Self-Massage & Recovery
Hot Bath / Sauna
Hot baths and sauna promote deep muscle relaxation, blood circulation and detoxification through sweating.
Read more
Wellness
Articles tagged "Wellness"
11 articles
Self-Massage & Recovery
Cold Bath / Cryotherapy
Cold water immersion reduces inflammation, accelerates muscle recovery and strengthens mental resilience.
Read more
Self-Massage & Recovery
Percussive Therapy (Massage Gun)
Percussive therapy uses rapid vibrations to release muscle tension, improve circulation and accelerate recovery.
Read more
Static Stretches — Upper Body
Forearm Extensor Stretch
The wrist extensor stretch relieves pain on the outer forearm and helps prevent tennis elbow (lateral epicondylitis).
Read more
Static Stretches — Upper Body
Forearm Flexor Stretch
The wrist flexor stretch relieves forearm tension from keyboard work and gripping, and helps prevent carpal tunnel syndrome.
Read more
Breathing & Relaxation
Guided Meditation / Body Scan
Body scan is a meditation technique that traverses the body from bottom to top, releasing each muscle zone for deep relaxation.
Read more
Breathing & Relaxation
Jacobson Progressive Muscle Relaxation
Jacobson technique alternates contraction-release of each muscle group to induce deep and complete relaxation.
Read more
Breathing & Relaxation
4-7-8 Breathing
The 4-7-8 technique calms the nervous system by extending exhalation, ideal before bed and for stress management.
Read more
Breathing & Relaxation
Box Breathing
Box breathing uses a 4-4-4-4 ratio to regulate the autonomic nervous system, used by special forces and meditators.
Read more
Breathing & Relaxation
Diaphragmatic Breathing
Diaphragmatic breathing activates the parasympathetic system, reduces stress and optimizes oxygenation by fully engaging the diaphragm.
Read more
Breathing & Relaxation
Wim Hof Breathing
The Wim Hof method uses controlled hyperventilation followed by breath holds to strengthen the immune system and cold resistance.
Read more