Whoa: This Mini Workout Cuts Neck Pain By 50 Percent

Cure neck pain caused by sitting at a computer all day with five simple exercises.

The workout that nips neck pain in the bud

If you spend much time hunched over a computer, there’s a good chance you’ve experienced pain in the trapezius—the muscle that extends from the back of your head, across your shoulders, and down your back. Research offers a simple, effective remedy: five exercises that cut pain by more than 50 percent among women with tight neck and shoulder muscles. These are sneaky reasons your neck suddenly hurts. The workout: For each move, perform three sets of 12 repetitions, gradually increasing the weight as you get stronger.

Shrugs

Stand with a 15- to 25-pound weight in each hand, arms at sides. Lift shoulders up toward ears and lower slowly.

One-arm row

With right knee on bench, lean on right hand. Slowly raise left elbow to bring a 12- to 20-pound weight to chest level; lower slowly. Switch sides; repeat.

Upright row

With a 4- to 10-pound weight in each hand, raise weights to middle of chest, keeping them close to body. Lower slowly.

Reverse fly

With a 2- to 5-pound weight in each hand, bend forward to a 45-degree angle. Elbows slightly bent, lift weights to shoulder height; lower slowly.

Shoulder abduction

With 5- to 8-pound weights in each hand and elbows slightly bent, lift weights until arms are parallel to floor. Lower slowly.

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13 Telling Things Your Handwriting Reveals About Your Personality

The way you dot your "i's" and cross your "t's" could reveal more than 5,000 different personality traits.

Are your letters pointed or rounded?

Pointed letters are a sign of an intelligent person who might be holding back aggression. Rounded letters signal creativity and artistic ability. These are science-backed ways to boost creative thinking.

How big or small do you write?

Big, outgoing personalities tend to write in large letters; shy, introverted types prefer to write small. If you have average-sized writing, it demonstrates a strong ability to focus and concentrate. These are hidden strengths of being an introvert.

How much do you space your words?

People who leave large spaces between their words enjoy freedom and independence, while those who squeeze their words together tend to like the company of others. If your words are totally jammed together, you might be intrusive or have the tendency to crowd people.

How much pen pressure do you use?

While a very heavy pen pressure can suggest tension and anger; a moderately heavy pressure is a sign of commitment. A soft pressure means you're empathetic and sensitive; you might also lack vitality, according to one National Pen Company study. These are other signs you have incredible empathy.

How do you dot your "i's"?

If you dot your "i's" high on the page you likely have an active imagination. A closely dotted "i" is the mark of an organized and detail-oriented mind. If you dot your "i's" to the left, you might be a procrastinator. And if you dot your "i's" with a circle, you likely have playful and childlike qualities. This is how doodling makes you smarter.

How legible is your signature?

Sign your documents accordingly: A legible signature is a sign of confidence and comfort in one's own skin, while an illegible signature is the mark of a private or hard-to-read person.

Which way does your handwriting slant?

A right slant means you like to meet and work with new people, while a left slant means you prefer to keep to yourself. Left slanters also tend to be reserved and introspective.

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Eucalyptus Oil: How It Heals

You can use eucalyptus oil to treat everything from bad breath and body odor to bronchitis and colds and flu.

Australian Aborigines traditionally used infusions of eucalyptus leaves to relieve respiratory congestion, coughs, and fevers, and as topical applications for sore muscles. Essential oil was distilled from eucalyptus trees not long after the first European settlers arrived in Australia. Commercial production commenced in the mid-1800s, and the oil soon came to be highly prized around the world for its antiseptic and antibacterial properties.

How Eucalyptus Oil Works

Eucalyptus oil contains several active constituents. The most important is 1,8-cineole (sometimes referred to as eucalyptol), which has an antimicrobial effect against a wide range of disease-causing bacteria, viruses, and fungi.

How to Use Eucalyptus Oil

For respiratory conditions such as asthma, sinusitis, bronchitis, colds and flu, eucalyptus oil is often used as an inhalation—commonly via a nebulizer or vaporizer in which the oil is diluted in steaming water. It is sometimes also used in a cream or ointment that is rubbed onto the chest, delivering the therapeutic actions through a combination of inhalation and the penetration of the oil through the skin. It is also sometimes included in throat lozenges or cough mixtures in minute quantities.

Topical applications of eucalyptus essential oil (usually in dilute concentrations) can also be used to treat infections of various kinds. For example, the essential oil and/or 1,8-cineole derived from it are often included in mouthwash products to help kill the bacteria that cause plaque, gingivitis, and bad breath. Eucalyptus oil can also be added to laundry to kill dust mites in sheets, disinfect clothes and leave the washing smelling fresh.

Research also suggests that an ointment containing eucalyptus oil and other antimicrobial substances may be beneficial in the treatment of fungal toenail infections.

Safety First

Eucalyptus oil should not be taken internally. The topical use of the oil is not suitable for babies, children, pregnant or breastfeeding women, or people allergic to Eucalyptus spp. Caution is advised with eucalyptus inhalations as they can irritate the eyes, mucous membranes and skin.

Where to Find Eucalyptus Oil

Eucalyptus essential oil is available in health food stores and pharmacies or from a qualified aromatherapist.

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Benefits of Ginger: How It Heals Indigestion and More

Think beyond ginger ale.

This tasty spice has been used as both a condiment and a medicine for centuries. It was a staple at Roman banquets, to counter symptoms of overindulgence, and was much favored in ancient China and in India’s Ayurvedic medicine as a remedy for indigestion, stomachaches, respiratory congestion, constipation, and diarrhea. It was also used as a tonic for women’s gynecological conditions, being thought to stimulate the flow of qi, or energy, to the reproductive organs.

How Ginger Works:

Ginger contains antioxidant substances called gingerols, which are thought to be responsible for its ability to alleviate nausea and indigestion. Unlike many conventional antinausea medications, ginger has the important benefit of not causing undesirable side effects such as a dry mouth or sleepiness. Research has shown that ginger can address nausea caused by a variety of causes, including food poisoning, motion sickness, pregnancy, postsurgical procedures, or the side effects of conventional drug treatment, notably chemotherapy. Similarly, ginger has been shown to alleviate symptoms of indigestion, including flatulence, bloating, and griping pain.

The gingerols in ginger are also thought to account for its ability to alleviate some of the symptoms of rheumatoid arthritis, osteoarthritis, and muscular discomfort such as pain, inflammation, and swelling, possibly by inhibiting the production of inflammatory substances called prostaglandins and leukotrienes. This may also account for its ability to naturally relieve menstrual cramping.

Ginger is often given as a tonic to fight colds and chills and improve circulation, with Taiwanese research confirming its benefits for circulatory health, as it does have mild blood-thinning properties. Ginger also has antimicrobial, carminative, and diaphoretic (increases sweating) properties and may help to boost the immune system. These qualities make it of some benefit in treating coughs, colds, laryngitis, or a sore throat where it is often combined with honey and lemon.

How to Use Ginger:

Ginger can be eaten fresh or dried, or in pickled, jellied (candied), crystallized or syrup form, as a tea, or taken as a supplement, either as a tablet or capsule. When using supplements, follow label instructions or take as professionally prescribed.

Safety First:

Consult your doctor if using high doses of ginger while taking anticoagulant (blood-thinning) medications.

Where to Find Ginger:

Ginger supplements and tinctures are available in health food stores. Fresh ginger is sold in supermarkets.

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Clever Ways to Stay Hydrated This Summer

 Forget boring water: think Popsicle sticks and summer soups!

Make a sports drink out coconut water

Coconut water contains natural electrolytes including potassium and sodium, which are key nutrients in replenishing and rehydrating your body. Electrolytes are also critical to proper nerve and muscle function, which is why athletes drink them in sports drinks like Gatorade. But sports drinks contain unnecessary sugar, calories, and artificial dyes. Instead of grabbing a Gatorade, try adding 1 cup of coconut water with 1 cup of your favorite fresh-squeezed juice (and a dash of raw honey if you like it sweet) for a homemade and all natural sports drink. (You can get two servings out of it.) These are signs you might be dehydrated.

Freeze hydrating pops

Turn this classic summer treat into a tool to refuel and rehydrate. Blend or juice some hydrating ingredients like watermelon (which contains more than 90 percent water) and lemon juice (an excellent source of potassium). Then fill Popsicle molds and freeze for about an hour. You can even add coconut water for an added boost of electrolytes, and raw honey for a touch of sweetness.

Sip some summer soup

Soup is a great hydrating fluid to add more water into your diet, but no one wants hot soup on a summer day. Instead, try a gazpacho recipe with hydrating vegetables like tomato (which contains 94.5 percent water) and cucumber (which contains 96 percent water), and a bit of sea salt, for a refreshing and healthy meal.

Drink an herbal tea cooler

Some teas are dehydrating, but decaffeinated herbal tea is an exception. Cool down and rehydrate after a long day by sipping on an herbal iced tea. Blend up some fruit puree and add it to a pot of herbal tea. Then, let cool in the fridge and server over ice depending on your preference. Try a recipe with cranberry, which contains antioxidants as well as natural minerals that help your body maintain its fluid-balance.

Refuel with milk

Got milk? One study reported in the journal Applied Physiology, Nutrition, and Metabolism, showed that athletes who consumed milk or milk-based products had better fluid retention than those who drank Powerade. Plus milk contains protein, which your body needs to recharge after physical exertion. So next time you exercise, try rehydrating with fat-free or reduced fat milk.

Replace soda with sparkling water

Soda contains caffeine and sugar that can dehydrate your body. Switch it up with sparkling water! Just squeeze in lemon or orange juice, or add some muddled berries (strawberries contain 91 percent water) and mint leaves into this sparkling summer refreshment. Just make sure you’re using sparkling water, and not tonic water.

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Heal Yourself! 7 Tricks for a Soothing Self-Massage

Massages can relax your muscles, relieve stress, and boost your energy, but you don’t need a professional masseuse to reap its benefits.

Self-massage: Give tired eyes some heat therapy

Staring at a screen all day can leave your eyes tired and strained, but a little heat can help them relax. Quickly rub your hands together until the palms start to heat up, then cup one hand over each eye to let the warmth soothe them.

Self-massage: Use a tennis ball to relieve tension

For tense feet, place the arch of your foot on a tennis ball (or golf ball if that seems too big), leaning one hand against a wall for support. Gradually put more body weight on the foot as the ball presses into your arch. Slowly move your foot around to target your heel, forefoot and toes. A tennis ball can also relieve tight hips. Sit on the ball, then wiggle your backside around and hold it still on areas that feel especially good. Plus, you can use a tennis ball to reach the space between your shoulder blades or in your lower back. Lie on the floor with the ball under spots that are hard to reach with your hands. Here's more about the health benefits of massage, and here are more brilliant ways to use tennis balls.

Self-massage: Give your neck a break

Every hour, give your body some relief from hunching over your computer at work. Clasp your hands together behind your neck, and apply pressure to each side of your spinal cord with the bottom of your palms. Rub up and down slowly. Then press into the trapezius muscle along the left side of your neck just under the base of your skull using the fingers on your right hand. Tilt your head to the left, then rub in downward motions, working your way to your shoulder. Repeat three times, then switch sides. The front of your neck can also get tight while you work, so finish by stretching it out. Lay your head back to allow the top of your chair to press into your neck, just below the skull, and hold it there for 20 seconds. These are other ways to recover from sitting too much.

Self-massage: Hammer out kinks twice a day

Starting with your legs and arms, gently thump your body from top to bottom with your fists. Then pummel your torso from bottom to top. Using this technique in the morning will wake up your body and mind, while doing it in the evening beats out tension and stress, leaving your mind calm. One caveat: Avoid using this technique if you’re on a blood thinner or you could end up with bruises.

Self-massage: Massage your calves after wearing heels

Walking in heels all day can shorten your calf muscles over time, so give them some release with a good rubdown. Sit in a chair with your feet flat on the floor and then clench your ankle with your thumb placed just over the Achilles tendon. Moving an inch at a time, work your way up your calf, adding pressure and releasing until you reach your knee. Repeat on the other leg.

Self-massage: Rub your belly after eating

Help stimulate digestion by rubbing your tummy after a meal. Using one or both palms, rub your abdomen in clockwise circles—the same direction that your food moves through your intestine. Here are more home remedies for an upset stomach.

Self-massage: Massage yourself pre- and post-workout

Massages increase blood flow to your muscles, which can be helpful before cardio, strength training, or stretches. Thump your legs and arms with your fists before exercising to encourage blood flow to those areas. A post-workout rubdown can help speed muscle recovery. Using your fist or palm, rub your muscles toward your heart after a sweat session to reap the benefits.

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