Category: Sleep

Daily Habits That Wreck Your Muscles (and How to Fix Them)

10/7/2025

By Ethan Farr, Sports Myotherapist

Muscle pain isn’t always caused by injury or intense workouts. More often than not, the real culprits are small, unconscious habits we repeat daily or positions we stay in for prolonged periods of time—many of which slowly build tension, stress, and dysfunction in our muscles over time.

Here’s a breakdown of the most common muscle-wrecking habits—and what you can do to fix them.

1. Screen time and poor posture
Whether it’s hours at a desk, sitting in front of a tv or doom scrolling endlessly on your phone, screen time often encourages poor posture. The most common issue? “Text neck”—where the head is craned forward and shoulders round inward, causing strain on the neck, shoulders, and upper back. The longer you stay in that position, the more your muscles adapt to it, shortening and tightening where they shouldn’t.

How to Fix It:

Reset Your Posture: Every 30–60 minutes, take a “posture check” break. Sit tall, stack your ears over shoulders, shoulders over hips. A little trick that i like to use is put a hair tie or rubber band tight around your wrist when that starts to get irritating check your posture then swap the band to the other wrist
Elevate Screens: Raise your monitor or phone to eye level to reduce neck tilt.
Strengthen & Stretch: Add exercises like chin tucks, scapular retractions, and doorway chest stretches to your daily routine.

2. Slouching at Your Desk/Repetitive Movements at Work
If your job keeps you sitting or doing the same motion over and over (typing, lifting, scanning, etc.), it’s easy for muscular imbalances and joint strain to build up. Slouching compresses your lower back and hips and “switches off” the core adding load to your lower back and results in low back tightness and pain. While repetitive tasks overuse specific muscles and underuse others—leading to fatigue, tightness, irritation of the muscles and tendons or even chronic pain.

How to Fix It:

Ergonomic Setup: Adjust your chair, desk, and monitor to support a neutral spine. Your hips and knees should be at a 90-degree angle, feet flat on the floor. Also consider a height adjusting desk so you can alternate between seated and standing desk work
Microbreaks: Set a timer to stand, stretch, or walk every 30–60 minutes, even if it’s just for a minute or two.
Mobility Work: Add targeted mobility drills (like wrist circles, shoulder rolls, and seated spinal twists) to combat repetitive strain. Also try to to work with both hands not just the one hand
Early intervention: one of the most important things you can do is get on top of potential injuries quickly as soon as you feel any tension ensure to incorporate these changes to your work life or come in and see a therapist before it becomes a chronic issue

3. Bad Sleeping Positions and/or Pillow not Right For You
You spend 6–8 hours a night in the same position—if your posture is off during sleep, that’s a long time for muscles to be stuck in awkward positions. Sleeping on your stomach can hyperextend your neck, while an unsupportive pillow can strain your shoulders and spine.

How to Fix It:

Side or Back Sleepers Win: Unfortunately for all you front/prone sleepers a lot of research shows a high correlation of low back pain and front sleeping when compared to other sleeping postures. Try to sleep on your side with a pillow between your knees, or on your back with a pillow under your knees to support spinal alignment.
Choose the Right Pillow: One of the most important things you can buy to aid your sleep and reduce your pains upon waking unfortunately you don’t often get to try them properly and once you buy one you’re stuck with it for better or worse. Your pillow should support the natural curve of your neck. Side sleepers typically need a thicker pillow; back sleepers do best with medium support. Something you can look for when buying a new pillow is a neutral neck position when laying down.
Morning Mobility: If you wake up stiff, incorporate gentle stretches (like cat-cows, side bends, and shoulder rolls) first thing in the morning it helps get the blood pumping and lubricates the joints for better quality movement and pain reduction.

4. Poor Walking Mechanics or Shoe Choices
Walking is something we do every day without thinking—but poor mechanics or unsupportive shoes can silently wreak havoc on your muscles and joints over time. Common issues include overpronation (feet rolling inward) also considered to be collapsed arches or flat footed, heel striking too hard, or walking with imbalances due to past injuries or muscular tightness. Add in unsupportive or worn-out shoes, and you’ve got a recipe for chronic pain in the feet, knees, hips, or even your lower back.

How to Fix It:

Check Your Stride: Pay attention to how you walk. Your steps should be soft, and your feet should land beneath your hips—not far out in front. Try to roll through each step from heel to toe smoothly without overextending and there should be pressure through the outside of the foot not through your arch.
Invest in Good Footwear: Choose shoes that support your arch type and provide cushioning and shock absorption. Replace athletic shoes every 400–600 kilometres, or when the soles show uneven wear. If you’re unsure about your foot mechanics, consider a gait analysis at a sports store or podiatrist’s office. You could also look at the wear pattern on the bottom of your shoe to get an idea of your general walking gait/mechanics
Go Barefoot (Sometimes): Spending short periods barefoot on safe, flat surfaces can help strengthen intrinsic foot muscles and improve natural gait mechanics. Start slowly—especially if you're used to supportive shoes—and build up gradually.
Stretch and Strengthen: Tight calves, weak glutes, and poor ankle mobility are common causes of poor walking mechanics. Incorporate calf stretches, glute bridges, ankle circles, and foot mobility drills into your routine.

Final Thoughts
Muscle pain doesn’t always start with a big event—it often begins with small, overlooked habits. But the good news? These habits are fixable. With regular posture checks, ergonomic tweaks, movement breaks, mindful sleep positioning, and better walking mechanics, you can significantly reduce unnecessary muscle tension and avoid long-term damage.
If you’re feeling persistent pain or tension, don’t wait—get help early and book an appointment.

The sooner you address it, the easier it is to fix. A combination of daily self-care and professional support (like massage, myotherapy, physiotherapy, or movement coaching) can keep your muscles moving well and pain-free for the long haul.

Benefits of Myofascial Release

15/5/2025

By Rachael Bird, Myotherapist

Myofascial release is a therapeutic technique that focuses on the manipulation of fascia, the connective tissue that surrounds and supports muscles throughout the body. This practice has gained popularity in recent years due to its potential benefits for various physical and physiological conditions.

Here are some of the key benefits of myofascial release:

Pain Relief:
One of the primary benefits of myofascial release is its ability to alleviate pain. By targeting specific trigger points and releasing tension within the fascia, it can help reduce discomfort associated with muscle knots, tension, and chronic pain conditions such as fibromyalgia and myofascial pain syndrome.

Improved Flexibility and Range of Motion:
Myofascial release can enhance flexibility and mobility. When fascia becomes tight or restricted, it can limit the range of motion in the muscles and joints. By releasing these restrictions, individuals often experience improved movement and greater flexibility.

Enhanced Athletic Performance:
Athletes and fitness enthusiasts often turn to myofascial release to optimize their performance. This technique can reduce the risk of injury, improve muscle function, and increase the efficiency of movement, which can be particularly beneficial for those engaged in sports and physical activities.

Stress Reduction:
Myofascial release is not just physical but also has a mental component. As the technique promotes relaxation and reduces muscle tension, it can have a calming effect on the nervous system. This can help individuals manage stress, alleviate anxiety, and promote a sense of overall well-being.

Postural Improvement:
Poor posture is a common issue, often caused by imbalances in the fascial system. Myofascial release can help correct these imbalances, leading to improved posture and reduced strain on the spine and other joints. This, in turn, can help prevent or alleviate conditions like chronic back pain and headaches.

Faster Recovery from Injuries:
For those recovering from injuries or surgery, myofascial release can aid in the healing process. It can reduce scar tissue formation, promote blood flow to the injured area, and enhance tissue regeneration, which accelerates recovery and rehabilitation.

Headache and Migraine Relief:
Myofascial release applied to the neck and upper back muscles can be particularly effective in reducing tension headaches and migraines, which are often triggered by muscle tightness and trigger points in the upper body.

Reduction of Adhesions:
Myofascial release can break down adhesions, which are areas of scar tissue that can form between layers of fascia and muscles. These adhesions can limit muscle function and cause pain, and myofascial release can help alleviate these issues.

Enhanced Circulation:
The gentle pressure and stretching involved in myofascial release can improve blood and lymphatic circulation. Better circulation can help deliver essential nutrients and oxygen to muscles, reducing inflammation and promoting overall tissue health.

Improved Sleep Quality:
Many individuals report that myofascial release helps them achieve better sleep quality. Reduced muscle tension and pain relief can lead to more restful and rejuvenating sleep.

In conclusion, myofascial release offers a wide range of benefits for individuals looking to enhance their physical well-being and overall quality of life.
Whether seeking relief from chronic pain, improving athletic performance, or simply looking to reduce stress and tension, myofascial release can be a valuable complementary therapy when administered by a trained and skilled practitioner.

Book an appointment with one of our amazing practitioners to feel the full benefits of myofascial release!

How do I start and stick to my exercise plan?

8/5/2025

By Ethan Farr, Myotherapist

Starting an exercise plan can be exciting, but sticking to it can be tough. Whether you're a beginner or looking to get back into a routine after a break, it can feel challenging to maintain motivation, avoid obstacles, and keep up the momentum. The good news is, with a little planning and a strategic approach, you can set yourself up for success. Here’s a few tips that I use to help get you started—and stay—on track with your exercise plan.

1. Set Clear, appropriate and Realistic Goals
Before you jump into any fitness routine, it’s essential to know why you want to exercise. Are you aiming to lose weight, build strength, increase flexibility, or just improve your overall health? Understanding your goals will guide your workout choices and help keep you motivated.
Setting up proper goals is a skill and it isn’t as easy as just “lose weight” or “exercise more” to set yourself up for success, make sure your goals are SMART goals:

Specific: Instead of vague goals like "get fit," aim for specific outcomes like "run 3 miles" or "do 10 push-ups."

Measurable: Track your progress with quantifiable milestones, such as "lose 5 pounds" or "work out 4 days a week."

Achievable: Set goals that challenge you but are within your ability to accomplish.

Timed: Give yourself a timeframe. For example, "I will run a 5k in 3 months" or "I will lift 20 pounds in 6 weeks."

By breaking down large objectives into smaller, manageable chunks, you can make steady progress and stay motivated. A tip I would give you is start by making a long term goal. This is usually a goal you want to achieve in a year. This could be something like running a marathon in a year's time or lose 15-20kg and maintain that weight over the year. Once you have this goal in mind make 3 smaller short term goals that over time will get you achieving this broader long term goal. For example if your long term goal is to run a marathon in a year your short term goals could include: 1. Complete 3 runs a week for the next 3 weeks, 2. Be able to run 5km without stopping in 4 weeks time, 3. Ensure I am doing 2 recovery and stretch sessions lasting 20minutes a week for the next 3 weeks. This helps to ensure you stay motivated as it makes each week count and it’s not just something you have heaps of time to get ready for so you can afford to put it off everyday.

2. Start Small and Build Gradually
If you’re new to exercise or even if you have just taken a large break, it’s tempting to dive into an intense routine right away to try and meet your long term goals as soon as possible, but this can lead to burnout or even injury. Instead, start with manageable activities and gradually increase intensity as your body adapts.
For example:

Begin with walking or light jogging if you're starting a cardio routine.

Start with bodyweight exercises like squats, lunges, and push-ups before progressing to weights or resistance bands.

Focus on consistency over intensity. A few short sessions a week is a great way to build momentum without overwhelming yourself.

It's better to come out of a workout happy and with plenty of energy in the tank rather than waking up the next morning to sore to follow your next workout

3. Create a Flexible Routine
Consistency is key, but life tends to get in the way. Having a flexible exercise routine makes it easier to adjust and keep going, even when things get busy.
Here’s how to make your plan adaptable:

Set a weekly schedule: Aim for at least 2-4 sessions per week. Choose times that work best for you, whether that’s early in the morning or after work.

Mix things up: Keep your routine varied by alternating between cardio, strength training, flexibility, and rest days. This prevents monotony and helps target different muscle groups.

Be flexible: If you miss a session, don’t stress—just get back on track the next day. It's more important to stay consistent over the long term than to aim for perfection.

4. Find Activities You Enjoy
One of the biggest hurdles to sticking with an exercise plan is the feeling of dread before each workout. If you’re doing something you truly enjoy, it won’t feel like a chore, and you’ll be more likely to stick with it.
Take some time to explore different types of exercises and find what excites you the most. Whether it’s dancing, cycling, swimming, yoga, weightlifting, or hiking, try to make your workouts something you look forward to instead of something you have to force yourself to do.
If you enjoy a particular activity, you’re far less likely to skip it or give it up. Plus, you can always mix it up to keep things fresh. If you feel like your current routine has become a bit monotonous, try switching it up with something new to reignite your motivation.

5. Track Your Progress
Seeing improvement, no matter how small, can be incredibly motivating. Tracking your progress not only helps you celebrate your wins but also shows you how far you’ve come, even on the days when you feel like you're not making much headway.
There are a few ways you can track progress:

Fitness apps: Apps like MyFitnessPal or Strava can help you track your workouts, nutrition, and overall progress.
Journaling: go old school and keep a simple fitness journal to write down what exercises you’ve done, how long you’ve spent, and any notes about how you felt.
Progress photos: Sometimes, the changes in your body aren’t always visible from one day to the next, but after a few weeks or months, you’ll notice the transformation.

As you track your progress, remember that progress isn’t always linear. Some days will be better than others, and that's okay. Celebrate the small victories—whether it’s an extra minute of cardio, a heavier weight lifted, or the ability to do an exercise you couldn't do before.

6. Focus on the Benefits, Not Just the End Result
While your end goal might be to lose weight, build muscle, or run a marathon, it’s important to focus on the many benefits you’ll experience along the way, such as improved mood, better sleep, increased energy, and reduced stress. When you shift your mindset to appreciate these immediate benefits, the process becomes more rewarding.
By focusing on how great you feel after a workout rather than fixating on the long-term outcome, you'll be more likely to enjoy the journey and stick to your plan.

Sticking to an exercise plan doesn’t have to be difficult, but it does take intention, planning, and the right mindset. By setting clear goals, starting small, staying flexible, and focusing on the process rather than perfection, you can make exercise a consistent and enjoyable part of your life. Remember that progress is personal, and the key is to keep moving forward, no matter how small the steps may seem to be.

Ready to level up your fitness goals? Book a session with Ethan, our expert sports myotherapist and exercise scientist!

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.

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!

Why sleep is important for muscle tension and pain recovery

20/3/2025

By Rachael Bird, Myotherapist

If you've ever experienced muscle tension or pain, you know just how debilitating it can be. Whether it's from an intense workout, an injury, or simply the stress of daily life, muscle discomfort can disrupt your routine and quality of life. But did you know that one of the most effective remedies for these aches and pains is something we often take for granted – sleep?

Let’s delve into the fascinating connection between sleep and muscle tension and pain recovery. You'll discover why those nightly hours of shut-eye are absolutely crucial for your body's healing and regeneration processes.

1. Muscle Repair and Growth
While you're snoozing, your body gets to work repairing and building muscle tissue. Growth hormone, a vital player in this process, is released during deep sleep. Those tiny micro-tears in your muscle fibers, whether from exercise or strain, are mended during this phase, contributing to muscle recovery and growth.

2. Inflammation Reduction
Inflammation is a natural response to muscle injury, but too much of it can worsen pain and slow down recovery. Proper sleep helps control inflammation levels, reducing pain and promoting faster healing.

3. Pain Threshold Regulation
Ever noticed that when you're sleep-deprived, you're more sensitive to pain? It's not your imagination. Lack of sleep can lower your pain threshold, intensifying muscle tension and discomfort. Good sleep helps maintain a higher pain threshold, making it easier to manage muscle tension.

4. Energy Restoration
Your energy levels are restored during sleep, and this can have a significant impact on muscle health. When you're well-rested, you're more inclined to engage in physical activity, which, in turn, helps release muscle tension. On the flip side, fatigue from inadequate sleep can make your muscles tense and painful more easily.

5. Stress Reduction
Stress and anxiety can contribute to muscle tension and exacerbate existing pain. Quality sleep is a natural stress buster. It helps you relax, reduces stress, and enables your muscles to unwind and recover more effectively.

6. Hormone Balance
Sleep plays a pivotal role in maintaining hormonal balance. Disrupted sleep can lead to imbalances in hormones like cortisol, which can contribute to muscle tension and pain. Restorative sleep keeps these hormones in check, promoting muscle health.

7. Tissue and Nerve Repair
Your body doesn't just repair muscle tissue during sleep; it also focuses on maintaining other essential tissues, including nerves. This repair process is crucial for reducing muscle tension and alleviating pain.

8. Circulation Improvement
Quality sleep enhances blood circulation, ensuring that muscles receive the necessary oxygen and nutrients for healing. Improved circulation supports the recovery of muscle tissue and reduces tension.

In conclusion, sleep is a powerhouse when it comes to muscle tension and pain recovery. It aids in muscle repair, inflammation control, pain threshold regulation, energy restoration, stress reduction, hormone balance, tissue and nerve repair, and circulation improvement. To promote muscle health and alleviate pain, prioritize good sleep hygiene, and ensure you get enough rest each night. Your body will thank you, and you'll wake up feeling refreshed and ready to take on the world. Sweet dreams!

Rachael is one of our treating myotherapists who has a special interests in treating necks, backs, shoulders and heads! She is dedicated to creating a safe space where she can support you through your recovery. Book your first consultation with her today!

Why sleeping better could be the key to feeling better

12/3/2023

Sleep is a vital component of our overall well-being, and its impact extends beyond rest and rejuvenation. Did you know that improving your sleep quality can also have a profound effect on pain management? In this blog post, we will explore the fascinating relationship between sleep and pain, and how myotherapy can play a significant role in improving both. Discover how prioritising sleep and incorporating myotherapy techniques can help you find relief from chronic pain and enhance your overall quality of life.

Research has shown a strong link between sleep disturbances and increased pain sensitivity. Lack of quality sleep can lower the pain threshold, intensify pain perception, and lead to a heightened state of discomfort. Conversely, improved sleep can alleviate pain and enhance the body's ability to manage pain perception effectively. During sleep, the body undergoes essential restorative processes, including tissue repair, hormone regulation, and pain modulation. Disruptions in these processes can contribute to the development and persistence of chronic pain conditions.

Myotherapists address musculoskeletal pain and dysfunction every day, and one of the most common factors we see in long term persisting pain patients is that their sleep is impacted by pain. For some patients its trouble getting to sleep and finding a comfortable position, for others its being woken up throughout the night due to pain and needing to reposition. Its also important to recognise that for a lot of people in pain, even if they fall asleep and stay asleep, they can struggle to get to the deeper, restful stages of sleep, and they can then have difficulty waking up and can experience heavy fatigue.

When it comes to pain management and sleep improvement, myotherapy offers several valuable benefits:
Pain Relief: Myotherapists employ various techniques such as deep tissue massage, trigger point therapy, and myofascial release to alleviate pain and tension in muscles and soft tissues. These treatments help reduce inflammation, release endorphins, and promote relaxation, leading to improved pain management and quality of sleep.
Muscle Relaxation: Chronic pain often results in muscle tightness and stiffness, further disrupting sleep. Myotherapy techniques help release muscle tension and promote relaxation, enabling you to achieve a more comfortable and restful sleep. Relaxed muscles also facilitate better blood flow and nutrient delivery to the tissues, aiding in the healing process.
Stress Reduction: Chronic pain can cause stress and anxiety, which can negatively impact sleep quality. Myotherapy incorporates relaxation techniques, such as gentle stretches and breathing exercises to reduce stress levels. By promoting a state of relaxation, myotherapy can help improve sleep and break the cycle of pain-stress-sleep disruption.
Muscular Imbalances: Musculoskeletal imbalances can contribute to pain and discomfort, especially in people who have repetitive daily activities, or people who need to spend long periods of time in certain positions or postures. Myotherapists assess and correct muscular imbalances through targeted exercises and muscular retraining. By addressing these underlying issues, myotherapy helps improve alignment, relieve pain, and enhance sleep quality.
Individualised Treatment Plans: Our myotherapists provide personalised treatment plans based on your specific needs. We consider factors such as your pain condition, sleep patterns, and lifestyle to develop a comprehensive approach. This tailored treatment approach ensures that your unique sleep and pain management goals are addressed, increasing the likelihood of successful outcomes.
Sleep Routine Suggestions: We're experienced in helping create goals and plans for our patients, including setting up lifestyle routines that optimise your health. We can discuss your sleep routine with you, and consider factors like your mattress, pillow, which way you sleep, bedroom climate, factors like snoring (either your own snoring or a partners snoring!), relaxation techniques like using a sleep meditation or light background music, timing your sleep cycle to ensure you get enough rest.

Improving your sleep quality can significantly enhance pain relief and contribute to an overall improved quality of life. The interplay between sleep and pain is complex, but by prioritising sleep and seeking the expertise of a myotherapist, you can unlock the healing potential of restorative sleep. Through techniques like pain relief, muscle relaxation, stress reduction, and muscular imbalance correction, myotherapy can play a crucial role in managing pain and optimising sleep. Remember, a restful night's sleep is not only a luxury but an essential component of pain management. Embrace the power of sleep and explore the benefits of myotherapy to find relief from chronic pain and regain control of your well-being.

Don't be afraid to talk with our myotherapists about your sleep patterns and habits, we are here to help and we see people every week who find improvement in their pain through improving their sleep. Book a time with us or phone our clinic on 03 8204 0970.

Meditation Can Help You Get A Better Nights Sleep

21/9/2022

By Jacqui Mulholland

You might be wondering about the benefits of a regular meditation practice on your quality of sleep. What is happening in the brains of meditators and how can you utilise some simple techniques to improve your sleep?

It has been shown in scientific research studies that meditation improves the production of melatonin naturally and very significantly. So what is melatonin?

It is a chemical hormone that is produced in the pineal gland that is designed to prepare the body for sleep. Levels usually tend to peak around bedtime, when the natural light dims with the setting of the sun and our biological system prepares for sleep. Melatonin is necessary to strengthen and support the body’s immune system, slow down the ageing process, and is also linked to the prevention of numerous diseases.

Unfortunately our increasing dependence on technology and unnatural light source exposure on our many devices and screens have increased, as well as the social and cultural demands to work longer, harder and through the night have upset this delicate natural balance. Our bodies aren’t given adequate opportunity to disengage from the busyness and the overstimulation of your brain to allow your body to prepare for sleep. The light and our addiction to technology hijacks your awareness, bypassing your body’s natural signals that your brain is ready to sleep.

There have been studies that have shown that regular meditation can help increase the production of melatonin in your brain, resulting in better sleep quality and even assist in the prevention of many diseases.

This is just one of the very good reasons to start introducing a simple regular meditation practice to support the rebalancing of this natural process that is critical to our health and wellbeing. And the good news is, you don’t have to meditate for hours a day and you don’t even need to do it at the same time each day for it to improve your sleep.

Even 15 - 20 minutes a day can help increase your melatonin production. The obvious time to try this, would be around bedtime when you could use this time to establish a new habit of disengaging from your devices and switch off the lights and devote some real time to this process of slowing down and encouraging the natural rhythms of your body to kick in.

The meditation can be done lying down in bed, and you can get nice and warm and comfortable and allow your body to naturally settle into the space and begin to turn your attention inward, focusing on your senses and the flow of your breath. Focus on relaxing, releasing and sinking your body weight into the bed. This might ease you into a deep & restful sleep. Or you can do this as a practice just before bedtime in a safe cosy space to prepare for sleep.

Even if an evening practice sounds like it wouldn’t suit, you could try another time of day, morning, afternoon, early evening, the effects are the same. You are still promoting the regulation of the production of melatonin and offering your body a nurturing space. Regular meditation supports a number of functions in the body and can improve overall health and wellbeing by prioritising your downtime. Helping you practice slowing down and taking time to tune in to your body so that you become more aware and responsive to your needs.

Another important part of this process is it helps to reduce the amount of cortisol (stress hormone) active in your system as you initiate the relaxation response. Without this crucial step your body will have a very difficult time recovering from illness & injury including soft tissue and muscle repair.

Meditation helps to regulate your internal environment by balancing hormones and allowing your immune system to function more effectively. Sleep is also crucial to this process. Another effective technique to further assist you with your sleep and ability to regulate and engage the relaxation response is massage. Massage has also been shown to improve sleep quality and the beauty of massage is you can combine it with a meditation practice while you are receiving your treatment.

If you are having trouble sleeping and want to try a natural and proven technique that you can do yourself at home to support the recovery of your body, give yourself 10 - 15 mins a day of quiet downtime (no screens!).

If you would like some assistance with establishing a meditation practice, I can help you out. I am a qualified meditation teacher with over 5 years experience and a meditation coach for the Australian Centre for Meditation & Mindfulness. Ask me about how to become familiar with the concepts of meditation and mindfulness so you can take some simple skills and techniques home and use them in your own time.

I work one on one with individuals via zoom, in small groups online and in person to guide you through a full meditation practice, teach you simple techniques to get you started and offer you personalised support as you are establishing your own home practice. There can be several obstacles and challenges to starting a new meditation routine, which is why having the support of a coach or a meditation group is so important and will increase your chances of being able to sustain and support a simple meditation practice that suits your lifestyle.

Want to learn more or find out about working directly with me? You can ask me at your next remedial massage appointment, or you can contact the clinic directly by email to [email protected] or calling our team on 03 8204 0970.

10 Ways You Can Influence Your Sleep Cycle

4/2/2020

Did you know your body does it’s best healing when you sleep?
If you’re not getting a good restful nights sleep, your body won’t be able to repair at the same rate as when you are deeply sleeping.

How can you help influence your sleep patterns?

Routine - if you have a set routine, this can make it easier to plan what time you need to wake up and what time you should ideally sleep. 8 hours of solid rest is pretty ideal, but don’t forget to allow a little buffer room unless you can reliably fall asleep as soon as you get in bed!
This can be harder if your routine changes a lot, like shift workers or overnight workers, or if you have a baby to care for during the night.

Mattress - how old is your mattress? Mattresses should be replaced approximately every 8-10 years, or about every decade. Modern mattresses have a lot to offer, from varied springs and supports, to electronic adjustable mattresses, or cooling fabrics and fillers. Your mattress should give you comfortable support, particularly around your back, hips, shoulders and neck. If your mattress sags or has broken springs, it definitely sounds like time to upgrade! Hard or soft is really up to personal preference, but the ideal mattress for your unique body shouldn’t leave you feeling pain or strain caused by lack of support. Our friends Andrew and Karen at Mattresses Direct to Public in Kilsyth can help recommend a mattress that suits you.

Pillow - a good supportive pillow can make a big difference! Pillows are personal, some people prefer a soft squishy pillow, and some prefer a much firmer pillow. The way you sleep will also determine the best pillow for you, if you're a back sleeper you may only need one thin pillow to keep your neck in a nice neutral position, but if you're a side sleeper then you may need more support under your head to keep that neutral neck position. If your pillow is old and sagging, its time to replace it.

Temperature - can you keep the climate comfortable in your room? A fan or heater depending on the season can make it easier to get a better sleep. It can also improve air flow in your bedroom. Having bedding that is suitable for the season can also be useful in aiding your sleep - a heavy, warm cover for winter, and a light cover for hot summer nights.

Sounds - some will be out of your control, like outdoor noises (possums make the worst sounds at night!) Consider things like ticking clocks or sounds that can be heard from the rest of the house. A lot of people find sound can help them sleep, for example playing music that helps you relax, or even the white noise of a fan running in the background.

Environment - is your room clean? Has your bed been made? These factors might not seem important to sleep, but having a clean hygienic space for sleep can help improve your sleep.

Don’t eat before bed - make your last meal at least 2-3 hours before you go to sleep, especially if it’s a heavy meal.

Screen time - phones, computers and TVs can be very mentally stimulating, so using these right up until you go to bed can make it harder to slip into sleep. Try to switch off the electronics for more than half an hour before you go to bed.

Stress management - stress and anxiety can keep you up at night. What ways would you find enjoyable to decrease stress and anxiety at the end of your day? Some great options are a gentle movement practice like yoga, a wind down relaxation practice like guided meditation or yoga Nidra, writing a brain dump or journal entry to clear your mind, or having a hot shower to relax right tired muscles.

Herbal supplements - while its outside of my scope to recommend specific herbal supplements, a Chinese Medicine practitioner can prescribe you some natural herbal remedies that can help you retrain your sleep cycle. Our good friend Amanda at Upwey Acupuncture can help you with herbal prescriptions specifically designed for you.

Sleep is one of the factors that we often talk about in treatments. Its so essential to your recovery process, especially if you have a long term pain condition. In fact, one of the most commonly reported effects of our treatments is that the person was able to sleep better afterwards!

10 Reasons To Get A Massage This Week

3/10/2019

Looking for an excuse to get a massage? We hear you! Massage can have a variety of benefits, especially when you are treated by a qualified remedial massage therapist. Here are our top 10 reasons you might want to get a massage this week.

You’re stressed out
Let’s face it – most of us live pretty hectic lives. Between family, work, social life, hobbies and more, there isn’t much time for stress-relieving activities.

Putting aside an hour for massage isn’t just about feeling good. Research has found that massage therapy can reduce the level of your stress hormone cortisol, as well as boosting up your feel-good brain chemicals. So it relieves stress physically as well as mentally.

You’ve been hitting the gym lately
Whether you’re doing a 12 week challenge at your gym or getting outside for a bootcamp, increasing your exercise can mean a lot of aches and pains.

Massage is a great option for after a workout to aid with recovery. But you can also book yourself in regularly to address any tightness or discomfort in the muscles that can limit your gym efforts.

You want to be more flexible
Our bodies are designed to be flexible. But our modern world has had a big impact on how flexible the average person is. Between office jobs, Netflix and cars, we spend a lot of time sitting on our muscles instead of stretching them out.

When a massage relieves tension in a ‘tight’ area, it can help your muscles, ligaments and tendons to be more flexible.

You have a new fitness goal or event in mind
Set a goal to run a marathon in 12 weeks? Signed up for Tough Mudder or a Spartan race? Want to be the next Ninja Warrior? Maybe you just want to get back to doing a proper push-up.

Whatever your fitness goal or event, a massage will relieve tension. A remedial massage therapist can also let you know if you have any significant areas of tension or muscle imbalances that may increase your risk of injury.

You’re sore or aching
There are many reasons for feeling sore. But one of the simplest solutions is to get a massage. Massage can soothe away the aches and pains.

If your pain is more chronic, massage can still help to relieve symptoms. In fact, research suggests that multiple massages may be more beneficial for relieving symptoms of pain for issues such as chronic neck pain. Sounds like a good reason to book in a few appointments!

You’ve got a headache
A nasty headache can really screw up your plans and leave you grumpy. So why not get a treatment that can relieve those symptoms?

Research has shown that massage can reduce the duration of a headache, as well as reducing frequency for those who experience chronic tension headaches.

Think it’s more of a migraine? Massage can still help. One study found massage can reduce migraine pain by up to 68%. Just make sure you’re safe to drive, or ask a friend to drive you to your appointment.

You haven’t been sleeping well
If you’re not sleeping soundly, your body and mind can suffer some nasty consequences. Poor sleep can have many factors involved – caffeine, food choices, technology use, lack of sun exposure, stress, family, work, the list goes on.

The good news is that massage can help address many of these factors as well as priming your body for sleep. There is plenty of research showing that massage can help with sleep. It can even help with sleep concerns for specific groups such as people with chronic pain or pain conditions, heart failure or post-menopausal insomnia.

Your mental health has been a little low lately
Whether you’re feeling blue or are getting anxious over little things, mental health is something to take seriously. When you’re not feeling ok, it can be hard to take steps to help yourself feel better. But one simple and enjoyable step is a massage!

A review of 37 massage therapy studies found that the greatest impact of massage is its ability to reduce anxious and depressive symptoms. In fact, they suggested that a course of several massage treatments showed similar benefits to psychotherapy!

It’s been a while since you’ve taken care of you
Most of us are great at taking care of others. But we’re not so good at taking care of ourselves – physically, mentally or emotionally.

Massage is a one-stop shop treatment for all of these aspects of self-care. Your body feels good, your stress levels drop and you are looking after your mental wellbeing.

Because you can
We think this is the best reason of all! If you’re looking for an excuse to get a massage, that in itself is a good enough reason for a massage.

To book a massage with our remedial massage therapist Helvi, head to our booking page and select ‘Helvi Topia’ as your practitioner.