Autumn Self Care

Myotherapy Melbourne Autumn
Autumn is the natural transitional time to prepare for Winter
Here are our top 5 tips to get through this season…

  1. To take a preventative approach to your health, invest time in visiting a sauna regularly to help break down and clear respiratory congestion and bacteria build up in the chest. Not only will you prevent colds and flu, but you will be reducing muscle tension and detoxifying the body. Just make sure you take a bottle of water with you to keep you cool and hydrated!
  2. Use spa jets to self massage any aching muscles and tension areas. This will help relax the tissues and increase blood flow to speed up recovery time for injuries also.
  3. If you have a bath at home, take rejuvenating hot salt baths often.  Salt is essential for muscle function, helping prevent cramping by promoting relaxation. Alternatively, a nice long hot shower will suffice in times of tension.
  4. Include plenty of un-iodised sea/rock salt in your diet. Natural salt helps us absorb nutrients, where iodised salt in fact decreases our ability to do so, hardening the arteries with added aluminium. 
  5. Use a wheat bag on tight muscles to soften them and help you relax. Any area of the body responds well to heat when tight. Heat also helps break down mucous, so it is great to help avoid and pre-vent the common colds and flu! Our quality Wheat Bags are available on clinic or online, so pop in if you don’t have one.



New to our Health Essentials range –Myotherapy Spikey Balls are selling like hot cakes! Grab yours in clinic or online here.  

Get deep into those tight spots in between tune ups. 

 

Myotherapy for Neck Pain

 

Self Care is vital to maintain a full range of motion for the neck.

Too many people suffer needlessly with preventable neck and upper back restrictions. The most common symptoms of restrictions in the neck and upper back include postural imbalances which result in rounded shoulders and your neck protruding forward as well as pain in the upper back, shoulders, neck and possibly headaches. There are many simple self care exercises that can be done at home to improve posture and reduce upper back/neck pain.

Firstly, laying on a tightly rolled towel and placing it vertically under the spine is a great way to bring your shoulders back and open up the chest which will remove stress from the upper back/neck and improve posture. The best time to do this is for 5-10 minutes at night before bed, especially for someone with a desk job as they tend to spend most of the day sitting in a slouched position with their shoulders rounded forward.

There are many stretches that can be done to help alleviate neck pain and correct forward head posture. The first is done by bringing your chin forward in the direction of the left arm pit. Place your left hand on the back of your head pulling it forward for guidance and extra stretch. Once in this position drop your shoulder blades down and hold for at least one minute to allow the muscle to release. This stretch should be felt through the back of the neck on the right side.Repeat on opposite side.

Another way to lengthen the muscles of the neck is by bringing your left ear to your left shoulder, place your left hand on the right ear and gently pull your head to the left shoulder to deepen the stretch. Hold for one minute and repeat on the opposite side. The final stretch for you neck is to bring your chin towards your sternum stretching the back of your neck. For a deeper stretch pull your head forward with your hands.

Stretching the muscles at the front of the chest is also beneficial for someone suffering upper back pain. Lengthening the muscle fibers in the chest will reduce internal rotation of the shoulder, bringing your shoulder back to their natural position and taking the stress off the upper back muscles. One way to stretch your chest is by using an open door frame, position your elbows at shoulder level with your forearms at 90 degree angles. Place your hand and forearm firmly against the door frame and step forward. Hold for one minute and repeat on the opposite side.

Foam Rollers are designed to release muscle tension and improve the flexibility of specific joints and muscles and are another great way to relieve restrictions. To help ease upper back/neck pain and improve posture lay down with your foam roller horizontally under your upper back, use your legs to lift your hips off the floor and slowly roll up and down on the foam roller. Foam rollers are a great way to self massage and can be used to treat almost any muscle in the body.

Corrective sports taping methods can also be used to help improve postural alignment, reduce stress on the spine and for both the prevention and treatment of the upper back and neck injuries. Correct strapping techniques also have positive neuro-physiologial effects on the body through increased proprioception and increased blood flow to the area.

 




Self care exercises are a great way to maintain and often prevent restrictions although finding and addressing the cause of the problem is essential to long term results.

At Advanced Myotherapy we can help by assessing your lifestyle to find the cause of the restrictions which may be caused by things such as your sleeping position or posture at work.

Depending on the origin of the restriction, you will be given more specific self care exercises which can be done at home that will target specific muscles to further relieve restrictions and maintain normal muscle range of motion.

 

Lymphatic Drainage Massage

Advanced Myotherapy Melbourne Health

The Lymphatic system is the fluid of the body flowing alongside the circulatory system on the outer layer of the body. It contains much of our immune system including glands (lymph nodes) which are responsible for the elimination of waste and toxins through the body. With many of our lymph nodes in certain areas of the body, Lymphatic drainage massage helps to encourage lymphatic fluid to move through the body for elimination, as opposed to building up causing inflammation and illness.

The importance of the Lymphatic system is found to be vital in maintaining a strong immune system, preventing stagnation in glands that are otherwise responsible for fighting infection, bacteria and disease. Swollen lymph glands are a sign of the body fighting illness and is a key indication of the need to rest and increase good self care medicine. With many of our lymph nodes residing in our throat, groin and armpits, these are important areas to keep aware of. Any swelling in these areas can be a sign that we need extra love and care to speed up the innate healing powers of the lymphatic system.

Seeking Lymphatic Drainage Massage is the best way to help prevent disease by supporting the immune system. Working to encourage the lymph flow back to the heart where it can re-enter the circulatory system for elimination is vital to help remove built up waste and fluid retention from the body. This is especially beneficial for pregnancy, to prevent swelling which is common as the body fluid increases. It is also an excellent support for pregnancy due to the fact that a women’s immune system is slightly weakened during this time given her energy resources are fed through the placenta to the baby.

Supporting pregnant women in this way can encourage her immune system to stay strong as her baby develops, which will in turn help support the health of the developing baby. Using shower gloves to self massage the skin in the direction of the heart, is a great way to encourage lymph flow. Another great thing to do to support the lymphatic system is to dry brush the skin (again in the heart direction), to stimulate the lymphatic flow. Myotherapy & Massage in general do help support the lymphatic system and can be used to support the immune system, especially be reducing stress built up within the body.

Combining treatments is a great way to encourage detoxification and waste elimination, vital for the prevention of disease. When the body is stagnant, inflammation and waste builds up to form debilitating symptoms of pain and illness. It is our job at Advanced Myotherapy to help reverse and prevent such conditions from arising. Myotherapists are trained in Lymphatic Drainage Massage and can incorporate this into your treatment if needed. So if you feel as though you need a little more TLC at the moment, please mention this to us next visit.

Inflammation & Cancer

 
At Advanced Myotherapy we treat the cause of inflammation by taking the pressure off painful joints and tendons at the origin and insertion of muscles where joining to bone. Alongside this, we offer self care education, particularly around the nutritional needs of muscles that help maintain holistic health and physical functionality. With this in mind, we cannot encourage people enough in taking a preventative approach with regards to inflammation.
Our friends at the IACVF say that a low oxygenated environment, trauma and inflammation are among the leading contributing factors in the development of Cancer. So as believers in the power of Self Care Medicine and particularly nutritional healing, we encourage you to invest in the power of prevention by maintaining your most valuable asset…Your health.
Researchers are saying that Cancer can be healed with diet…where Cancer often begins. So, as Autumn approaches and our weather cools off, remember to assess your diet, particularly for the healing of inflammation. Inflammation can be the biggest cause of both pain and disease, so preventing it can be the best way to avoid chronic health conditions and musculoskeletal pain. So, until next tune up, be sure to maintain muscle health with sufficient nutritional sources of vitamins and minerals.
Our book…
Self Care Medicine

Learn the art of Self Care and the power of prevention. Discover the healing power of lifestyle medicine in our Guide to Living Well.
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Resistance training secrets

Weights Myotherapy Melbourne Weight (strength) training without correct understanding of the musculo-skeletal system can result in imbalances that lead to pain and injury. What we look at in Myotherapy is maintaining muscle balance for ultimate structural alignment and range of motion, essential to our bio-mechanical functioning.

So many people routinely practice weight resistance training without the knowledge required to maintain structural balance, leading to poor flexibility, restricted range of motion and tightening that places on pressure on antagonistic muscle groups.

Though weight training correctly is one of the best ways to increase physical strength, correct posture and injury prevention, training without correct principles and technique can do more harm than good. What we do at Advanced Myotherapy is educate people in training principles that lead to postural balance and alignment.

Understanding the body is key to maintaining it’s balance, especially when it comes to weights training. We recommend generally taking care and being cautious with weights training, as we do with stretching and Yoga. Light reps in sets of 15 is a great way to begin a stable routine of building muscle strength.

While some personal trainers teach people to practice low reps with high weight, there is more chance of injury as a result of such training styles. We recommend gradual build up towards greater and greater strength and caution against injury. It is also important to keep in mind, our very motto “lengthen & strengthen”. While strength is vital for our muscle health, many people do not realise how equally important flexibility is.

Our philosophy is, as much as you strengthen, you Must lengthen the muscles! People generally do not stretch enough! So we recommend stretching for a good length of time in a gentle yet firm way, every time you train. Holding stretches for a long enough length of time is also vital, as this allows for the muscles to fully release and let go, to restore blood flow and circulation.

As weights tighten the muscles, they also shorten them, which is exactly why, when done incorrectly, they can so easily lead to muscle imbalances. So to prevent and correct this problem, we must maintain good flexibility with a stretching routine equal to our resistance training regimes.

Hicaps

Hicaps Claims on the spot

 

Cupping Therapy

Sciatic Nerve Pain – Sciatica

Advanced Myotherapy Carlton Remedial Massage

Understanding sciatica is key to helping heal faster and prevent the painful condition returning. So many people suffer needlessly with sciatica and with the right knowledge, it can be significantly reduced and reversed, even “remedied” with self care education, Myotherapy and Remedial Massage. Sciatica is the experience of sharp and shooting pain through the glut and down the leg, which can frighten a lot of people who do not fully understand what it is caused by.

Sciatica arises when there is an impingement of the sciatic nerve which is compressed by the discs of the lumber spine. How these discs come to close in and compress the nerve to create referred pain, is in being restricted by tight fascia surrounding the discs! That is how simple this condition is, and unfortunately so many people not knowing this will turn to medication.

The problem with pain drugs is that they do not treat the underlying cause of the pain as Myotherapy and remedial massage do. There are a number of leading factors that contribute to the onset of sciatica, which are assessed and addressed at our clinic Advanced Myotherapy Carlton. Understanding the biomechanics of the body is something we wish to instill in our clients, so as to facilitate long lasting results, through self awareness and lifestyle changes.

Stretching

Some of the most important changes you can begin with today include regular (daily) corrective stretching. Focusing on the legs (particularly hamstrings) and gluts, to reverse sciatic nerve pain is essential to reduce pain and bring relief. Secondly, simply using a ball to lay on underneath the affected glut and hip, can help with “trigger point therapy”. Holding position where the pain is for several minutes or until fully released, can bring instant release.

The key to getting results with such self treatment at home is in holding both the stretches and the pressure of the (tennis sized) ball under the body for long enough to allow for full release. The trick can be not to release the stretch or remove the ball before this relief comes, so as to avoid “activating” the pain further. To avoid this, simply be gentle with yourself enough to be able to hold the position long enough for it to be effective in allowing the tight muscles causing the pain to fully “let go”.

Heat (using a wheat bag)

Another incredibly effective self care method of treating sciatica is by applying heat (a wheat bag) to the area. Heat relaxes the tight muscles enough to let them soften to release the affected area, and take the pressure off the discs compressing the sciatic nerve.

Along with these few very effective practical steps you can take at home, we use Myotherapy and Remedial Massage to manipulate the the surrounding area to allow softening and restoration of a better range of motion for less pain and restriction. This is the key to recovery when it comes to many neuro-musculo-skeletal conditions in the body that Myotherapy specialises in treating.

9 Steps to a Better Pregnancy and Birth

Dry Needling