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Self Care Tips from a Myotherapist

27/3/2025

 
By Rachael Bird, Myotherapist
Here are some simple things you can incorporate into your daily routine to complement Myotherapy and promote overall musculoskeletal health.
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​
​Regular Stretching Exercises:
Include daily stretching routines to improve flexibility and reduce muscle tension.
Focus on areas prone to tightness, such as the neck, shoulders, lower back, and hips.

Ergonomic Workspace:
Ensure a well-designed and ergonomic workspace to prevent strain on the muscles and joints.
Maintain proper posture while sitting, and take breaks to stretch and move around.

Mindful Breathing Techniques:
Practise deep breathing exercises to relax the muscles and reduce overall stress.
Incorporate mindfulness techniques to promote body awareness and tension release.

Hydration and Nutrition:
Stay hydrated to support the elasticity of muscles and joints.
Consume a balanced diet rich in nutrients that support muscle health, including vitamins and minerals.

Regular Physical Activity:
Engage in regular, low-impact exercises such as walking, swimming, or yoga to promote overall musculoskeletal health.
Consult with a Myotherapist for personalized exercise recommendations.

Heat and Cold Therapy:
Apply heat packs or cold compresses to areas of muscle soreness as recommended by your Myotherapist.
Alternate between hot and cold therapy for enhanced circulation and pain relief.
​
Good Sleep Habits:
Prioritize quality sleep to support the body's natural healing processes.
Use supportive pillows and mattresses to maintain proper spinal alignment.

Stress Management:
Practice stress-reducing activities such as meditation, mindfulness, or hobbies to prevent muscle tension associated with stress.
Consider incorporating stress-management techniques recommended by your Myotherapist.

Self-Massage Techniques:
Learn and practice self-massage techniques on trigger points or areas of tension.
Use foam rollers, massage balls, or other tools under the guidance of your Myotherapist.

Hydrotherapy/Water based healing- Walking/Swimming in the Pool:
Consider hydrotherapy, such as warm baths or contrast showers, to relax muscles and promote circulation. This form of self care treatment I would highly recommend for Those: post surgery, people with Arthritis, Frozen Shoulder, Knee Issues, Back Issues, Hip Issues and more. 
Due to this having a low impact on joints and muscles it is a highly effective way of helping to heal and gain strength or gain more movement in those areas.

Looking for more helpful tips? Rachael is one of our dedicated myotherapists with a passion for addressing a range of issues, including headaches, back pain, and hip discomfort. She is committed to providing a safe and supportive space to guide you through recovery and help you take control of your pain. Book your first consultation with her today!

​Relax Your Tight Muscles With Magnesium

26/4/2019

 
​Remedial massage and myotherapy treatments are fantastic for releasing muscle tension and loosening up the tight spots. But unless you’re in the clinic a few times a week, there’s a good chance you’re still
dealing with tight muscles in your daily life.
There are heaps of contributing factors to tight muscles. How you move, how you sleep and how you spend your time can all affect your muscles.
But one thing that you might not immediately think of is your diet. There are specific nutrients that your muscles need to contract (tighten) during movement and then relax during stretching or when you’re at rest. One well-known mineral is magnesium – also known as the relaxation mineral.
So I asked my nutritionist bestie Sam Gemmell, aka The Rebel Nutritionist, for her top tips around using magnesium to keep your muscles in peak condition.
​

My favourite fun fact from Sam is that dark chocolate is a great source of magnesium, and officially Nutritionist Approved! (Of course, in moderation!)
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Why do we need more magnesium?
Simply put, because we aren’t getting enough. Most people don’t consume enough through the diet.
Magnesium is generally found in wholefoods, which we’re eating less of thanks to the increase in
processed foods.
But even for those who do eat enough, other factors such as chronic stress can deplete magnesium
levels. If you have any kind of gut symptoms such as bloating, constipation or diarrhoea, you might not be able to absorb a good amount of magnesium from the foods you eat. There is also the issue of food containing less magnesium than previous years because the soils are being depleted of this vital nutrient.
Magnesium is often called the relaxation mineral, but that’s too simple a term. It is used in over 300 different processes in the body. Healthy magnesium levels support energy production, muscle
relaxation, blood sugar regulation, optimal blood pressure, bone strength and production of brain
chemicals – just to name a few functions!

Magnesium-rich foods to include
The most sustainable way to boost your magnesium levels is to eat it! But the good news is that
there are plenty of foods that contain magnesium. Some of the best options include:
  • Dark chocolate (aim for a min of 70% cocoa content)
  • Cocoa
  • Green leafy vegetables such as kale and spinach
  • Nuts & seeds
  • Sea vegetables such as kelp
  • Nut & seed butters
  • Buckwheat
  • Quinoa
  • Oats
  • Molasses
  • Wholegrains
  • Beans
  • Fish

As you can see, there is a variety of different options that cater to almost any dietary requirements.
For best results, I’d recommend including at least one serve of magnesium-rich foods with every
meal. This might mean:
Oats, quinoa flakes or nut butter on wholemeal toast for breakfast
Bean salad, fish and quinoa or sushi with wholegrain rice for lunch
Adding a serve of green leafy vegetables to dinner (eg in your bolognaise sauce or soup)

Other methods of boosting magnesium
Sometimes, boosting your magnesium-rich foods is all you need to get results. But if you have very
low magnesium levels, or have any kind of stress or condition depleting your levels, you might need to use food combined with other strategies.
Supplements
An easy way to get more magnesium in is with a supplement. That being said, please don’t just pick up a magnesium bottle from the supermarket! Magnesium supplements can vary from high-quality to very poor quality (which will give you nothing but diarrhoea!)
The forms of magnesium found in most over-the-counter products can be irritating to the gut lining. These are best avoided for anyone with impaired digestion, absorption or any current gut
symptoms.
Your best bet is to see a practitioner who can recommend a high-quality practitioner brand. This also means you have some guidance around which supplement best suits your needs, as well as how much to take. You could even book a consultation with Sam at The Rebel Nutritionist, she would love to help you!
Transdermal magnesium
If you have issues with taking magnesium supplements or have very low levels, transdermal
magnesium might be an alternative to try. The magnesium is absorbed through the skin. The exact
amount of magnesium that makes it into your system isn’t well-researched, but some is better than
none!
You can use transdermal magnesium by using:
  • Epsom salt baths and foot soaks
  • Magnesium oil
  • Magnesium cream
I tend to use a combination of Epsom salt baths and magnesium cream - we stock BioCeuticals Magnesium cream in the clinic. Some people do find that magnesium oil can irritate the skin and make it itchy.

Muscles feeling tight? Been a while since your last myotherapy session? Click here to book a session.

Feeling Sore? How Specific Foods Can Alleviate Your Pain

2/9/2018

 
Nobody likes to feel sore and achey all the time. If you experience chronic pain, it can contribute to many other conditions and sabotage your mental health. But if you’re looking for natural ways to relieve pain, the first place to look to is your diet. My good friend and incredible Nutritionist, Sam Gemmell, has taken the time to write this guest blog to explain more.
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Oily fish
Fatty fish are a potent source of omega-3 fatty acids, which are naturally anti-inflammatory. Most studies that have been published focus on omega-3 supplements. But there are small studies that support consuming it as part of the diet as well. One showed that consuming fatty fish 4 times per week can reduce inflammatory compounds in the body.
3-4 serves of oily fish per week is a good number to aim for. If you prefer plant-based sources, include walnuts, chia seeds, flaxseeds and hemp seeds daily to reap the benefits.
Olive oil
Looking for a healthy source of fat to include in your diet? High quality olive oil has properties that may help to reduce joint-related symptoms. One animal study showed that extra-virgin olive oil reduced joint swelling, slowed the destruction of cartilage and reduced inflammation.
But don’t worry – the benefits are for people as well! One study showed that people who consume olive oil are less likely to have rheumatoid arthritis.
Olive oil can be drizzled over salads, or used to sauté ingredients. But it's not great for deep frying - deep frying isn't good for you anyway!
Berries
Berries are the best fruit ever, at least in my opinion! They are chock-full of nutrients including vitamins, minerals and antioxidants that can help to reduce inflammation naturally.
One study showed that people who ate at least two servings of strawberries per week were 14% less likely to have elevated inflammatory markers. Researchers also suggest that blueberries and strawberries may offer protection against arthritis.
Want to up your berry intake? Chuck them in your smoothies, porridge, salads or just straight into your mouth.
Spices
Spice things up in the kitchen! Pretty much any herb or spice will have antioxidant and anti-inflammatory properties. But if we’re going to play favourites, turmeric and ginger are bestfor sore joints and arthritis.
There are many research studies that show supplementing with turmeric can be beneficial for arthritis. But adding it into your diet can still help as well! Turmeric is not well absorbed, so the best consume it is with a source of good fats and some black pepper. Research into turmeric and ginger has shown that both have anti-arthritic effects.
How to use them? It’s simple – sprinkle your favourites spices everywhere! Turmeric and ginger can be added to sweet and savoury dishes.
Tart cherry juice
Tart cherries are packed full of antioxidants that can support your joint health. One study looking at osteoarthritis showed that consuming 475ml of tart cherry juice daily significantly reduced symptoms and inflammation. Tart cherry juice can also reduce inflammatory markers.
But the benefits don't stop there. Tart cherry juice is also a natural source of melatonin, which is needed for deep, restful sleep. If you’re not getting quality sleep, your body can’t repair damage effectively, which can exacerbate pain.
Ready to get into tart cherry juice? Make sure you choose an unsweetened variety. Otherwise, a lot of the benefits will be cancelled out by excess sugar.
Green tea
Don’t get me wrong, I love my coffee. But green tea is king when it comes to caffeine-containing beverages if you’re in pain.
Green tea contains a potent antioxidant known as ECGC. ECGC has been shown to reduce inflammatory cytokines in research. And although trials are in the early stages, the research also suggests that it could be beneficial in reducing inflammation in osteoarthritis.
I often recommend that coffee drinkers alternate between coffee and green tea – so if you drink 4 cups of coffee per day, try 2 cups of coffee and 2 cups of green tea. But if you're not big on caffeine, even one cup a day can offer health benefits.

About Sam
Sam is a nutritionist, health writer and wellness speaker based in Melbourne. She loves to spread knowledge about food as medicine, and is passionate about personalised nutrition. You can find out more on her website.

​What To Do After A Myotherapy Treatment

30/3/2018

 
You’re ready to get yourself a myotherapy treatment and get your body feeling fabulous again. But what should you expect after your session, and how should you manage it? Let’s have a look at how to make the most of your session after it’s over.
 
What to expect after a myotherapy session
Every body is different, and can react in different ways. I can treat two clients with the same techniques, and their experience afterwards will be completely different!
Of course we all want to feel instantly better after a treatment, but thats not always the case. Particularly for long term issues like injuries, pain, tension and postural problems, it can take a little bit of time to get to that stage where you're feeling better.
I don't want you to feel worried if you feel a bit off afterwards, especially if its been a long time since you last had any treatment - keep in mind, we've just worked on some unhappy muscle groups, and altered the incoming messages that your nervous system is getting from those problem areas. It can take a little while to settle.
Some of the common symptoms that might arise within 24hrs of a myotherapy session include:
  • Fatigue and lethargy – you just feel a little run-down. Some people might feel like they’ve got flu-like symptoms.
  • Muscle pain – this is usually a deep ache, and is what many people describe as ‘good pain’.
  • Muscle fatigue – a myotherapy session can sometimes have the same impact as a good workout, and fatigue the muscles.
  • Headaches and nausea – this is less common, but may be a sign that the treatment has helped to shift metabolic waste through your body.
 
These symptoms will generally only last for a day or two. If they persist, you are welcome to give me a call and we can see whether you need further assessment.
 
How to optimise recovery after a session
Whether you experience symptoms or not, your body is recovering and recalibrating after a treatment. Although I may give you advice in your session that is specific to your treatment, here are a few general tips to get you started:
  • Move the body gently. To repair, the muscles and connective tissue need blood flow. An easy way to encourage blood flow is to do gentle exercise. Something as simple as a gentle walk or a yoga class is enough to increase the circulation without adding too much ouch if you’re already sore.
  • Heat can help increase blood flow to the area if movement is too painful initially.
  • Get plenty of sleep. The body does its repair work when you’re at rest. So after a treatment, it’s best to get at least 7 hours of sleep to give your body the time it needs.
  • Take it easy. Some people will feel fantastic after a treatment, and others will need to take it slow while they recover. Assume that you’re the latter, and let yourself have some time to relax. If you try to push through, you’re more likely to injure yourself or flare the issue back up again.
 
If you stick to these tips, you’re more likely to have a speedy recovery and be at your best.
 
A nutritionist’s advice for post-treatment care
A big part of recovering well from a treatment is what you put into your body. So I asked my good friend and nutritionist, Sam, to give us a few tips:
  • Stay well hydrated. Any kind of bodywork will stimulate lymph flow, which is an important pathway for detoxifying waste in the body. Good lymph flow needs plenty of water. So drink up, especially if you experience headaches or nausea.
  • Muscles feeling sore? Tart cherry juice is a great remedy for muscle soreness and recovery. It will also help with sleep if you drink it before bed, which is another way it aids in recovery.
  • Enjoy plenty of anti-inflammatory foods like fruits, vegetables, nuts, seeds, herbs and spices as your body recovers. This will help to minimise swelling and pain.
 
Now that you know how to manage after a session, it’s time to book yourself in for a session! Head here to snag yourself an appointment.

​Self-Care For The New Year – Tips From 3 Health Experts

29/12/2017

 
If there’s one resolution to make in the New Year, it’s to boost your self-care. To help you do just that, I’ve asked two of my fellow practitioners to share their tips, as well as a couple of my own.
Self-care is an ongoing journey. But by taking small steps each day, you can feel better.
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Sam’s Top Tips For Self-Care
  1. Get to know what you’re eating, and how it makes you feel. Diet is an incredibly individual factor in wellbeing. So record what you eat, and how you feel afterwards. You should be feeling energised, not fatigued.
  2. Increase your intake of anti-inflammatory foods. These are not only tasty, but can also have benefits for your body if it’s sore or painful. Green leafy vegetables, dark chocolate and oily fish are a good starting point.
  3. Get short bursts of sunlight exposure in the middle of the day. This is when there are more UV rays that boost vitamin D production, and less that are linked to melanoma. Even 5 minutes in summer can get you a healthy dose of immune-boosting vitamin D.
About Sam: Sam is a qualified nutritionist, health writer and wellness speaker. She is passionate about personalised nutrition and living a thriving life.

Emily’s Top Tips For Self-Care
  1. Feel like you indulged a little too much over Christmas? Herbs like dandelion and rosemary can support your liver. Try them in a tea to enhance your natural detoxification processes.
  2. Bloated all the time? Time to look to your digestive health. A personalised plan is best, but you can start by adding in foods with probiotics like kombucha and sauerkraut. Good bacteria in the gut will help to rebalance your tummy health and flatten the belly naturally.
  3. Do you need your morning coffees and your nightly wines? So many of us run on empty, and have forgotten how it feels to be energetic and vibrant. When we’re tired, our bodies are telling us we need something. Rest, nutrients, sunshine and play are our most common needs – so get a dose of each every day.
About Emily: Emily is a qualified naturopath who works with me at Balanced Life Health Care. Her passions include preventative medicine, health promotion, and working within a system that addresses the root causes of illness.

Mel’s Top Tips For Self-Care
  1. Make time for rest and relaxation. Your body, including your muscles, ligaments, tendons and joints, all need a break! So even if it’s just 30 minutes per week for a delicious Epsom salt bath, take that time.
  2. Stretch it out! A few minutes dedicated to stretching each day can make a huge difference in your body function and feeling. At the end of the day, stretch your neck out a bit, do some shoulder shrugs and arm circles, and give the calves a flex. Strong, flexible muscles are happy muscles.
  3. Upgrade your massages. Sure, getting a quick massage at your local shopping centre might be convenient, but there’s no guarantee you’ll enjoy it! Your body will thank you if you invest in a session with a qualified practitioner. As you know, my motto is no pain, all gain!
 
Is self-care on your priority list for 2018? Let us make it easier for you!
Emily and I have teamed up to create a Balanced Life Package to get you off on the right foot for 2018. You can get a 60 minute naturopathy appointment and a 60 minute myotherapy session for just $150 – saving you $60!
To learn more or book your appointment, send through a message today.

    Meet Our Team

    We have a team of great practitioners available 7 days a week at our Rowville clinic.

    Mel Simon
    Mel is our Senior Myotherapist.
    She's a nerdy, geeky bookworm who loves to help explain complex pain in an easy to understand way.
    ​She has a special interest in chronic pain conditions like fibromyalgia and Ehlers Danlos Syndrome, and more.

    Duke Autret
    Duke is an outstanding Myotherapist and Remedial Massage Therapist.
    He has a deep interest in movement and alignment. He enjoys helping people regain strength and mobility to reduce their pain.

    Kel Levi
    Kel is an experienced Myotherapist and Remedial Massage Therapist, currently also working with AFL Premiers Melbourne Football Club.
    She has a great firm pressure and expertly uses Myotherapy tools like dry needling and cupping to ease pain.

    Peter Pascalis
    Peter has over 10 years experience as a Remedial Massage Therapist, and completed his Bachelor of Health Science in Myotherapy in 2022.
    He is known as our Dry Needling Wizard, and gets exceptional results for chronic pain and acute injuries using advanced needling techniques.

    Megan Cornish
    Megan is a Myotherapist and Remedial Massage Therapist. She has a background in dancing and is a qualified personal trainer. She has personal interest in womens health issues like pregnancy care, endometriosis and PCOS.

    Rachael Bird
    Rachael is a Myotherapist and Remedial Massage Therapist, with a background in beauty therapy. She is enthusiastic about helping people recover from pain and live well.

    Ethan Farr
    Ethan is a Sports Myotherapist and Exercise Scientist. He loves to help people get back to sport, exercise and activity after injuries by planning out a comprehensive rehab plan.

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Simple Wellness Myotherapy & Osteopathy
Shop 12B/150 Kelletts Rd, Rowville VIC 3178
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Phone us on
(03) 8204 0970
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Email us at
​[email protected]
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