In one sentence, describe what the following article is about: While seated, cup your left hand over your left shoulder and your right over your right, just below the base of your neck. Exhale and allow your head to drop back. Gently squeeze your palms towards your fingers, and you'll feel your shoulder muscles gripped in between. Maintain this gentle grip on each muscle as you slide your hands up your neck on either side of your spine. This is a great massage to do while sitting at your desk. Repeat it as often as you like. A partner can also stand behind you and perform this quick massage. You can also massage one shoulder at a time using your hand on the opposite side of your body. Start by closing your eyes and breathing deeply and slowly. Then, use your fingertips to massage in small circles, starting above your shoulder blades and working up both sides to the top of your neck. Press firmly, but don't cause yourself substantial pain. Take a quick break from your computer screen to do this self-massage every hour or so or whenever you need it! You can do this massage as often as you like, for as long as you like. Back away from your desk or stand up. Interlace your fingers against the back of your head. Droop your head forward and let the weight of your dangling arms pull downward gently on your head and neck. You'll feel the muscles in your shoulders, upper back, and neck stretch slightly. Don't force your arms down let gravity do most of the work. Hold the stretch for 10-15 seconds, repeat it 3-5 times per session, and do as many sessions as you need to during the day. Stand with your back against a wall or lay down on the floor. Then, pin a tennis ball or racquetball between the wall or floor and your shoulder, just to the side of your spine. Very slowly roll the ball with your back until it hits the tight spot. Hold that position for a few seconds, and perhaps shimmy up and down and side to side a little to work the ball into your shoulder knot. When you feel some relief, switch the ball to the other side of your spine as needed. Don't roll the ball directly over your spine. You can repeat this maneuver anytime the knot becomes bothersome. Lie flat on your stomach, with your arms relaxed at your sides. Ask the other person to follow your triangular shoulder blade's top ridge from your shoulder to where it meets your spine. Just below this ridge, and beside your spine, they should be able to find a "sweet spot" that tends to hold a lot of tension and provide a lot of relief when massaged. When they find the spot, ask them to rub it firmly in a circular motion. Fibers from the infraspinatus muscle that sits under the shoulder blade connect at this spot, meaning you may feel relief throughout your entire shoulder area. You can request a repeat of this massage as often as you need it but be ready to return the favor! It's tough to massage your own shoulders thoroughly, and even an eager partner probably won't have the skills to provide a great shoulder massage. A trained and experienced massage therapist can work the muscles from your neck to your back and melt away the tension in your shoulders. Search for experienced and professionally-certified massage therapists through recognized organizations like the AMTA (in the U.S.), get referrals from friends or your doctor, and talk to any potential massage therapists beforehand to make sure you're comfortable with them. If your shoulder tension won't go away, causes substantial pain, or restricts your head, neck, or shoulder movement, seek out qualified medical help. Your doctor may recommend physical therapy, chiropractic care, and/or a pain management regimen that includes NSAIDs, analgesics, or corticosteroids. Chiropractic care techniques (and costs) can vary widely, so look for solid referrals and ask about a chiropractor's experience, treatment methods, and billing procedures before choosing one.
Summary: Squeeze and slide your hands up your shoulder muscles. Massage your shoulders and neck with your fingertips. Do a quick shoulder and neck stretch while you're working. Massage a shoulder knot with a tennis ball. Let a friend or partner work the upper, inner corner of your shoulder blade. Visit a professional massage therapist to get more substantial relief. Work with your doctor or chiropractor for more serious shoulder trouble.

In one sentence, describe what the following article is about: Do not buy a foam pillow insert that has a height dimension as well. You want something that looks like the pillow you'd put on your bed or couch. A 16 or 18in (41 or 46cm) pillow will work the best, but you can use any size you want. This method may work for round pillow shapes as well. Take 1 of your panels, and turn it so that the right side is facing up. Take a zipper that is 3 to 4 inches (7.6 to 10.2cm) shorter than the panel, and place it face-down on top of the fabric. Mark the ends of the zipper with a fabric pen or sewing pins, then set the zipper aside. Do not pin the zipper in. You need to sew and press the seams between the panels first. An invisible garment zipper will work the best, but you can use a non-separating garment zipper too. If you cut the panels to the exact dimensions as the pillow, be prepared for a snug fit. Once you have the pillow all the way in, zip the zipper shut.
Summary:
Buy a pillow insert in your desired size. Mark the length of your zipper along the bottom edge of your panel. Insert the pillow and close the zipper.