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Breath Work for Long Term Covid Recovery

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...

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The Top-10 Benefits of Gyrotonic Method

If you are looking for the next phase of your wellness journey, or are experiencing back, neck, and muscular-skeletal problems due to poor posture or stress, the Gyrotonic Method might be the solution for you. This three dimensional exercise system, predominantly uses a machine called the Pulley Tower Combination Unit. Designed with rotational discs and weighted pulleys it allows the user to strengthen and stretch simultaneously through spiralling, circular and undulating movements paired with corresponding breathing patterns. If you have heard of this and want to know more, here are the top 10 benefits of Gyrotonic Method. 1. It Releases Tension in the Body Imbalances in our body is often reflected in our posture, and we can carry that as tension in many different parts of our...

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Self-Massage, Benefits and How To Guide

My mission is to help you become a better you, by offering advice on anything from healthy eating, keeping active, finding balance, controlling your stress levels and healing the damage of modern lifestyles and habitual movement patterns. The past couple of years have been incredibly challenging and with unpredictable times times ahead, it is more important than ever to look after yourself.   Animals and humans alike enjoy receiving massage, probably because it is the a way of showing love through physical contact and movement. When you perform self-massage, you are also showing respect and gratitude for and to your amazing body. Self-massage isn’t difficult, doesn’t take much time, but the benefits can be far-reaching: Self-massage can help you soothe your  Muscles, Joints Connective tissue Nervous system  The...

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Love Your Shoulders

  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....

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Functional Breathing – What, Why, How

On my daily walks, I cannot fail but be impressed by the number runners of all ages and levels of fitness that now populate the park. It may be my imagination, but it seems as though more people have taken up running since Covid-19  arrived on the scene. Apart from running technique (more on this in another blog), I notice their breathing as they plod/shuffle or soar past maintaining (mostly) social distance. So, is there a correct way to breathe and why does it matter? How you breathe affects every area of your physical and mental wellbeing. Whether it is premature ageing, dodgy digestion, weight gain, disturbed sleep, anxiety or reduced athletic performance, poor breathing is usually a factor. If you suffer from asthma,  hay fever or...

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Benefits of Stretching at Work/Workstation Stretches

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...

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Understanding Your Spine & How to Keep It Healthy Part 3 – Lumbar Spine

The lumbar spine refers to the lower back, it starts about 5-6 inches below the shoulder blades and connects the thoracic spine to the sacral spine. Consisting of 5 vertebrae (L1 - L5) the lumbar spine is designed for power and flexibility - lifting, twisting and bending. The lower the vertebra the more weight it must bear, therefore the two lowest spinal segments L4 - L5 bear the most weight and are most prone to degeneration and injury. The lumbar spine meets the sacrum at the lumbosacral joint L5 - S1. This joint allows for considerable rotation so that the pelvis can swing when walking and running. The spinal cord travels from the skull through the spinal column to where the thoracic spine meets the lumbar spine at...

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

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...

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

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...

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Foot Anatomy, Problems and Top Tips for Functional Feet

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...

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