An exercise or yoga mat is usually a necessity for doing exercises and preventing you from slipping on a slippery floor.
It also gives your body parts proper support when you execute different movements.
But these mats can also act as an excellent prop for relaxation.
No, you don’t have to perform any exercise, but simply roll the mat and position it on different parts of the body to find relief from muscle tension and pain.
If you don’t have a mat, substitute it with a large towel or beach towel instead – everyone has towels hanging around the house somewhere, right?
Simply fold it in half (so that it is half as long) and then roll it the rest of the way.
The tighter you roll the towel, the firmer the pressure will be.
Go easy and start off with a loose roll first.
For today’s column, we’ll focus on the spine.
Here are three ways to place the rolled mat or towel to help with tight muscles in the neck, thoracic spine/rib, and lower back areas.
If you can do them for five minutes daily, you’ll reap the rewards within two weeks.
Not only does muscle tension lessen, you will also become calmer and more in control of your emotions.
Yes, this small tool has the ability to absorb all the unwanted negativity of daily life – just try it if you don’t believe me.
However, honour your body’s boundaries and pay attention to any numbness, pain and tingling sensations, especially if they occur in the joint areas.
If the pain persists, move gently, rather than suddenly, out of the pose.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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1) Lie down with your arms by the side of your body and a rolled mat/towel under your neck. The bottom of the roll should be right above the large vertebrae at the base of the neck (C7) so that the throat is open and the back of the head hovers above the floor. So many of us have our heads in the forward lean position due to occupational hazards, namely, using computers and other electronic devices. This position will release some of that tension and realign the neck. Breathe normally and stay in this position for five minutes or so, then remove the roll slowly. Lie back down for a minute before rolling on your side to get up. — Photos: REVATHI MURUGAPPAN/The Star
1) Lie down with your arms by the side of your body and a rolled mat/towel under your neck. The bottom of the roll should be right above the large vertebrae at the base of the neck (C7) so that the throat is open and the back of the head hovers above the floor. So many of us have our heads in the forward lean position due to occupational hazards, namely, using computers and other electronic devices. This position will release some of that tension and realign the neck. Breathe normally and stay in this position for five minutes or so, then remove the roll out slowly. Lie back down for a minute before rolling on your side to get up. — REVATHI MURUGAPPAN/The Star
2a) This chest opener is one of my favourites. Place the rolled mat/towel horizontally under the bottom edge of your shoulder blades. This helps to open the chest and can relax the tight space of the rib cage, which often tightens when we slouch, hold back emotions or are under stress. With your knees bent, press your feet down and lift up your pelvis an inch or so from the floor. Reach your tailbone toward your ankles without changing the position of your shoulders on the roll, to lengthen your back. Lower your pelvis back on the mat and reach your arms out to the side. Take deep breaths as you allow the chest to relax and the ribs to fall onto the roll. If you feel any strain in your neck, place a small pillow, folded towel or block (like in this picture) under your head. Stay in this position for as long as it is comfortable.
2a) This chest opener is one of my favourites. Place the rolled mat/towel horizontally under the bottom edge of your shoulder blades. This helps to open the chest and can soften the tight space of the rib cage, which often happens when we slouch, hold back emotions or are under stress. With your knees bent, press your feet down and lift up your pelvis an inch or so from the floor. Reach your tailbone toward your ankles without changing the position of your shoulders on the mat, to lengthen your back. Lower your pelvis back on the mat and reach your arms out to the side. Take deep breaths as you allow the chest to relax and the ribs to fall onto the mat. If your feel any strain in your neck, place a small pillow, folded towel or block (like in this picture) under your head. Stay in this position for as long as it is comfortable. — REVATHI MURUGAPPAN/The Star
2b) Your arms can be placed in a variety of positions, including over your head or in the “surrender” position as shown here. You will feel a stretch in the chest and armpit area (pectoral muscles). You can also flip the arms so that the lower arm and palms are facing the floor (scarecrow position). Once you’ve had enough (maybe about five minutes), toss the roll aside and lie back down to allow your back to return to the neutral position. Stay in this position for a few breaths, then roll to the right and get up.
2b) Your arms can be placed in a variety of positions, including over your head or in the “surrender” position as shown here. You will feel a stretch in the chest and armpit area (pectoral muscles). You can also flip the arms so that the lower arm and palms are facing the floor (scarecrow position). Once you’ve had enough (maybe about five minutes), toss the roll aside and lie back down to allow your back to return to the neutral position. Stay in this position for a few breaths, then roll to the right and get up. — REVATHI MURUGAPPAN/The Star
3a) Place the rolled mat/towel at the lower back area (where the arch is). If the roll is too thick, roll only half the mat/towel or to sufficient thickness.
3b) Lie down with your knees bent and let your back relax into the roll. It may not necessarily be the most pleasant of sensations when you first begin. Slowly relax your ribs so that you're not holding tension in the middle back area. Stay in this position for as long as it is comfortable (maybe 10-15 minutes). When you're done, roll over on the side, remove the roll and lie flat on the floor to readjust your back. Then straighten your legs and stay in this position for another few minutes. You should feel lighter and completely relaxed. It's as if the roll has absorbed your aches and pains! You can do this at any time of the day, but it's best if you can do it before going to bed.
3b) Lie down with your knees bent and let your back relax into the roll. It may not necessarily be the most pleasant of sensations when you first begin. Slowly relax your ribs so that you're not holding tension in the middle back area. Stay in this position for as long as it is comfortable (maybe 10-15 minutes). When you're done, roll over on the side, remove the roll and lie flat on the floor to readjust your back. Then straighten your legs and stay in this position for another few minutes. You should feel lighter and completely relaxed. It's as if the roll has absorbed your aches and pains! You can do this at any time of the day, but it's best if you can do it before going to bed. — REVATHI MURUGAPPAN/The Star
