News

The longer days, lighter evenings and warmth in the air may be giving you the urge and motivation to begin some exericise, but what if you are feeling stiff and achey after winter, or worrried about injury?

Moving less, eating more comfort food and disrupted sleep can contribute to low-grade inflammation in the body and predispose to injury.

Here’s some top tips to get you moving again and put a spring in your step!

For many people, visiting an osteopath begins with pain. A stiff neck after long hours at a desk, persistent lower back discomfort, or a sports injury that refuses to settle often prompts the first appointment. Traditionally, osteopathy has been seen as a treatment used once symptoms appear.

However, healthcare is gradually shifting away from this reactive approach toward a more proactive model. As a result, preventative osteopathy is becoming increasingly important in supporting long-term musculoskeletal health.

What if your crushing fatigue, brain fog, IBS, pain, dizziness, allergies, and post-viral symptoms aren’t separate problems—but pieces of the same complex puzzle? Chronic fatigue, ME, Long Covid, MCAS, and fibromyalgia share a surprising web of overlapping symptoms that often leave people misunderstood and dismissed.

This article untangles what connects these conditions, explains the underlying patterns driving them, and offers clarity in the confusion.

Most importantly, it explores realistic recovery approaches and ten practical, science-informed strategies to help calm your system, rebuild resilience, and move from merely surviving toward genuine healing and stability.

Have you been diagnosed with a heart health condition, or are you worried about your heart health?

Posture and heart health are actually linked! Research shows that improving your posture can actually help support your heart.

Pilates teacher Anneli explains how it helps and top tips on improving your posture…

Here is a simple, practical at-home action plan to complement the ‘3-components of successful recovery.’

This can be printed, ticked off weekly, and used to actively support your own recovery.

As we step into 2026, one message is clearer than ever: the best time to take care of your body is before pain starts. This year, healthcare is placing even greater emphasis on smart movement, early intervention, and connected care that keeps you well rather than waiting for symptoms to escalate.

And your Simple 5-Step New Year Movement Plan, designed to be realistic, achievable, and sustainable.

As the song says, it’s “the most wonderful time of the year”; but perhaps less so for your body and digestion. Instead of waiting until January to rebalance, there are a few simple things you can do to sail more smoothly through and feel less bloated and exhausted.

Here are my top 10 tips:

As I write to you now, I am right by a water hole watching 23 elephants gently and slowly wallowing in the water, washing, cooling and drinking. 

 I am so inspired by the sight of these gentle giants, moving with graceful precision, taking their time, yet moving with focussed purpose.

Is it possible that we can lose the overwhelm and rushing busyness and learn this calm, slow, focussed purpose?

Looking for a drink that lowers your cholesterol, regulates blood sugar, reduces inflammation, warms your body and soothes your mind?

African tea contains aromatic spices that do just that.

Here’s my recipe for a Kenyan Hug in a Mug!

By embracing Hygge, we honour the body’s need to adapt to seasonal rhythms.

Rather than resisting winter, here are 6 ways to nurture yourself through it.

Plus a warming cup of African inspired Tea, packed with anti-inflammatory and anti-oxidant spices, A real hug in a mug!

Discover how precision transforms your Pilates practice. Learn to move with intention, align your body correctly, and engage the right muscles for each exercise.

With these 5 simple steps on developing your precision, you’ll build better body awareness, break old habits, and create lasting strength—from the studio to everyday life.

Movement without focus loses the intention of what we are trying to achieve - it’s not enough to just follow instructions and letting your mind wander if you want to improve!

Here’s how to improve your concentration and benefit more from each movement…

Do you believe frail bones are inevitable as you get older—especially if osteoporosis runs in your family? Have you been diagnosed with osteopenia but feel unsure how to stop further bone loss?

Has the fear of a broken bone stopped you doing the things you love?

In this article, Amber explains how your bones grow and repair, why inflammation disrupts this process, and share six practical ways you can protect your bone health.

“Feeling run down, stressed or achy? These 3 small changes can boost your energy, mood and resilience—plus one surprising way to prevent problems before they start.”

Osteopath, Nikki Rist reveals all…

Control is at the heart of Pilates movement. Control doesn’t mean being stiff or restricted, but improving range and strength by not allowing masking compensatory movement.

Here, Anneli shares the first step in helping you find better body awareness and control…

Here she shares her extensive skills base, how she can help, and offers 3 great techiniques to help keep you in great shape between appointments…

Step-by-step guide on transitioning to minimal shoes, including foot strengthening exercises and a comprehensive list of recommended brands

The right footwear doesn’t just protect your feet, they are the foundations for a stable pelvis, stronger glutes, and a more resilient pelvic floor. For osteopaths and their clients, addressing what’s on the feet may be the first step in improving what’s happening at the core.

Read more to understand the crucial link between the foot and the hip and to find out why it impacts pelvic health so greatly…

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

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…

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...

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.

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.

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…!

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…

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?

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!

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?

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…

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.

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!

Is it really possible to move better without an exercise class, rearranging the diary, gym subscription or expensive kit?

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?

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.

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?

I recommend 3 things to reduce the risk of long term joint aches, pains and arthritis…

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?

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.

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…

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!

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…

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.

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

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?

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?

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.

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.

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.