Did you know that using a foam roller can improve flexibility and reduce muscle soreness? According to studies, foam rolling for just ten minutes can improve your flexibility and range movement by up to 10%. But what exactly is a foam roller? It’s a dense, cylindrical tool for self-massage that helps release muscle tightness and tension. You can use it to relieve tight hamstrings after a workout or long hours of sitting. In this guide, we will show you how to use one correctly. How to Use a Foam Roller on Hamstrings   Credit: Envato Elements/ Raul_Mellado Here are some foam roller exercises to target different areas of your hamstrings: 1) Basic Hamstring Roll Sit on the floor with your legs extended. Place the foam roller under your hamstrings, just above your knees. Don't roll on top of your knees as it might cause knee pain. Place your hands on...

If your job requires you to be moving all day or if you're generally busy, your feet and legs likely feel sore by the end. A foot massage can work wonders in such a situation. It helps ease tension, lower stress, and improve relaxation. Here’s a great foot massage to help you out. Can a Foot Massage Really Help?   Credit: Envato Elements/ LightFieldStudios Absolutely! Foot massages do more than just relax your feet. According to a study published in the Journal of Clinical Nursing, foot massages have been shown to reduce postoperative pain and anxiety. This effect is so notable that patients who received such treatments required fewer analgesics compared to those who did not. Another study highlighted in the Health and Quality of Life Outcomes journal found that foot massages could alleviate neck pain and disability, reduce anxiety, and improve the quality of life for patients undergoing cervical...

Tight hips affect runners, athletes, and 9-5 office-goers. It can be caused by injuries or simply by long hours of sitting. Interestingly, stretching just a few minutes daily can significantly improve hip flexibility and reduce discomfort. In this guide, we'll dive further into why your hips are so tight and additional ways to fix it. What Causes Tight Hips?   Credit: Envato Elements/ Rawpixel There are multiple reasons why your hips are tight. Here are some of them: 1) Sedentary Lifestyle When you sit for long periods, your hip flexors—a group of muscles that bring your thighs towards your torso—remain in a shortened position. Over time, these muscles can become tight due to a lack of stretching and movement. This is especially common in people who work desk jobs or spend a lot of time driving. 2) Injury When you injure the muscles or tendons around the hip area, your...

Think about all the activities you perform during the day. Walking, sitting, and even picking up objects require you to use your ankles. If your ankle mobility is limited, you're at a higher risk of injuries like sprains and fractures. Limited mobility can also lead to arthritis and other health issues. So to prevent this, here are some effective techniques to increase ankle mobility. Causes of Limited Ankle Mobility   Credit: Envato Elements/ Rawpixel Poor ankle mobility can stem from several factors, some of which might surprise you: Sitting for Too Long: Spending too much time sitting can lead to tight calf muscles and stiff ankles because they're not being stretched or used regularly. Wrong Footwear: Wrong shoes that don't support your feet properly can lead to poor ankle mechanics. High heels, for example, can shorten calf muscles over time. Previous Ankle Sprain Injuries: According to research, ankle sprains account...