Response to Challenge

Response to Challenge

The people who add the most to our lives are often the ones who challenge us the most. The teachers whom we remember with fondness and appreciation are those who pushed us, not those who pampered us.

A demanding customer is rarely a pleasure to deal with, yet that customer can challenge the business to move forward.

The experiences which cause us to grow are the ones in which we're challenged to push ourselves past our previously perceived limits.

Strength is built in response to challenge. A bodybuilder, for example, must lift heavier and heavier weights in order to increase muscle. There is no other way.

The more magnificent the accomplishment, the more daunting are the challenges which must be overcome.

The challenges you face provide a pathway to excellence. They are difficult and they will bring out the best in you. To be the best, you must be willing to face the biggest challenges.

You most certainly can do it. It's what you're designed to do. Are you ready and willing? It's up to you.

Self Massage Guide

An excellent way to prolong the benefits of massage and to maintain muscle health between massages is to perform self-care. A tennis ball is a simple and effective self-massage tool, and following are some exercises you can use to work on common tension areas. As with massage, if you have any injuries or physical conditions that contraindicate self-massage, check with your doctor before performing any of these exercises.

The Back
Two very common areas of tension in the back are the erector spinae — the muscles that run along the length of the spine, and the rhomboids — the “wing” muscles that run diagonally downwards from the spine to the inside edge of the shoulder blade, and both of these muscle groups are are easily accessible with a tennis ball. Place the ball below the muscles you want to work on (making sure the ball is next to the spine, not on it), and then lean against the wall. Roll the ball up and down by bending and straightening your knees. You dictate the amount of pressure by how much of your weight you lean against the ball. If you have a stubborn knot, try lying on the floor with the ball under the knot and slowly letting the weight of your body press the ball into the knot. Don’t forget to breathe.

The Hips
The hips are a weight-bearing structure with a tremendous muscle mass that is almost constantly engaged. Beneath the three gluteus muscles are the six lateral hip rotators, one of which, the piriformis, many people are familiar with because of its proximity to the sciatic nerve, which emerges from beneath it before traveling down the leg. If the lateral hip rotators are tight, the piriformis can impinge upon the sciatic nerve, resulting in piriformis syndrome or sciatica.

To work on the this common tension area, lie on your back with your feet flat on the floor. Cross one leg over the other, with the ankle near the other knee, thus “opening” the outer hip and exposing the lateral hip rotators. Place the ball under the opened hip and gently roll sideways onto it. Move the ball higher and lower to work on the different hip muscles. This exercise can also be done while seated in a chair.

The Forearms
The muscles of the inner forearms are collectively called the wrist flexors, and are a common area of tension, particularly in people who spend a lot of time at a computer. To work on them, place the tennis ball on a flat surface such as a desk or table, then lay the arm over the ball so that the ball is just below the wrist. Place the other hand over the wrist to guide the movement, then roll the ball away from you — along the forearm — and back. Try to keep the muscles of the arm you’re working on disengaged — it’s difficult to massage a contracted muscle. Tennis balls tend to slide on smooth surfaces; if this is happening, put a towel down on the table first.

The Feet
The muscles in your feet are constantly working throughout the day, keeping you balanced and supporting your weight. In addition to muscular tension, inflammation of the fascia — the connective tissue surrounding muscles and muscle groups — is not uncommon in the soles of the feet.

To work on the bottoms of the feet, sit in a chair and place the tennis ball under your bare foot. Put as much weight on it as feels comfortable, and roll the ball back and forth. Try to do this on a rug or carpet so the ball doesn’t slide sideways.

Afterwards
A knot in a muscle can constrict local circulation. That means that, in addition to nutrients not being able to get to the muscle, the body’s natural waste products can’t get out. So sometimes when a knot is broken up, toxins are released. That’s why you should always drink plenty of water after a massage or after doing self-care — to make sure the body has enough liquids to “flush” the toxins. It’s also a good idea to gently stretch the  muscle you just worked on. This will encourage the muscle to retain its original resting length, and therefore function with optimal efficiency.