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Breath Work for Long Term Covid Recovery

29th April 2022

Blog, Featured, Health, Lifestyle, Motivation, News

As a disease that attacks the respiratory system, often causing long-lasting damage and leading to issues such as acute respiratory distress syndrome and pneumonia, a lot of people who experience chronic COVID-19 symptoms, also known as long COVID, can have difficulty breathing for quite some time. As such, an important part of long-term COVID recovery is regular practice of breathing exercises. These exercises as described here are playing a key role in the treatments being used across the board for patients recovering from COVID. Are Breathing Exercises Effective? Typically, you might associate breathing exercises with methods of treatment designed to fight things like anxiety, stress, and depression. There is a lot of evidence to show that they can help affect the parasympathetic nervous system which plays a key...

Pelvic Pain/Sacroiliac Joint Pain

22nd November 2021

Blog, Featured, Health, Uncategorised

What is sacroiliac pain or dysfunction? Intense pain in the pelvis, deep part of the buttocks, low back and/or leg can be caused by your hip, spine or Sacroiliac joint (SI) joint or all three. Anatomy of the Sacroiliac Joint Your 2 sacroiliac joints (SI) are located in the pelvis and link the sacrum (triangular shaped bone at the base of the spine) to the ilia (hip bones). Your pelvis divides the weight of the upper body between the legs, therefore these joints are functionally important for the control and distribution of force between the upper body and the legs. Think of them as shock absorbers, mitigating gravitational forces as well as those generated by standing and walking. They are true joints, lined with articular cartilage and stabilised by strong...

Love Your Shoulders

28th September 2020

Blog, Exercise, Featured, Fitness, Health, Motivation, Uncategorised

Shoulders are often an unloved body area; we tend to take them for granted until something goes wrong. Common conditions such as frozen shoulder, aside from being painful, make everyday tasks like reaching, lifting, or dressing yourself very difficult. My philosophy is prevention is much better and easier than cure. Some regular mobilising, dynamic stretching, and strengthening of your shoulders will increase your overall body strength, decrease the load on your bones, ligaments and joints. In addition it will help you get more from any exercise that involves the upper body, be that tennis or weight lifting. We have an amazing number of Shoulder Movements: Flexion Extension Abduction Adduction Horizontal Flexion Horizontal Extension Medial Rotation Lateral Rotation Circumduction Tuning in to Your Shoulders Let’s explore the right shoulder....

Looking After Your Hands & Wrists

30th August 2020

Blog, Exercise, Featured, Health, Lifestyle, Uncategorised

Covid-19 has accelerated the digital transformation and many of us are spending much more time on our devices. As as result I am seeing clients with hand and wrist pain, arising from chronic tension and stresses. Here I share my top tips for relieving hand and wrist tension. Causes of pain such as osteoarthritis, carpal tunnel syndrome and gout require medical intervention and are beyond the scope of this blog. A Bit of Anatomy Bones The forearm extends from the elbow to the wrist and contains two bones, the radius and the ulna. The wrist contains eight bones which articulate proximally with the radius and distally with the metacarpal bones which make up the hand together with the phalanges. Muscles The forearm has an anterior compartment which consists of the...

Why Young People Should Stretch

29th February 2020

Blog, Exercise, Featured, Fitness, Health, Lifestyle, Uncategorised

Whether you are an athlete or have an average level of physical activity, I believe stretching should be an integral part of your daily life. Often, young people focus on building muscle and developing aerobic fitness, but flexibility is equally important. Why Stretch? Stretching is necessary - it helps keep muscles and fascia flexible, strong and healthy, thus maintaining range of motion in the joints. A short tight muscle is a weak muscle. For example, young people who are office based or in full-time education sit in a chair for a large part of the day. This tightens the hip flexors and hamstrings making it more difficult to extend the legs and knees fully, which affects walking. Now imagine what could happen when more stress is placed on...

Benefits of Stretching at Work/Workstation Stretches

13th January 2020

Blog, Exercise, Featured, Health, Lifestyle, Motivation

Benefits of Stretching at Work/Workstation Stretches In previous blogs I have mentioned how sitting creates compression in the spine, increasing pressure on the discs and shortening the pelvic muscles. Stretching throughout your work day will help you avoid injury to your low back, shoulders, knees, elbows and wrists, reduce your stress levels and potentially increase your productivity. Often clients are self-conscious about stretching at work, but consider the importance of maintaining blood flow and nutrient supply maintaining elasticity and energy levels of your tissues, to enhance your flexibility joint mobility reduce muscle tightness and discomfort improve muscular balance posture muscle co-ordination and you just might feel the odd side-glance is worth it. Who knows you might start a new wave of body awareness in your office. Although the main areas to...

Understanding Your Spine & How to Keep it Healthy – Part 2 (Sacroiliac Joint)

24th October 2019

Blog, Exercise, Featured, Fitness, Health, Motivation, News, Uncategorised

The sacroiliac joints (SI) connect the sacrum, the triangular shaped bone at the base of the lumbar spine to the left and right iliac bones, the large bones that form your pelvis. The SI joints have several functions They support the weight of your torso when you are upright They help maintain balance as you walk They act as shock absorbers for your spine They act as a hub for the transfer of force between your legs and your torso They are designed as a stable joint with limited mobility. Movement includes Nutation or anterior tilt (flexion) of the sacrum between the ilia Counter-nutation or posterior tilt (extension) of the sacrum between the ilia Small movements of the ilia themselves Stability of an SI joint depends primarily on the stout...

Understanding Your Spine & How to Keep it Healthy – Part 1

3rd July 2019

Blog, Featured, Health, Lifestyle, Motivation

The spine is complex and is one of the most important components in the body. I think it is important for everyone to have some understanding of its anatomy so that they can make appropriate decisions about treatment if they suffer from back pain, or want to maintain a healthy spine. The spine is made up of 33 individual bones (vertebrae) stacked on top of each other in 5 areas: Cervical Spine - consists of 7 vertebrae C1 - C7. C1 is the atlas vertebra; your skull sits on top of this. C2 is the axis vertebra.C3 - C7 comprise the neck. Thoracic Spine - has 12 vertebrae known as T1 - T12 and forms your upper and middle back. Lumbar Spine - consists of...

Foot Anatomy, Problems and Top Tips for Functional Feet

23rd May 2019

Blog, Exercise, Featured, Fitness, Health, Lifestyle, Motivation

As summer approaches I often teach a series of classes dedicated to “unloved body parts” as we prepare to peel off extra layers and get ready for the holiday season. For many, feet fall into this category, yet as the foundation of our bodies they are a really important part of our natural balance-keeping systems. Humans have a unique foot shape that allows us to walk, run, climb and do many other activities. Although hands have a similar structure, feet, because they bear more weight, are stronger and less mobile. The bones of the foot are organised in rows, named tarsal bones, metatarsal bones and phalanges. These make up the toes and blade of the foot. The largest bone of the foot is the heel (calcaneus), it...

Knees – Anatomy & Health

7th May 2019

Blog, Featured, Health

Knees are something of a hot topic in the studio at the moment. I thought you might benefit from understanding their anatomy, typical problems, why they occur and tips for maintaining knee health. Knee Anatomy The knee is one of the largest and most complex joints in the body. It is a synovial joint which connects the femur (thigh bone) and the tibia (shin bone) in the lower leg (tibiofemoral joint). The fibula (calf bone), the other bone in the lower leg is connected to the joint but is not directly affected by the joint action. There is a second joint where the knee cap meets the femur ( patellofemoral joint). These two joints work together to form a modified hinge joint that allows the knee to...

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