We're excited to welcome our newest Remedial Massage Therapist, Peter Pascalis, to the team! Peter has been a Remedial Massage Therapist for over 10 years, and in his time as a therapist he's worked in a variety of clinical and sport team settings, including 8 seasons with Dingley Footy Club.
He's also studied for his Bachelor degree in Myotherapy at Endeavour College of Natural Health. He has just completed the very last components of this 3 year degree this month, meaning once his paperwork comes through he will officially be a Myotherapist! Peter impressed us with his knowledge and skills in assessment and treatment of pain and sport injuries. He has a great deep tissue massage style for hands on pain relief, and is excellent with his use of cupping and dry needling to get quick changes to painful and tight areas. He also brings a great wealth of home care exercise ideas, and we all know that the work you do at home is really where the magic happens in your recovery! You'll find appointments with Peter available on Mondays and Wednesdays 12.30pm-7pm, Thursdays 3pm-7pm and Saturdays 9am-1pm, starting from today! Book a time with him and let us know what you think of our new recruit! The meniscus is a C-shaped piece of cartilage that acts as a cushion between the bones in your knee joint. It helps to absorb shock and provide stability to the knee, and is crucial for normal movement and function. Unfortunately, meniscus injuries are common, and can be caused by a variety of factors, including aging, overuse, and traumatic events. In this article, we'll discuss the causes and symptoms of meniscus injuries, and the exercises that can help with recovery. Meniscus injuries can be caused by quick, shearing movements of the knee, including twisting or overloading the knee joint. They are especially common in athletes and active individuals, but can occur in anyone at any age. Sports where players need to quickly change direction, like basketball and netball, often see athletes struggle with meniscus injuries.
Some of the most common symptoms of a meniscus injury include knee pain, swelling, and a locking or clicking sensation in the knee. In some cases, you may also experience a loss of range of motion or difficulty walking. Once you've been diagnosed with a meniscus injury, you should book with your local Myotherapist for a treatment plan to guide you through your recovery. However, there are several basic exercises that can help with recovery, and these can generally be safely done by most people. These exercises can help to improve strength, stability, and flexibility in the knee, and can also reduce pain and swelling. Some of the most simple but effective exercises for meniscus injuries include:
Knee and meniscus injuries can be painful and debilitating, but with proper rehabilitation, you can make a full recovery. Our therapists can help with a personalised rehabilitation program to help you to reduce pain, improve strength, and restore mobility in your knee. It's important to remember that recovery times can vary depending on the severity of the injury, so it's best to consult with a Myotherapist or doctor before beginning any exercise program if your knee pain is moderate to severe. With proper care and attention, you can make a full recovery from a meniscus injury and return to your normal activities, and we're here to help. Book your consultation with us today. By Duke Autret Frozen Shoulder can be painful, physically limiting and downright annoying. It can be a difficult condition to treat, but with persistence can improve. Lets look at what it is and what can be done about it. This condition is also called Adhesive Capsulitis, and is where the shoulder and more specifically the Glenohumeral (ball and socket) joint capsule of the shoulder starts to become painful and restricted in its movements. It can become so stiffened that it can progressively become ‘frozen’ or unable to move in most directions - especially external rotation (like trying to put your hands behind your head), abduction (out to the side and up like snow angels), internal rotation (like reaching down and behind your back to scratch a shoulder blade) and flexion (lifting the arm up like an underarm throw and then all the way till you’re putting your hands up!).
This condition's medical causation is not well understood but it’s more likely to occur over the age of 40 and where there is prolonged immobility of a shoulder or where there has been a previous history of trauma to a shoulder, and most especially, when these factors are combined, although it can certainly occur without any obvious factors as well. Often it includes a progression through distinct stages; a freezing stage, a frozen stage, and finally a thawing stage. In the first stage things are acute and the shoulder will be quite painful with the movements previously listed, in fact it can be painful with any shoulder use when its at its most aggravated, however there is still some ability to move through the pain and the ranges of motion. In the second stage the pain may or may not diminish completely, however there is no ability to move the shoulder joint through these full ranges of motion, and typically, to compensate, people start using their shoulder blade instead to move and shrug their shoulder up a lot, in an attempt to get more range. Tilting from the torso to angle the arm and shoulder up is also a compensation pattern we see in this stage. The third stage is when the shoulder (at the Glenohumeral joint) spontaneously begins to improve, when pain gradually subsides and the range of motion returns to varying degrees. At this points it’s crucial to note, if it’s a true frozen shoulder you’re suffering with, that even without any intervention of any kind, about 60% of cases will resolve, almost and sometimes completely, by themselves after 2-3 years, 90% within 3-4 years, and otherwise up to 7 years according to longitudinal studies from the like of Oxford and from clinical data. How can you tell if its frozen shoulder, or another type of shoulder condition? If some of these symptoms of pain and extreme shoulder mobility limitation sound familiar you may want to seek a clear confirmation that it’s not due to some kind of shoulder Arthritis or a rotator cuff condition - often x-rays or ultrasound imaging can help to rule these out. These types of imaging can be ordered by your GP, and the results can help inform the types of treatment that will be most beneficial in getting you moving better. If you have been diagnosed with a frozen shoulder then you're likely wondering what should be done with it? Although we already mentioned the good news about spontaneous resolution to this problem, the better news is that conservative and non-invasive treatments such as myotherapy, massage and mobilisation can be very helpful and effective in reducing the time for this process, especially when combined with some home stretching and exercise therapy. As well as our treatments in the clinic we can provide you with a few choice at-home Mobilisations & Stretches and advise you on the good use of heat before and after to get things moving in the right direction again. It has to be said that this is a condition I ‘enjoy’ working with, because with some regular sessions together and your commitment to the treatment and exercises it has an excellent prognosis, down from 3-7 years to 6-24 months! Frozen shoulder is certainly a condition that requires consistency and patience. Another key element includes modification to your daily activities to avoid continuous aggravation of the area - this is something we can discuss during your treatment, and we can find easy ways of helping you adapt while your frozen shoulder is on its way to thawing. If yourself or anyone you know is currently suffering with a Frozen shoulder, please come and see us, we are here to help. Book your first appointment online or phone our clinic on 03 8204 0970 to reserve a time to begin the process. By Colette Corr We know that motion is lotion, but how do we best support our lower back when feeling pain there? This pain could be caused by injury to a muscle (strain) or ligament (sprain), for example from improper lifting, poor posture, or lack of regular exercise. Other causes that might require more support include radiculopathy (a pinched nerve), arthritis or disc injury. While it’s important to get a diagnosis for certain conditions, remember that many types of lower back pain go away on its own in two to four weeks. Here are some stretches to help increase blood flow to the area, and soothe tight muscles and connective tissue. Yoga has also been associated with improved body awareness and resilience, including pain acceptance and coping. The yoga you do for your lower back will depend on whether the pain you experience there is triggered by flexion (folding forward) or extension (bending back). If folding forward triggers the pain, then focus on extension (Sphinx, Locust). Or if bending back is the issue, then focus on flexion (Child’s Pose). The first two exercises, Mountain and Cat/Cow, can be done by anyone. 1. Extend the spine in Mountain (Tadasana) This is good for any back, as back pain can frequently be associated with certain structures in the spine being too close to each other. Stand with your feet stacked underneath your hips, your arms by your sides a little way away from the body and palms facing the front, or choose to press your palms together at the chest. Have a little softness at the knees, draw your shoulder blades back and down, open up the chest, and visualise your spine lengthening. You can also practice this pose while sitting, if standing is not comfortable for you. Benefits: this pose improves balance, posture and awareness of your body in space (proprioception). It also increases space between each vertebrae through vertebral extension, mobilises your spine, and stimulates the nervous system. 2. Mobilise the spine with Cat/Cow Start in a kneeling position (also known as Table Top) and stack wrists under shoulders and knees under hips. With the inhale, tilt your pelvis away from the ground, and open up your chest and neck (Cow). With the exhale, tuck your pelvis in, arch your back, and bring your chin closer to your chest (Cat). Repeat 10 times. There’s no need to go to the end of your range of motion: just undulate your spine and with the breath and enjoy the feeling of movement. You can also practice this pose while sitting. Benefits: this gentle, accessible backbend stretches and mobilises your spine and spinal muscles. It also stretches your torso, shoulders, and neck. Caution: If either Cat or Cow aggravate your lower back, you can practice Table Top to Cat, or Cow to Table Top instead. 3. Extend the spine in Sphinx pose Lie on your belly, legs side by side, tailbone gently tucked, and glutes firm but not clenched. Stack your elbows under your shoulders and your forearms on the floor parallel to each other. Inhale and lift your upper torso and head away from the floor into a mild backbend. Take a few breaths here, then, then slowly lower your torso and head to the floor. Benefits: strengthens the spine, promotes natural curvature of the lower back (which can be flattened by prolonged sitting), and stretches chest, lungs, shoulders, and abdomen. Caution: Listen to your body. If you start to feel pain coming into the pose, this is where you stop. You can pause at the threshold before the pain begins, or you can discontinue the pose. Avoid if you have facet joint injury. 4. Strengthen the core with Half Locust If Sphinx is comfortable for you, you can take it further with Half Locust. Start on your belly, legs parallel and ideally together, and reach your hands back, palms down. Broaden your collarbone and draw the shoulder blades back and down. Inhale and engage your abs, which will lift your belly lift towards your spine. Then, activate your inner thighs. With the exhale, gently squeeze your glutes to lift your legs off the ground and keep them there as you breath. Take 3 long, slow breaths, and lower on the last exhale. If comfortable in Half Locust, you can come to full Locust but lifting the upper body up into a Sphinx-like shape, but keeping your palms by your side. Only do this if you can keep the glutes and core engaged at the same time. Benefits: works glutes and abdominals, tones thoracic spine. Caution: as for Sphinx. 5. Flex the spine with Child’s Pose From Table Top, on the exhale, draw the buttocks back towards the heels. For additional comfort, you can do so over a lengthened bolster. Benefits: This pose improves spinal flexibility, relieves stress and improves circulation to the back. These yoga poses are generally safe for most people to enjoy for stretching out the lower back. As with any new exercise, if you are already having significant pain, please book a time to see one of our team for assessment and treatment, and we can advise you on the most appropriate exercises for your current condition, and guide you through any safe modifications to these exercises.
By Jacqui Mulholland You may have heard of the term “holistic” sometimes spelled “wholistic” when referring to certain health modalities and practices. Here we will explore what holistic means and how it applies in a remedial massage context, and why I choose to approach my treatments in this way. What Does Holistic Mean?
Holistic means that the patient is treated as a whole person, taking into account physical, mental, emotional, societal & even spiritual aspects. Seeing all these aspects of a person all playing a function in disease, symptoms and the quality of the human experience. Believing that all of these parts are interconnected and interdependent and make up the whole of you. How Does it Apply to Remedial Massage? Viewing a person holistically in a massage treatment provides a wider lens from which to view and address the pain or symptoms. Whilst working to provide practical relief and improved function within the physical body, the therapist is aware of the potential to impact multiple layers of a person's well-being and health. The practitioner works within the scope of a remedial therapist in line with their training and experience with an understanding and appreciation of the complex human experience and the correlation of all of the aspects that relate to mind-body health. This does not mean that we have the ability to diagnose or recognise illness, or mental health conditions nor the ability to treat specifically to those issues. However we are aware of the impact that our regular treatments can have on these aspects of your health, and how our treatments can provide continued support to you and complement other treatments you may need. Often the holistic massage therapist will have an interest and possibly some training in supporting natural healing modalities that give them further understanding and experience of a broader range of possible impacts to your whole health. Eastern medicine and ancient philosophies and practices can provide some further support and insight into your health. Whilst your therapist may be aware and trained in these alternative modalities, they often require a separate treatment or referral to another practitioner. While the focus is on providing a remedial massage treatment with your massage therapist, we may also be able to recommend another form of therapy or practice that we believe may be beneficial for you. These may include modalities such as meditation, yoga, pilates, nutrition, naturopathy, chinese medicine, acupuncture, reiki, psychotherapy, holistic counselling and so many more! Often a combination of therapies can help give you a greater understanding of what works for you and how you would like to support your holistic health and wellbeing. These options are particularly helpful if you are curious about approaching your health from a more holistic perspective. If you are interested or believe the holistic approach to your health might benefit you, You could start by asking yourself some of these questions: How is my physical health? How is my mental/emotional health? How is my spiritual health? How is my gut health? How is the quality of my sleep? Am I present? Or am I mostly focused on thoughts of the future or the past? How are my intimate relationships? How is my libido? How are my energy levels? Am I moving my body enough? Do I make time to rest? Am I too harsh or critical of myself? Do I tend to put others' needs before my own? Am I struggling to keep up with the endless and ever-growing to-do-list? Do I feel constantly drained, depleted, lacking energy and vitality? Am I feeling disconnected and detached from people, work or relationships? Do I feel burnt out? Have I lost faith in the decency, kindness or humanity of others? I could go on and on! As you can see, there are varied and complex feelings and influences on our whole-being health. This human experience can be challenging and confusing at times. Knowing that you have more choices than you think to support yourself is empowering! Which is why opening up your awareness and exploring some holistic modalities can support you in a variety of ways. Start with something you might feel more comfortable with and go from there. If massage is your thing, I would love to be able to meet you and support you on your holistic health journey. Sometimes initially it can help to ask questions and get some recommendations so you can feel more confident about which path to choose. Book a holistic remedial massage with me and let's discover what works for you to achieve your holistic health goals. ‘Golfer’s and ‘Tennis Elbow’ are common complaints when it comes to those suffering from elbow pain, and yes it certainly happens even in people who don't play the sports these conditions take their nicknames from. Firstly, yes there is a difference between Tennis Elbow and Golfers Elbow, which is that one occurs at the outside of the elbow (Tennis Elbow) whereas the other occurs at the inside (Golfers Elbow).
The other difference is of course implied in the names in that they are often brought on by different repetitive activities that involve movements of the elbow - but its not limited to just tennis or golf. Beyond these distinctions however, is what they have in common, which is that they are both tendon overuse injuries, and that they are either going to be from the over-gripping activities which will require the muscles at the palm-side of the forearm, or else from the overextending activities of the wrist which will require the muscles at the backhand side of the forearm. And in case you haven't already guessed it, yes either of these muscle groups is connected to either side of the elbow! The best approach in terms of hands-on treatments with these types of injuries is to focus less work on the tendons themselves and rather more on all the muscles and muscle groups that join up with the tendons involved. This is because if the muscle tension at those specific muscles can be reduced it will relieve some of the tension at the tendons as well and essentially ‘de-load’ them, which can subsequently give them the time off they need to heal while not being constantly re-aggravated by the forces pulling on them. While most people often think of massaging sore areas, tendons that are already acutely inflamed actually don't love being directly worked on. Being tendon injuries, or what we call Tendinopathies (formerly Tendinitis/Tendinosis), they are usually an overuse type injury rather than acute (although an initial acute or sudden trauma/injury to a tendon can also lead to more chronic tendinopathies too), meaning that they usually come about as the result of repetitive use. For example, in this case, a builder having to use power tools for long periods and needing to grip tightly with their hand/s to maintain a stable hold while it moves and vibrates. All of this can stress and strain the tendons, and so it's important to remember that, due to the nature of the injury mechanism, we want to try and limit the forces on tendons as much as possible so as not to exacerbate them. So although we can work on muscles to reduce their potential strain on the tendons, it’s also necessary to reduce the loads on them in general, which could look like taking more regular but shorter work breaks, switching between different tasks and/or tools, using lower settings on machines and tools where possible, and being conscious of how hard you might be gripping / how much tension you really need to use vs how much you can relax as you maintain the task at hand. Anti inflammatories can be really helpful for this type of pain. We know a lot of patients who see us don't like to use medications, but tendon injuries are one type of condition that really responds well to that extra anti inflammatory support. By taking an anti inflammatory medication (as directed by your GP or pharmacist!) you can reduce the pain of your tendon and give yourself a chance to complete some of the pain relieving exercises we suggest. If you don't want to take anti inflammatory tablets, you can use a topical cream rubbed straight into the elbow. Also using ice on the tendons after a hard day to bring the inflammation back down and give them more time to recover during the night can be valuable. Another brilliant strategy with these elbow tendon issues is to use an elbow brace. Its an easy to use, affordable option that provides your angry tendon with a chance to take a break. The brace wraps around your forearm, and has a pressure point imbedded into it that you position over the area where the muscle and tendon connect, and this brace allows us to take load off the tendon by forming a new mechanical tension point. When you're wearing the brace, the muscle now moves from the brace to its other insertion point at the wrist, and gives the elbow attachments a recovery window. Our practitioners can help you fit the brace in the correct position for your pain. Lastly, once the initial symptoms are under control it’s a good idea to start rehabbing and building up strength and endurance of the muscles and tendons so as to ensure they have the capacity to do the work required of them. Using graded exercise is typically an important part in the actually healing process of the tendon repair too, as it helps to ensure that not only they build their capacity, but that they remodel and realign the tissues fibres and heal properly with less likelihood of reinjury by regaining some of there elastic and tensile properties. Tendons go really well with loaded exercises, but of course we need to get the weight level right for you. If you're already someone who has a lot of strength, you may start at a higher resistance level, but if you try to go too heavy too quick, that tendon can get very upset again. Our practitioners can help you with a quick daily exercise program that gets your tendon healthy again. Tendons can take time and persistence. You'll see us frequently at first while we get the pain levels under control, but our ultimate aim is to get you to the rehab stage where you follow the exercise program to rebuild strength. You may also experience a "stepping forward, stepping back" type of recovery with a tendon issue, because that area can get sensitised easily. We are here to help and support you through the process. If elbow and forearm pain has been getting in the way, please come and see us, we are here to help. Just call or leave a message with us at the Simple Wellness Myotherapy clinic here in Rowville on 03 8204 0970, or alternatively you can visit our website to see our booking schedule and make an appointment yourself for a time that best suits. By Colette Corr Cupping is a favourite technique among Myotherapists to help with muscle tightness and pain. It has ancient origins, most famously in Traditional Chinese Medicine, but also used in many other cultures through the ages. Lets look at how Myotherapists apply cupping in a modern, Western framework. What is cupping?
Myofascial cupping is a soft tissue therapy that involves applying decompressed cups on the skin, creating a vacuum effect that lifts up underlying tissues close to the surface of the skin. Tissues lifted include connective tissue (fascia), along with muscles, blood and other fluid. Myofascial cupping is typically applied on the back, shoulder, neck, sacrum, hip, abdomen, legs or arms. It differs from the cupping done by traditional Chinese medicine and other Eastern medicine practitioners in that it is based on Western anatomy and physiology, and aims to treat conditions of muscles and fascia (myofascia), and not internal conditions. Fascia is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fibre and muscle in place. If you open up an orange, and see the white threads that hold the segments together, you can see fascia in action. In humans, as in the orange, fascia holds us together, but also allows us to move with structural integrity. Cupping has been used in many traditional medical systems in Europe, Asia and the Middle East. It is now seen in manual therapy professions, including myotherapy, and is used to treat soft tissue restrictions and muscle overactivity or tightness by increasing blood flow, reducing pain, and stretching superficial soft tissues, including fascia. Cups used at Simple Wellness Myotherapy We use three types of cups at Simple Wellness: flexible, food grade silicone cups, that are good for sliding, but can also be held in position (static). Another type of cups are plastic, with a pistol handle valve. This valve is used to tighten the cups to create a vacuum on the skin that is suitable for the client. The plastic cups are used statically, and can be combined with movements of the affected or nearby limb to create a myofascial stretch the tissue being cupped. We also have traditional glass and flame cups, where the flame is used to create heat and suction over the skin and muscle tissue. Myotherapists will use cupping for things like stiffness and tightness throughout the body, sciatica, rotator cuff pain, headaches, and much more. How can cupping help my condition? Manual therapy is known to alter tissue tone and change the consistency of the gel-like layer of connective tissue known as ground substance, affecting fascia by altering its viscoelastic, shock-absorbing and energy-absorbing properties. Cupping also has been found to promote the flow of oxygenated blood to the targeted muscle, improving muscle tone and range of motion; and to change biomechanical properties of the skin, increase pain tolerance, and reduce inflammation. There are benefits to the central nervous system due to feedback from local skin receptors where the cups have been applied, and the lymphatic system is stimulated, improving lymphatic drainage and the elimination of cellular waste. Side effects of cupping Cupping can marks or ‘bruises’ which can last up to three weeks. This is more likely with the plastic and glass cups than the flexible silicon cups. Other side effects include temporary light-headedness, or feeling dizzy or nauseous after treatment. This is why we will always gain your informed consent before using cupping as part of your treatment. Please inform your therapist of the following before receiving any cupping. While cupping may still be beneficial, another technique may be more suitable: - If you are extremely fatigued - Taking certain medications, including anticoagulants or topical steroids - If you have sensitive or thin skin - If you have high or low blood pressure. When should cupping not be used? Cupping is just one of a variety of techniques that your myotherapist can use. We will not perform cupping where there is ongoing inflammation or swelling, as cupping will increase blood flow to the area, temporarily increasing swelling. We also avoid cupping in areas where there is bruising, or if you have a high temperature, skin infection, or dehydration. Other conditions where we will choose different techniques include if you have a blood disorder, organ inflammation or perforation (such as a gastric ulcer), cancer, or if you are recovering from a cardiac condition. Please discuss any existing conditions with your practitioner to help us determine together if cupping is suitable for you. Cupping aftercare After your treatment, remember to rehydrate with water, stay warm, and rest. Gentle movement and stretching can also be helpful to retain the improved mobility from your cupping treatment. Who can provide cupping at Simple Wellness Myotherapy? Our Myotherapists are all trained in cupping. When you book online you can choose a practitioner - currently we only have one therapist who doesn't provide cupping, which is Jacqui, our Remedial Massage Therapist. If you're unsure, you can also call the clinic on 03 8204 0970 and talk with our team about who is best to see for cupping. By Duke Autret Many, if not most people will have heard of, or may even have experienced sciatic pain or sciatica, but what is it exactly? Let’s explore. Sciatica is a term that gets thrown around alot but the fact is that it’s quite a vague term which is used simply to describe any condition where the symptoms involve pain running from the lower back down either one or both legs (potentially all the way down to the foot). Pain types can be sharp, shocking, tingly, numb, cause pins and needles, or cause pinching or catching sensations on movements. So in fact Sciatica describes not one single condition, but rather a set of symptoms, and that these symptoms that we call Sciatica can be the result of a number of different mechanisms or conditions. To be more precise, Sciatic refers to the name of the nerves which branch out from origins in the lower spine/back and then splits into two Sciatic nerves - one for each leg, and thus innervates the muscles and structures of the legs. However this nerve can become vulnerable to irritation by pressure bearing on it from other structures, when this happens the experience is Sciatica! As mentioned before there can be a variety of reasons for this impingement on the Sciatic nerves and some examples can include pressure from a tight Piriformis muscle (which the sciatic nerve passes directly through or beneath), pressure from an Intervertebral Disc bulge/herniation of the lumbar spine (lower back), Stenosis which is the narrowing of the spinal canal, Spondylolisthesis which is the slipping of one vertebrae over the next and that can pinch the sciatic nerve, or Spondylosis, an arthritic joint degeneration at the lumbar vertebrae which may cause inflammation and subsequent pressure and irritation from that. As we can see, there are many ways in which the sciatic nerve can become impacted and the end result is the same experience and symptoms we call ‘Sciatica’. Some of these situations sound scary, but the majority of the time it is easy to get the pain under control while working with an experienced Myotherapist who can help guide you or refer you on if your condition is particularly acute or severe. Since the irritation that occurs to the Sciatic nerve is to do with some or other kind of pressure, then the priority for treatment becomes to create more space for the nerve to be free, as nerves also need to be able to slide and move with the rest of the body. Importantly, the treatment we use will be dependent on which of the various mechanisms are at play, but commonly any technique employed will be with the aim of creating more space for that nerve, and most often will involves treating the muscles of the lower back, pelvis, hips, glutes and back of the thighs and maybe even calves. Some of these techniques can include hands on options like remedial massage and myofascial release, or helpful nerve gliding movements that can help reduce the sensitivity of those nerves. And in situations where the symptoms are very acute, fresh and severe often Myofascial Dry Needling is a go-to in order to take the edge off and tone everything right down without adding any more undue pressure to the nerve/system. Myotherapists can also provide joint mobilisations to aid in better mobility of the lower back and hips. Mobilisations vary from manipulations - we won't be "cracking your bones", but gently encouraging rhythmic movement to return to your joints without any high velocity cracks or crunches. From here we would look at tailored exercises for your situation which could simply be stretches for a few key tight muscles to a full program to help build stability around the spine and support the structure for healthy nerve function. Some common exercises you might try could be deep abdominal work, diaphragm ‘weight-lifting’, the sphinx, Piriformis stretches, and Glute and Adductor strengthening. Our practitioners will demonstrate these types of exercises and how to safely do them while you're experiencing sciatica, and we can assist you in progressing them as preventative care exercises once the intensity of your pain has eased. If you or anyone you know is currently suffering with Sciatic pain, please come and see us, we are here to help. Just call or leave a message with us at the Simple Wellness Myotherapy clinic here in Rowville, or alternatively you can see our booking schedule and make an appointment yourself for a time that best suits.
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 hello@simplewellness.com.au or calling our team on 03 8204 0970. Guest blog by Kathryn Messenger, Naturopath at Whole Naturopathy. As a naturopath, I have studied both nutrition and herbal medicine for both treating and preventing disease. Naturopathic treatment varies depending on the how individual person experiences the disease, their health history and priorities. I love using herbal medicine as each formula of 4-6 herbs is different, depending on what each person needs. Food has a powerful effect on health, both positively and negatively, and I believe in a diet high in fruit and vegetables, together with protein and healthy fats; but low in highly refined foods (such as sugar and white flour products) and food additives (colours, flavours, and preservatives). The Mediterranean diet follow this basic outline and has been studied for its health benefits. If you find foods that you enjoy, a healthy diet is easily sustainable. Here are some conditions where a naturopathic treatment could work alongside myotherapy. Fibromyalgia Vitamin D is an important nutrient for those that suffer from fibromyalgia, and studies have shown a reduction in pain with supplementation, as well as an improvement to mental health issues such as anxiety and depression. A blood test for Vitamin D gives a reference range of 50-250 nmol/L, with the lower end of this range set in order to prevent osteoporosis (spontaneous spinal fractures). I use the Functional Medicine Ranges for blood tests which are the levels which have been found in optimal health. The optimal range for vitamin D is between 100-150nmol/L. Supplementing is recommended if your levels are below 100nmol/L, especially is the winter. In the summer, try to expose arms or legs to the sun for around 15 minutes a day, depending on your skin type. Try to achieve maximum exposure with no burning or redness afterwards. Stress contributes to a wide range of health issues including fibromyalia, and I love using a group of herbal medicines called ‘adaptogens’. These herbs make you like the ‘energiser bunny’, able to just keep going. In clinical trials on athletes, they could swim or run further or for longer when taking adaptogens. They help you adapt to stress, and therefore cope better with life stressors. Lifestyle changes to reduce stress are really important, and but are even more effective when combined with these herbs. Osteoarthritis Inflammation is a big part of any arthritis, and chronic inflammation contributes to many diseases characterised by pain. Omega 3 fatty acids have been shown to reduce inflammation, the best source of these is oily fish such as salmon or mackerel, but they are also found in nuts and seeds. In order to meet the daily requirements of omega 3, it is the recommendation is to eat fish twice a week, otherwise a fish oil supplement may be of benefit. Ginger is an anti-inflammatory herb and is particularly useful in those with poor circulation. This is seen if you have cold hands or feet, as ginger will increase the blood flow not only to warm you, but to bring oxygen and nutrients to the site of the arthritis. Turmeric is another anti-inflammatory herb and has been well researched for joint pain. You could try to increase it in your diet, although a supplement may be required for adequate intake. As well as increasing anti-inflammatory foods, it’s important to reduce pro-inflammatory foods. Refined sugar is the main culprit here, which increases inflammation and should be avoided. Whilst fruit which contains natural sugars, it is also high in fibre and antioxidants which has a positive effect on health. Sugar is devoid of other nutrients required to sustain and repair. In osteoarthritis, often the collagen of the joint is deteriorated. Vitamin C is important in the formation of collagen, and bone broth or a collagen powder can help to support the joint. Protein is such an important nutrient. It is required for growth and repair of all tissues, particularly muscles. Every meal should include a source of protein: meat, fish, eggs, dairy, nuts, seeds, beans, or legumes. So much can be done to improve your health naturally. If you’re unsure if a naturopath can help with your condition, please contact me to discuss you unique health issues. 0493 294 159
Suite 1, 24/1880 Ferntree Gully Rd Mountain Gate Shopping Centre Ferntree Gully, Victoria (Inside Providence Foods) kathryn@wholenaturopathy.com.au www.wholenaturopathy.com.au |
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