Article: Most knots occur in your upper back and shoulder area. They tend to feel tighter and denser than the surrounding muscles, much like a knot in a rope (hence the name). Although knots can feel tight and denser, there are times that the most painful knots don't feel tight at all. Focus more on the fact that pressing into a knot produces pain, rather than looking for a "tight" muscle. If you press on a knot, it may cause pain to radiate outward. This suggests that it is a trigger point. "Tender spots" do not usually cause pain in other areas of your body. Gently rub the knot in a circular motion using your fingertips. Apply light pressure, but not so much that it hurts. This may help release tense muscle fibers. You may also find that simply pressing on the knot helps relieve the pain. Apply firm pressure to the knot and hold it for about a minute. If it is difficult or impossible for you to massage the knot yourself, ask a friend to help you. You can do this either leaning against the wall or lying down. Either way, put the tennis ball between you and the hard surface. Line it up on top of the point where you feel the most pressure. You may feel discomfort at first, but it should subside as you continue to apply pressure. Pin the tennis ball between the knot and the hard surface until the pain ceases. Take breaks as necessary. At the beginning, you may find that you can only hold it there for a few seconds. As you continue this exercise, that time will increase. You can use other types of balls, but firmer balls such as racquetballs may apply too much pressure, at least at first. Foam rollers operate on the same principle as the tennis ball across a wider area. They can help release tense and tight muscles. They're usually a couple of feet long and look like thick pool noodles. Go slowly at first. Spending too much time on a sore spot can actually cause increased damage to your muscles, especially if you're unfamiliar with foam rolling techniques. Spend 1530 seconds on a knot before moving on. Place the foam roller on the ground horizontally. Lie on it perpendicular to the roller. Find your sore areas and roll yourself slowly across them. Don't use a foam roller for more than three minutes at a time. Do not use a foam roller on your lower back, as you could cause nerve damage. Above all, never use a foam roller while lying flat on your back. This can hyperextend the low back and cause joint damage and pain. Using an umbrella with a curved handle or a specially designed massage implement such as the "Body Back Buddy" can help you massage harder-to-reach areas. If you have a knot on top of your shoulder, simply place the end of the handle on top of the knot. Then press down, holding it down. Just as with the tennis ball, hold it there until the knot seems to dissipate. To target these trigger points hands-free and to avoid tension in the arms, you can use hands-free products such as the "Muscle Wizard."
Question: What is a summary of what this article is about?
Find your knots. Massage the knot by applying pressure along the knot. Enlist the help of a tennis ball. Get a foam roller. Extend your reach.
Article: This is necessary for moving forward with the .htaccess method - check with your web host if you're unsure. An .htaccess file is a file that web servers check for information on how to handle errors, security, and redirect requests for your site. Check your root directory (where all your website files are stored) and then download the file for editing. If no .htaccess exists in your root folder currently, you can create one using an application like Notepad (or a similar plain text application). The code for the file is contained in the next step. Make sure that when you save your .htaccess file it begins with a "." Note that this file has no tail extension (e.g. ".com" or ".txt") Paste the following code into the .htaccess text file: .redirect 301 /old/oldURL.com http://www.newURL.com In the code, "oldURL.com" represents the landing page address your visitors will need to be redirected from while "http://www.newURL.com" represents the address you'd like your visitors redirected to. There should be exactly one blank space between "oldURL.com" and "http://" Don't add "http://www" to the (old) URL in the first part of the code! The code "301" is most commonly used on redirected sites and means "moved permanently". Research other "300" codes to learn about other functions. Change "http://www.newURL.com" to the domain address you'd like visitors to be redirected to. Change the dropdown to "all files" and save the file as .htaccess with no extension. Rename any existing .htaccess files or html files with the same name to keep a backup copy. For example use the name .htaccessbackup so that you can find and recognize the file in case you need to do a restore of the previous code. Now that you've modified the code you need to put this file back so the old URL can read it and redirect as planned. Open a new private browsing window and type the old domain name into your web browser. If you've done everything correctly it will redirect to the new site. Using a private browsing window simply ensures that your browser is accessing the new redirect instead of relying on cached data (data stored to help your most commonly visited pages load faster). In lieu of a private browsing window, you can also clear your browser's cache through the browser preferences menu. For more information on how to do that, see Clear-Your-Browser's-Cache.
Question: What is a summary of what this article is about?
Find out if your website is running on an Apache server. Locate and download your .htaccess file. Create an .htaccess file. Type in the code. Set the new URL destination. Save the new .htaccess file. Create a backup. Upload the modified file to the root directory of the old domain. Test the redirect.