Live Well
Be Kind to your Tummy By Karyn Cowan
Does it feel like your gut is also in lockdown ? Abdominal massage will help with alleviating constipation , anxiety held in the stomach , and tension in the solar plexus . Here ’ s what you need to know .
If you are struggling with abdominal issues , the good news is that selfmassage of the abdomen is simple and effective . Here ’ s how to do it . The best position to perform this self-massage is lying down in a comfortable position . Use oil or lotion to massage the abdominal area , and focus on taking deep breathes throughout the self-massage . The process should take about 3-5 minutes .
For a demonstration of the self-massage process , you can check out this video :
Start by doing circles around your belly button in a clockwise movement ( right to left ). This will stimulate the small intestine . Move to the bottom right-hand side ( just above your hip bone ), and while making small circles , slowly move up towards your right rib cage , then across to the left hand side followed by moving down to the left hip bone . This is also clockwise and will be working on the large intestine ( colon ).
Repeat this process a few times and spend more time working on the areas that are holding more tension . Do not apply intense pressure , as this may
compact the faeces more if you are struggling with constipation . After completing the massage , drink a glass of water , and repeat this selftreatment twice a day when needed .
Karyn Cowan is the owner of In Touch Wellness and a partner at Bedford Wellness Centre . She is a massage therapy specialist , palliative care worker and end of life Doula . Karyn advocates holistic wellness , which includes aspects of mental , physical and emotional health around sport , pregnancy , terminal care , stress management and life transitions . Find out more at www . intouchwellness . co . za , or go to Instagram : in _ touch _ wellness , or Facebook : In Touch Wellness .
Workout Time
High intensity Interval Training
By Logan Coleman
Here ’ s a satisfying high intensity interval training ( HIIT ) workout that requires no equipment . Do each exercise for 30 seconds straight after each other , and do three to five rounds of the set , with two minutes ’ rest between each round .
You can watch a video demonstrating the various sets here :
• Half burpees squat hold
• High knee running
• Plank jumps
• Jump squat into lunges
• Pop squat
• Push up knee to elbow
Images : Pexels
Logan Coleman is the sole owner of Logan Coleman Fitness and says her mission is to help women achieve their goals through balanced eating plans as well as awesome training plans . She has a specialised nutrition qualification from Trifocus and has worked in a boutique gym . She believes in making plans simple to follow , delicious and most importantly , fit into one ’ s lifestyle . More about her at www . logancoleman . com .
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