Maximize Muscle Recovery: Things to do

Maximize Muscle Recovery

How to Maximize Muscle Recovery After a Workout

We all know that working out and eating a healthy diet will improve our physical and mental health. However, it takes some time to get into shape once you decide to change and start to work out at home or go to the gym. But, until then, you must deal with many painful muscle aches. By the way, that is called delayed onset muscle soreness (DOMS). In fact, people who exercise regularly can experience DOMS when they change their exercise regimen. However, the good news is that you can relieve some of that muscle pain by focusing on proper recovery. So, here are some tips on how to maximize muscle recovery after a workout.

No. 1 Warming up is essential

First, before going into the details of how to maximize muscle recovery after a workout, it’s essential to talk about what you should do before. Whether you exercise at home without equipment or go to the gym, warming up beforehand is critical. This is because warming up will prepare your body for what comes next. Furthermore, a proper warm-up reduces the risk of strains or injury during the workout and can minimize DOMS. By the way, a great way to warm up is through dynamic stretching. For instance, you could make arm and hip circles, squats, or walking lunges.

No. 2 Cooling down is just as important

Second, you should always end your workouts with a cooldown. Once again, this will help prevent injuries and reduce post-workout muscle aches. Now, while for the warm-up, you should focus on dynamic stretching, for the cooldown, you should focus on static stretching. So, you no longer have to put your body in motion. In fact, this is the time to sit still and relax your muscles. For example, you could try overhead triceps stretches, biceps stretches, or seated butterfly stretches.

A woman doing a static stretching exercise.

One of the best tips on how to maximize muscle recovery after a workout is to cool down through static stretching.

No. 3 Drink plenty of water

Third, one of the best tips on how to maximize muscle recovery after a workout is to drink plenty of water. In fact, staying hydrated doesn’t just maximize muscle recovery but is also beneficial for your overall health. So, make sure you drink plenty of water before, during, and after working out, but also throughout the day. Incidentally, you should also take into account the intensity of your workout. Because during intense workouts, you’ll eliminate lots of fluids, and you’ll dehydrate faster.

Ensure you drink plenty of water throughout the day to stay hydrated.

Note that you should never wait until you’re thirsty because that’s a sign of dehydration. By the way, if you simply forget to drink water, you can always use phone apps to remind you. Also, another trick is to monitor your urine. Indeed, the darker the color, the more dehydrated you are. However, make sure you don’t drink too much alcohol. Because alcohol dehydrates you faster and also interferes with muscle recovery.

No. 4 Get enough sleep

Fourth, one of the best tips for maximizing muscle recovery after a workout is getting quality sleep. In fact, when you sleep, your body relaxes and has time to recover and repair. Also, besides relieving some muscle pain, quality sleep improves your mental and emotional state. That’s one of the main reasons why even the addiction recovery experts at Little Creek Recovery advise people in recovery to engage in physical activities and get plenty of rest. But to ensure you get quality sleep, ditch the screens an hour before bed and pick up a book instead.

Quality sleep will help your body relax and muscles recover.

No. 5 Pay attention to what you eat

Fifth, physical activities combined with a healthy diet will do wonders for your health. So, if you want to live longer, it’s time to inspect your diet. But that’s not the only benefit. In fact, certain foods help maximize muscle recovery by providing the proper nutrients. For example, you should eat a snack an hour after your workout to get the best results. And, that snack should include protein and carbs. But don’t worry, you don’t need to prepare something very complex and time-consuming. In fact, you can simply eat peanut butter with toast, fruit with yogurt, or drink a healthy smoothie.

No. 6 Try to reduce stress

Easier said than done, right? Well, no matter how hard it may seem, you have to find ways to reduce your stress levels. Firstly, this will improve your physical and mental health. Secondly, stress prevents your body from focusing on muscle recovery. Not to mention that stress also causes muscle tension. And this is the last thing you need! However, many pleasant activities can help you relax. For example, you can try listening to music, reading a book, going for walks, doing yoga or meditation, etc.

No. 7 Schedule a rest day

In fact, working out every day can easily lead to exhaustion. After all, your body and muscles won’t have time to recover. Therefore, it’s essential to schedule a rest day once a week. If your body is still sore after that or you still feel exhausted, you should take an extra rest day. Of course, this doesn’t mean you should lay on your couch all day and do nothing. You can still take a relaxing walk outdoors or do a bit of yoga.

No. 8 When everything fails, try something new

Finally, all the above should help diminish delayed onset muscle soreness. But if you’re still in pain, you can always try new things. For instance, studies show that wearing compression clothes after intense workouts can help with muscle recovery. In fact, compression clothes improve blood circulation, reduce inflammation, and relieve muscle soreness. Lastly, another solution is to take a cool shower or bath to reduce inflammation and speed up recovery. Just make sure that the water is not freezing.

In conclusion

Congratulations on deciding to start working out! That is an essential step towards living a healthy life. In fact, working out will improve both your physical and mental health. Of course, it’s a bit hard at first because you’re out of shape. But you shouldn’t let that stop you. In fact, DOMS is painful and uncomfortable but manageable. And, as you’ve seen, there are many great tips on how to maximize muscle recovery after a workout. Moreover, as you gradually get back into shape, you’ll experience less and less muscle soreness.

Multi Joint Exercises – Tips to Strengthen Your Body Joints

Multi Joint Exercises-Tips to Strengthen Your Body Joints

Joint pain is a common complaint that can significantly affect your day-to-day life. The most common injuries are due to sports, arthritis or age-related wear and tear. Joint pain can also be caused by workplace injuries, poor posture, or even illness. When you experience joint pain, it can make life difficult. However, there are some things that you can do to relieve your joints. Described below are things you can do that will help strengthen your body's joints and prevent injury.

Introduction

Joint pain is difficult to live with, and it can be debilitating. The most common joints affected are the knees, hips, and lower back.

The Importance of Exercise

One of the best exercises for joint pain is a multi-joint exercise. Multi-joint exercises are great because they work out your whole body, rather than just one set of muscles. The most common examples of a multi-joint exercises include: Push ups, squats, lunges, and jumping jacks. These exercises will strengthen your joints and make them more resistant to pain.

Exercising regularly can help decrease the frequency and severity of joint pain. Exercise also helps improve balance and flexibility, which are both key components in injury prevention. Healthy habits like exercising are essential for long-term joint health. Light exercises that are pregnancy safe can reduce the chances of birth defects and keeps your baby away from surgeries like hypospadias surgery and many more.  Exercising regularly will enable you to maintain active joints that provide stability and mobility along with strong joints that can handle large amounts of pressure.

Exercises to Strengthen Your Joints

- Stretching exercises: 

Stretch your arms and legs by standing upright with feet shoulder width apart and stretching your arms up to the sky as high as possible without pain in your back or shoulders. Repeat this up to ten times before moving to the next stretch.

You can also bend over at a 45-degree angle from hips with hands behind knees and push down until you feel a stretch in the hamstrings or quads. Do this for 10-20 seconds.

- Strengthening exercises: 

Strengthen your joints by using weights, resistance bands or just body weight if you don't have any weights available. There are many exercises that target specific muscles but some of the most effective are squats, lunges, step ups, planks, and calf raises. Keep in mind that you must wear easy clothes like jogger jeans, so that you can feel comfortable. These exercises strengthen muscles which will help give stability to your joints so they don't become injured again.

Other Tips for Joint Pain Relief

Protect your joints. Regardless of the cause of your joint pain, it is essential to take care of them. This includes things like doing low impact physical activity, avoiding quick movements and making sure you use proper body mechanics when lifting or bending. If you have arthritis, you might also need to change your activities and find ways to stay active without causing your joints more pain.

Increase mobility. Joints that don’t move on a regular basis will become stiff, which can lead to more serious problems down the line such as osteoarthritis. Make sure you stretch and move throughout the day in order to keep your joints limber and healthy. You may want to try standing on one leg for 60 seconds at a time or doing some gentle yoga stretches for 5-10 minutes two or three times per day.

Consume healthy foods. Joints require nutrients just like any other part of your body. Therefore, if your diet is deficient in these nutrients, it can cause joint pain! To help prevent this from happening, make sure you consume plenty of fruits and vegetables. They are high in vitamin C and omega-3 fatty acids. Also, consume broccoli, kale, spinach, sweet potatoes, oranges, and salmon (to name a few).

Take care of your back with back stretches! Back pain is another common complaint among adults who work a sedentary job all day long in front of a computer screen. Also, sitting hunched over all day doesn’t allow proper circulation. In fact, poor circulation can affect your joints and cause cramping and stiffness in your muscles. Your legs and arms might ache more, particularly when you’ve been still for a while. You may notice the pain more when you warm up, and blood flow is improved.

1. Motivation is key

Whether you have joint pain or not, it’s important to stay motivated. Motivation can help you stick with a workout routine and improve your overall health. When you work out, your muscles contract and produce natural chemicals called endorphins. These chemicals make you feel good, which will help motivate you to continue working out.

2. Drink plenty of water

Water is the most important component for strong joints. When your body becomes dehydrated, your joints will suffer. Water helps to lubricate your joints, which in turn reduces pain and inflammation.

3. Use heat and ice therapy

Heat and ice therapy are two of the best ways to soothe aching joints. Both heat and ice can be used to reduce swelling or inflammation. Heat therapy is typically applied for 15-20 minutes at a time, 3-4 times per day. Ice should be applied for 10-15 minutes at a time, 2 times per day for the first 48 hours.

4. Medications and supplements

Medications and supplements are a good place to start. There are many over-the-counter medications that can help relieve pain and inflammation caused by arthritis or other conditions. You can also take supplements in order to help ease inflammation as well. Some supplements that have been known to be helpful in reducing joint pain are turmeric and chondroitin sulfate.

5. Know your limits

It is important to know what your limits are. Once you start experiencing joint pain, it might be tempting to push yourself further, but this can actually make the problem worse. Take caution when engaging in any physical activity that may cause injury and only do as much as your body can handle.

Fitness Supplements – Types of Health Benefits You Get

The Types of Health Benefits You Get by Using Fitness Supplements

If you’re active and work out often, you want to find ways to make your routine more effective. Using fitness supplements can help you see better results in a shorter amount of time and with less effort. However, it is important to note that these supplements should not be used as a substitute for actual healthy eating and regular exercise. These products are meant to be used as an addition to your standard routine, not instead of it.

If you look at many different types of sports or activities, the people who excel usually have one thing in common: They take their training much more seriously than most other people do. There isn’t anything particularly strange about that — it just means that if you want to get better at what you do, you need to pay attention to details like nutrition, hydration, rest time between workouts, how frequently and how hard you work out… and what type of supplements you put into your body.

What Supplements Are Out There?

There are plenty of different supplements you can use in your fitness routine, but most fall into one of four categories: proteins, amino acids, vitamins and minerals, and carbohydrates. Below are examples of each type of supplement to help you decide which ones you should use.

Proteins

These supplements come from a variety of different sources, such as soy, eggs, fish, and whey. They help you increase your muscle mass and repair any damage to your muscles from exercising. You must consult doctor if you’re having fatty liver treatment. You’ll want to make sure to use a protein supplement that contains whey isolate — this is the purest type of whey protein.

Amino acids

Amino acids are the building blocks of protein, so they’re great for helping you build muscle. There are a few amino acids you should look for when buying a supplement — especially leucine. This amino acid helps your body make new muscle tissue.

Vitamins and minerals

These supplements are essential to helping you recover after a workout. Some vitamins and minerals also have other health benefits, like helping you stay hydrated and lowering your cholesterol levels.

Carbohydrates

These are the most energy-dense supplements out there, which makes them great for replenishing your energy levels. They’re especially useful if you’re engaging in high-intensity training that burns a lot of calories.

Why You Should Use Fitness Supplements

Now that you know what types of supplements are out there and what they can do for you, let’s talk about why you should use them in the first place. Here are some of the benefits you can expect to see when you use fitness supplements as part of your routine.

Improve your workouts

Getting the right balance of carbohydrates, vitamins and minerals, and proteins will help you get better results from your workouts. You’ll have more energy, you’ll be able to concentrate better, and your muscles will be better hydrated, which means they’ll recover faster after you’re done.

Avoid injuries

One of the best ways to avoid getting hurt when exercising is to make sure you’re properly hydrated. A sports drink full of electrolytes is great for keeping your body hydrated and properly nourished.

Increase your energy

If you’re tired all the time and can’t seem to get enough sleep, it might be hard to get through your workouts. Taking vitamins and minerals like B12, iron, and magnesium can help give you more energy so you can push yourself harder during your workouts.

Improve your mood

If you’re someone who exercises regularly, you probably know that it is a great way to reduce stress and keep your mood in check. However, what you might not realize is that vitamins and minerals can help you even more. Taking supplements like B12, folic acid, and iron can help you stay happier and healthier.

The Importance of Protein

If you want to build muscle and be fit and healthy, you need to make sure you’re getting enough protein in your diet. However, if you’re not getting enough from your food, you can use a protein supplement to make sure you meet your daily requirements. The best part is that protein supplements can be taken a variety of ways, including in a shake, a smoothie, or even in a bar form. It is good for skin too. In fact, top dermatologists also recommends this.

If you work out multiple times a week, you’ll definitely want to use a protein supplement. Protein plays a huge role in muscle building, so if you don’t have enough of it in your diet, you won’t be able to bulk up properly. The best time to take protein supplements is right after you’ve finished exercising. It’s best to wait until you’re done exercising before you eat a protein-rich meal or drink a protein shake.

Creatine

If you want to build muscle, you need to make sure you get enough protein. However, protein alone may not be enough for you to bulk up. Adding creatine to your workout routine can help you get better results from your protein supplements, as well as help you build muscle more quickly. This supplement has been used by athletes for decades, and it’s become increasingly popular with people who just want to stay healthy and fit. This supplement is great for anyone who works out regularly. It’s especially useful for people who do high-intensity workouts, as it helps you quickly replenish your energy levels.

Protein Shakes

If you want to get the most from your protein supplements, you may want to consider buying a protein shake. These drinks can be made with a wide variety of ingredients, and you can personalize them to meet your specific nutritional needs. Protein shakes are great for when you’re on the go. You can take them to the gym with you, or you can drink them as a snack in the afternoon to help you recover from a long day. If you want to use protein shakes as part of your fitness routine, you should make sure you’re getting them from a high-quality source. Look for products that have at least 20 grams of protein per serving and are low in sugar content.

Vitamin and Mineral Supplements

It’s not enough to get enough protein and good carbohydrates into your diet — you also need vitamins and minerals. Vitamin and mineral supplements are a great way to make sure you’re getting everything you need. If you’re working out frequently and intensely, you need even more vitamins and minerals than the average person.

If you don’t take any supplements, you could be missing out on nutrients you desperately need, which can cause a variety of health problems, including muscle cramps, fatigue, and even kidney issues. You may want to consider taking a multivitamin supplement, which contains a wide variety of vitamins and minerals. Alternatively, you could take single vitamin and mineral supplements that focus on the nutrients you need the most.

Carbohydrates

If you work out regularly, you need carbohydrates. They are the most important source of energy your body gets from food. Without them, you would not be able to do anything physical. However, many people don’t get enough carbohydrates in their diet, and those who exercise regularly should take them even more often.

Vitamin and mineral supplements are great, but they’re not enough on their own to keep your body going. When you’re exercising regularly, you need to replace the carbohydrates you burn off as quickly as possible. If you don’t, you’ll end up feeling tired, weak, and dizzy, which will make it hard to exercise.

Conclusion

Healthy eating and exercise are important parts of a healthy lifestyle. Furthermore, health supplements can help you make the most of your time spent working out. Using the right types of supplements can help you build muscle, stay hydrated, maintain energy, avoid injuries, and even boost your mood. However, make sure to talk to a doctor before you start!

What Muscles does Biking Work Out

What Muscles does Biking Work Out?

Biking workouts can provide unlimited benefits to our bodies. Cycling is the best option for making muscles. To target specific muscles, you have to know what muscles does biking work out.

If you want to target particular muscles to improve through biking, then you should go through the muscles one by one.

Let’s explore the various muscles.

What muscles does biking work out

Cycling can improve several muscles in our body at the same time.

1. Foot – Plantar flexors and dorsiflexion

2. Shoulders – Deltoids

3. Arms – Biceps and triceps

4. Glutes/Buttocks – Gluteus maximus, medius, and minimus

5. Thigh – Hamstrings and quadriceps

6. Calf – Soleus and gastrocnemius

The main muscles used for cycling are quadriceps and hamstrings in the upper leg or thigh and gastrocnemius in the calf.

These muscles work to pedal the bike. The pedaling creates a force between these muscles and improves strength.

How cycling affects our muscles

Cycling has become a primary choice for building muscle seating at home. When pedaling on the bike, it affects directly our thighs. Our thighs get pressure with each pedaling stroke.

Here, the muscles Hamstring and quadriceps get stress while we pedal. Next, pedaling creates stress on the calf. The muscles Soleus and Gastrocnemius get pressure while we pump the pedal.

Cycling effects buttocks in many ways. Everybody wants a toned buttock. To get a toned buttock, you may have to do a hard work out. After starting cycling, you will find changes in just a few weeks.

It also helps to form abs in your fat body. Cycling is a low impact exercise. If one can maintain a routine for biking, then he or she would have changes in the abs.

Besides, it helps to improve shoulder and arm muscles. It pushes the force of the down part of our body towards our arms and shoulder. As a result, the upper muscles also get shaped.

Other benefits of cycling

Improve mental strength:

Our brain requires daily activity to work normally. Any exercise can give you a fresh feeling of life. Cycling will be the easier option to refresh your mentality.

After having a little workout on the bike, you will feel fresh. It will improve your thinking power naturally. Cycling activates our blood cells and helps blood to circulate normally.

Help to lose weight:

Losing weight can be the first purpose of cycling. You can fix the intensity level of the bike regarding your needs. The more intensity you use, the more weight you can lose.

Whatever your target is, you have to make a plan first. After making the plan, you have to set the right intensity of the bike and start the exercise.

Be sure, you are spinning the pedal in the right direction. To reach your target on time, spin the pedal in both directions: forward and backward.

Improve lung health:

It improves our lung health by creating pressure on our lungs. Our lungs also requires regular activity to make them stronger.

Biking creates pressure on the breathing system. As a result, our lungs get exercise. Thus, it helps to improve the activity of our lungs.

Saves your exercise time:

We don’t have enough time to go outside for a hard workout. Although outing is the best option to keep our body fit, we can choose biking as the best alternative.

You can burn a reasonable amount of fat daily just cycling in your home. Set a plan and arrange a fixed time. Boost your fitness through cycling in your home.

Improve balance:

In a general sense, we may get that biking only helps to improve our lower part. Here, you have to hold the handlebar that supports you.

It helps to balance our physique while riding the bike in different directions. It helps to get a sense of navigation when you are riding the bike outside.

Motivate sex life:

To have a good sex life, we need stamina, sense, and active body cells. We can activate our body cells and stamina riding a bike outside in nature.
The force of pedaling improves the muscle in our thighs and calf. Having strength in our thighs, we may feel a better experience in sex life.

Have sound sleep:

Biking requires a reasonable amount of pressure in our body. Tiredness is the key to having sound sleep. Sound sleep is the key to living a stress-free life.

Keep body fit:

Cycling can burn up to 2 pounds in a week. If you make a plan to keep your body fit by cycling, then it can be the best option.

It helps you to shape several muscles in your arm, shoulder, hip, buttocks, and thighs. You can easily keep your body fit by riding a bike.

Is cycling a good exercise?

Cycling can be the best exercise for you if you want to reach your goal early and easily. Anybody can cycle in the home or outside the home.

The result will depend on your goal and planning. It helps to burn fat, tone legs, improve lung health, and get sound sleep.

A single device can offer you a bundle of benefits at the same time. The best part of biking is that you can see the result in just two weeks.

Effects of cycling on body shape

The activity of our body parts depends on our immune system and regular work. We may not notice internal changes in our bodies immediately. As a result, we get sick so soon.

We need regular exercise to keep our body fit. We may not have enough time to go to the gym but we can arrange a cycle for riding.

Cycling can change our appetite, fat, weight, sleep, and shape. It helps to tone our legs, hips, and thighs. Besides, it strengthens our body naturally.

Bottom line

You must start biking with a specific plan so that you can improve your targeted muscle. Already, you know about what muscles does biking work out.

Set your plan and start exploring your muscles. Don’t forget to read the user manual while customizing the bike.

Heating Pads FAQ – Frequently Asked Questions

Heating Pads FAQ

Heating pads FAQ or frequently asked questions give insight into heating pads generating heat that are reviewed elsewhere on this site. Because, they improve blood circulation, these pads are an effective therapy for sore muscles, cramps, and back pain. Incidentally, use the heating pads frequently asked questions as well as the heating pads buyers guide to find the best one.

Q. What does the heating pad do?

A. Above all, these pads are used for heat therapy. In fact, heat therapy improves circulation of blood in the area of the body getting heated. As a result, heat therapy helps soothe discomfort, increase muscle flexibility, relax, soothe muscles, and heal damaged tissue.

An example is a shoulder heating pad. In fact, a shoulder heating pad helps relieve pain or sore shoulder muscles. Also, another example is a heating pad for cramps that helps relieve cramps.

Q. When to use heating pads?

A. Use these pads for the following.

First, for chronic conditions. These pads help relax and loosen tissues and to stimulate blood flow to the area.

Also, for overuse injuries. However, use the treatment before participating in activities.

Q. When not to use heating pads?

A. However, these pads should not be used if you have the following conditions.

Diabetes,

Dermatitis,

Vascular diseases,

Deep vein thrombosis,

Multiple sclerosis (MS),

An infection,

An open wound,

An acute injury,

After a physical activity,

Finally, if the area is bruised or swollen. By the way, swelling is caused by bleeding in the tissue. So, applying heat just draws more blood to the area.

Q. How long should you use a heating pad?

A. It is recommended to use a heating pad at high setting for 15 to 20 minutes at a stretch. However, when the heating pad is at a low setting, you can use it for up to an hour.

Q. Can you sleep on a heating pad?

A. While you can lay down on a sleeping pad, it is not advised to sleep on one. In fact, sleeping overnight on one is a safety hazard. Some consequence can be getting burned or even an electrical fire.

Back Stretchers FAQ – Frequently Asked Questions

Back Stretchers FAQ

Back stretchers FAQ or frequently asked questions provide insight into back stretchers that are reviewed elsewhere on this site. These stretchers provide an effective way for relieving a number of back problems. For example, they are also used to relieve sciatica, spinal stenosis, and herniated disc. Also, they are used to help correct posture problems. 

By the way, use the back stretchers FAQ along with the back stretchers buyers guide to find the best.

Q. Why should you stretch your back?

A. First, for many people their daily activities can cause their back muscles to tighten. Moreover, if allowed to linger, this can result in significant back pain and increase their risk of a back injury. So, its important to effectively stretch all the major muscles of the back.

Q. What kind of work results in a need to stretch the back?

A. Most of all, those whose work requires prolonged periods of being on their feet need to regularly stretch their backs. Also, those who sit for prolonged periods of time can benefit from back stretches.

Q. What does the back stretcher do?

A. The back stretcher is an inexpensive way to relax your back. It does this by helping you stretch the back to relieve some of the pain and compression in the spine. 

Q. How do back stretchers help you?

A. Back stretchers help you in the following ways.

First, they help relieve sciatica nerve pain.

Second, they help you get relief from degenerated nerves.

Third, stretching the back helps spinal stenosis.

Fourth, they help correct your posture.

Also, you get chronic lumbar support.

In addition, you get relief from muscle pain, such as chronic back pain, and stress.

Furthermore, stretching relieves lumbar, back, spinal, neck, or shoulder pain.

Also, stretching relieves herniated, compressed, or bulging discs in the vertebrae.

In addition, they help relieve pinched nerves.

Incidentally, stretching helps realign the spine.

And, decompress the back and spine.

Next, stretching loosens tight lumbar and thoracic back muscles.

Also, your flexibility improves.

Finally, by relaxing your back your stiffness goes away.

Q. How often should you stretch your back?

A. Depending on your type of work, you may need to stretch your back daily. While for others, stretching the back 2 or 3 times a week is adequate. It's better to stretch for a short time every day or almost every day instead of stretching for a longer time a few times per week. 

Q. How long should you stretch your back?

A. Do a 20 to 30-minute session at least three times a week. By the way, static stretches are held for a set time, which can range from 10 seconds to 3 minutes.

Q. What do you look for when you buy a back stretcher?

A. Most of all, look for a back stretcher that fits the curvature of your spine. Also, the back stretcher should let your lower back muscles relax naturally when you lay on it.

Moreover, although you should feel a stretch, you shouldn't feel too uncomfortable. In addition, a back stretcher should be well padded so that you can hold a stretch for longer periods of time without being in discomfort.

Finally, get a back stretcher that allows you to adjust the curvature of the stretcher. So, when you first start out, you can start with a smaller curvature. And, as your back muscles becomes more flexible, you can increase the curvature to increase intensity. Also, on days when your back muscles are too stiff, you can use the back stretcher with a smaller curvature.


Massage Chair FAQ – Frequently Asked Questions

Massage Chair FAQ - Frequently Asked Questions

Use massage chair FAQ or frequently asked questions to get insight into massage chairs, reviewed elsewhere on this site. Also, use massage chair FAQ with massage chair buyers guide to find best massage chair for your needs.

Q. What are a massage chair's benefits?

A. Massage chairs help if you have back pain, chronic back pain, muscle pain or chronic muscle pain, or you are stressed. They provide comfort and relaxation. Some of the benefits are listed below.

First, a massage chair concurrently massages wide areas of your body.

Second, it helps your muscles recover after a workout.

Third, the chair improves flexibility.

Fourth, the chair helps alleviate pain from sore muscles and sore feet.

Fifth, the chair helps reduce stress, tension, and anxiety.

Also, it reduces swelling.

In addition, the chair relaxes your whole body, and so helps you sleep better.

Furthermore, it helps if you have lower back pain.

Next, it helps decrease the pain from sciatica.

Also, it improves blood circulation. As a result, the extremities get more oxygen.

Finally, it flushes out the free radicals and toxins in the lymphatic system.

Q. How long should you use a chair massager?

A. First and foremost, using your massage chair too much could be bad for you. In fact, excessive use is known to lead to muscle damage, inflammation, and bruised tissues.

Moreover, sitting in a massage chair for longer periods of time has no extra benefits. In fact, you get the most benefits when you use the massage chair for intervals as short as 2 minutes or as much as 15 minutes.

Indeed, 15 minutes is more than enough to comfort and relax your aching muscles or to reinvigorate you. On the other hand, using it more than 15 minutes can worsen existing injuries and pain or even cause new injuries from overuse.

Neck, shoulder or lower back pain: Use the massage chair three or four times a week.

Stress: Use your massage chair one to three times a week. However, you can always use the massage chair at times when you are too stressed out that it starts affecting your behavior and mood.

Meanwhile, use the chair’s timers to keep track of time and avoid overusing the massage chair.

Finally, according to orthopedic specialists, these massagers should be limited to one to two hours a week. Moreover, this duration depends on the following:

First, your age.

Second, your gender.

Third, the condition of your muscles.

Also, the health of your joints.

Lastly, if your days involve a lot of physical activity, these chairs help your body runs smoothly.

Q. Are massage chairs safe?

A. For the most part they are very safe. However, do not use them in the following situations.

First, if you have a pacemaker or other medical implants in your body.

Second, do not use longer than 30 minutes without a break.Third, if you have influenza, heart problem, fatal disease, abnormally bending spine, and serious foot blood circulation disorder.

Finally, if you are pregnant, menstruating or in poor physical condition.

However, if in doubt, always discuss with your medical provider before using these chairs.

Q. What precautions to take when using massaging chairs?

A. While these massage chairs are safe, there are precautions to consider. For example, to reduce risk of burns, fire, electric shock, or injury, follow the precautions listed below.

Electrical

First, always unplug the massage chair from the electrical outlet immediately after using and before cleaning.

Second, the massage chair should never be left unattended when plugged in. In fact, unplug the massage chair from the electric outlet when it is not used and before putting on or taking off parts.

Also, to disconnect, switch off the massage chair and remove the plug from outlet.

In addition, keep the cord away from heated surface, otherwise it may cause serious burns. Do not use over sensitive skin areas or in the presence of poor circulation.

Next, the massage chair must only be used with voltage specified on the marked label.

Furthermore, the massage chair is only to be used with the power supply unit that came with it.

Finally, never operate the massage chair if it has a damaged cord or plug, if it is not working properly, if it has been dropped or damaged, or if water fell on it. In fact, have the chair checked out.

Other

First, do not drop or insert any object into any opening of the chair.

Also, do not use the chair where aerosol (spray) products are being used or where oxygen is administered.

In addition, close supervision is necessary when the chair is used by children, invalids and the disabled or used near them to ensure that they do not misuse the chair.

Furthermore, the chair may have a heated surface. Consequently, persons insensitive to heat must be careful when using it.

Next, these chairs are not intended for persons (including children) with reduced physical, sensory or mental capabilities, or persons lacking experience and knowledge, unless they have been given supervision or instruction concerning use of it by a person responsible for their safety.

Also, special attention should be given to components that wear easily and it's advised to replace defective components immediately and/or keep the chair out of use until repair.

Finally, use the massage chair only for its intended use as described in the manual.

Shiatsu Pillows FAQ, Frequently Asked Questions for Neck Shoulder Back

Shiatsu Pillows FAQ

Shiatsu pillows FAQ or frequently asked questions provides insight into Shiatsu massage pillows reviewed elsewhere on this site. Also, use with shiatsu pillows buyers guide to find the best one that meets your needs.

Q. What is a shiatsu massage?

A. A shiatsu massage is a type of massage therapy that was primarily developed in Japan. Most of all, it involves applying pressure to specific points on the body, and moving from one point to another in a rhythmic sequence. Traditionally, the pressure is applied by fingers. Massagers replicate this by using small, medium sized, or large kneading balls.

Q. Do shiatsu massage pillows work?

A. People say that these pillows help to relieve muscle tension and that they relax you.

Q. Are shiatsu massage pillows safe?

A. For the most part they are very safe. However, do not use these massagers in the following situations.

First, if you have a pacemaker or other medical implants in your body.

Second, do not use longer than 30 minutes without a break.Third, if you have influenza, heart problem, fatal disease, abnormally bending spine, and serious foot blood circulation disorder.

Finally, if you are pregnant, menstruating or in poor physical condition.

And, if in doubt, always discuss with your medical provider before using these massagers.

Q. What are the benefits of a massage pillow?

A. Most of all, massage pillows are used to relieve, stress, and anxiety. Now, some folks use them to soothe and prevent muscle tension. Also, some use them for back, neck, and shoulder pain. In addition, some folks use them to unwind after a long day or after a vigorous workout. Meanwhile, some folks say that they help avoid and stop panic attacks.

Furthermore, other benefits of these massage pillows include a reduction in the occurrence of headaches, improved sleep, improved range of motion, decreased inflammation, alleviation of pregnancy discomfort, and improved mood.

Finally, massage pillows may help those who struggle with anxiety and depression, and they can improve immunity. Indeed, The Journal of Alternative Complementary Medicine published a study, in which they report that massage helps boost patients' white blood cell count, helping the body fend off disease and illness. Also, it has been shown that massage can help increase energy levels.

Q. What precautions should you take when using these massage pillows?

A. While these massage pillows are safe, there are precautions to consider. For example, to reduce risk of burns, fire, electric shock, or injury, follow the precautions listed below.

Electrical

First, always unplug the pillow from the electrical outlet immediately after using and before cleaning.

Second, the pillow should never be left unattended when plugged in. In fact, unplug the massage pillow from the electric outlet when it is not used and before putting on or taking off parts.

Third, do not carry the pillow by its power cord or use the power cord as a handle.

Also, to disconnect, switch off the massage pillow and remove the plug from outlet.

In addition, keep the cord away from heated surface, otherwise it may cause serious burns. Do not use over sensitive skin areas or in the presence of poor circulation.

Next, the pillow must only be used with voltage specified on the marked label.

Furthermore, the pillow is only to be used with the power supply unit that came with it.

Finally, never operate the pillow if it has a damaged cord or plug, if it is not working properly, if it has been dropped or damaged, or if it has dropped into water. In fact, return the pillow to a service center for examination and repair.

Other

First, do not use the massage pillow under a blanket, otherwise excessive heat can occur, which might cause fire, electric shock, or injury.

Second, never use the pillow with the air openings blocked. Furthermore, keep the air openings free of lint, hair, or anything else.

Third, do not drop or insert any object into any opening of the pillow.

Also, do not use the pillow where aerosol (spray) products are being used or where oxygen is administered.

In addition, close supervision is necessary when the pillow is used by children, invalids and the disabled or used near them to ensure that they do not misuse the pillow.

Furthermore, the pillow has a heated surface. Consequently, persons insensitive to heat must be careful when using it.

Next, these pillows are not intended for persons (including children) with reduced physical, sensory or mental capabilities, or persons lacking experience and knowledge, unless they have been given supervision or instruction concerning use of it by a person responsible for their safety.

Also, special attention should be given to components that wear easily and it's advised to replace defective components immediately and/or keep the pillow out of use until repair.

Finally, use these massage pillows only for their intended use as described in their manual.


Deep Tissue Massagers FAQ – Frequently Asked Questions

Deep Tissue Massagers FAQ

Use deep tissue massagers FAQ or frequently asked questions for more insight into deep tissue massagers, reviewed elsewhere on this site. Also, use with deep tissue massagers buyers guide to find best one.

Q. What are deep tissue massagers?

A. First and foremost, deep tissue massagers, also known as massage guns, enable you to take control of your own muscle recovery process. Moreover, the percussive nature of the massager helps to treat sore, lactic acid filled, muscles and speed up Delayed Onset Muscle Soreness (DOMS) and recovery process. In fact, massage guns do this by providing concentrated, rapid, short duration pulses that travel deep into muscle tissues. Consequently, these pulses increase blood flow to the tissues, which accelerates their growth and repair, relieving pain, increasing range of motion, and improving their function.

Therefore, a massage gun offers the same or better results as a deep tissue massage by a person. And it does so only in minutes not hours, on your own time and according to your schedule. Most of all, studies show that these massagers are effective at treating DOMS.

Meanwhile, percussion massagers use a unique combination of frequency, amplitude, and torque to create a back and forth oscillation at different speeds and depths into soft tissue. Also, when done on connective tissue they loosen muscles, relieve tension, boost recovery, and improve circulation. In addition, the smaller, firmer massage heads can target hard to get trigger points or knots. 

Most of all, their unique frequencies stop the brain from feeling the acute pain you might experience while working soft tissue. Apparently, this is because pain signals travel at certain speed whereas the compression waves from these tools travel more quickly. As a result, the pain signals the brain receives are overridden.

Q. What are the benefits of massage guns?

A. The benefits of massage guns include the following:

Ease soft tissue pain,

Release lactic acid,

Accelerate muscle recovery,

Stimulate muscle growth,

Improve blood circulation,

Enhance range of motion quickly,

Gently stretch muscles,

Improve muscle responsiveness.

Q. How long do you use these deep tissue massage guns?

A. Above all, these deep tissue massagers can be used for as little as 2 minutes and as long as 15 minutes. Meanwhile, a 15-minute session is more than enough to provide you the desired benefits, comfort, and relaxation for your aching muscles along with reinvigorating you. Furthermore, many find that 3 to 5 minute quick massages, in chunks of 10 to 20 seconds, helps ease pain, muscle soreness, and stress.

Q. How do you use these deep tissue massage guns?

A. Start with a small area of soft tissue and work with it for at most 2 minutes. In the beginning, anything longer than two minutes has the potential to irritate the area. Also, avoid excessive compression as that  may have the opposite effect by decreasing blood flow. Next, avoid using deep tissue massagers on acute injuries, or directly on tendons, nerves or nerve bundles because they can become inflamed and irritated.

Most of all, deeper is not necessarily better or more effective. The approach of harder, longer, deeper and the more painful the better can cause more harm than good. So, start with lighter work  in small time increments.

Also, you may find it difficult to use these massagers on your back by yourself. Instead, use massagers designed for your back.

Q. Are deep tissue massage guns safe?

A. Above all, speak to your doctor before you use deep tissue massage guns, if you have any of the conditions described below.

First, if you have a bleeding disorder.

Second, if you have cancer or undergoing cancer treatment, such as chemotherapy or radiation.

Third, if you have a history of blood clots or clotting disorder.

Or, if you are taking blood thinners.

Also, if you have osteoporosis or cancer that has spread to the bones.

In addition, if you are pregnant.

Finally, if you have an open would or skin infection of any kind.

Q. What are trigger points?

A. First and foremost, trigger points (also known as muscle “knots”) are sensitive spots in soft tissue. Moreover, pressure on these spots triggers or causes strain and pain throughout the muscle.

Most noteworthy, they occur after a muscle has been contracted repetitively. For example, repetitive motions in jobs or hobbies, or stress are causes. Also, sensitive areas of tight muscle fibers can form in your muscles after injuries or overuse.

Meanwhile, the pictures below show the usual location of these trigger points.

Trigger Points - Women

Trigger Points - Men

Handheld Back Massagers FAQ – Frequently Asked Questions

Handheld Back Massagers FAQ

Contains handheld back massagers FAQ or frequently asked questions about handheld back massagers, reviewed elsewhere on this site. Use handheld back massagers FAQ with handheld back massagers buyers guide to find best one.

Q. What to look for in choosing a handheld back massager?

A. First, identify massage heads that best satisfy your needs. Consequently, you can pare down the choices to only the massagers having these massage heads.

Next, choose between a portable, battery powered massager or a corded massager. A battery powered massager, assumes the battery is charged and ready to go when you need it. And, if the battery has been drained, you may have to wait for the battery to be, at least, partially charged. On the other hand, a corded massager is ready to go, if you have no issues with the power cord coming in the way during the massage.

Finally, look at the warranty and return policy and see if they are adequate for your needs.

Q. How long should you use the handheld back massager?

A. It has been recommended that handheld back massager be used for up to 15 minutes a session.

Q. How often should you use the handheld back massager?

A. It is recommended that you use the handheld back massager for up to three or four times a week.

Q. What happens if you use the handheld back massager too often?

A. Unfortunately, if you use the handheld back massager too often, it can damage muscles, cause inflammation and bruise tissues.

Q. What are handheld back massagers good for?

A. Indeed, research shows that back massagers stimulate blood circulation and relax stiff muscles.

Q. What kind of massage do handheld back massagers provide?

A. Handheld back massagers, used at home, provide either a shiatsu or percussion massage.

A shiatsu massager uses massage nodes that are designed to mimic the fingers or palms of a human massager to directly target pain through pressure.

Meanwhile, a percussion massager uses vibrations to penetrate deep into the muscles, thereby allowing them to relax.

Q. Which parts of the body can the handheld massager be used for?

A. Use the handheld massager on the back of your neck and down to your calves. Also, you can use them from your shoulder to your forearms.  Focus on the biggest muscles in your body, like the “traps” between your shoulders and on either side of your neck. Also, the muscles along your spine, your thighs, glutes, and calves.

Q. Which parts of the body to avoid with a handheld massager?

A. First, don’t use the massager on your face or parts of your body that are small enough to get pinched. Second, don't use it on parts of your body where you feel bone. Also, most areas on the front of your body are too soft and delicate for a massager. Finally, if in doubt, talk to an expert.