Aleyda Academy

Aleyda Academy We help you by providing wellness education and consulting in therapeutic massage, ergonomics and posture correction. bit.ly/3HCDmr0

Pattern overload is the athletic version of 'repetitive strain injury'. This occurs when you train or compete using one ...
04/10/2022

Pattern overload is the athletic version of 'repetitive strain injury'. This occurs when you train or compete using one dominant pattern of motion with little variability, such as in golf, baseball or tennis. Prolonged pattern overload, therefore, leads to poor biomechanics and overlapping injuries.

To avoid this, practice functional exercise movements by using free weights, body weights and resistance bands as they distribute the energy across many muscles. This allows you to restore muscle balance and body symmetry before another round of pattern overload.

30/09/2022

Do you have a Tech-Neck problem? This occurs when you have a hunchback slouch that is accompanied by neck and shoulder pain or stiffness. The cause? Looking down at your phone or computer for too long.

To reverse Tech-Neck, the Chin Tuck is one of the most effective postural exercises (see video). This exercise helps strengthen the muscles that pull the head back into alignment over the shoulders (upper thoracic extensors), thus relieving neck and shoulder pain. Drop whatever you’re doing and follow us in this 30-second exercise!

Raise your hand if this sounds like you 🙋🏻- soreness and stiffness in the morning. Fatigue. Bloating. Itchy and dry skin...
29/09/2022

Raise your hand if this sounds like you 🙋🏻- soreness and stiffness in the morning. Fatigue. Bloating. Itchy and dry skin. Water retention. Brain fog. Cold hands and feet. Worsened allergies.

Whilst these symptoms could relate to everyday illnesses, when taken together, they're actually signs of a congested lymphatic system. Briefly, the lymphatic system creates, stores, and transports white blood cells that fight infections and diseases.

Poor lymph circulation results in inflammation and the outcome are the signs mentioned above. As the lymphatic system does not have an automatic pump, maintaining fluid transport requires activity and movement. The best solution? Exercise! But if that's too much effort, you can also get us to move the lymph fluid for you - by getting a massage! Now let's get moving 🤾🏻

Our office has just officially declared our best friend! No, it's not a puppy, and not a birdie either, though those wou...
27/09/2022

Our office has just officially declared our best friend! No, it's not a puppy, and not a birdie either, though those would make excellent candidates.

It's our massage ball! Why? Because this ball has been our faithful saviour and answer to our back pains for eons. Just like many people, we sit at the desk a lot, making us prone to achy backs.

The Aleyda massage ball is custom-made from vulcanised rubber and comes in just the right hardness for muscle release. Get yours with every Unknotify self-massage toolkit, which also teaches you to identify and ease your pain points through pain diagrams and video tutorials.

Back aches begone!

Belly breathing is considered the most efficient way to facilitate oxygen exchange - the essential trade of incoming oxy...
22/09/2022

Belly breathing is considered the most efficient way to facilitate oxygen exchange - the essential trade of incoming oxygen for outgoing carbon dioxide. It can also help to strengthen your diaphragm, slow heart rate and stabilise blood pressure.

To practice belly breathing, take note of the following:

- When inhaling, place your hand on your belly - you should feel it rise if you're doing belly breathing properly. This allows your lungs to expand and draw in oxygen more effectively.
- As you exhale, you should feel your stomach and rib cage contract naturally with the help of the diaphragm muscle. This ensures that you get an optimal amount of air.

If you spend your time sitting behind the desk all day, you may find that your hip muscles feel tight and weak. These mu...
19/09/2022

If you spend your time sitting behind the desk all day, you may find that your hip muscles feel tight and weak. These muscles are called hip flexors, and it refers to a group of muscles on the front and the top of the thigh near the pelvic region.

When these muscles are under constant tension in cases such as prolonged sitting, they will shorten, thereby causing them to become tight. Weak and overstretched muscles also provide less structural support, which causes weakness. Knots found even lower can refer pain to in the abdominal area, ge****ls and upper thigh.

We've prepared a video on how you can massage away the tightness and alleviate any weakness. To access our exclusive self-massage videos, complete with pain diagrams and layman explanations, get a box of Unknotify! 🎁

As you age, your spine begins to show signs of wear and tear. When this happens, spinal discs dry out and the joint spac...
15/09/2022

As you age, your spine begins to show signs of wear and tear. When this happens, spinal discs dry out and the joint space between each disc is lost, causing them to shrink. Essentially, your spine shortens as you age.

That is why some people experience back pain in old age, due to the loss of space between spinal discs that act as a cushion. It is also partly the reason behind you losing an inch or two of your height as the years go by.

Do you have intense heel pain, especially after a period of immobility? Then you might have plantar fasciitis, which ref...
14/09/2022

Do you have intense heel pain, especially after a period of immobility? Then you might have plantar fasciitis, which refers to the irritation and inflammation of the thick band of tissue that connects your heel to the front of your foot. You can locate this band easily by extending your feet with the toes pointing up.

To alleviate heel pain, simply roll a massage ball or trigger ball under your foot for a few minutes to help loosen up your plantar fascia. Put enough pressure on the ball to get a deep massage. You may feel some soreness initially, but it should dissipate over time. Practise this self-massage technique 2-3 times a day, every day.

Included in every box of Unknotify, Aleyda's massage ball is made of vulcanised rubber and can be used for the back, buttocks, chest, arms and, of course, feet!🦶🏻🦶🏻✨

Are you hearing a popping, clicking or cracking sound in your joints? If you are, then what you’re hearing is crepitus, ...
07/09/2022

Are you hearing a popping, clicking or cracking sound in your joints?

If you are, then what you’re hearing is crepitus, which signals the presence of air bubbles inside the joint. Whilst you can experience crepitus at any age, it usually becomes more common as you get older.

Crepitus is typically harmless and does not cause any pain. However should you feel pain arising from your joints, along with crepitus, it maybe be early signs of joint degeneration. So, if you suspect you’re having joint degeneration, remember - early detection is better than cure!

Have you tried releasing the knots in your shoulders using your bare hands? Bet you can't last for more than a couple of...
06/09/2022

Have you tried releasing the knots in your shoulders using your bare hands? Bet you can't last for more than a couple of minutes! That's why we devised the T-stick - it makes self-massage effortless and effective. Your thumbs will thank you!

Our T-stick is made from fragrant Vietnamese wood that is sustainable and comfortable to use. It can be applied to various parts of the body, including the shoulders, feet and palms - we'll show you how!

Get your T-stick with every box of Unknotify, along with other massage tools, pain diagrams and video tutorials.

Did you recently sustain a sprain or a strain? The telltale signs are swelling, pain, tenderness and bruising.Sprains or...
05/09/2022

Did you recently sustain a sprain or a strain? The telltale signs are swelling, pain, tenderness and bruising.

Sprains or strains are best managed with RICE - Rest. Ice. Compress. Elevate. A self-care method to use right after inflicting a minor injury, R.I.C.E quickly treats pain and swelling after an acute (sudden) soft tissue injury.

As a rule of thumb - Rest for 48 hours, Ice repeatedly 20mins at a time, compress with a bandage or elastic guard to contain swelling and elevate the injured part 6-10 inches above heart level. Be sure to keep this acronym in mind the next time you sustain a minor injury!

Suffering from persistent tension headaches or migraines? Then you might have knotty neck muscles!The sternocleidomastoi...
30/08/2022

Suffering from persistent tension headaches or migraines? Then you might have knotty neck muscles!

The sternocleidomastoid (SCM) is one of the muscles responsible for rotating, tilting and flexing the head. When we look down for extended periods of time, this muscle becomes overused, tight and knotty. Knots in the SCM can be connected to jaw tightness and ear ringing.

To locate the SCM, turn your head to one side and tilt your head forward a little. The SCM pops out, stretching from the jawline just behind the ear lobe to the top of your chest bone. Stroke the SCM firmly using three fingers in a downward motion. If you find tense muscles or knots, continue massaging until the knots become smaller.

An aromatherapy roll-on is the perfect aid to help you attain that smooth stroke while soothing your nerves at the same time. You get one roll-on with every box of Unknotify, filled with our signature Tranquillity blend. Pain diagrams and video tutorials included in the box will show you how to target your pain points.

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81 Ubi Avenue 4, UB. One #08-13
Singapore
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