| How to Use Yoga for Shoulder Pain Posted: 17 Nov 2020 04:00 PM PST If you're suffering from pain and tightness in your shoulders, then you're not alone at all. Most people don't realize how much stress and tension they hold in their shoulders, and you're probably tensing up without even realizing it. Luckily, you don't have to live with this pain forever. Some simple stretching exercises can do wonders for your body. Try a few yoga poses to work out that tension and make shoulder pain a thing of the past! [Edit]Warm-Up Stretches - Release your tension with a corpse pose. This move might sound easy, but you'd be surprised how much tension your can get rid of by just staying still and relaxing. Lay flat on your back with your hands at your sides and your palms facing up. Space your feet out a little bit. Then just focus on relaxing and releasing tension in your muscles. Hold the pose for 3-5 minutes for full relaxation.[1]
- Try to focus on your breathing and clearing your mind. This position is also great to meditate in if you want to try that too.
- You can use a corpse pose to relax at any point during the day, or to wind down after a workout.
- Loosen your neck by pulling your ears to your shoulders. Sit up with your back straight and your shoulders relaxed. Then tilt your head to the left, trying to touch your ear to your left shoulder. This stretches out your right shoulder. Reach up with your left hand and gently push your head down a little more to really stretch out your neck and shoulders. Do the same to stretch the other side.[2]
- Only push your head down until you feel a stretch. Don't force yourself to go further than is comfortable for you.
- You could do this standing up, sitting on the floor with your legs crossed or straight, or in a normal chair. This is great, because it's an easy stretch to do at work in your desk.
- This is also a good warm-up exercise to do before a full yoga session.
- Open your shoulders with a cross-body stretch. This is a very common stretch that you've probably seen before. Stand or sit upright and reach your right arm straight across your chest to the left. Then bend your left elbow up over your right arm and press it against your chest to stretch out your upper back and shoulder. Hold the pose for 3 breaths, then switch sides to stretch your left shoulder.[3]
- Keep the arm that you're stretching straight through the whole exercise. Otherwise, you won't feel much of a stretch in your shoulder.
- This is also very easy to do while sitting at a desk, so you don't have to do a full yoga session.
- Stretch your shoulders by reaching above your head. Sit in a comfortable upright position on the floor or a chair and place your hands at your sides. Bend your elbows up, then reach both arms straight up above your head. When you've reached as high as you can, press your palms together above your head to make a pyramid shape. Hold it for a few seconds, then release and bring your arms back down gently.[4]
- For a deeper stretch, bend your elbows back behind your head with your palms pressed together. Keep your upper arms pointing straight up to stretch out your triceps and chest too.
- Really try to stretch out your back during this exercise. Imagine your spine opening as you reach up.
- This works well with the previous exercise. You could roll your shoulders back and then raise your arms.
- You can also do this exercise while you're standing if you prefer. Just make sure you have enough room and won't hit the ceiling.
[Edit]Simple Yoga Poses - Roll your shoulders back to loosen up. Sit on the floor in a comfortable cross-legged position. Turn your palms toward the floor and rest them on your knees with your arms straight. Then roll your shoulders up and back, trying to pinch your shoulder blades together. At the same time, raise your head and look up to stretch your neck. Hold this for a few seconds, then release and repeat it a few times to loosen your neck and shoulders.[5]
- You could also do this sitting in a chair or standing if you want to.
- Exhale as you roll your shoulders back to relax your body and muscles more.
- Do a standing forward bend to open up your shoulders. Stand up straight with your feet hip-width apart and place your palms on your buttocks. Exhale and hinge forward, trying to press your chest against your thighs. Bend from your hips to keep your back straight. Slide your hands down your legs and try to grab your ankles. Hold this position for a few breaths, then inhale and raise your chest halfway back up and hold. Raise and lower yourself like this 4 times to open up your spine and shoulders.[6]
- You might not be able to bend all the way down when you're just starting. That's fine, and you'll still get a good stretch.
- Try the cat and cow poses to warm up your neck. This is a great stretch for your back, neck, and shoulders. Start on the floor in a tabletop position, resting on your hands and knees. Raise your hips to round the top of your back and tuck your chin for a cat pose. Then push your hips down and arch your back for a cow pose. Switch between these two positions smoothly to work out your back and shoulders.[7]
- Try to alternate positions on your inhales and exhales. Inhale when rising into the cat pose and exhale when pushing into the cow pose.
[Edit]Strengthening Exercises - Roll your back and shoulders with a thunderbolt pose. Kneel on the floor with your thighs stretched in front of you. Reach your arms straight above your head. Exhale and bend forward towards your thighs, sweeping your arms down and behind your back at the same time. Bring your hands to rest on your lower back and press your chest against your thighs for a few breaths. Then inhale and raise yourself back up. Repeat this 6-8 times.[8]
- If you can, bring your forehead all the way to the floor. If you're not that flexible yet, don't worry. Just go as far as you can.
- Try to roll your down by pulling from your core instead of just bending from your hips. Imagine that you're sucking your stomach in to pull your back down.
- Stretch your shoulders with a standing triangle pose. Stand straight upright with your feet spread wider than your shoulders and your arms outstretched, parallel with the ground. Turn your left foot out 90 degrees to the left. Then bend toward your left foot from your hips and try to grab your ankle. Keep your right arm straight while you stretch an reach further over your head with your right arm to stretch your side even more. Bring your right arm back to its original position on an inhale. Repeat this arm motion 4 times, then switch sides.[9]
- Don't worry if you can't reach that far yet. You'll get more flexible as you practice more.
- Work your neck and shoulders with a sphinx pose. Lay flat on your stomach and place your palms down just above your shoulders. Then roll your head backward and look up while pushing yourself back with your arms. Keep your legs and hips flat so your back rounds out. Stop when you feel a good stretch. Hold the position for 1-2 minutes to stretch yourself out.[10]
- You'll be more comfortable if you do this move on a yoga mat, but it's not crucial.
- Don't try to push yourself further than you're comfortable with. You don't want to hurt your back.
- Build shoulder strength with a warrior 2 pose. Lunge forward with your right leg and keep your left foot behind. Point your right foot forward and angle your left foot to the side. Bend your right knee so it's above your right foot and keep your left leg straight. Turn so both of your shoulders point to the left and outstretch both of your arms straight to the side with your palms facing down. Hold this pose for about a minute and then switch sides.[11]
- Keep your shoulder blades pinched to focus more energy on your shoulders.
- This isn't so much of a stretch as a strength-building exercise. Building up some strength in your shoulders can help get rid of pain and stiffness.
- Always pay attention to your breathing while you're doing yoga. Try to breathe in and out smoothly to help your muscles relax.
- Try to stop every so often throughout the day and see if your shoulders are tensing. This is a common cause for shoulder pain. Remind yourself to relax your shoulders to prevent pain.
- If you feel like you need more instruction, you can always join a class or watch YouTube videos for guidance.
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
| How to Paint Bricks Posted: 17 Nov 2020 08:00 AM PST Painting bricks is a great way to modernise brickwork and change the colour-scheme. Achieve a quality finish by preparing the surface of the bricks before you start painting.[1] This helps the paint to stick to the bricks, and gives the paint a smooth finish. The painting process can be time-consuming but the final results will be worth the effort. [Edit]Priming the Bricks - Clean the bricks using a wire brush and soapy water.[2] Scrub the surface of the bricks, and the space between them, using a wire brush and soapy water. Scrub using up and down motions. Make sure to remove all of the surface dirt and streaky white deposits.[3]
- Treat any residual marks with a TSP mixture. If there are any marks that aren't coming off, try applying a mixture of trisodium phosphate (TSP) and water to the area. Mix ½ cup of TSP with of hot water to create a TSP solution. Scrub the bricks using the mixture and wire brush and then rinse the bricks using water.[4]
- Trisodium phosphate can be purchased from hardware stores.
- Be extremely careful when using trisodium phosphate as it is a hazardous chemical. Always wear safety goggles and gloves when scrubbing with the liquid. Avoid getting the trisodium phosphate on any surface except the brick.[5]
- Leave the bricks to completely dry before applying the primer. This can take up to 24 hours.
- Remove any furniture from the area. Paint can be really difficult to remove from furniture. Move any furniture that is nearby the bricks that you will be painting.
- If you can't move a piece of furniture, place an old sheet over the item instead.[6]
- Use newspaper and tape to cover any areas that you don't want paint on. Rip off strips of painter's tape and use them to cover any small areas on the car that you don't want to be stained by paint. If there are large areas, use painter's tape to attach newspaper over the surface.[7]
- Painter's tape can be purchased at a hardware store.
- Apply a latex primer over the bricks using a paintbrush. Dip the bottom ⅓ of the brush into the primer. Brush the primer onto the bricks using smooth up and down strokes. Start at the top of the area and work your way down to the bottom. Apply a thin coat so that the primer doesn't drip and cause bumps in your paintwork. Allow the primer to dry completely before applying the second layer of primer or the paint. This will take about 1 day.[8]
- If the bricks have been affected by white deposits or mildew they will need another coat.
- Latex primer can be purchased from paint or hardware stores.
[Edit]Applying the Paint - Choose a paint that will withstand heat and moisture, if necessary. If you are painting bricks that will be exposed to high humidity or moisture, such as those in a bathroom, elastodynamic paint is a suitable option. Elastodynamic paint performs well in all weather conditions and helps to prevent cracks, making it a good option for most interior and exterior bricks. Acrylic latex exterior paint is another good option for exterior bricks as it helps to prevent mildew and repels moisture.[9]
- If you are unsure of what color to paint the bricks, bring home a variety of paint swatches from a paint store. Hold these up to the area to help you decide which color looks best. Black, grey and white are all timeless and striking options.
- If you're painting bricks that are above a stove top or on a fireplace, make sure that you use heat-proof paint. This can be bought from a paint store.
- Consider using a gloss or semi-gloss paint as these are easy to clean.[10]
- Stir the paint with a wooden stirring paddle. Open the paint can using a 5-in-1 tool. Use the wooden paddle to stir the paint in a circular motion. Continue mixing the paint until the colour is even and the liquids are all combined.
- If you cannot get the liquids to combine after 15 minutes of stirring, take the paint to a paint store and ask them to shake the paint for you.
- Pour the paint into a bucket. Place your hands on either side of the paint can and carefully lift the tin over your bucket. Gently tip the container and pour of paint into the bucket. Place the lid back onto the paint can to keep the paint fresh.[11]
- Pour the paint into the bucket outside over newspaper or a ground sheet. This will stop accidental spills from staining the carpet or floor.
- Make sure that your bucket is clean and dust-free.
- Dampen your brush with water or paint thinner. If you are using a latex paint, dip your entire brush into water. If you are using an oil-based paint, use a paint thinner instead. Absorb any excess paint thinner or water from the paintbrush using an old cloth so that the brush is just damp, but not dripping.[12]
- Paint thinner can be purchased from a paint store.
- Dip the bottom ⅓ of the brush into the paint bucket. Use a wide polyester or nylon brush. Place the bottom ⅓ of the bristles into the paint and push them against the side of the bucket. This will push the paint into the brush. Gently tap the brush against the inside walls of the bucket to remove any excess paint and lift out your brush.[13]
- Don't wipe the brush onto the rim of the bucket as this removes too much paint from the brush.
- Paint the area from top to bottom. Paint the area using smooth up and down brush strokes. Apply a thin coat so that the paint doesn't drip. Start by covering the top strip of the area with paint and work your way down until the whole area has a thin cover of paint.[14]
- Re-dip your brush into the paint regularly to achieve a smooth and even finish.
- Allow the paint to dry for 24 hours.
- Apply a second coat. Once the first coat is completely dry, apply a second coat following the same method as the first coat. A second coat will help to increase the quality of the finished paintwork.[15]
- Take care to use consistent paint strokes on the final coat to create an even finish.
[Edit]Things You'll Need - Old sheets
- Newspaper
- Painter's tape
- Stiff wire brush
- Water or paint thinner
- Primer
- Paint
- Bucket
- wide polyester or nylon paintbrush
[Edit]References [Edit]Quick Summary |
| How to Apply Lipstick Without Liner Posted: 17 Nov 2020 12:00 AM PST If you have lost or forgotten your tried-and-true lip liner, fret not! You can still apply your lipstick without your liner. Try using your lipstick as your liner by drawing a careful line with a brush, cotton swab, or the lipstick itself. You could also use your foundation as a substitute for lip liner. You'll be able to easily create beautiful lips no matter what product you use. [Edit]Tracing a Line with a Brush or Lipstick - Select a brush to apply your lip color with, if you have one. It will be easier to apply your lip color if you have a brush. Typically, long brushes with a pointed tip work well for lip color application.[1]
- With a brush, you have a lot of control over the line you draw. You can draw cleaner, straighter lines with a brush as opposed to a lip liner.[2]
- Lip brushes are especially handy with red lipsticks, where you might want to avoid using a lip liner.[3]
- If you don't have a brush, you could use a cotton swab.
- Drag your brush or cotton swab across the tip of your lip color. You want to get a small, even amount of color on your brush or cotton swab. Avoid putting too much lipstick on it, as it could look messy.[4]
- If you are using liquid lipstick, dip the brush or cotton swab into the tube.
- Use the lipstick itself if you don't have a brush. The pointed end of the lipstick can work well for outlining your lips.
- If your lipstick is flat and no longer has a pointed end, you're better off using a brush or cotton swab.
- Draw your lip line in a shape that pleases you, starting with your top lip. Using your brush or your finger, apply your lipstick like you would lip liner. Start at the center, and trace the outline of your top and bottom lips. Follow your lip's natural shape or slightly exaggerate the lines.[5]
- Press lightly and use short, even strokes.
[Edit]Using Two Shades of Lipcolor - Use a darker shade of lipstick as your lip liner for contrast. Instead of using a lip liner pencil, you can use your lipstick as your liner. Select the another color than your lipstick, like a darker color for contrast.
- Use a light lipstick shade to highlight the rim of your mouth. This will still give your lips a barrier to apply lipstick but with a lighter contrasting shade, like pink or nude.
- Trace around your lips with the thin, pointy edge of the lipstick or brush. Follow the natural edge of your lips, and draw a line around the outside.
- Color in your lips with your lipstick. Using your brush or finger, blend in both colors as you reach the red outer line. This is a fun way to add more dimension to your lips.[6]
- You can choose a dark red lipstick to line your lips, and then use a bright pink lipstick for your lip color.
- Just be sure to blend the 2 colors well as a visible dark outline can look dated.
[Edit]Substituting Foundation for Your Liner - Apply your foundation as normal. Using a powder or liquid foundation, cover your face with foundation to even out your skin tone and prepare for your lipstick.
- Apply a light, even coat of foundation around the edges of your lips. Go around the top and bottom edge of your lips, blending foundation into your skin. This will act as your lip liner. You can apply your foundation to the edges of your lips with your fingers or with a lip brush.[7]
- Your lipstick needs something to stick to, and foundation—or concealer! —works well as a substitute for liner.
- Note that this technique may make your lipstick appear lighter.
- Apply your lipstick, starting with the center of your upper lip. Rub the stick over your lips to apply your lip color. Follow the natural line of your lip rather than following the line you would typically draw with a lip liner.[8]
- Be careful not to ingest your foundation. You are applying it only to the outer edge of your lips.
- Blot your lipstick, then reapply it. Put a piece of tissue between your lips and lightly press them together. Then, reapply your lipstick using the same technique as before. This will help you build up pigment without creating a thick layer that will bleed.
- Touch up your lip line with your lipstick, lip brush, or foundation. Your line may already be smooth and crisp, though if you need a touch up, use the edge of the lipstick or use a lip brush and smooth over the edge of your lips.[9]
- You can also apply another light, even coat of foundation around your mouth to correct any mistakes.
- Apply lip balm to keep your lips moist and hydrated to keep your lipcolor vibrant and your lips hydrated.
- Use a swab from an already used or "dead" lipstick or lip gloss.
[Edit]Things You'll Need - Lip balm
- Lipstick
- Foundation or concealer
- Lip brush or cotton swab
[Edit]References |
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