Ask anyone on the planet and they’ll tell you that they have sore muscles from time to time. Muscle soreness can stem from a hard workout, injury, or general tightness that stems from lack of flexibility. Depending on the severity of the muscle pain, you may be able to relieve it with stretches, ice packs, or the DIY cream in this article. 

When it comes to muscle soreness, the most common areas of pain are the shoulders, neck, and lower back. In fact, roughly 80% of Americans will experience back pain at some point during their lifetimes. If the back pain becomes severe from accompanying inflammation, it may interfere with your daily activities, including work, hobbies, or general movements. Although a DIY cream may not be able to quickly relieve pain that you have not addressed for years, it may be able to remedy acute muscle pain. 

Essential oils are powerful extracts from the leaves, seeds, flowers, fruits, and barks of plants. They are popular in aromatherapy, but you can apply them topically after proper dilution. The skin absorbs their health properties to alleviate numerous ailments, from skin conditions to muscle pain. The following essential oils are in the DIY sore muscle cream. 

Eucalyptus Essential Oil

Eucalyptus essential oil is commonly used to promote decongestion and relaxation. It exhibits powerful anti-inflammatory and antibacterial properties, and it also has analgesic effects in muscles and joints. According to a 2015 clinical review, eucalyptus essential oil may treat ailments like arthritis, wounds, and the flu. A separate study examined a mixture of eucalyptus, marjoram, lavender, rosemary, and peppermint essential oils. The results indicated that this combination of essential oils wee able to reduce arthritic muscle and joint pain. 

Peppermint Essential Oil

Similar to eucalyptus essential oil, peppermint essential oil has potent analgesic properties. The main components of peppermint oil are menthol and menthone. In the past, menthol has been used to treat pain from both tension and migraine headaches. A small study found that topically applying a 10% menthol solution to the temples was a great solution to relieve migraine pain. Health experts also believe that the awakening scent of peppermint essential oil may help to reduce muscle spasms. After dilution and topical application, people with arthritis may find that peppermint essential oil relieves joint pain.

In addition to these essential oils, the DIY sore muscle cream also contains coconut oil, shea butter, and beeswax. These ingredients help to lock moisture in the skin, as they have emollient properties. It’s also worth noting that massaging the sore muscles alone may help to relieve some of the pain, regardless of the essential oils. Keep this in mind when using the DIY cream below. 

DIY Cream For Sore Muscles

Ingredients:

• 1/3 cup beeswax pastilles 
• 1/2 cup organic shea butter
• 1/2 cup virgin coconut oil
• 15 drops peppermint essential oil
• 10 drops eucalyptus essential oil

Instructions:

• Add the beeswax, shea butter, and coconut oil to a microwave-safe glass bowl and microwave for about two minutes, stirring every 30 seconds until melted. 
• You may need to microwave longer until you have liquified the mixture. 
• Stir in the peppermint and eucalyptus essential oils and then allow the mixture to harden a little. 
• Once it has firmed up a bit, use an electric hand mixer to whip the mixture until it looks smooth and creamy.
• Spoon it into a mason jar, cover, and store in cool, dry place. Massage a generous amount into sore muscles when you experience muscle pain. 
• This can be beneficial after a long day at work or a hard workout. 

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How does it feel to get in a fight with an octopus? Only a select number of people may be able to answer that question, and our content writer, Vinnie (a.k.a. V-Man), is not one of them. That being said, he did look look like he lost a fight to an octopus after his latest adventure. The most recent episode of The Adventures of V-Man chronicles Vinnie’s experience at Muscle Lab, where he received cupping therapy. Let him tell you all about it below.

What Is Cupping? 

Cupping is an old tradition that helps to stimulate circulation to muscles and improve recovery. It received a lot of attention during the 2016 Summer Olympics, during which Michael Phelps competed with purplish circles all over his back and legs. But cupping is an ancient therapy that is believed to help balance yin and yang, or the flow of qi in the body. Qi is the Chinese word for life force, and any pathogens that inhibit the flow can cause pain or reduced blood flow.

A cupping session involves a series of cups that the therapist places on different muscles. There are multiple styles, including dry, wet, and fire, but the most common variety is dry cupping using a pump. You can see how it works in the video in this article. The suction creates a vacuum inside the cup, causing the skin to rise into the cup. The reason that the skin reddens is because blood vessels expand. As you’ll see in the video, it looks very intimidating, but the markings are completely natural and they fade away within a week. Let Vinnie tell you all about his cupping experience below.

Arriving At Muscle Lab

First of all, Muscle Lab may be one of the coolest places that we’ve visited for The Adventures of V-Man. If there is one place that is designed to keep your body in the best condition possible, it’s Muscle Lab. They offer numerous services to optimize overall health, including cryotherapy, red light therapy, personal training, boxing, massage, cupping, and more. 

After we got a tour of the facility, we met with Ari Escala, the cupping therapist. Let me tell you something: Ari is a cupping master. She knows all about it and has dedicated a lot of time and effort to keeping her body, and all those she works with, in the best shape possible. One of the best ways to keep the body in shape, outside of working out and eating clean, is to engage in different recovery methods, cupping being an excellent option. Even if you don’t engage in regular exercise, it’s easy to experience tension or soreness from a sedentary lifestyle. Cupping works to increase circulation to those static muscles, which helps decrease pain levels and overall discomfort. 

The Cupping Experience

I cannot lie to you; it was a little nerve-racking to receive cupping. There are so many gruesome images of glass cups suctioning a person’s skin, and they contain bodily fluids. They scare people away from receiving cupping therapy, but there’s no need to be frightened, especially if you go to Muscle Lab. Ari talked to me the entire time she suctioned the cups up and down my back. You don’t want to push the body past the point of comfort, but a little suction is necessary. She encouraged me to communicate if anything was uncomfortable to ensure that I had the best experience possible. 

To be completely honest, there was very little discomfort during the entire cupping session. The only time that I felt slight discomfort was when we transitioned to a seated position instead of me lying face down. Ari likes to incorporate movement into the cupping therapy session to maximize blood flow. Additionally, motion is the body’s lotion, meaning that mobilizing the sore area will only increase circulation and accelerate recovery. 

Even though those a couple of those movements were tough to make it through, Ari was supportive and encouraging throughout. She makes you want to dig deep within your soul and push through the other side as a triumphant being. In fact, I can say that about the entire Muscle Lab staff. Let’s just say I overheard them coaching others and the intensity was real, but very inspirational. 

Conclusion

Cupping is a unique therapy that is beneficial for anyone, not just athletes. Whether you want to relieve lower back pain that results from sitting at your desk or shoulder pain from a hard workout, cupping can accelerate your road to recovery. Head on over to the folks at Muscle Lab and they’ll help you get your body into the best shape possible. We only took advantage of their cupping therapy, but the facility offers other beneficial therapies. Tell them that V-Man sent you if you live in the Greater Los Angeles Area. 

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If you aren’t hip to calendula oil yet, it’s time to board the train because the health benefits are too good to pass up. The secrets about calendula are out, attracting the interest of scientific researchers and herbal enthusiasts alike. The calendula plant offers a wide range of benefits, and has proven to remedy myriad ailments over the years. 

What Is Calendula? 

This colorful flower belongs to the Asteraceae/Compositae family and is native to areas in Canada and the United States. As long as the soil is fertile and well-drained, you can grow calendula, especially if it has access to ample sunlight. The leaves are shades or rich oranges and yellow, and have a lovely fragrance. Various animal and in vitro studies have concluded that the flavonoids from these petals exhibit neuroprotective, anti-inflammatory, anti-cancer, and anti-diabetic properties. This makes calendula a highly respected plant in the field of alternative medicine. 

Historically, people used calendula to treat kidney stones and gall stones, primarily because it has disinfectant and diuretic properties. Italian folk medicine used to use calendula oil to reduce inflamed wounds and burns. Some cultures brewed the petals into teas and used it as a face wash to reduce freckles or dark spots, or an eye wash to reduce the risk of conjunctivitis. 

Health Benefits Of Calendula Oil

Nowadays, people continue to use calendula oil to remedy a variety of ailments. The most common uses involve topical application to reduce infections or fungus. According to research, however, calendula oil may help to reduce diaper rash, inflamed skin, and vaginal yeast infections. You can thank the triterpene saponins, triterpene alcohols, and flavonoids for calendula’s ability to do all of these things. These naturally occurring chemicals interact with the body to improve collagen synthesis and enhance new skin tissue growth. Continue reading to learn more about the primary benefits. 

Calendula For Wound Healing

According to a recent study in The Journal of Family Medicine and Primary Care, calendula ointment was tested on cesarean scars in 72 women. The study compared the use of calendula ointment to conventional hospital treatment. The women who used calendula ointment had quicker healing time, and they reported less redness and swelling. Various animal studies tested calendula oil’s efficacy for healing bug bites, scrapes, burns, and bruises. The studies found that topical application of calendula oil encouraged 90% wound closing, compared to a separate controlled group. A newer study concluded that calendula oil may ward off infection, which contributes to faster wound closure.

Calendula As A Sunscreen

During in vitro studies, calendula oil exhibited an ability to encourage cell rejuvenation. The studies tested its efficacy as a sunscreen, showing a slight ability to protect the skin. Unfortunately, the evidence was not substantial enough to deem it acceptable as a sunscreen replacement. Fortunately, more studies are in the works to determine how effective it is at protecting the skin from UV damage. 

Calendula For Vaginal Health

Bacterial vaginosis and vaginal yeast infections are two common occurrences for women. One study with 80 women monitored the use of calendula ointment compared to metronidazole, commonly used to treat bacterial vaginosis. After one week, the study found that both the ointment and metronidazole effectively cured bacterial vaginosis with no side effects. This sparked interest in the participants. The opportunity to use a natural ointment in place of medication excited the women.

Calendula For Muscle Spasms

If you want to ease muscle spasms or tension, get your hands on some calendula oil. According to a Pakistani study, calendula oil was able to relax spontaneous muscle contractions. A different study found that it helped to erase muscle spasms. Because of this ability to reduce muscle spasms, people wonder if it can be beneficial for menstrual cramping. According to anecdotal research, calendula helped induce menstruation for women who experienced irregular periods. It may also ease PMS symptoms like cramping, but more research is necessary to prove this.

How To Make Calendula Oil

Ingredients:

• Dried calendula flowers or petals
• Carrier oil of choice (extra virgin olive oil, jojoba oil, organ oil, sweet almond oil)
• 1 glass container (half-pint jar works great)

Instructions:

• Fill a half-pint glass jar about 3/4 of the way full with calendula flowers or petals. 
• Pour your desired oil into the jar so that the flowers are fully submerged. 
• Place a lid on the container and store it in a sunny, warm location to enhance the infusion process. A windowsill is perfect. It will stay here for three weeks.
• After the three weeks, you have to strain the flowers from the oil. Pour the oil through a cheesecloth into measuring cup with a pour spout. 
• Pour the strained oil into a glass jar and store it in a cool, dry place. Use it on your body, or face at will. 

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Muscle Bath Drops – herbal bath drops that aid in relieving deep aches and pain and calm inflammation.

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The pandemic has understandably put undue stress on everyone. It may seem like those knots in your shoulders or lower back have established permanent residence, causing stiffness, tension, and reduced mobility. For muscle relaxation, we commonly encourage people to get massages from skilled massage therapists, but is this therapy safe during the era of COVID-19?

Massages are essential, but they are unfortunately not essential businesses. Depending on the state in which you live, massage places may or may not be open. Most states have given the “okay” for doors to reopen, so long as proper sanitary measures are in place. As per normal massage practices, the sheets must be changed after each patient. Depending on the business, massage tables will be sanitized between each use and massage therapists and patients must wear masks. Some massage therapists are even wearing gloves to avoid skin to skin contact. 

What Do The Experts Say?

The reopening of more and more businesses led to a rise in COVID-19 cases. This makes health experts wary about coming in close contact with people, for example, during a massage. Many health experts advise that you do not run out to get a massage, no matter how much you may need it. The biggest concern is that most massage rooms have limited ventilation. Additionally, massage places tend to be warm and involve close contact, making infectious disease specialists vote “no” on massage treatments at the moment.

The Risk Of Getting A Massage

The massage itself is generally safe, but the biggest risk is being in an enclosed, compact space with another individual. If massage therapists and their patients wear masks, however, it decreases the risk of transmission via respiratory droplets. As always, the risk of infection increases when you have close contact with a stranger. And your personal risk will depend on how high-risk you are. So long as you and the massage therapist practice proper mask wearing and sanitation measures, you should be safe. That doesn’t mean that massages are the safest things to do right now, though.

What Do Massage Companies Need To Do To Ensure Customer Safety?

The American Massage Therapy Association (AMTA) issued guidelines for masseurs to follow when their businesses were allowed to reopen. The biggest recommendation for all masseurs was to thoroughly clean and disinfect massage rooms and equipment between each patient. Additionally, disinfecting the common areas (like waiting rooms) is also recommended. Further recommendations indicate that all employees wear masks, take temperature checks for every incoming patient, and require all patients to wear masks before, during, and after the session. 

Proper hand hygiene and spacing out appointments are two other measures that the AMTA recommends. This allows time for proper deep cleaning and spacing out patients provides the ability to maintain physical distancing. The AMTA also encouraged masseurs to allow cancellation without charging the clients if they feel sick within 24 hours of the appointment time. Massage studios should also send out newsletters to inform customers of their safety protocols, sanitation methods, and information about booking appointments

Even with the necessary precautions in place, getting a massage during the pandemic can be risky. How willing are you to take risks and are you practicing safe, sanitary practices in other areas of your life? If you feel that getting a massage is too risky, you can relieve muscle tension and stress in other ways. Try foam rolling, stretching, or simply order an electric massager from an online retailer. There are so many affordable options for people to use. We know an electric massager is not the same as a skilled masseuse, but it does provide muscle relief. Just be careful not to overwork the same area with the massager because that can cause bruising or unnecessary pain. Lastly, alternate between ice and heat application. You can’t go wrong by using that tried and true combo for pain relief. 

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Between working on computers and checking Instagram or playing games on the phone, most people develop neck problems and poor posture. Aptly dubbed “tech neck,” the pain worsens with the continued use of screens. Whether you crane your head down while checking emails or slouch in a chair while entering data, the pressure can cause immense stiffness and strain on the neck. 

What Is Tech Neck?

The vertebrae in the neck are only meant to handle 10-12 pounds, which is the head’s neutral weight. When you crane your neck, angling it down and forward to look at screens, you actually apply up to 50 pounds of pressure on the bones and muscles. The sad truth is that people don’t realize how hunched over they are when they look at screens. They assume a subconscious position that puts undue stress on the neck. Many doctors have had to recommend rehabilitation for people with tech neck because they experience:

• Muscle spasms
• Headaches
• Neck and upper back stiffness
• Trap pain 
• Sharp shoulder pain

People have dramatically increased screen time over the years, which explains tech neck. The good thing is that you can reverse the condition, alleviating your body from current discomfort and pain. Use the following five tips to help reverse your tech neck. 

Download Posture Apps

You’re most likely on your phone for a good portion of the day, so why not download another app that benefits your health? Posture apps send you reminders to correct your posture. Some apps are even hooked up to a device that you adhere between your shoulder blades. This device detects how often you slouch and it can give you a little vibration to remind you to sit up straight. 

Engage In Stretches

Chiropractors recommend engaging in certain stretches throughout the workday, provided you work at a computer. The easiest stretch is to sit on the edge of your chair and interlace your fingers behind your back near your buttocks. Pull your shoulders down and squeeze the shoulder blades together. Hold this position for about 30 seconds and be sure to take deep breaths throughout the stretch. Relax and repeat for a total of three or four times. Following your workday, you can engage in prone stretches or exercises. These include baby cobra, superman holds, and upward facing dog.

Try A Standing Desk

Standing up is a great way to improve your posture, but you have to make sure that you pay attention so that you don’t slouch. When you stand up to work, it’s best to have your computer at eye level. This helps you avoid looking down or up, both of which cause strain in the neck. If you don’t want to stand up and work, sit in an ergonomic chair with a headrest to avoid flexing the neck forward. You can also try to sit on an exercise ball to sit up straight. 

Be Aware Of Your Posture

It’s easy to neglect your posture, so correcting your slouching or craning neck requires work on your part. You can’t just ignore it because you are probably unaware of how often you slouch. Set reminders on your phone or smartwatch to look up. Additionally, when you sit down in a chair, keep your feet flat on the floor with your shoulders down. Hold in your lower abdomen and this will help tremendously. You can also rest your elbows on your desk to help prop up your upper body. 

Take Breaks

Whether you work from home or work at a desk, you can improve your posture by taking a break every hour. You can even implement these breaks into your off days. Motion is the lotion that you need for healthy muscles and joints. Remaining in one position for hours on end inhibits blood flow to the muscle and joints, making them stiff over time and causing pain. Get up and incorporate motion into your day to take that strain away from your neck and shoulders.  

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Arnica is a familiar name in the world of herbal remedies and homeopathic medicine. Commonly infused into gels, lotions, tinctures, or salves, arnica works to reduce bruising, swelling, or the pain of a recent injury. If you are unfamiliar with homeopathy, it is possible that you are unaware of the anti-inflammatory benefits of arnica. That is why we are here with this article.

What Is Homeopathy?

Based on law of similars (like cures like), homeopathy uses substances that may cause adverse symptoms in a healthy person to treat those symptoms in a sick person. The remedy used (let’s use arnica for the sake of this article) gets diluted in a tincture, ointment, or oil to create varying levels of potency. The more dilute the remedy, the greater the potency.

What Is Arnica?

Arnica is an indigenous plant to regions in Asia, Europe, and North America. The most common species is Arnica Montana and it goes by several names, including mountain arnica, mountain tobacco, wolf’s bane, and leopard’s bane. The blossoms resemble daises and traditional folk medicine used these flowers to remedy muscle aches and sore joints. While research is limited surrounding the treatment of medical conditions, anecdotal reports praise arnica’s healing properties.

Important Note: Arnica is for topical use only. Helenalin, which is the compound responsible for arnica’s anti-inflammatory properties, is toxic when you consume it. The reason it does not affect the skin is because homeopathic creams, ointments, or salves containing arnica are very diluted.

Health Benefits Of Arnica 

Reduces Bruising

If you knock your knee into a wall by accident, arnica cream may help reduce bruising and the pain associated with the trauma. You must apply the cream for several days to experience relief, though. Initially, studies did not find any conclusive evidence that arnica helped reduce bruising. More recent studies, however, found that arnica helped reduce postoperative bruising and swelling, especially for knee surgery patients. Another study found that it reduced bruising from rhinoplasty, and it brought swelling down after tonsillectomy.

Helps People With Osteoarthritis

Common treatment for osteoarthritis involves the use of nonsteroidal anti-inflammatory drugs (NSAIDs). Homeopaths have prescribed arnica to osteoarthritis patients as an alternative remedy to NSAIDs. Researchers from Australia analyzed several studies about topical herbal remedies like arnica for osteoarthritis pain relief. Don’t you find it interesting that arnica gel worked as well, if not better, than ibuprofen at reducing joint pain in the hands of people with osteoarthritis? In contrast to the daily use of ibuprofen, there were minimal side effects of arnica gel. Finally, another study with 79 arthritis patients found that applying arnica gel to their knees twice daily reduced stiffness and increased mobility. Only one person in the study had an allergic reaction.

Reduces Muscle Pain

The studies surrounding arnica’s ability to reduce muscle pain primarily focus on people with myalgia or post-exertional myalgia. Many athletes use arnica-infused ointments or creams to reduce muscle soreness and accelerate recovery. A lot of sports supplements contain arnica for these reasons. One review of studies in the International Journal of Complementary and Alternative Medicine found topical arnica use to be more beneficial than the placebo. People who used arnica experienced great relief from muscle injury, while those who applied the placebo received no such benefits.

Arnica that is diluted in creams or ointments is considered safe for topical application, but people can have adverse reactions to it. The most common reaction is an allergic reaction to the plant, which can result in rash or irritated skin. The people who react to arnica commonly have an allergy to plants in the Asteraceae family, which includes daises, marigolds, and chrysanthemums. Do not ever ingest arnica and don’t purchase dried arnica flowers. Only purchase diluted arnica products to keep yourself healthy and safe.

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Due to chronic diseases, medications, increased consumption of processed foods, and the decreased amount of magnesium in food crop, the vast majority of people are at risk of magnesium deficiency. A person with magnesium deficiency has an increased risk of cardiovascular disease and other health complications that can cost a fortune. While magnesium supplementation may be the immediate response, one must understand that many natural foods contain high amounts of magnesium, and these foods boost magnesium levels in the body.

What Is Magnesium?

This essential mineral and electrolyte plays a role in many bodily processes. Failing to satisfy the recommended daily intake of magnesium can affect energy production, DNA replication, muscle function, bone and teeth structure, and RNA and protein synthesis.

Magnesium deficiency is difficult to diagnose because the symptoms can mimic similar symptoms of other conditions. From depression and digestive troubles to irregular sleep patterns and brain fog, magnesium deficiency is not something that should be ignored. How do you test for it, though?

Testing For Magnesium Deficiency

Tests for magnesium levels are often inaccurate. Blood tests for magnesium don’t account for the magnesium that is stored in bones and soft tissues. This is why it is best to test intracellular magnesium levels, not serum magnesium. The RBC test is an accurate test that measures the magnesium content within red blood cells, giving you an estimated count of magnesium in soft tissues and bones.

Optimal Magnesium Range

A functional and normal level of magnesium for the average person is above 6.0mg/dl. If you come in below this number, consider supplementation or consuming magnesium-rich foods, which you can view by clicking here. While checking magnesium levels, you may also want to test vitamin D levels, given that vitamin D and magnesium depend on each other for maximum absorption and function.

5 Signs Of Magnesium Deficiency

1. Muscle Cramps & Spasms

Magnesium works to support muscle function, and being deficient in magnesium can prevent muscles from properly contracting and relaxing. In fact, insufficient magnesium levels will often result in muscle cramps or spasms, especially in the feet and lower legs.

2. Digestive Troubles

As you begin to digest your food, it is mixed with saliva and stomach acid to form bolus, which is a semi-solid lump of food that moves through the digestive tract. In order for the bolus to move efficiently, it requires water. This is where magnesium matters. Magnesium works to draw water into the bowels to stimulate peristalsis, the process that keeps everything moving through the digestive tract. The bolus of food cannot move easily if magnesium levels are low, and this can result in bowel irregularity or constipation.

3. Anxiety And Stress

Magnesium plays a role in the production of neurotransmitters, which are chemicals in the brain that help nerves communicate with each other. Neurotransmitters help to regulate behaviors, including sleep patterns, mood, and more. Low magnesium levels can induce feelings of irritability, stress, and anxiety. A person with magnesium deficiency can also experience depression or confusion.

4. Insomnia

As we previously mentioned, magnesium is necessary neurotransmitter production, so that one can regulate mood, sleep, and behavior. Gamma-aminobutyric acid (GABA) is a neurotransmitter that is dependent on magnesium for production. It works to calm nerve activity and assist with total body relaxation. A GABA deficiency can make it difficult to fall asleep, let alone sleep through the night. Magnesium prepares the body and mind for sleep by promoting GABA production.

5. Cognitive Difficulty

Magnesium deficiency can result in many cognitive problems, including brain fog, memory problems, and one’s ability to concentrate. Magnesium works to help the mitochondria function optimally. Dig deep into your science class archives and remember that mitochondria are central structures within the cells in the body, and their job is to produce energy. Insufficient magnesium levels make it difficult for mitochondria in brain cells to produce energy, which makes it difficult to operate regular cognitive processes.

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With all the stress we dump on ourselves, in addition to sedentary lifestyles and the regular wear and tear of everyday life, our bodies become achy, tight, and sore. The average person deals with it, avoiding proper recovery methods that work to increase mobility and decrease tension. Yoga is one of the most readily available techniques to increase flexibility and give the body a break from being overworked. How many people take advantage of yoga, though?

When you think about yoga, the image that sticks in your mind is a beautiful, physically fit woman in tight clothing performing tree pose or downward dog. Advertisements, yoga tutorials, and more have made it abundantly clear that yoga is for fit women with perfect bodies, but buying into that nonsense is why most plus-size women avoid yoga classes. The beauty of yoga is that anyone, no matter the gender, shape, age, or size, can participate because there are modifications for each pose. Not every pose is about contorting your body into a pretzel.

Sure, it can be intimidating to enter a yoga class filled with these fit yoga goddesses in skin-tight athletic attire, but yoga is an individual experience, despite the group setting. Only do what you are comfortable doing, and don’t push the body into pain just to keep up with the others in the class. Statistically, more people are likely to injure themselves when they attempt yoga poses that they aren’t ready to perform. Doing a yoga pose incorrectly is one of the easiest ways to cause more damage to the body.

If you are a plus size woman who is hesitant about trying a yoga class, don’t be. Mainstream representation of “the ideal yoga body” is not a correct one because anyone can do yoga. Nonetheless, if you are shy about your curves, many online videos or classes exist. Follow along with these classes, or start with the five poses below. Don’t be afraid to reduce stress, tension, and pain in the body.

Standing Forward Bend

This is a great warm-up pose that helps to stretch out the hamstrings and lower back. Stand up straight with your feet hip-distance apart. Slowly bend forward, hinging at the hips, keeping your back as straight as possible. If you can reach the floor, fantastic! If you can’t reach the floor, do not worry because you can use a yoga block or chair to support yourself. Always remember to keep the back straight for maximum the hamstring stretch.

Pigeon Pose

Tight hips can lead to sharp pains at different areas in the body, and they are a common concern for many people who enter yoga classes. Pigeon pose is a great remedy for this, but it can be challenging on the front knee. Begin on the hands and knees, and slowly bend your right foot and bring it forward through your hands. Lean the outside of your leg on the ground and extend the left leg backward, toes facing down. If you are a beginner, place a chair in front of you, lean forward, and rest in this position for a few breaths. You can put a pillow under your right knee if it isn’t touching the floor. Repeat with the other leg.

Tree Pose

Increase your balance by practicing tree pose. Because tree pose can be difficult to do for beginners, and hard for people with knee pain, modify the position by standing straight up with your back against the wall, feet hip-distance apart. Bend your right knee slightly and bring your heel to touch the inside of your ankle, the ball of your right foot still on the mat. Your foot is almost like a kickstand in this position. Take a few breaths and then repeat with the other foot. Standing in this position gets you used to it, and you’ll be placing your entire foot on your inner calf and standing freely before you know it.

Camel Pose

Need to eliminate some back pain? Stretch out your chest and back by practicing camel pose. Start with your knees on the ground, about hip-distance apart, with your back straight. Slowly bend backward and grab your right ankle with your right hand before grabbing your left ankle with your left hand. Lift your chest towards the sky, arching your back and supporting yourself with your hands on your ankles. Take few breaths in this pose before returning to the starting position.

Reclined Big Toe

Start this pose by laying flat on your back. Bend your right knee toward your chest, leaving the left leg extended. Grab a towel or stretching band and strap it around the center of your right foot, holding onto either end of the band or towel. Slowly straighten your right leg towards the ceiling, keeping the bottom of your foot facing up. Pull on the towel or band to stretch your calf and hamstring. Remain in this position for a few breaths before returning to the starting position and repeating with the other leg.

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Soaking in a bath is an incredible sensory experience. Occupational therapists say that a child’s fine motor and visual motor skills are improved as he or she plays with bath toys. While children may be more sensitive and thrilled about the bubbles, sound of splashing water, bonding with parents or siblings, and bathroom echoes, adults can enjoy baths too. Your inner child may still be excited by bubbles and echoes, and that’s okay! You don’t need an excuse or special reason to take a bath; just take one.

A Brief History

On this day in history, the story goes that Archimedes, a Greek mathematician and scholar, discovered that an object’s volume could be accurately measured by being submerged in water. He was taking a bath at the time, but was so ecstatic that he jumped out of the bath and ran naked through the streets of Syracuse, Greece shouting, “Eureka! Eureka!”

The time you spend in the bath doesn’t have to be profound like it was for Archimedes, although certain people do some of their best thinking in the tub. You can have fun in the bath with your child(ren)! In a recent survey conducted with 300 U.S. mothers, 73% of them believed it was important to use bath time as a way to discover and explore. Check out some quick bath facts from the study below:

• 58% of the moms gave their child a bath 4-7 times a week
• 90% of the moms looked forward to bath time because their child was more relaxed and happy afterwards
• 65% of the moms used bubbles during bath time

How The Temperature Affects You

The temperature of your bath can offer a variety of therapeutic benefits. While a piping hot soak can provide relief from muscle pain or temporarily block your pain sensors, a warm bath can benefit the immune system. After a hard workout, a cold bath may be better to help decrease the built-up lactic acid in the bloodstream. The cold temperature also works to improve recovery time.

Keep in mind that the time at which you take a bath can also affect the body in different ways. A warm bath in the evening may help to relax the body and induce a better night’s sleep, while a morning bath can be beneficial for creative ideas.

Celebrate your soak on International Bath Day! Taking baths can help improve your mood and promote optimism, in addition to the physical benefits we explored in this article. When you take a bath, do you add anything to it? Have you tried using some of our bath drops? Let us know! Try the following bath bomb recipe and let us know how you like it!

DIY Bath Bomb

The ingredients in this bath bomb recipe work to naturally soothe itchy or dry skin, and can even be beneficial in relieving muscle pain. We recommend making this mixture in bulk because this ingredient list only makes about two big bath bombs. Click here to make the bath bomb.

A Bath To Relieve Sinus Congestion

Sinus congestion is irritating and extremely common during the colder months. Warm up the body and relieve congestion in this bath. Click here to decongest your sinuses during a soothing bath.

Amazing Healing Ingredients For Your Bath

If you are looking to calm the mind, reduce muscle pain, reduce acne, or alleviate eczema, take a bath with these 7 healing ingredients. Click here to find out what those ingredients are.

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