This is one way to relax the shoulder muscles. Leaning on the ball and letting gravity pull the arm and therefore the muscles into the ball.

Can use a medicine ball or children ball.

First time doing it, it will be extremely tingly and painful (a "seng" sensation, not so much pain or ache). If you can't hold it for long, it's ok.

Also, if you find your hand is not enough support for your head, just roll up a small towel and put it underneath your head.

This only relaxes the muscles though. It doesn't fix your muscle pain if you're lifting in bad form.

Glad it was useful. I don't always check Lowyat and it will be months before I usually pop by in.

There is some pain when starting out but good form is hard to learn unless you have a trainer who has had experienced dealing with people with injuries or is actively working in the rehab industry.

What you see online in youtube exercises may not be in good form.

General rules :
1. Suck in belly button hard when lifting, squatting. Doing this protects the lower back.
2. Eyes will determine your neck posture. Your eyes will determine your spine balance too. Look right : top half of spine turn right but lower half of spine turns left to keep the body balance - during this time, a lot of water is directed down the spine to protect it.
3. Elbows slightly bend even when lifting straight. Don't snap them.
4. Knees soft and in alignment with shoe direction.

The video is by this lady called Yamuna who developed a self-massage technique called Body Rolling to realign the body, muscles, ligaments, tendons and fachsia's. In US, a lot of people see her, from layperson to elite athletes to dancers.

In Malaysia, I think only my coach teaches this. In Singapore, Paradigm Wellness and they are having teaching sessions in April and May. http://paradigm-wellness.com/blog/methodol...BKtMSE.facebook

Other option to learn Yamuna Body Rolling is to by her kits (ball + DVD). http://www.yamunabodyrolling.com/store/index.php
There's no import or sales duties on exercise equipment but if the customs open the box and find the DVD, they may sometimes tax.

I just recently got a Foot Wakers Kit for my mum and it cleared customs. Payed RM300+ for it (40% for courier).

I have the pearl ball which I bring along when I travel. Need to work out the kinks and it's small and compact. Pump - I buy the cheapo RM2.99 pump for sports ball.

I think it's coming to a point where you might have to seek help outside the forums. When it comes to good form, it's sometimes hard to explain it well here and someone needs to show you.

I can email you a PDF file for office ergonomics. Just PM me your email and I'll send it to you. It's helped me over the years to solve my back problems. I noticed that the moment I don't follow it, I get a lot of shoulder pains.

Hmm...as for stretching, whenever I feel tight, I go into a stretch. Doesn't matter where I am : office, home, mall, road, etc.

One thing I do practice for good posture is to walk like I'm having angel wings. Shoulders back and down. Helps a fair bit.