, gently tilt pelvis forward (low back arches off floor), then back (flatten back to the floor). Move slowly and repeat 10X.
  • Belly button draw – In a seated or lying position pull your naval to your spine and hold for up to 10 seconds and repeat 10X. This will activate the deep core muscles and decrease stress to your back.
  • Plank – Lying on your abdomen place your forearms and toes on the floor, lift your body off the floor so only the forearms and toes are touching. Hold for up to 20 seconds.

3.  Get moving in small ways throughout the day.

• Place a post it or set a reminder to get up every 30 minutes and go for a walk, stretch or do some light calisthenics
• Skip the elevator and take the stairs
• When out and about choose parking away from the door
• Wear a pedometer and try for 10,000 steps a day

Jeff Kubina/flickr

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

Whether you’re putting baby in her car seat, chasing your toddler around a playground or picking your child up off the floor, mothering involves nearly constant lifting, pushing, pulling and bending, all of which puts a strain on your neck, shoulders, and especially your back.

The key to maintaining a healthy back, says Dr. Sheila A. Dugan, a physical medicine and rehab specialist at Chicago’s Rush University Medical Center, is to maintain a neutral spine.

When you bend over to pick things up, for example, whether it’s toys, your toddler, or a car seat, try not to round or curve your back. Straighten the spine and bend down from the knees; pick things up by straightening your knees. As much as you can, be aware of your posture throughout the day to avoid back strain.

The American Physical Therapy Association offers the following guidelines to protect your back during these common ‘mommy’ activities:

Lifting your child from the floor
Stand close to your child, keep back straight, put one foot in front of the other and lower yourself (kneel) onto one knee. Hold your child with both arms close to your body (just as you would with a heavy object), tighten stomach muscles and push up with both legs to a standing position.

Putting your child in and taking her out of a crib
Lower rails as far as possible. With feet shoulder-width apart, bend at the hips and pick up baby with both arms, holding her close to your chest. Don’t curve/curl your back over the rails.

Pushing a stroller
Again, stay as close to the heavy object (the stroller) as possible, keeping your back straight and shoulders back. Maintain good posture, rather than leaning and pushing the stroller with your arms and hunching the shoulders.

Carrying and holding your child
When carrying your child, hold her close to the center of your body with both arms. Avoid the one-arm, one-hip hold; it puts too much stress on one side of your body. Be aware of maintaining good posture, with straight back and upright shoulders. Consider an infant carrier that centers the baby’s weight (see below).

Picking up toys
Keep your head and back straight, bend at the waist and extend one leg straight behind as you pick up toys.

Other tips

• When nursing your baby or reading to your toddler, pick a firm chair with back support. If you nurse or read to your child in bed, don’t bend your neck or curl your back. Use a wall or headboard for back support.

• Infant carriers that are centered either on your front or back are good for even weight distribution. Infant car seats should be carried with both hands, centered in front of you. Consider using a backpack instead of a diaper bag to balance weight and avoid shoulder/back stress.

In addition to paying attention to posture and how you lift, stretching and strengthening exercises are necessary for good back/neck/shoulder health. Take at least 10-15 minutes a day to stretch, focusing on hip flexors, back, shoulders and neck, which are involved in proper posture and neutral alignment.

Strengthening exercises should focus on the abdominals, glutes, back, hips, pelvis and the scapula retractors (the muscles that pull the shoulders back) to allow the body to support proper alignment.

And while it might seem impossible to fit in cardio, aim for the recommended amount of five days a week, 30 minutes a day. Studies have shown you can accumulate this through 10-minute bouts, as well. Those few minutes spent sweating will make you a happier, healthier mom.

Helga Weber/flickr

Taking care of your tootsies isn’t hard but it does require a little TLC. Here are six steps to healthy feet:

THE SIX S’s

1. SUPPORT
   Make sure that shoes have adequate arch support and heel cushioning. Maybe it’s time for new running shoes?
2. STRETCHING
   Stretch the arch of the foot, Achilles tendon, and calf muscles to help with flexibility multiple times during the day and before and after every workout. For added stretching benefits and pain relief, roll the arch of your foot over a round object (we love rolling pins and golf balls) for 5-7 minutes at a time.
3. STRENGTHENING
   Strengthen the muscles in your feet by using your toes to grab (and pull towards you) a pencil, pen, or hand towel.
4. SOOTHE IT
   Got pain? Ice your foot for 15-20 minutes post stretching/stregthening to alleviate pain and reduce inflammation.
5. STAY OFF IT
   Like most injuries, it is essential to rest the damaged tissue. Keep weight off the feet or do low-impact exercises, such as the stationery bike or swimming while your foot has a chance to heal.
6. STAY PAIN FREE
   Injuries such as plantar fasciitis is often due to running too much, too fast. Avoid overtraining and increase workout increments gradually. (Running lore says that you should increase you weekly mileage by no more than 10% per week.)