分类: Rachael Bird

At-Home Massage: How to do It Properly

26/2/2026

By Rachael Bird, Myotherapist

If you’ve ever wanted to help your partner wind down or loosen up tight shoulders after a stressful week, this one’s for you.

As a Qualified Beauty Therapist, Remedial Massage Therapist, and Myotherapist, here are some simple tips to help you give a massage that actually feels good!

1. Keeping Posture a Priority When Massaging

On a bed (client lying down):

Keep your back straight and your arms as straight as possible. Use your body weight to apply pressure instead of pushing with your hands. Think of a CPR-style stance — but without that particular movement. This protects your wrists, shoulders, and lower back.

Working on arms or feet:

Sit close to the area you’re treating. Keep your arms relaxed and your elbows near your sides. Avoid reaching or locking your shoulders forward.

On a chair – neck and shoulders:

Stand behind them at a height that doesn’t make you lift your arms. Your hands should be able to rest comfortably on their shoulders. If you feel like you’re shrugging, adjust your height or position.

On a chair – limbs or head:

Sit in front of the area you’re treating. Keep your elbows close to your body and your arms relaxed. Stay mindful of not leaning or overreaching.

On a couch:

You can either stand behind the couch, or have them sit on the couch while you sit on a pillow on the floor in front of them. This works well for the neck, shoulders, and upper back.

2. What can I use?

Coconut Oil
Any regular cream
Don’t use other Cooking oils- I don't think they’ll appreciate smelling like a salad
Body oils
Sports cream if needed- (follow directions, & avoid it near the eyes & mouth)

Make sure to only apply more when needed rather than heaps on at the start, and be careful & use a product that they don't have any allergies to.

3. Caution before starting:

Physical Safety

Avoid any areas that are bruised, injured, irritated, infected, or still healing.
Be gentle around sensitive zones like the neck, armpits, inner elbows, upper inner thigh & groin area. These areas don’t handle heavy pressure well.
If they react with sharp pain or say it hurts, go lighter or stop. This massage shouldn't feel intense or overwhelming.
Skip massage if they’re unwell, feverish, or dealing with things like blood clots or very painful veins. (especially swollen areas post flight!)
Don’t press directly onto the spine. Work into the muscles alongside it instead.

Technique and Setup

Never heat massage oil in the microwave. It can become dangerously hot without warning.
Don’t apply essential oils directly to the skin unless they’re properly diluted- ask a professional for advice if you wish to use these.
Very soft surfaces like beds make it harder to work properly and can strain your back if not looking after your posture
Keep your strokes slow, smooth, and steady. Avoid rushing or using random pressure.
Always adjust if they ask for less pressure or say something feels uncomfortable.

Boundaries and Respect

Don’t move into private or sensitive areas without clearly checking first.
Notice their body language. Pulling away, tensing up, or going quiet usually means something isn’t right.
If either of you starts feeling awkward, unsure, or uncomfortable, it’s okay to stop.
When you’re unsure, keep things light, talk openly, and focus on helping them unwind — not trying to do professional-level deep work at home.
Be mindful of any traumatic areas or hypersensitive zones (including anxious people): go slow, light, & get feedback as to prevent any discomfort.

4. Feedback

Making sure your partner/other is happy is the main part, this will help make sure you were successful in helping them
Don’t get too discouraged if they still need additional help. That’s why we’re here
If you are ever unsure or uncomfortable to provide a treatment to your partner/other, feel free to reach out to us or even book an appointment.

Aftercare for your treatment and what to expect:

19/2/2026

By Rachael Bird, Myotherapist

Muscle soreness:

Your muscles might feel tender, tight, or slightly sore for up to 2 days.
If deep pressure was used, soreness can sometimes last up to 3 days
Always let your therapist know how you’re feeling after your session.
We may need to adjust the pressure next time if your body responds more strongly.
Keep track of areas that feel sore or are improving, so your next session is more targeted to the areas that need it & help your progress run more effectively

Why?
This is your body adjusting to the work that had been done
Muscles have been stretched, released, or worked in a new way to aid in restoring function.

What You Should Know:
Over the next few days, you might notice other muscles getting tight.

These muscles were often in the background, less obvious before.
The adjustment period can bring awareness to these areas - either because they’re part of the same dysfunction or because they were affected by the original tightness.

What Can Help?:

Gentle movement: like short walks, or light stretching can help.
Hydration: this will help flush out toxins and support recovery
Electrolytes: these are also very helpful in supporting recovery
Heat/Ice: depending on the issue; cold will help with swelling or can be useful for migraines (recommended only using it in short 15-20 min sessions). Heat is more helpful for muscle pain (incl. soreness/spasms), nerve pain, and is used for most cases.
Rest & Recovery: letting your muscles rest after a treatment -with gentle movement like walking) can be very beneficial for your recovery.

Avoiding any heavy lifting or intense exercise for the rest of the day - this gives your body the best chance to adjust and settle properly.
Your body is still processing the work that was done during your treatment

Posture & Movement

Be mindful of your posture during the day, at work, or on your feet.
Small adjustments prevent muscles from tightening back up.

Follow-Up & Home Care

If your myotherapist gave you exercises or stretches, stick with them—they make the treatment last longer and you should notice your symptoms slowly start to improve as well when followed correctly (these do take time, so keep at it!)
Also feel free to discuss your progress with your Therapist- anything you’re happy/not happy with. We can always help adjust/modify these exercises to suit you.

Please Contact Your Myotherapist if:

Pain gets worse instead of better
You notice numbness, tingling, or weakness that’s new, or if your symptoms are increasing
Anything feels unusual or concerning
Remember: Myotherapy is about long-term muscle health, not just temporary relief. If you treat your muscles well, and they’ll take care of you.

Myotherapy Works Best When You Work With It

12/2/2026

By Rachael Bird, Myotherapist

Ever wonder why some people feel amazing after one session, while others don’t notice much change? The secret isn’t just the treatment — it’s you putting in a little effort too.

Myotherapy is like hitting “reset” on your muscles and fascia, but your body doesn’t stay reset on its own. To really get results and reach your goals faster, you need to meet your body halfway.

What you can do to help yourself:

Follow home exercises or stretches: Even a few minutes a day keeps muscles active and prevents them from tightening up again.
Move regularly: Gentle walks, mobility exercises, or daily activity keeps circulation up and helps muscles recover.
Posture awareness: Little changes in how you sit, stand, or lift can make a huge difference over time.
Hydrate and fuel your body: Muscles recover better when they have the nutrients and water they need.
Communicate: Tell your myotherapist what feels tight, sore, or improving — we can adjust your treatment for better results.

Why it matters:

Myotherapy can release tension, restore mobility, and reduce pain — but if your muscles go straight back to the same habits, the benefits won’t last. Putting in consistent small efforts outside of sessions means:

Faster recovery
Longer-lasting results
More control over your pain and performance

Extra bonus tips for maximum benefit:

Track your progress: Write down improvements in mobility, pain, or strength. Seeing changes motivates you to keep going.
Mix in variety: Combining stretches, foam rolling, and light strength exercises keeps your muscles balanced and prevents overcompensation - As long as it’s approved by your Myotherapist and fits in with your goals.
Listen to your body: Some soreness is normal, but sharp pain is a signal to slow down or adjust your routine.

Think of myotherapy as your body’s jumpstart — but you’re the driver. The more you engage with your recovery and follow through, the faster you’ll reach your goals. It’s a team effort: we work on your muscles, you work on your habits — and together, your body wins.

Remember: change doesn’t happen overnight, but with consistent effort, patience, and the right guidance, your body can move better, feel better, and stay stronger for longer. Every little step you take outside your sessions counts — and over time, those small steps make a big difference.

Benefits of Pilates For those with Disc Bulges

11/12/2025

By Rachael Bird, Myotherapist

Pilates can be a beneficial form of exercise for individuals with disc bulges, but it's important to approach it with caution and under the guidance of a qualified instructor or healthcare professional.
Here's how Pilates may be helpful and some considerations for individuals with disc bulges:

Benefits of Pilates for Disc Bulges:
Core Strengthening:
Pilates focuses on core strength, which can provide stability to the spine and support the surrounding muscles.

Improved Posture:
Pilates emphasizes proper body alignment and awareness, helping individuals maintain good posture, which is crucial for those with disc issues.

Flexibility and Mobility:
Pilates includes exercises that promote flexibility and mobility, helping to reduce stiffness and tension around the spine.

Low-Impact Exercise:
Pilates is generally a low-impact form of exercise, making it gentler on the joints and spine compared to high-impact activities.

Mind-Body Connection:
Pilates encourages a mind-body connection, promoting awareness of movement patterns and helping individuals avoid potentially harmful positions.

Considerations for Pilates with Disc Bulges:
Professional Guidance:
Before starting any exercise program, especially if you have disc bulges, consult with your healthcare provider or a physical therapist. They can assess your condition and provide guidance on the suitability of Pilates.

Modified Exercises:
Work with a certified Pilates instructor who has experience working with clients with disc issues. They can modify exercises to accommodate your condition and gradually progress as you build strength.

Avoid Flexion Exercises:
Individuals with disc bulges often need to be cautious with flexion exercises (forward bending). Pilates exercises that involve excessive forward flexion should be approached carefully or avoided, depending on your specific condition.

Neutral Spine Emphasis:
Emphasise exercises that maintain a neutral spine position, as this can help reduce stress on the intervertebral discs.

Listen to Your Body:
Pay attention to your body's signals. If an exercise causes pain or discomfort, stop and consult with your instructor or healthcare professional.

Consistency and Gradual Progression:
Start with beginner-level exercises and progress gradually. Consistency is key, but avoid overexertion.

Breathing Techniques:
Pilates emphasises proper breathing techniques, which can contribute to relaxation and better movement control.

Always prioritise safety and individualised guidance when incorporating Pilates or any form of exercise, especially if you have underlying health conditions like disc bulges. Individual responses to exercise can vary, and what works for one person may not be suitable for another. Tailored advice from healthcare professionals is crucial for a safe and effective exercise routine.

What is Fibromyalgia?

20/11/2025

By Rachael Bird, Myotherapist

Fibromyalgia is a chronic medical condition characterised by widespread pain and tenderness in the muscles, ligaments, and tendons throughout the body. It is often associated with other symptoms such as fatigue, sleep disturbances, cognitive difficulties (often referred to as "fibro fog"), and heightened sensitivity to touch. Fibromyalgia is considered a syndrome, which means it's a collection of symptoms rather than a specific disease with a known cause.

Key features of fibromyalgia include:

Widespread Pain: Pain is the primary symptom, and it typically occurs in specific tender points around the body, including the neck, shoulders, chest, hips, knees, and elbows.
Fatigue: Many individuals with fibromyalgia experience persistent fatigue, even after a full night's sleep. This can significantly impact daily functioning.
Sleep Disturbances: Sleep disorders, such as insomnia or non-restorative sleep, are common in people with fibromyalgia. Disruptions in the sleep cycle can contribute to fatigue and increased pain sensitivity.
Cognitive Difficulties (Fibro Fog): Individuals with fibromyalgia may experience difficulties with concentration, memory, and mental clarity. This is often referred to as "fibro fog."
Sensitivity to Touch: Heightened sensitivity to pressure and touch is a characteristic feature. Certain activities or stimuli that wouldn't normally cause pain may be uncomfortable for individuals with fibromyalgia.

The exact cause of fibromyalgia is not fully understood, but it is believed to involve a complex interplay of genetic, environmental, and psychological factors. Some factors that may contribute to the development or exacerbation of fibromyalgia include genetics, infections, physical or emotional trauma, and certain health conditions.

Diagnosing fibromyalgia can be challenging because there is no specific test for it, and the symptoms can overlap with other conditions. Diagnosis is often based on a thorough medical history, a physical examination to identify tender points, and the presence of specific symptoms that meet established criteria.

Management of fibromyalgia typically involves a multidisciplinary approach that may include medications, physical therapy, exercise, massage, stress management, and lifestyle modifications. The goal is to improve symptoms and enhance overall quality of life. It's important for individuals with fibromyalgia to work closely with healthcare professionals to develop a personalised treatment plan based on their specific needs and symptoms.

What is MS?

23/10/2025

By Rachael Bird, Myotherapist

Multiple sclerosis (MS) is a chronic and often disabling neurological disorder that affects the central nervous system (CNS), which includes the brain and spinal cord. In MS, the immune system mistakenly attacks the protective covering of nerve fibres (called myelin) in the CNS. This leads to inflammation, demyelination (loss of myelin), and the formation of scar tissue (sclerosis).

The damage to the myelin and nerve fibres disrupts the normal flow of electrical impulses along the nerves, causing a wide range of symptoms.

The severity and specific symptoms can vary widely among individuals with MS. Some common symptoms include:

Fatigue: A persistent and often overwhelming sense of tiredness that is not relieved by rest.
Difficulty Walking: Problems with coordination, balance, and gait are common. Some individuals may experience weakness or numbness in the limbs.
Numbness or Tingling: Sensations of tingling, numbness, or weakness in different parts of the body.
Muscle Spasms and Weakness: Involuntary muscle contractions or weakness, particularly in the arms and legs.
Vision Problems: Blurred or double vision, eye pain, and difficulty controlling eye movements can occur.
Coordination Issues: Difficulty with fine motor skills, such as writing or buttoning a shirt.
Speech and Swallowing Problems: Some individuals may experience difficulty with speech or swallowing.
Cognitive Impairment: Changes in memory, concentration, and problem-solving abilities.
Emotional Changes: Mood swings, depression, and anxiety may be associated with MS.

MS is considered an autoimmune disorder, where the immune system mistakenly targets and damages the body's own tissues. The exact cause of MS is not fully understood, but a combination of genetic and environmental factors is thought to contribute to its development.

There are different types of MS, including:

Relapsing-Remitting MS (RRMS): Characterised by periods of relapse (exacerbation) with new or worsening symptoms, followed by periods of partial or complete recovery (remission).
Primary Progressive MS (PPMS): Progresses gradually without distinct relapses or remissions.
Secondary Progressive MS (SPMS): Begins as RRMS and later transitions into a progressive phase with a gradual worsening of symptoms.
Progressive-Relapsing MS (PRMS): A less common form characterised by a steady progression of the disease with occasional relapses.

There is currently no cure for MS, but various treatments are available to help manage symptoms, slow disease progression, and improve the quality of life for individuals with the condition. Treatment approaches may include medications, physical therapy, massage, occupational therapy, and lifestyle modifications. Early diagnosis and intervention are crucial for effectively managing MS and minimising disability. Individuals with suspected MS should consult a healthcare professional for a thorough evaluation and appropriate management.

Aftercare for your treatment and what to expect

2/10/2025

By Rachael Bird, Myotherapist

If you’ve just had your first myotherapy treatment, you might be wondering what comes next. It’s completely normal to experience a few changes in your body as it begins to respond and adjust.
Some of these effects are short-term and part of the healing process, while others are positive signs that your muscles are starting to function more freely.
We’ll walk you through what you can expect after your session and share some simple ways to manage any discomfort so you can get the most out of your recovery.

Muscle soreness:

Your muscles might feel tender, tight, or slightly sore for up to 2 days.
If deep pressure was used, soreness can sometimes last up to 3 days
Always let your Therapist know how you’re feeling after your session.
We may need to adjust the pressure next time if your body responds more strongly.
Keep track of areas that feel sore or are improving, so your next session is more targeted to the areas that need it & help your progress run more effectively

Why?
This is your body adjusting to the work that had been done
Muscles have been stretched, released, or worked in a new way to aid in restoring function.

What you should know:
Over the next few days, you might notice other muscles getting tight.

These muscles were often in the background, less obvious before.
The adjustment period can bring awareness to these areas - either because they’re part of the same dysfunction or because they were affected by the original tightness.

What can help?:

Gentle movement: like short walks, or light stretching can help.
Hydration: this will help flush out toxins and support recovery
Electrolytes: these are also very helpful in supporting recovery
Heat/Ice: depending on the issue; cold will help with swelling or can be useful for migraines (recommended only using it in short 15-20 min sessions). Heat is more helpful for muscle pain (incl. soreness/spasms), nerve pain, and is used for most cases.
Rest & Recovery: letting your muscles rest after a treatment -with gentle movement like walking) can be very beneficial for your recovery.

Avoiding any heavy lifting or intense exercise for the rest of the day - this gives your body the best chance to adjust and settle properly.
Your body is still processing the work that was done during your treatment

Posture & Movement

Be mindful of your posture during the day, at work, or on your feet.
Small adjustments prevent muscles from tightening back up.

Follow-Up & Home Care

If your myotherapist gave you exercises or stretches, stick with them—they make the treatment last longer and you should notice your symptoms slowly start to improve as well when followed correctly (these do take time, so keep at it!)
Also feel free to discuss your progress with your Therapist- anything you’re happy/not happy with. We can always help adjust/modify these exercises to suit you.

Please contact Your Myotherapist If:

Pain gets worse instead of better
You notice numbness, tingling, or weakness that’s new, or if your symptoms are increasing
Anything feels unusual or concerning
Remember: Myotherapy is about long-term muscle health, not just temporary relief. If you treat your muscles well, and they’ll take care of you.

Remember, every body responds differently, so don’t hesitate to reach out if you have any questions or concerns after your treatment. If you’re ready to take the next step in your recovery journey, book your next appointment today and keep your body moving at its best.

Do my feet affect my posture? here is some information on how your feet posture affects your body

11/9/2025

By Rachael Bird, Myotherapist

Yes, the posture of your feet can indeed affect your overall body posture. Proper foot posture is essential for maintaining good alignment and balance throughout the rest of your body.

Here's some information on how your feet's posture can impact your body:

Foundation of Support: Your feet are the foundation of your body. They provide the base of support for your entire musculoskeletal system. If your feet are not properly aligned, it can affect the alignment of your entire body.

Arch Support: The arches of your feet (the longitudinal and transverse arches) help distribute your body weight evenly. When these arches are not properly supported, it can lead to imbalances in your posture.

Ankle Stability: The alignment of your feet also affects the stability of your ankles. If your ankles are not properly aligned, it can lead to problems further up the kinetic chain, including the knees and hips.

Knee Alignment: Misalignment in the feet can affect the alignment of your knees. If your feet roll inwards (pronation) or outwards (supination) excessively, it can lead to knee problems, such as pain and overuse injuries.

Hip and Pelvic Alignment: Issues with foot posture can have a ripple effect on your hips and pelvis. If your feet are not in the right position, it can cause your hips to tilt or rotate, which can lead to low back pain and postural problems.

Spinal Alignment: Ultimately, the alignment of your feet can impact the alignment of your spine. Improper foot posture can contribute to conditions such as scoliosis or lordosis, which affect the curvature of your spine.

Balance and Gait: Correct foot posture is essential for maintaining balance and walking or running efficiently. If your feet are not aligned properly, it can lead to balance problems and increase the risk of falls and injuries.

Muscle Imbalances: When your feet are not in the correct position, it can cause certain muscles to overcompensate, leading to muscle imbalances and, eventually, pain and dysfunction in various parts of the body.

To maintain proper foot posture if there is an instability/imbalances present, it is essential to wear appropriate footwear, use orthotics if necessary, and perform exercises that strengthen the muscles of the feet and lower limbs.
If you are experiencing persistent pain or posture problems related to your feet, it's a good idea to consult your myotherapist to determine what the best course of action may be.
This may include assessment, treatment and possibly a podiatrist, or orthopedic specialist for a thorough evaluation and orthotics that will be fitted to you. This will help correct these imbalances and improve your posture by using the appropriate tools given to you

Disc Bulges and Recovery

28/8/2025

By Rachael Bird, Myotherapist

Recovery from a disc bulge can vary widely from person to person and depends on various factors. The time it takes to recover can be influenced by the severity of the bulge, the effectiveness of the chosen treatments, individual health factors, and lifestyle considerations.

Here's a general overview of potential recovery timeframes for disc bulges:

Mild Disc Bulge:

Recovery may occur within a few weeks to a couple of months.
Conservative treatments such as rest, physical therapy, and anti-inflammatory medications may be effective.

Moderate Disc Bulge:

Recovery may take several weeks to a few months.
Conservative treatments may be recommended, and progress may be monitored through imaging studies.

Severe Disc Bulge:

Recovery may take several months to a year or more.
More aggressive treatments, including physical therapy, pain management, and, in some cases, surgical intervention, may be considered.

Chronic or Recurrent Disc Bulge:

In some cases, individuals may experience chronic or recurrent symptoms.
Long-term management strategies, including ongoing physical therapy, lifestyle modifications, and pain management, may be necessary.

It's important to note that these are general guidelines, and individual experiences can vary. Additionally, many people with disc bulges may not experience symptoms, while others may find relief through conservative measures without the need for surgery.
Recovery also involves addressing underlying factors, such as improving posture, maintaining a healthy lifestyle, and engaging in exercises that promote spine health. Compliance with recommended treatments, exercises, and lifestyle modifications is crucial for a successful recovery.

If you suspect you have a disc bulge or are experiencing symptoms such as back pain, sciatica, or numbness, it's essential to consult with a healthcare professional for a proper diagnosis and personalised treatment plan. They can provide guidance based on your specific condition and monitor your progress throughout the recovery process.

Book a consultation to start your recovery and get back to living your life, pain free!

How to keep yourself from being burnt out at work

13/8/2025

By Rachael Bird, Myotherapist

Preventing burnout at work is crucial for maintaining your overall well-being and productivity.
Here are some strategies to help you avoid burnout:

1. Set Boundaries
Establish clear boundaries between work and personal life. Avoid working excessively long hours and make time for activities that bring you joy and relaxation outside of work.

2. Prioritise Self-Care
Take care of your physical and mental health by getting enough sleep, eating well, and engaging in regular exercise. Make time for activities that help you relax and recharge, such as hobbies, spending time with loved ones, or practising mindfulness and meditation.

3. Manage Your Workload
Assess your workload and prioritise tasks based on importance and urgency. Delegate tasks when possible and learn to say no when your plate is already full. Seek support or clarification from your colleagues or superiors if you're feeling overwhelmed.

4. Take Breaks
Regularly take short breaks throughout the day to rest and recharge. Step away from your workspace, stretch, take a walk, or engage in activities that help you relax and clear your mind.

5. Seek Support
Build a network of supportive colleagues or friends who can provide guidance, encouragement, and a listening ear. Share your concerns and challenges with them, and consider seeking professional help if needed.

6. Set Realistic Goals
Break down your tasks into manageable steps and set realistic goals for yourself. Celebrate your achievements along the way, which can boost your motivation and sense of accomplishment.

7. Find Purpose and Meaning
Connect with the bigger picture of your work and find meaning in what you do. Understanding how your contributions make a difference can help you stay motivated and engaged.

8. Engage in Stress-Reducing Activities
Incorporate stress-reducing activities into your routine, such as deep breathing exercises, journaling, practising gratitude, or listening to calming music. Experiment with different techniques to find what works best for you.

9. Communicate with Your Supervisor
If you're feeling overwhelmed or experiencing burnout symptoms, have an open and honest conversation with your supervisor. Discuss your concerns, explore potential solutions, and see if adjustments can be made to your workload or responsibilities.

10. Take Time Off
Utilise your vacation days and take regular breaks from work. Use this time to rest, recharge, and engage in activities that bring you joy and relaxation.

Remember, preventing burnout is an ongoing process that requires self-awareness and active effort. By implementing these strategies and prioritising your well-being, you can reduce the risk of burnout and maintain a healthier work-life balance.

<<Previous

At-Home Massage: How to do It Properly

Aftercare for your treatment and what to expect:

Myotherapy Works Best When You Work With It

Benefits of Pilates For those with Disc Bulges

What is Fibromyalgia?

What is MS?

Aftercare for your treatment and what to expect

Do my feet affect my posture? here is some information on how your feet posture affects your body

Disc Bulges and Recovery

How to keep yourself from being burnt out at work

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