Benefits Of Pranayama Yoga Exercises And Techniques

Benefits Of Pranayama Yoga Exercises And TechniquesPranayama is traditionally viewed as an exercise involving a lot more than just breathing for relaxation. It’s a term having a broad range of meanings and connotations. Additionally, it stands for cosmic power, or power of the whole entire universe that reveals itself like a conscious living entity in us with the miracle of breathing. The sage Patanjali, in Yoga Sutras, defines Pranayama as “regulation of incoming and outgoing breath along with retention.

most yoga practices, Pranayama yoga is one thing that it is helpful for beginners to know. Getting this part of yoga right will probably help out in developing a good overall routine for ongoing yoga work.Pranayama yoga is usually a part of other yoga practices. It’s a component of various styles or disciplines of yoga. As well as other critical items like “asana” (postures), Pranayama is really a central part of how yoga helps participants to go into tune with their bodies.

Pranayama benefits

Pranayama refers back to the breathing technique in Yoga, which can work wonders in increasing the overall health and the function of all of the organs in the body. Pranayam is also closely associated with meditation, a crucial aspect of yoga. Several health professionals also refer to Pranayama as the art of effective breath control. Practicing the correct techniques of breathing can help you be aware of your breath and for that reason pranayama benefits are physical, emotional in addition to spiritual. Some of the most common pranayama benefits are.

Anuloma Viloma

Anuloma Viloma or Alternate Nostril Breathing is really a breathing exercise in which you breathe in through one nostril, hold your breath, and exhale through the other nostril within the ratio of 2:8:4. Regular practice of Anuloma Viloma with some yoga poses can help get rid of the fats all over the body, not just a specific area. Padmasana (Lotus Pose) is really a sitting posture that requires your hips to become open and should be consistently practiced. It’s very effective in aligning the chakras. Bhramari is regarded as the best breathing exercise for meditating. It relaxes your brain and reduces high blood pressure, fatigue and stress.


This yoga technique can also be known as the breath of fire technique. Prominent by yog guru Baba Ramdev, this breathing technique is an extremely helpful weight loss exercise. Sit cross-legged in your yoga mat, body straight, elongated spine, neck and pull up. Close your eyes and place on the job your knees in a comfortable position. Inhale deeply and exhale the environment out of your nose as if a sniff. Whenever you sniff out the air, you’ll feel your abdomen pulling inwards. Slowly boost the pace and continue as much as 5-10 minutes at a stretch.

Bhastrika Pranayama

This pranayama is supposed to provide enough amount of fresh oxygen for your body. Your legs should be crossed, one within the other in a padmasana. Place on the job your knees with palms facing upwards, the end of your thumb and ring finger pressing one from the other. Take normal breaths and relax. Now inhale deeply with all your strength so your lung is filled with oxygen. Then exhale forcefully though the nose so that a hissing sound is made. Continue doing this for 5-10 times.

Seated Spinal Twist

This technique can also be known as Ardha Matsyendrasana, spinal twists creates your abdomen and back. Take a seat on the yoga mat with your legs extended before you decide to. Bend your right knee and produce the heels as much near to your buttocks as possible. Now fold your left knee and cross it over your right knee. Your left foot ankle ought to be just by the side of your right knee. Bring your left arm and place it behind you using the palm on the floor. Your right arm ought to be touching the toes of the left foot. Now that you have positioned yourself, consume a deep breath and elongate your spine.

Benefits Of Pranayama Yoga Exercises And Techniques


Health Benefits Of Flexibility Training

Health Benefits Of Flexibility TrainingFlexibility training refers to stretching exercises, which increase the elasticity from the muscles. These exercises can be achieved by people of any age. Ideally, these exercises ought to be performed thrice a week, while repeating each exercise 3 to 5 times. This training benefits you by assisting to maintain an overall fitness from the body and increasing the oxygen supply for your muscles. These workouts are adopted by athletes to be able to slowly prepare the body for rigorous physical activities and lower the risk of injury while performing.

Flexibility training helps improve physical performance. If done regularly, it can benefit improve a person’s physical performance by increasing the range of movement. By putting the joints into regular physical activity, they may be made to move better than before. It’s quite common for unused muscle groups to become stuck up if not being used for long periods. This can further limit one’s selection of movement. Stretching and flexibility exercises might help the muscles perform a specific amount of activity to help them develop more flexibility. Flexibility exercises might help increase the range of motion. Not only that, such exercises will usually increase one’s general physical performance.

Improved Posture

Reserach has shown that static stretching can help to eliminate muscle soreness after exercise. These slow, gradual movements involve a controlled elongation from the muscle through it’s full range of movement, and is then held for 15-30 seconds within the farthest position that can be held without pain. By stretching in this manner, you can improve muscular balance as well as your resting posture.

Less Stress and Posture

Flexibility can improve your posture because tight muscles affect your spine’s alignment. Flexible muscles also provide less tension, so you can feel less anxiety than you would with a tight and tense body, based on the American Council on Exercise .

Reduce Back Pain

One of the most notable benefits of stretching is it promotes muscular relaxation and due to this, can lessen back pain. Since those muscles are generally contracted throughout the day, whether sitting or doing activities, they are able to become stressed and cause pain. Increasingly flexible in the hamstrings, hip flexors, quadriceps along with other muscles can help reduce that force on the lower back and reduce the tightening that triggers pain.

Increased Range of Motion

If your muscles are tight, they are able to cause a reduced range of motion during your body. This can give you challenge with everyday activities such as reaching overhead to consider a dish out of the cupboard. Increasingly flexible can make these types of activities, in addition to exercising, easier. It increases the range of motion throughout the body to assist the body move more easily.

Injury Prevention

You’re more prone to injury of the muscles, in addition to tendons and ligaments, if you’re not flexible, explains “Yoga Journal.” The tendons round the muscles stiffen when you don’t stretch and keep them flexible. Having tight muscles provides you with a reduced range of motion, so it is simpler to go past that flexibility exercises and injure yourself. Likewise, should you improve your flexibility, you increase your flexibility and lower your risk of a personal injury to the muscles, tendons and ligaments.

Best Exercises To Increase Breast Size For Women

woman measures her breastBreasts are often one of the biggest appearance concerns that ladies have. It seems the bigger the better, as well as an ample sized bosom gives a woman a lot of confidence and security. Women with large breasts have higher self-esteem levels and therefore are much more comfortable with themselves. And, breasts are often appealing to the opposite sex, and every woman can appreciate a little bit of attention from a nice looking man ever once in a while.So what do you do when you weren’t blessed using these large breasts and do not feel the confidence that you would like to feel? You learn to increase breast size naturally. There are many methods to achieve this feat.

One of the most widely used methods of Increasing Breast Size is to perform a breast massage. Massage energizes the tissues within the breasts and really feels great. By gently caressing your breasts twice every day for periods of Ten to fifteen minutes, you can do plenty to improve the size of your breasts.


Wall-Ups are perhaps the easiest of all exercises for breast enhancement but impressive. It is similar to push-ups, the only difference because you have to use a wall to push against rather than the floor. Place yourself two feet from a wall. The gap involving the feet should be equal to your shoulder width. Lay your palms flat on your wall and bend your arms. Lean forward till onto your nose touches the wall. Hold that position for approximately 10 seconds and then repeat.


You may need a pair of dumbbells to do Flys. Grab a dumbbell in every hand and lay down around the exercise bench. Stretch your arms out so that they are at level with your shoulders and therefore are parallel to the floor. Slowly lift the dumbbells over you, bringing them close enough to the touch. Lower your arms back to their original position. For the best results, it is important that your arms are straight through the exercise except for a slight flex round the elbow.

Elevated Push-Ups

Elevated Push-Ups take more effort than rotation push-ups and that’s why they are more impactful. The only real tweak to the routine you need to make is to use steps or perhaps a bench to keep your feet on. You’d be on your palms and toes, the main difference being that your palms could be flat on the ground while your toes could be elevated. Bend your arms and go as little as you can. Then, push the body back up by straightening your arms.

Chest Dips

Exercise dip bars are needed for Chest Dips. Grab to the bars and pull the body up. Incline your body outwards so your chest gets more attention. Descend for your original position, keeping your chest within the same forward position. Repeat the exercise Twenty to thirty times every day for maximum effect.

Soup can press

The 2nd way on exercise that will help you increase your breast size naturally is through soup can press. Because the name suggests, this exercise involves two soup cans. The soup cans possess a weight equivalent to a 3Kg dumbbell. This will make it perfectly okay to use the dumbbell of comparable weights in the exercise for women . When establishing this exercise, lie on your back and hold two soup cans with you. Stretch your arms until they form the right angle with your body.

Best Dietary Supplements For Good Health

058621.HE.0116.brush.3.LS. Various supplements.Dietary supplements include vitamins, minerals, herbs, amino acids, enzymes, and other substances that may be “supplemented,” or added to a diet, in order to complete dietary needs or to make up for a nutrition deficiency-they are not intended to replace a healthy diet. Dietary supplements may be found in many forms, including pills, capsules, powders, drinks, or energy bars. Supplement use can also be considered a type of complementary or alternative medicine. It is important to remember that supplements are not required to go through the same stringent testing as over the counter and prescribed medicine, and are not regulated as closely by the Food and Drug Administration.

While there is no scientific evidence that an individual’s diet promotes curing cancer, medical nutrition therapy provided by a registered dietitian may be a component of your regular medical care. You should be aware that some Dietary Supplements that are potentially helpful in decreasing the risk of developing cancer have been shown to reduce the effectiveness of chemotherapy and radiation therapy during cancer treatment. There are also many possible side effects from certain diets, such as weakness, diarrhea, or kidney problems, and many claims made by manufacturers of such supplements are not scientifically proven.


Minerals are nutrients that are required to maintain health. Your body needs minerals either from your diet or from supplements. Examples of mineral include calcium, magnesium, and zinc.


Antioxidants protect the body’s cells from damage caused by free radicals (by-products of the body’s normal chemical processes) and can also protect against some side effects of cancer treatment such as organ damage, low blood counts, and diarrhea.


Enzymes are proteins that are produced by the body to start and accelerate chemical processes such as digestion. Some enzymes can be taken as supplements.

Amino acids

Amino acids are the building blocks of the body’s proteins. Proteins are necessary for growth and development. Some amino acids are produced by the body and some (essential amino acids) come from your diet.

Plant extracts

Plant extracts are sometimes used by practitioners of Chinese medicine to help nourish the body. Traditional Chinese medicine works to restore a balance of energy, body, and spirit for good health. When cancer causes imbalances, practitioners may attempt treatment with combinations of herbs, minerals, and plant extracts.


Hormones are chemicals produced in glands in the body that affect the functions of organs and tissues.

Best Strength Training Exercises For Women

Best Strength Training Exercises For WomenStrength training is a critical component of fitness. The most effective fitness programs include cardiovascular, muscle strengthening, and flexibility exercises. Despite the proven benefits of strength training, a lot of women do not lift weights for the anxiety about developing large muscles and putting on the weight. It is important to recognize the variations in body composition between women and men and understand that men and women respond differently to weight lifting. Women have very low amounts of testosterone, a substantial factor in muscle development, in their bodies when compared with men.

That strengthening exercises are both safe and effective for women and men of every age group, including those who are not in perfect health. Actually, people with health concerns-including heart disease or arthritis-often benefit the best from an exercise program that includes weight lifting a few times each week.Strength training, particularly in addition to regular aerobic exercise, can also possess a profound impact on a person’s emotional and mental health.

Tone up

Whilst cardio training has a tendency to burn more calories and decrease fat, strength training can improve the appearance from the body by toning and firming muscles. These effects might not make a difference to your bodyweight, but could still result in a drop of dress size and overall increased body confidence.Bear in mind, even if you do enough strength training to give you abs of steel, they won’t be visible if you don’t follow a healthy calorie controlled diet and perform some cardio exercise to burn fat.

Manage chronic conditions

Strength training is believed to help in the management of chronic conditions for example back pain, diabetes, heart disease, arthritis, obesity, osteoporosis as well as depression. Consult a doctor as to the way a strength training program may help you as it is vital that you carry out the correct type of program to benefit your problem.

Feel stronger

Feeling healthy and strong goes a long way in effecting our mental wellbeing and just how we feel about ourselves. People who feel better about their bodies are more confident and usually feel happier in their day to day lives and strength training can sort out this.Being physically strong may also give you the freedom to do a variety of activities, jobs or simply provide you with the energy and strength to operate around after active children daily.

Improved balance

Better muscle tone and increased strength because of strength training has also been suggested to improve balance. This is essential in older women, who might be more at risk of falls and injury because of weak muscle tone, but also in young women.Many sports benefit from good balance, for example surfing, skiing, dancing and gymnastics, so strength training, especially in the core areas can be essential in people doing these activities.

Healthier heart

Evidence shows that strength training can have a positive effect on coronary disease risk factors, such as decreased amounts of bad cholesterol, and increased “good’ cholesterol within the blood.It has also been suggested that strength training may help to reduce blood pressure, however with high blood pressure should not commence strength training with no approval.

Sleep Improvement

Individuals who exercise regularly enjoy improved sleep quality. They go to sleep more quickly, sleep more deeply, awaken more infrequently, and sleep longer. Just like depression, the sleep benefits obtained because of strength training are comparable to treatment with medication but with no side effects or the expense.

Best Core Exercises And Workout For Women

Best Core Exercises And Workout For WomenThe best core exercises may surprise you. It isn’t enough to just do ab exercises and sit ups. To build a powerful core you need to exercise a variety of muscles out of your hips to your shoulders. Many people think of the core as a nice six-pack, or strong, toned abs, however that the abdominal muscles are a very small area of the core. The abs have limited and specific action, and what experts describe as the “core” actually consists of a variety of muscles that stabilize the spine and pelvis, and run the whole length of the torso. When during sex contract, they stabilize the spine, pelvis and shoulder girdle and make up a solid base of support. At these times, we are able to generate powerful movements from the extremities.

Core exercises can strengthen and tone the abdominal muscles. During sex are more difficult to shape. Typically, there might be stubborn deposits of fat residing in the stomach area, even after you’ve lost most of your excess weight. If you prefer a nicely shaped six pack, you have to take core exercises seriously. You can choose from a number of exercises.

Benefits of Core Strength

Reduces Lower back pain

Abdominals get all the credit for safeguarding the back and being the first step toward strength, but they are only a small a part of what makes up the core. In fact, it’s weak and unbalanced core muscles which are linked to low back pain. Weak core muscles create a loss of the appropriate lumbar curve along with a swayback posture. Stronger, balanced core muscles maintain appropriate posture and reduce stress on the spine.

Improves Athletic Performance

Since the muscles of the trunk and torso stabilize the spine in the pelvis to the neck and shoulder, they permit the transfer of power to the legs and arms. All powerful movements result from the center of the body out, rather than from the limbs alone. Before any powerful, rapid muscle contractions can happen in the extremities.

Here Are Few Core Exercises

Pushup plank

This exercise is equivalent to the plank, except that you’re in a pushup position. The pushup plank works the core, chest and biceps. A great exercise to end your workout for women fully fatigue almost every muscle inside your upper body.

Lying windmills

This exercise is among the most challenging. Lie on your back together with your arms extended and raise your legs until they’re perpendicular to the floor. Slowly decrease your legs to the side as low as you are able to while maintaining complete shoulder and back connection with the floor. Bring your legs look out onto center and lower them to sleep issues.

Ball roll-ins

Ball roll-ins target your central abdominal muscles . Put your hands on the ground and the surface of your feet on top of the ball. Keep the hands in place and bend in the knees to bring the ball toward your chest. Hold it for a second and roll out. Focus on squeezing your abs through the movement; do not use your hip flexors to create the ball toward you.

Leg Lifting

Lie on the yoga mat with your hands behind your face or crossed on the chest. Tighten your abdominal muscles and squeeze your buttocks. Lift your legs off the floor, maintaining them straight or bending them slightly. Lower the legs to at least one inch to the floor, so the abdominal muscles are still tight and then repeat the lift. Perform 5 number of 10 leg lifts.

Best Yoga Poses For Glowing Skin

Best Yoga Poses For Glowing SkinThe most important marker of one’s health, and states that for one’s skin to look healthy it is imperative it gets a good supply of blood, the body is well oxygenated and all sorts of internal organs function optimally. In this article we will tell you about postures that boost the blood flow to the face, improves one’s digestive tract and helps in oxygenating the blood – making one appear younger, healthier and more beautiful.

Yoga is a superb way to improve your circulation which help your body to rid toxins to provide your skin that beautiful glow. However, keep in mind that beauty comes from within and there’s no quick fix. The best secret is to guide a healthy lifestyle and a healthy body can have itself in the form of  Beautiful Skin  Meanwhile, here are a few poses that can help with giving your skin more radiance.


This is a forward bending pose that can help the blood to flow towards the face. Apart from that, it helps the stomach function better, strengthens the thigh muscles and relaxes the rear and arms.


This pose helps relax the facial muscles and strengthens the muscles from the neck and back. It allows controlled blood circulation to the face and boosts the amount of oxygen of the blood.


This pose is excellent for those who sit for long hours and have a tendency to have bad posture. It energizes the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore enhancing the blood rush to your head and face, improves digestion and keeps the alteration in hormones in check.v


Yoga Nidra or Shavasan is really a way of experiencing total relaxation. Even though it is called an asana or a posture – the body does nothing during shavasan – no stretching, no bending. You simply lie down and leave all limbs and joints loose. Eyes are closed. You lay down like a corpse.


Forward-bending poses such as this one make blood circulation into the face faster, bringing by using it oxygen and other helpful nutrients that fight toxins, encourage skin cell renewal, and provide your face a rosy glow.

Perfect Chest Exercises For Women

Perfect Chest Exercises For WomenWomen often avoid training their chests for anxiety about building large pectoral muscles similar to their male counterparts, it is still vital that you incorporate chest exercises for both functionality and vanity. Regular chest workouts can minimize muscular imbalances, particularly if you train your back regularly or sit hunched before a computer for long periods. Chest exercises can also make it simpler for you to perform everyday activities, from pushing an infant carriage to using a lawnmower. From a vanity standpoint, chest exercises can raise your breasts.Most women tend to complain they do not have enough upper body strength, simply because they fear that doing chest exercises can make their shoulders too broad. The fact is that proper chest exercises do not make a woman’s shoulders broad. Actually  Chest Exercises are the best workout routines that can help women tighten and raise their breast.

Pullover That Dumbbell

Dumbbell pullovers activate your primary chest muscle or pectoralis major, and also the underlying pectoralis minor, which runs out of your third rib up to your shoulder complex. During the exercise you’re face-up with your upper back on a bench while holding no more one dumbbell with both of your hands above your chest. You then move your arms back, slowly decreasing the dumbbell behind your head until arms are about parallel towards the floor. Then return to the starting position, really making use of your chest to create the motion.

Straight arm cross overs

Lie on back with knees bent. Hold arms upright above your chest in line with shoulders, and point fingers towards the sky. Squeeze fingers together and tense your arms and chest. Now slowly move hands and arms towards one another so your hands cross over. Open arms and switch therefore the opposite hand is in front this time around. Continue this motion, and when you get the hang of it, get it done as fast as you can for one minute.

Isometric chest contractions

Stand straight together with your knees slightly bent. Grab both ends of a towel and hold it straight in front of you at shoulder level. Now pull the towel at opposite ends simultaneously, using small pulsing motions. Keep the towel taut among pulses. Continue for one minute, repeat 3 times.

Medicine ball push-ups

Start in a push-up position, instead this time around place both hands on top of medicines ball. Slowly lower into push-up in four counts, keep abs braced, and break the rules into starting position. Now remove your right-hand and place it on the floor using the ball so hands are about 50 % a metre apart. Do another push-up. Return you to the ball. Do another push-up. Move left hand out to along side it and do another push-up. Continue this 10 to 20 times and do 3 to 4 sets.

Straight arm pull over

Lie across a stability ball with simply your upper back resting on the ball. Place feet flat on the ground with knees in a 90-degree angle. Hold dumbbells along with both hands and hold above your face with straight arms. Keep arms in starting position minimizing dumbbells behind, using only your shoulder complex as far as possible. Slowly go back to starting position.

Perfect Back Strengthening Yoga Exercises

Perfect Back Strengthening Yoga ExercisesYoga back exercises can be used to strengthen and improve the health of your back. This makes it much easier to eliminate any pain that you simply experience. Yoga is a very popular exercise that you can use to strengthen your whole body. These exercises are extremely popular, because anyone can do them without the need for any special equipment. Yoga exercises may be used to improve the condition of your back while you are in your own home. You should be able to do these exercises if you have a few minutes to spare.

There are many yoga poses to strengthen back muscles which are sore or simply in need of some training. In case your weak back is causing pain, make sure to practice yoga poses slowly, and concentrate first on the stretching and loosening poses. Otherwise, take more time on the strengthening poses, but begin and finish with a good stretch and relaxation.


Lay down on your back on the floor and put your arms down from your sides. Start to turn the knees out slowly, but stop if this sounds like painful. Breathe in and out and just relax. A great way to reduce problems with tension and stress inside your back.


The locust is perhaps one of the best known yoga poses. Many of the easy and can be used to improve back conditions. Lie in your stomach and put your arms down from your sides with your palms facing downward. Bend your elbows slightly and point your fingers towards the feet. Now try to raise the legs off the floor, but be careful that you don’t cause yourself any pain. Contain the stretch for one second after which repeat 10 times. This is a strenuous exercise, and that’s why you should be careful not to go crazy.

Bending Forward

Another yoga pose that might help is to stand up straight and set your feet together. Relax your arms and hold them down upon your sides. Inhale and then lift up your arms so that they are over the very best of your head. When you exhale, attempt to bend forward to touch your toes. Be cautious when doing this, as it could result in a lot of pain. If you can’t quite reach your toes, you may also try touching your ankles or knees. Keep movements as smooth as you possibly can.

Palm Tree

Stand up straight together with your arms down by your sides. Lock your fingers together and switch your palms upwards. Place your palms on the top of your head then apply up slightly. Stretch upwards and increase onto your tiptoes if this is not painful. Hold this pose for Ten seconds. This pose can be difficult initially because it requires very good balance.

Legged Bow Pose

Another backbend that strengthens all of the muscles of the back is one-legged bow pose. We like this pose because it opens the whole front of the body. For more of challenging, try bow pose, which engages both legs.

Camel Pose

Besides as being a great stretch for the front of your body including these vulnerable to tightness hip flexors, camel pose strengthens your back too. This pose also improves your posture, making sitting at a desk all day long much easier to manage.

Benefits Baby Massage And Techniques

Benefits Baby Massage And TechniquesThe most significant and nurturing early experiences your baby may have. Research has shown that these early experiences can impact many aspects of our lives. Nurturing touch has long-term benefits and may impact how we think, feel, and connect with others, and most importantly, how we value and take care of massage greatly enhances the early bonding relationship between parents and caregivers as well as their babies. By using gentle, tactile stimulation together with loving verbal communication, an excellent bonding experience is shared. Strokes could be either stimulating or relaxing, based on your baby’s needs and developmental level. baby Massage benefits your baby within the following specific ways.

Massaging baby needs a gentle technique in the beginning. Once baby becomes familiar with massage, you can use firmer pressure. Why can you want to massage your baby? Some good sense parents might think massaging a baby is really a waste of time. On the contrary, baby massage can soothe your infant, improve circulation and fussiness at bay. It can also form a more in-depth bond between parent and child. Consider the mood change you experience following a good massage. Why not give your baby massage benefits.


Stroke baby’s tummy inside a clockwise motion. Draw the letter I on his left side by gliding your fingers from just beneath the ribs down to hips. Form an upside-down L by stroking your fingers from to left side below the ribs and right down to left hip. Create an upside-down U by starting in the right hip, moving your fingers in the right side, crossing them beneath the rib cage, and then moving right down to left hip.

Hand and Arms

Hold your baby’s wrist in a single hand. Softly wrap other one around the top of her arm, and glide it in the shoulder to wrist. Turn back stroke, and repeat it many times. Press your thumbs one at a time in the palm. Then gently roll each finger. Contain the wrist and stroke in the wrist up to her shoulder. Rotate and glide along the within arm from wrist to shoulder. Change to the opposite arm.

Legs And Feet

Be certain that you’re in a comfortable position, undress baby and lay baby around the bed or on playmat on the towel or blanket. Lather lotion to deal with to warm up (some even use essential olive oil, but too messy for me personally) and then begin with the feet and legs and gently squeezing calves and thighs while gliding both hands up and down in twisting motions.

Face and jaw baby massage

Your baby will a lot of things with these muscles . Loosening them up can be quite relaxing. Start at the bridge from the nose. Push extremely gently up and over the eyebrows. Always use upward motion evidently. It’s gravity defying. Massage benefits and forehead inside a circular upward motion using the fingers. Follow the jaw line from chin to ear together with your fingertips.

Shoulder baby massage

The most important thing to keep in mind here is to never massage the spine. Grip shoulders and squeeze very gently. While you do this, use a circular motion with thumbs around the shoulder blades. Now move the whole hand towards the shoulder blades. Use circular motions down the back. When you come back up, push gently (sufficient to see the skin rolling beneath your hands) and use a straight motion.