Move your body, day 18: Treat yourself with a self-massage

You've been working hard. Treat yourself to a relaxing back massage via foam roller.

DAY 18 OF 25 Back self-massage You've been working hard. Treat yourself to a relaxing back massage via foam roller. Rest days are just as important as your workouts, anyway. Not only will the foam roller knead those tight upper back muscles, but you'll be getting a good quads and glutes stretch as your legs do the real work. This will also get your muscles ready for tomorrow's workout.  Duration: Do it for 30 seconds to 1 minute. Instructions: Lie on your back, placing the foam roller underneath your shoulder blades. Prop yourself up with your feet, raising your knees so your glutes are off the floor. Start rolling your way down. Focus and hold on the tight knots for at least 10 seconds.  Tomorrow: Channel your inner Superman to strengthen your core and back. Yours in wellness, The Healthline Team Further Reading How to Ease Pain with Self-Massage READ ON Treating Back Pain and Inflammation with Essential Oils READ ON 7 Lower Back Stretches to Reduce Pain and Build Strength READ ON 12 Exercises for Dynamic Flexibility READ ON

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Align your spine, day 18: Fire up your glutes

When your glutes shut down, it can hurt your hips and lead to poor posture and a misaligned pelvis.

TODAY'S CHALLENGE Fire up your glutes Today is about counteracting inactive glutes. When your glutes shut down, it can hurt your hips and lead to poor posture and a misaligned pelvis. After you do your Mobility Routine, set a phone alarm for every hour. Every time the alarm goes off, do 30 seconds of isometric glute squeezes.  Isometric Glute Squeezes Squeeze your buttocks together as tightly as you can. Hold this contraction for 10 seconds and then release. Repeat for 30 seconds. These isometric squeezes will help ensure that your glute muscles are firing properly. You can do these sitting in your seat, or lying down. Mobility Routine Child's Pose Cat-Cow Thoracic Spine Rotation Chest- and Hip-Opening Stretch How to do it: Start on one knee with your opposite foot planted in front of you. Make sure your legs are far enough apart that your back leg can be lengthened while your front knee remains stacked directly over your ankle. Place your hands on your front knee and tuck your tailbone slightly toward the floor in order to activate your glutes. When you're ready to begin, release the hip of your back leg forward and down toward the floor. Clasp your hands behind your back and reach your arms down toward the back of your back knee, keeping your arms as straight as possible. Lift your heart to open your chest. Hold for 3-5 breaths. Repeat on the opposite side. Until tomorrow, The Healthline Team Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107

Mindful eating, day 18: Enjoy your favorite foods

Today's challenge: Enjoy more of your favorite foods mindfully.

TODAY'S CHALLENGE Enjoy more of your favorite foods mindfully. Today we'll use the same principles from yesterday's challenge to dive deeper into the appreciation of favorite foods. Yesterday, you most likely noticed that the first bite of your favorite food was the most enjoyable, and that satisfaction increased while the desire for the food decreased with each bite. In today's challenge, you'll be using the same techniques with different foods. You can choose to complete this exercise with a small amount of a few different favorite foods or pick just one.  After you've decided on a food, sit down and enjoy it slowly, paying special attention to each bite. Ask yourself the following questions as you eat and jot down your answers: How did the taste of the food change after the first bite?  Was the first bite more satisfying than the second? Do you feel compelled to finish the entire portion or were you satisfied with a few bites? Until tomorrow, The Healthline Team Top Nutrition Stories The Secrets to Never Getting Sick READ ON › Probiotics 101: A Simple Beginner's Guide READ ON › 6 Types of Vegetarian Diets: A Dietitian Explains READ ON › Does the Legs Up the Wall Yoga Pose Promote Weight Loss? READ ON › Join the Sugar Savvy Challenge   Learn how to spot and avoid added sugar in your diet in this 12-day challenge.   SIGN UP NOW › Follow us View in browser   To see all newsletters, click here.   Our services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional disclaimer information.   Privacy Policy  |  Unsubscribe    © 2020 Healthline Media 660 Third Street, 2nd Floor, San Francisco, CA 94107