Visualise your 90-year-old self.
Which 6 habits do you need now so that someday, you’ll be the legendary grandparent doing push-ups at your birthday party?
As Dr Stacy Sims said, ‘I’d rather be the oldest person in the weights room, than the youngest person in the care home’. Find out what you can do now to make your 90 year old self grateful…
Did you know that half of women aged over 50 will break bones due to osteoporosis, and a fifth of men?
Nutritionist Amber Cotton, explains how taking a whole-body, whole-lifestyle approach to bone health will help reduce the risk of fractures.
Read more to discover the time limited offer for Amber’s 6 week program
Centering in Pilates focuses on engaging core muscles, improving posture, balance, and control. It enhances body awareness, supports efficient movement, and reduces injury risk. In daily life, centering promotes proper alignment, making tasks like lifting and sitting easier, while strengthening stability and reducing strain on the body.
Read on to find out how to apply this principle into your Pilates practice and day to day life
Did you know that inflammation speeds up the aging process?
Chronic inflammation increases the risk of many conditions associated with old age, including diabetes, heart disease, and cancer. Age-associated inflammaging has also been linked to increased risk of cognitive decline and loss of muscle mass and strength in older adults.
Read on to find out the 4 ways to control inflammaging
One of the key principles of Pilates is learning to work your body whilst aided by your breath.
How can breathing help with maximising the effect of exercise?
Headaches, migraine, back, neck or joint pain, irritable bowel syndrome (IBS), fibromyalgia – they’re just some of the common causes of chronic pain.
We understand how physically and emotionally draining long term pain can be, and many clients come to us having ‘tried everything’!
Find out how to identify the triggers of pain, how to break the cycle of constant flare ups, and how to finally do the one thing you have been avoiding for fear of re-injury…
For decades, icing an injury has been a standard recommendation, especially following acute trauma like sprains or strains. However, recent evidence suggests that this approach may not be as effective as once thought. In fact, icing could actually delay recovery and hinder the body’s natural healing processes.
Read on to find out better was to reduce pain and support your healing response…
Ignoring this inner wisdom can lead to frustration. If you solely rely on external advice and it doesn’t work, it’s easy to blame your body for not responding as expected. This erodes your confidence, autonomy, and trust in your body’s innate ability to guide you. Over time, it may even diminish your capacity to make empowered decisions about your health.
Read more to find out how to improve your listening skills and rebuild the confidence in your body…
If like me you have been one of the many that have come down with a nasty bug this winter, you will want to find ways to alleviate the uncomforatble effects!
Here I share the best natural remedies to help alleviate the symptoms of coughs and colds that have worked for me and my family.
When you're battling a cough or cold, comfort and recovery are key. Here are 10 effective actions to help soothe symptoms and support your body’s healing process:
By practicing this technique, you’re not only calming your mind, but you’re also increasing the flow of oxygen to your organs, brain, and cells, which can help you feel more alert, energised, and grounded.
Read on to learn some simple breathing techniques and mindfulness skills…
Seasonal Affective Disorder can affect both mental health and physical well-being, including immune function. By taking proactive steps such as increasing light exposure, engaging in regular exercise, improving your diet, prioritising sleep, and considering therapies like red light therapy, you can manage SAD more effectively and support your immune system during the colder months.
If you think you might be experiencing SAD, here are 6 actionable steps to take…
The clocks have gone back and the days are shortening. Before we know it, the festive season will be upon us.
This is an ideal time to think about supporting our immunity, especially with all the viruses around this autumn.
I can only hope that our efforts have made a difference as I remember the phrase…
‘It will never be enough, but it will never be too little’
Navigating your 40s can bring about many exciting changes, but it can also leave you wondering why your body isn’t behaving quite like it used to. If you’ve been experiencing new symptoms lately you might be wondering, "Could this be perimenopause?"
Understanding these changes, and what you can do to alleviate them, can help you navigate this transition with greater ease.
Signs and Symptoms of Early Perimenopause...
There is so much fear, loss of confidence and hopelessness associated with chronic pain, but when we look at the greater picture of all the issues involved, we can begin to unpick the contributing factors and address some of the unhelpful language, assumptions and outdated protocols.
Professor Peter O’Sullivan (Physio and educator) has identified 10 myths of back pain, and I would like to take each one in turn and give a constructive alternative to put you back in the driving seat.
I want to tell you about the areas of Kenya in which we work, where the support is needed most and items you may be able to donate or purchase for the women and children that we treat...
Symptoms may be showing up in one particular area of the body, but we look at the whole of you, because everything in the body is connected, including the mind, and sometimes the cause of a symptom in one place is actually due to an imbalance somewhere else entirely.
July is National Picnic Month, as well as being Plastic Free July: could you create a picnic without using any plastic?
Nutritionist, Olivia Smart discusses the dangers of the chemicals in plastics and offers 10 practical solutions to help you find ways to reduce it’s usage
As environmental awareness grows, the month of July has become synonymous with the global movement “Plastic Free July.” This initiative encourages individuals and communities to reduce their reliance on plastic, not only to combat pollution but also to address the lesser-known but significant health risks associated with plastic usage. Among these risks, hormone disruption is a pressing concern that warrants our attention.
Studies have found that people who engage in regular physical touch are less likely to experience symptoms of anxiety and depression, as human touch lowers blood pressure and cortisol levels (cortisol being the stress hormone). It can also trigger the release of oxytocin, the hormone which, amongst other things, promotes emotional bonding to others.
It can also help with relaxation, trust, security and self-esteem. Do you need more touch?
Can Amber help you with women health concerns, such as hormonal health, including perimenopause, thyroid issues and weight gain?
Through genetic testing, Amber can offer a truly individualised approach to your health.
The top piece of advice that applies to everyone, and is not to be ignored! It can save you from a lot of bother…
Losing one or more basic movement patterns suddenly turns moving, that used to be so easy and smooth, into something that feels more awkward. When a movement no longer feels natural, it is more likely to result in injury.
When your back ‘goes’ it can feel extremely painful and often very scary. It can make you catch your breath with sharp spasms, feel bent forward or lopsided, and can often leave you sleep deprived and anxious.
However, there is much you can do yourself, read this back-saving first aid guide…
There is a lot of scientific evidence showing that dark chocolate can provide powerful health benefits, and personally I love eating a couple of squares of guilt-free dark chocolate after a meal as it gives me that sweetness hit that many of us crave.
If you ever needed an excuse to eat chocolate, here it is…
Since early March hackers have disabled and taken over the SOP Facebook page and begun impersonating Emma and posting content. It is possible that the posts may become malicious. There could be posts that advertise fake products or services in exchange for personal details or money.
It is therefore vital that followers stop following the Stockbridge Osteopathic Practice account, avoid commenting, liking and sharing content and above all, not to part with any money or personal details.
Emma explains what the opposite of sitting is and offers 6 easy ways to incorporate more of this extraordinarily beneficial and underrated form of movement into your life
Tracey loves the diverse benefits of Osteopathy beyond treating back and joint pain. And especially enjoys alleviating migraines, concussions, and supporting mothers and babies with feeding and sleep routines and using Cranial Osteopathy as a gentle and effective therapy. I hope to raise awareness about Osteopathy's value in supporting active and fulfilling lives.
Can Tracey help you?
At last, Spring is here, and hopefully bringing with it some warmth and sunshine. Getting into your local woodlands is not only good for your physical fitness, but there are some other incredible benefits, from lowering blood pressure to improving focus and even boosting healing. Read more to find out the healing benefits of going into the woods…
If you’re struggling with regulating your circadian rhythms and noticing that your sleep is poor, you’re frequently snacking, stress and anxiety is an issue, injuries won’t heal and you’re gaining weight, try these 5 steps…
MLD relaxes the sympathetic nervous system (the network of nerves that helps your body activate its “fight-or-flight” response), reduces pain and enhances the activity of the immune system.
The term ‘detox’ has become an overused and often inaccurate term in the wellness industry. Its popularity has led to the marketing of products and programs promising quick fixes and often oversimplifying complex physiological processes. So I’m here to set the record straight!
Decisions, decisions! In a world inundated with convenient and tempting but often unhealthy options, making the decision to prioritise health can be challenging. However, by adopting a few simple strategies it is possible to transform healthy living from a daunting task into a seamless and natural part of daily life.
Read on to find out how to, not only make the healthy choice the easy choice, but to make it the unavoidable choice…!
Your baby has been crying constantly for hours, you’re exhausted, your house looks like a hurricane hit and no one has eaten properly for about three days. This is a very familiar scenario for lots of parents of new-borns. We all know that babies cry. But some cry more than others….help is here!
Either way the message in the media is clear; just because it has always been, does it have to continue? Does it still serve its purpose? Or does it feel the right time for a change?
When we become aware of our habits, and only then, can we then become aware of what is not serving us anymore, or has even become a burden or stressor. Read on to discover how to navigate Christmas without the pressure and worry…
A healthy immune system is essential in helping you to resist colds, fight off respiratory viruses or defend you against a whole host of other infections. But did you know that nearly 70% of your immune system is found in your gut?
October is Menopause Month, and women’s health is my favourite subject, so I wanted to bring you my top tips on not just surviving this period of your life, but really thriving!
On my Womo Women’s Health Course, these are the top reported concerns that women have, and here in brief, I will offer some solutions...
What do we mean by ‘posture’? It is rather an over-used word and can be confusing. You could interchange the word ‘shape’ for the word ‘posture’. When I assess shape I am looking at the position of the body when sitting or standing, and where the centre of gravity lies. It is how the body has adapted to misalignment that creates poor posture and an altered centre of gravity. But what can we do at home to improve it?
As an Osteopath I recommend some form of self care to all my patients as what we do with hands on treatment in clinic is a kickstart but it is then up to you and what you do on a daily basis that will make the effects of treatment last longer and hopefully get you feeling better quicker. This then also helps for the medium-long term plan which will educate you on what is normal and what is stiff or tight so you can work on areas before they become a bigger issue.
It’s not often you get to witness pleasure and celebration in ageing, certainly not in the average Western community.
Visiting Sardinia (a designated ‘Blue Zone’) for my holiday this year opened my eyes to the joy, positivity and purpose that ageing can bring.
The longest lived communities live in the mountains, but beyond that, I look forward to finding out more reasons for their good health, such as how do they manage stress? Whether religion plays a role? What is the typical diet? Do they use traditional and natural medicines? Is there inter-generational living? What does their daily activity, movement and exercise consist of?
How often do you hear this, or even say it to yourself, when you have ongoing symptoms, aches or pains?
Well, I’m here to stand on my little soap box and to boldly say, it’s not your age, it’s not inevitable or to be expected, and there is something you can do about it!
Foam rolling is slightly controversial with some saying it’s a great way to relieve sore muscles and others claiming that if it is done badly it can cause more damage than good to the body.
So what are the dos and don’ts of using a foam roller?
As much as we love to see you, the summer months surge in gardening activity is responsible for a surge in appointments as a result of garden related back strains and shoulder injuries. Lifting pots and starting the lawn mower are classic injuries along with the overuse of pruning and reaching overhead with hedge trimmers.
Once the healing process is well on its way, and you are feeling better, how can you maintain your new found wellbeing when life goes on - you have to continue at your desk, drive long distances or keep up your regular run or cycle?
Think back to the last time you booked an appointment with us or another healthcare professional. Were you in pain? Were you in need of help fast? Did you have an event, such as sport, travel or holiday you needed to be feeling fresh and fit for? Were you hoping for a quick fix?
These are the 5 First Aid Remedies I always have close-to-hand and when travelling - especially with children. When reaching for the paracetamol, consider using a homeopathic remedy instead…
Do you constantly look at the ground when you’re walking (or running)? Now that we are all heading out to enjoy the warmer, longer days, it is worth checking in with how you are moving.
Here are 7 tips to reduce the impact of walking or running on the back, hips, knees and pelvic floor…
Typically, we are a little dormant at this time of year, the Winter keeps us in our chairs a little longer as we stretch out the working day. But with the lighter evenings approaching we will be getting back into the garden and just like the spring flowers we will be prepare for our burst of energy for Easter holidays.
MLD relaxes the sympathetic nervous system (the network of nerves that helps your body activate its “fight-or-flight” response), reduces pain and enhances the activity of the immune system.
These are protein packed, super nourishing snack bars, that will boost a mid-afternoon slump or satisfy a sweet craving, and thanks to the nuts and seeds they won’t spike your blood sugar. They are even good for your gut microbiome by providing lots of prebiotic fibre.
A warmth in the air has an irresistible pull - suddenly the garden needs sprucing up after winter, or the tennis courts have dried up enough for a proper game, or a long hike planned after a long time spent indoors. All fantastic to do, but if you haven’t done anything physical since October, it can be quite a shock to the unsuspecting body.
Your hips control the arch of your foot, therefore your glutes are your best arch supports. They can’t be bought, they must be developed.
Cranial Osteopathy treats the very subtle motion of the cranial rhythm. Being such a subtle movement, it only needs very light pressure and touch to assess it and to create a change during treatment.
Feeling a bit down in the dumps? Has your motivation for your resolutions run out? Coughs and colds taking their strain, or just feeling the cumulative effect of damp, cold, short days? February can be a challenging month for us, hence it’s often referred to as the ‘slump month’. It doesn’t have to be like this, lets shake things up and put the thrill back into the month of love!
Our bodies are like a car - they need fuel to run. What we put into them determines how well they run especially when it comes to energy production.
As some of you may be aware if you have seen me in clinic, I am crazy about football but unfortunately I tore my ACL just over 2 years ago. I tried to manage it as best as I could but after 3 relapses where my knee kept giving way during exercise I had an MRI and met with a knee consultant. And so I booked my surgery…for a few days before the start of the World Cup so I could recover whilst watching every minute of football…obviously.
Is it really possible to move better without an exercise class, rearranging the diary, gym subscription or expensive kit?
Practitioners recommend the pelvic tilt when your lower back hurts, as the tilting activates the deeper abdominal muscles so that the lower back muscles don’t have to take as much strain - so they relax. The tilt can be done in standing, or as a small Cat Stretch on hands and knees, but the safest way, which also gives the most feedback - via the floor - is a basic pelvic tilt when lying on your back.
As the mother’s story unfolds beneath my hands and I feel the trauma, the shock, the breath held as if braced and in waiting, I question again and again, what can I do?
In 2003, two friends, Travis Garone and Luke Slattery, discuss recent fashion trends and the sharp decline of the moustache. Inspired by a friend’s mother who was fundraising for breast cancer awareness, they decide to make the campaign about men’s health and aim to fundraise for a prostate cancer charity. The 1st Movember has 30 guys willing to take up the challenge. By 2021 there are 6.8m Mo bros and Mo Sisters involved.
When was the last time you thought about your bone health? The chances are that it’s not something you often think about, especially if you’re young. But bone health is something you should pay attention to. Whether you’re 17 or 70, eating the right foods, doing bone strengthening exercise, and getting enough calcium and vitamin D, will all increase your bone density and minimise bone loss.
We work in many different areas, but in particular, we focus on the Maasai girls as they are still subjected to female genital mutilation (FGM). We provide education within the Maasai communities, a rescue home for those fleeing FGM, and free healthcare for those suffering the aftermath.
The Tour de Test Valley was held on a fabulously sunny and autumnal day a couple of Saturdays ago near Grateley. It was their 10th, the biggest (with over 153 cyclists young and old) and best event yet. They have raised over £40,000 for CALM (Campaign Against Living Miserably - a mental health charity) and still counting. For a £10 donation to charity, Tracey and Sarah from the SOP team gave sports massages to the tired legs, shoulders and backs of many grateful cyclists throughout the day.
As we leave summer behind and look ahead to the darkening shorter days of winter, there is one vitamin that deserves our attention: Vitamin D. Vitamins typically are not made in the body – we get them from food. However vitamin D isn’t actually a vitamin – it’s a hormone and it is made in the skin from exposing a form of cholesterol to UV sunlight.
When the body hurts, it can be hard to motivate yourself to add on exercise. What if it starts hurting more?
Pilates is a way of aligning the body, so that muscles and ligaments are moved at optimum length and strength around a joint, or along the spine. This means that with Pilates, your body gets used moving in a more flowing and flexible way.
Pilates exercises can be adapted to start at any level, added on to an already existing exercise schedule, or as the first baby steps towards moving with confidence…
With Back Care Awareness Week around the corner, is it time we take a look beyond our symptoms and at what might actually be at the root cause of all our aches and pains?
6000 years ago, it appears that man was already performing what we can now call complimentary medicine. Early man discovered, without the NHS, to use touch to alleviate pain, maggots to remove infected flesh and herbs to help heal a number of different ailments.
The new football season is finally back after what seems like a long 3 months…luckily we had the joy and success of the Women’s Euro’s to grip the nation! We are now 2 games into the new premier league season and already we have seen some high profile injuries, so what can we do to try prevent such injuries ourselves?
I recommend 3 things to reduce the risk of long term joint aches, pains and arthritis…
I regularly see patients complaining that they have hip pain and pointing to their sacroiliac joint (SIJ) and then other’s pointing at their hip joint saying that they have pelvic pain. It is confusing because most people don’t realise that they have joints in their pelvis and unless you’ve sat in long lengthy university anatomy lectures it’s not obvious at all. Have a look on the diagram then read on!
As a child I loved playing in the dirt and climbing trees so I guess the natural transition was to engage in nature and then gardening. I also love being outside so not having enough to do with work and my sports, I decided seven years ago to take on an allotment.
Tomorrow I will be teaching the last class of my current Womo women’s health course, and again what has delighted me the most on this, and every course I have taught so far, is the incredible support, compassion and friendship that have come out of them.
Cold water emersion actually helps you to relax, and can even help with feelings of anxiety or depression.
Ooo, did you just raise an eyebrow? I hope you did. This statement might just cause a little stir, because the popular belief is that we can make choices about our behaviour, good or not so good, every second of every day; or can we?
There is no quick or simple answer but let’s start with the basics. Precious cuddles time, the ‘skin to skin’ time for bonding - this contact releases oxytocin known as the 'love or bonding hormone'. It helps in many ways in which to comfort both mum/dad and baby and results in less crying and sleep. This also stimulates the release of other feel-good hormones, such as dopamine and serotonin, while reducing stress hormones, such as cortisol and norepinephrine.
Stop belly breathing! Your primary muscle of respiration is your diaphragm, not your belly. Read more to understand my thoughts on this overused and misdirected cue.
April is Stress Awareness month, and when barely a day goes by without a sense of worry, stress, pressure or anxiety at the moment, I felt this was a timely topic to write about.
Hayfever is an allergic reaction to pollen (the allergen) which can ruin the seasonal pleasure of spring and summer for severe sufferers, causing distressing and debilitating symptoms, or may be just a mild irritation for others. Dr Gill Pearson explains how homeopathy can help.
Sarah Sellick explains why just showing up and going through the motions isn’t enough to get fitter and see the results you want. Read on for tips on how to get the best out of your exercise.
Finally, Spring is creeping in little by little. More birds singing, a few daffodils springing up in the verges and the sun, when it does shine, definitely has some warmth to it (through the kitchen window at least)!
And yet with events of the last ten days, our yearning for the grey skies of the last month to be replaced by Spring has perhaps paled into insignificance while we simply count our blessings for the basics in life, such as food and shelter.
It is often said that men, for some reason, do not seem to look after their health as well as women. Wives can become frustrated with their husbands because they prolong seeing their osteopath or other health care professional. They put up with the pain! Or they seek help reactively to pain rather than trying to prevent it. Nicola has written an article about osteopathy and how early intervention with aches and pains can help in the long run.
Because osteopaths look at the body as whole when treating, making us great practitioners, sleep patterns often come up in case history questioning. This is because lifestyle factors have such an important role to play in the healing process.
We use our sleep time to recover and repair. Our immune system strengthens, allowing us to fight off viruses and bacteria, our brain function increases meaning that we suffer from less depression and lack of motivation, and we release hormones that build and strengthen muscle. We basically reboot!
✍ With the Womo women's health course in full swing and having recently been so focused on the girls, this month it’s all about the guys!
Statistically, men are less likely to lead healthy lives, and are more likely to smoke, drink and have heart and obesity related conditions. 1 in 5 will die before the age of 65. Fortunately men’s health is increasingly in the spot light, and awareness is being driven through the media with events such as Movember, International Men’s Day and Men’s Health Week.
Wow! It's January 2022. A very happy new year to you! Let's look ahead to what's in store for us in 2022. First there is the return of WOMO. Looking further ahead and in keeping with with looking after "you" at our core, we'll continue to have monthly newsletters packed full of health tips but they'll take on a new format aiming to answer your questions each month. See the blog for full details but here's a quick synopsis.
The humble foot, most often encased in tight little shoe coffins, needs to be mobilised, strengthened and utilised in much the same way we allow and prioritise the freedom of movement in our hands.
Read on to find out corrective exercises and environment changes to support your feet…
We all start the New Year with new goals that we want to achieve in the coming year and we usually do well until February and March come around and things start to go back to how they were before. Those visits to the gym can become less and less frequent and you start to struggle for motivation. So what can you do to keep on the right track? Here are some little tips and tricks…
Anneli has just attended a course by physio Philippa Satchwell that gives new information on how Pilates can help you if you have have osteoarthritis, joint replacements, frozen shoulder, rotator cuff injury, low back pain, spinal stenosis, osteopenia or osteoporosis.
Some FAQs from men:
Q) Can you help with headaches too?
Q) I don’t know what you do but it helped my back and was very gentle. What was it?
Q) Do pelvic floor muscles apply to men too?
Yes!
Pilates is a movement programme that was put together by Joseph Pilates, who initially taught it to injured soldiers in the First World War.
Top Tip Number 1: Check your bits. Regularly check your testicles for lumps and bumps and stay alert to any changes in bowel function, urination, erection or ejaculation. Night time urination and ‘stop-start’ pee could be a sign of an enlarged prostate. But the good news is that ejaculating a couple of times a week helps reduce prostate cancer and stress!
The more you understand about yourself and your body and the more knowledge you have, the more empowered you will feel about making decisions about your health and the care you need.
You ask, we answer!
Christmas message from Emma
It is fundamental to our well being that we respect and honour our own thoughts and feelings…
The pelvic floor diet is more a way of living, than a diet, quick fix or any form of restriction. But it certainly is possible to eat in a way that supports your pelvic health. Here’s how…
It takes just 3 minutes of slow, mindful breathing to switch our body from the sympathetic state of fight or flight, into our parasympathetic state of rest and digest. Read more to find out how
For every inch the head moves forward of its midline position, the body has to bear an additional 4.5kg of force. That could be up to 19kg! Read on to find out how to fix your alignment!
Being able to stand on one leg for 20 seconds is a proven method of checking your overall health. Why? Anneli explains.
Do you often wonder this? You’re knot alone! This is one of the most frequently asked questions in my treatment room. Find out more here…
When the respiratory system is under duress, the rib cage becomes tight, the lung capacity is shallow and the nervous and muscular systems struggle to relax. Sarah explains how to alleviate this.
Leaking urine when lifting, jumping, sneezing, walking and running is a sign of leaking pressure.
If the balance of the head on the neck is lost, the control of the pressure system throughout the whole body is lost.
Only when we move away from just performing Kegel’s (pelvic floor exercises) and consider the bigger picture, is it possible to really help women long term with their pelvic health.
Change is at the heart of Psychotherapy and as the Summer drifts out of view and the scent of Autumn draws closer, I always find myself wondering about change. How do we bring about change and what stops us from changing?
The chest is an incredibly important part of the body; it is the seat of the heart and the lung and many of us ignore the health of these organs and put them under increasing pressure by soldiering on when we have a respiratory infection, not exercising adequately and engaging in bad habits such as smoking and vaping. We are also constantly exposed to environmental toxins, bacteria, viruses and moulds.
I have loved the long days, late evenings and having all my kids, their friends, and friends of friends… buzzing around, and it has been a very happy chaotic summer, but I am now in need of catching my breath and refocussing.
I have always found September is a much better month to kickstart a new health plan than January.
Read more to find out how to kickstart your September health plans
Lockdown has prompted us to look outside our usual routines and lifestyle to find alternative ways to exercise, entertain and take care of ourselves, and there has been a boom in wild swimming.
Read on for top tips on wild swimming and all it’s incredible benefits
When did you last swing a golf club, hit a tennis ball, run the length of a hockey pitch or tackle another player in a match? Or maybe you would have done none of these things, but are instead going from no gardening at all straight into long days bent over a flower bed and vegetable patch? Whatever you are doing - Pilates can help you stay injury free.
73% of people who are set fitness programs give them up! Whether we are looking to help manage an injury, reduce pain or to keep ourselves healthy we all know that movement and activity is the best course of action. But why do we find it so difficult to stick with it?
Hayfever is an allergic reaction to pollen (the allergen) which can ruin the seasonal pleasure of spring and summer for severe sufferers, causing distressing and debilitating symptoms, or maybe just a mild irritation for others. But homeopathy can help.
Alternating home and office working has great potential to maximise movement, here are my top tips for making the most of your hybrid week
What if I told you I know the ultimate form of pain relief (and it’s not drugs or surgery)?
Would you be hammering on my door or viewing me with scepticism?
Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.
In a society that so highly values positivity, independence and resilience, there is often little room for expression or sharing of our more uncomfortable emotions like hate, desperation, apathy, anger, disappointment.
Did you know that not all pain is treated the same by our brains and bodies?
We can think of our brains as an old fashioned phone switchboard operator and sensory and pain messages as the phone calls waiting to be put through.
This lockdown has felt very different from the one last March. During the first lockdown the sun was shining, being off work was a bit of a novelty, a time when we could finally get those jobs done in the garden or home, enjoy no school runs or take up new hobbies.
It is crucial that we have excellent circulation and drainage throughout the body, in our arteries, veins, lymphatics and around and within our organs for our immune system to work at its optimal best.
Most people love sleep but many of us have been struggling with this favourite past time during the coronavirus pandemic at a time when boosting immunity through sleep has never been more important. It is so frustrating but hopefully this advice will help.
There is plenty of scientific evidence that shows that regular exercise helps sleep.
The key here is “regular”. So many of us struggle with creating lasting exercise habits - we think we need to go from doing nothing to spending hours exercising each week, which we then can’t keep up for more than a week or two.
One of the advantages of this latest Lockdown for new parents is the precious cuddle time, the ‘skin to skin’ time for bonding. This contact releases oxytocin known as the 'love or bonding hormone'.
I created this workout to help patients fit in their strength training around their busy lives, and the feedback has been great.
Since qualifying as a Women’s Health Osteopath last year, I have had the privilege to work with many women suffering with a wide range of women’s health related issues. I have experienced great joy along with my clients, to see their pelvic health transforming and their lives changing as a result of applying the osteopathic approach to their concerns.
As the days start to shorten and we begin to spend more time indoors curled up on the sofa with family, friends, or with a book, phone or TV to entertain us, it is still possible to strengthen and mobilise our bodies.
Swapping the sofa or chair for the floor is a simple solution for adding more movement to your day.
Diastasis recti (abdominal muscle separation or tummy gap) is very common after pregnancy, in over-weight men and occasionally in athletes. It is not a tearing of the abdominal muscles, but a stretching of the fascia (linea alba) in-between them. This is due to forces either internally or externally stretching or pulling the rectus abdominal muscle apart.
If like me you’re a Lockdown gardening newbie, or you’re a green fingered expert, these tips on staying injury free as you tend to your plants are essential.
I like to think of this approach to gardening as ‘garden circuits’ as it helps to get you in the right frame of mind before you even start. Gardening can vary from a light activity to some heavy and demanding movements, and getting into the mindset of preparing for a workout can really help reduce the injuries that often bring clients to my door.
Is it possible to have such a thing? I don’t like the implications associated with diets, so this is more a way of living, than a quick fix or restriction. But it certainly is possible to eat in a way that supports your pelvic health. Here’s how.
We have it pretty good these days. Most of us don’t have to hunt, gather or even prepare our food anymore. We can travel without using our legs, we can open a door without using our hands, we can be entertained without moving a single body part.
We are rapidly losing our innate movement patterns of squatting, hip hinging, pushing, pulling, twisting, climbing, walking and running. We are becoming scared to even try these movements, let alone add a load, for fear of pain or injury.
When the pelvic floor is weak, dysfunctional and a bit leaky, the go-to solution is usually to try to strengthen it from below, ie. lifting the pelvic floor with exercises.
This is often not enough as it doesn’t address the load coming down from above. The pressure from the organs above continues to add to the dysfunction and can result in prolapse.
We are obviously designed to carry our organs in our pelvis on the pelvic floor, so why do they get so ‘heavy’ and cause leaking and prolapse?
Being in our comfort zone is well, comfortable. It’s a place where your activities fit a routine that minimizes stress and risk. So it’s tempting to stay there, especially if it’s resulting in a steady and consistent performance.
But what if stepping out creates the perfect opportunity to improve your performance, to feel proud of yourself and to feel the buzz of achievement?
When the body is tense and under stress it produces unhealthy levels of the stress hormone cortisol, which can contribute to weight gain, sleeplessness, digestive problems and headaches. Massage therapy has been shown to decrease cortisol levels in the body.
Come and see our Massage and Reflexology practitioner Sarah Sellick. She is in the practice every Thursday…
There’s been a little buzz on our Facebook page recently over a clip we posted in April. It was simply an MRI image of a person breathing, but it has reached nearly a million people and been shared thousands of times.
The way you breath is fundamental to the health of your organs, and it is often the first mechanism to be affected in times of pain, stress and anxiety. Read on to understand why, its wide reaching effects, and practical advice on correct breathing mechanics and exercises.
The aim of the #LoveYourHealth campaign is to highlight that by simply taking time for yourself everyday to eat well, drink more water, sleep lots, move often, relax more and love your body, it will ultimately improve your wellbeing and reduce the risk of chronic mental and physical illness.
To help you move more, we have created the 10 minute Kitchen Workout...
If you crave to fit into a size 12, run a mile, be beach body ready or be headache free, what happens when you reach that goal? Do you stop the quick-fix exercise programme, fad diet or other temporary solution? What happens to the motivation to keep doing what you are doing?
What happens if you never reach that goal? Do you give up?
Leaking urine when lifting, jumping, sneezing, walking and running is a sign of leaking pressure.
How can you fix this?
Having just returned from another hugely successful humanitarian trip I’m now trying to put my experiences into words.
We saw 1500 patients in 2 weeks, sometimes treating up to 350 patients in a day. Read on to find out about the places we visited and some of the incredible patients we treated.
Emma, Tracey and Joe will be travelling out to Kenya in November to work for the Divinity Foundation, providing humanitarian aid to women and children living in some of the most poor and remote regions of the country.
Read on to find out about thier work providing healthcare, protection and education for girls at risk of female genital mutilation (FGM).
Why do you want to 'stabilise' your core?
Core stability came from studies into low back pain, it was never meant to apply to the general population, and for most people, there are better ways of working these muscles.
So how should I strengthen my core?
What are you trying to achieve when you plank or crunch? Do you think your body or back or core is unstable?
No test has ever shown the spine is unstable, or how 'increasing stability' will reduce pain.
We need to think far more carefully about the language we use and the ratioanle behind the approaches we choose.
Having read some recent reviews and evidence to support a rehab programme for Plantar Fasciopathy, I wanted to share it with you. Read on to find out about a comprehensive rehab plan.
I look at why pelvic floor exercisies are not the answer for pelvic floor complaints, and why breathing, posture and pelvic position is the solution.
You aren’t fragile. You are strong. If you can take a step back and look at all the good your body is doing, I guarantee you, it will far out weigh the bad.
Pain and inflammation is a necessary part of healing. Trust your body and what it is telling you, it is working hard all by itself to get you pain-free again.
With our struggling NHS, overstretched mental health services, and prescriptions of anti-depressants doubling in the last 10 years, what can we do for ourselves to feel better and avoid (or reduce) medication?
Have you heard of Ecotherapy? Read on.
Our friends at Studio Yoga, Houghton are running their next course on Monday 30th January.
Best practise for the management of low back pain is for an integrated approach, offering a package of care, including Osteopathy, exercise like Yoga, and medication when necessary. Read on for all the details.
What do we actually mean by 'posture'? What is good and what is bad posture (and what even is ugly posture? Did you see the photo!?)? Read on to learn about your posture, the causes of bad posture, how to self-check and what to do to correct it.
It has recently been reported that the NHS will struggle to cope in the coming months with the influx of winter related ailments. Find out how you can help, by choosing alternative healthcare for non-emergency conditions, such as self-help at home, visiting your local pharmacist or Osteopath, and calling 111 for out of hours help.
Strictly Come Dancing star, Laura Whitmore, recently posted a photo on Instagram of her injured ankle, with tape and a foam roller.
Foam rolling is now a popular method of self-massage, but there are limitations and dangers to indiscriminately rolling your muscles.
Joe Batey, Sports Osteo, gives you the low down on Foam Rolling and how to avoid injuring yourself.
Who says you shouldn’t do them once you’re over the age of 10? I was ticked off as I sailed down aisle nine, wind in my hair, washing powder and tissues flying past me. A tap on the shoulder ‘Don’t you think you should stop doing that?’ ‘Never,’ I cried as I whizzed up aisle ten!
Remember, our bodies were created to move. If we don't keep our bodies moving, there is much we stand to lose.
Six patients an hour had Joe working hard for the whole afternoon! Read on for the news from the event and some great post race recovery advice.
What an incredible weekend we have had; stretching, massaging and advising 100's of riders and runners.
Thank you for coming to find us, we loved meeting and treating you all!
Read on for all the news from 2 incredible events.
