Tips and tricks to stay fit at Home

First of all, I hope you are staying well and safe.

With the way our world has changed these days due to the pandemic, one thing we desire is learning how to make use of our time and perhaps enjoy it.

What can also be critical at this time is learning ways in which we can maintain good health, body and strengthen our immune system.

Recently a friend of mine had shared some insight with regards to self care particularly drawing attention to looking after your muscle. I find this information relevant specially at this quarantine season. We don't do as much these days and if you are working from home, your body is likely to experience fatigue. Our muscles will benefit from this exercise that I am about to share for it's proper function. It is also advised that you drink plenty of water before and after this exercise.

Looking after your muscles

HEAD

Check if you are clenching your jaw. If you are, then relax it. Feel along the line from the joint of your jaw along underneath your cheek bone and gently massage. If it loosens keep going till it feels free. Very gently rub behind the jaw joint - about a cm or two underneath the ear, and if it is tight there, the gentle rubbing should help loosen it.

Rub your temples in light circles.

Rub the point between your eyebrows and feel if there is a small knot. Gently rub it till it relaxes. 

NECK

Gently pinch and massage the top of your neck - just below where the muscle changes to the bone of the skull. Gradually work down your neck with the same pinching approach.

Gently rub down the sides of the neck as well, and help them relax.

You might want to check if the muscles just in front and to the side of your neck - just inside the collar bone on the right and the left are tight as well, and try to make them loosen off too. The neck and head muscles often cause headaches or migraines when they play up, so if these muscles feel hard as rock, and you struggle with migraines, it's probably connected.

SHOULDERS

Now gently pinch and massage along the tops of your shoulders. As you grab the muscles between your fingers you should be able to feel if they are quite soft and piable, or quite thick and tight. You may also find some knots. Massage the whole line of the muscle until it feels relaxed. The shoulders and back can often make you feel tired or low energy if they're tight.

SIDES

Sometimes you can develop knots just under your armpits - especially from phones and using a mouse - put your hand under your armpit and rub the highest part of the rib cage you can reach there to see if you have any knots. 

Check down your sides from there, there is a muscle towards your back that goes down in a straight line from that point which can also get very tight. Loosen that off.

ARMS

Check if there is any tightness in your arms - checking along the back of your arm, as this is the part that tends to get tight from phones and computers. If this is tight, follow it through to the forearm, again focusing on the bottom of the arm.

BACK

If you can reach between your shoulderblades (putting your arm over your shoulder) check for knots between the shoulder blade and the spine, or hiding under the shoulderblade. Knots under the shoulder blade can often cause numbness or tingling in the arm. Move the shoulder blade out of the way and massage the muscle under where it was. It might be nice to get someone else to do this and the shoulders.

If you have someone else there, get them to gently massage the muscle going down the back at either side of the spine, going down to the base of the spine.

LEGS

There is a good massage point on the front side of each inner thigh, just before they meet the waist, which can relax the whole waist and leg very nicely.

Massage the main leg muscles and check for any tightness.

FEET

Massage the soles of the feet gently in circular motions, going across the whole of each foot, until both feel relaxed.

After doing this exercise, take a glass of water and let your body relax.

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