Is your posture causing your headaches?

Do you sit or stand all day? Would you say you sit up straight or do you feel you slump most of the day? This slumping could be the cause of your bodies aches and pains, especially headaches and neck pain.

The classic office posture involves hunching the shoulders up and slumping forward. When this happens the head naturally tilts backwards as the chin comes forward.

This posture then places a lot of load on the muscles that support your head and shoulders. The main muscles that become overused and then painful are the Upper Trapezius, Sternocleidomastoid, Sub-Occipitals, Levator Scapulae and the neck extensor muscles. Most of these muscles have trigger points that will then refer pain into the head. So the pain in your head is only being perceived in the head but the actual irritation to the soft tissues is in the neck and shoulders.

This irritation and overuse to the soft tissues is a gradual process. The pain may appear to be acute but it has actually been building up over time. It is always happening, sitting on the bus, slumping on the lounge, sleeping at night in a bad position. These small repetitions over a long period of time will gradually turn into a much larger problem.

In this posture the posterior soft tissues of the neck are compressed and the anterior tissues are lengthened. Greater pressure is placed on the posterior aspect of intervertebral discs than on the anterior, and the orientation of the facet joints changes. There is also compression of the fascia and skin on the posterior aspect of the neck. A bump can form at the back of the lower neck, sometimes referred to as dowager's hump, which can indicate tension in tissues of the chest.

So what can you do?

Well the first thing to do is to sit up straight. There is no magic exercise you can do or expensive chair you can buy to fix your posture. Posture involves awareness and breaking patterns that have been held for years. It sounds simple but noticing your posture and then changing it will be reprogramming your body/mind to actually change.

 Exercises that can be beneficial include:

- Chin Tucks to strengthen the opposing muscles in the front of the neck and also to stretch out the back of the head/neck.

-Stretching the chest and the upper trapezius will help to release the tightened muscle tissue.

-Thoracic foam rolling to open the chest can reverse the curved, slumped posture.

For more information or to have an assessment and treatment contact us on 07711 943615 or email info@wellnessmassagetherapy.co.uk

Repetitive strain, it’s a pain

Repetitive Strain Injury (RSI) and overuse syndrome is extremely common, affecting people in many occupations including chefs, hairdressers, office and trade workers. 

A repetitive strain injury happens from the repetitive actions and over use of a certain body part. RSI commonly presents itself as injuries such as carpel tunnel syndrome, tennis elbow, tendonitis, lumbago, headaches and migraines. However, these conditions are all preventable, so long as you listen to the body's signs and symptoms.

Symptoms of RSI and Over Use Syndrome:

• persistent aches and pain

• muscle stiffness or muscle weakness, clumsiness

• fatigue and difficulty performing normal tasks, like turning on the tap

• tingling or numbing sensations, burning sensations or shooting pain in small restricted areas like the forearms or fingertips

The first signs of an impending RSI or over use injury may present as soreness, tingling or discomfort in the arms, neck, shoulders, lower back or legs. The symptoms may come on when you perform an action or afterwards. The symptoms may disappear when you stop the action, or they may take a few hours or even days to ease up. Over time though, if left untreated, the symptoms can become chronic.

The most important factor in preventing this type of injury from developing into a chronic condition is to listen to your body and take action. Notice the symptoms and warning signs. Stretch daily and take regular breaks each hour to momentarily rest those body parts affected. And receive regular Remedial Massage Treatments.

Should you crack your joints?

Do you crack your joints? If so you’ve probably wondered if it is good for you. It usually gives you a satisfying pop or crack so it can't be that bad right. If you don't crack your joints then you probably find it horrifying that people do it.

What is cracking?

Cracking or popping of a joint is basically moving the two ends of a joint away from each other (cavitation) which will then release the nitrogen gas within it. The release of this gas creates the popping sound. It can be hard to believe that this sometimes loud sound can come from a simple gas release but you could liken it to pulling a suction cup off a piece of glass.

Is cracking good for me?

Well, the short answer is we don't really no. There is no definitive proof either way. The understanding that science has as to what happens when we crack a joint appears to be very safe. Releasing of gas from a joint appears to be a natural and normal part of everyday life. The old idea that it was the bones of the joint rubbing against each other that caused the sound is not correct. If you have osteoarthritis in a joint then it would be advisable not to crack the joints as it may cause pain, it may also release tension so this would be on a case by case basis. The reason osteoarthritis may be aggravated by cracking will be that the joint won't have cartilage to protect the bone ends so they may actually rub against each other.

What about Chiropractors?

From a Chiropractors perspective they usually advise you not to crack your own joints, especially the neck, as this can over stretch the ligaments in the joint which will make them looser and crack even more. You can then get hyper mobile joints that move too much.

While we are talking Chiros we could add that the idea of putting a joint back in or that a joint can be “out” is a bit of an outdated idea. The reality of what is happening when they “adjust” a joint is just releasing gas or tension from a joint. Once you pop a joint, you will be able to pop it again approximately 20 mins later as the gas has had time to build up in the joint. It’s like cracking your knuckles. If you crack them right now, you won't be able to crack them again straight away. Our knuckles don't crack because they are out of alignment they crack because there is a gas build up in the joint which is a natural process and by product of a synovial joint.

So there you have it if you're a joint cracker and love it then there is no real proof that it is dangerous, just be careful in the neck not to over stretch it.

Updated Massage Menu

Remedial Massage

Our Remedial massages involve assessment, treatment and often include homework (stretches and exercises). Sessions can include a combination of Myofascial Release, Deep tissue & Trigger Point massage and stretching.

Sports Massage

Our sports massage focuses on recovery, rehabilitation and prevention for events and training sessions. Massage sessions include assessment and treatment.

Therapeutic Massage                                                                                                                                                                                                                                         

Our Therapeutic massages are recommended for those who enjoy regular massage. This massage walks the line between Relaxation and Remedial. Some parts will be beautifully relaxing while others, like you're "being fixed".

Relaxation Massage                                                                                                                                                                                                                                            

Our Relaxation massages use slow and gentle strokes to help you drift off to your happy place as the stresses of life are gently massaged out of your physical body.

Hot Stones Massage                                                                                                                                                                                                                                           

Our hot stones massage is a rejuvenating treatment option that uses heated stones to encourage blood flow throughout your body. This can relieve chronic pain, help de-stress your mind and body and encourage deep relaxation.                                                                                                                                       

Lymphatic Massage

Recovering from surgery? A post-surgery massage includes manual lymphatic massage to help the body in reducing swelling and inflammation. After which, a continued massage treatment plan will soften and break down scar tissue stiffness, lower pain and improve flexibility. All designed to accelerate recovery and return you to normal daily activities sooner.

Massaging the hip area to relieve low back pain

My regular clients know so well that I tend to spend quite a bit of time on the hip area, when the reason they come to see me is lower back pain, sciatica or leg pain. Trigger points or muscle knots in the gluteus medius and minimus in the hip are a common cause of stubborn and strange aches and pains both locally, as well as referring pain to surrounding muscles, and yet they are often under-diagnosed.

What is Hip Pain?

Hip pain is a common symptom that can indicate a number of different underlying conditions that may affect the joint and its surrounding structures. Because of where the hip bone is located, it’s a common place for injury and trauma to occur that can lead to several different and occasionally long lasting problems above in the lower back and below into the legs.

With so much stress placed on the hip by the body in everyday situations, the area sometimes never gets the chance to heal, meaning that symptoms can continue to present themselves for weeks or months without treatment. If you’re suffering from hip pain and it doesn’t show any sign of relenting, ascertaining the cause is crucial to helping your body recover.

The Cause of Hip Pain

Arthritis, injury, over exertion through physical activity or poor posture are the most common causes of hip pain, each affecting the joint and surrounding area in a different way. Identifying the reason for your pain is the first step to correcting and healing the problem.

Hip Pain Relief

Hip pain can start off as a dull annoyance but, if left untreated, can become a serious problem leading to a loss of mobility and severe pain. Knowing the underlying cause of your pain is the crucial first step to correcting and healing the joint.

Massage therapy is the perfect way to loosen the muscles and alleviate pain in the short term. Strengthening the area through exercise and a focus on physical fitness and wellbeing can help prevent injury from recurring and is an important final step to eliminating pain permanently.If your hip pain is persistent and affecting the way you want to lead your life, visit me and let me help you to break free from pain. I’m not just interested in short-term fixes; I’ll identify your condition and provide the appropriate care to ease your suffering permanently.

Correct – Relax – Strengthen

I believe in supporting good health and providing permanent solutions rather than temporary fixes. Through addressing muscular imbalance and dysfunction with a mix of advanced massage therapies to relax and stretch tight and painful muscles alongside a strong focus on strength and fitness training to help strengthen the body and prevent pain from returning. You will experience improved posture, an ease of suffering and achieve a healthier lifestyle. 

Contact me for a holistic approach to your well-being and break free from pain.

Sports Massage Should Be Part Of Your Fitness Regime

If you are getting out there and exercising this winter, good on you! Perhaps you are in training for a marathon. But remember that sports massage should play an important part of your regime, whether you are an athlete or just increasing your activity levels. Massage has a number of benefits both physical, physiological and psychological for everyone. However, sports massage can help maintain the body in generally better condition, prevent injuries and loss of mobility, cure and restore mobility to injured muscle tissue, boost performance and allow you to keep exercising for longer as you age. Massage as part of your exercise regime has numerous benefits. The stroking movements in massage suck fluid through blood and lymph vessels. This is especially important in tight or damaged muscle tissue, as a tight muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy to repair. Deep massage causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through. This helps remove waste products such as lactic acid and encourage the muscles to take up oxygen and nutrients and recover quicker. Massage stretches muscles in ways they may not normally be stretched, and can help break down scar tissue which otherwise may cause inflexibility and areas prone to pain and injury. Hard training can make tissues hard and inelastic, all the stretching in massage helps reverse this. All these benefits also help us non-athlete types keep our muscles in top form. Massage can also be great for chronic diseases, specifically arthritis, osteoporosis, postural problems, stress, anxiety, depression, diabetes, cardiovascular disease, and inflammatory disorders. Wellness Massage Therapy has a skilled therapist who specializes in sport and remedial massage and can work with those of us who are fitness freaks, light exercisers, ageing or facing any of the above conditions.

Why Everyone Would Benefit From A Regular Massage

Why Everyone Would Benefit from a Regular Massage

Although massage has been practiced for thousands of years, it is not until fairly recently that the general public has become aware of its many benefits. While those with muscular aches and pains often sought out a massage therapist to help them, it has now become apparent that the regular use of massage can promote both physical and mental health for everyone. Massage is not a luxury; it might almost be considered a necessary part of everyone’s lifestyle.

Dealing with Our Stressful World

The fast, often frenetic pace of the modern world leaves many of us feeling frazzled and stressed out. The elevated rate of depression and other mood related issues is reflected in the millions of prescriptions written every year for drugs to try to mitigate these mental problems. Often, people find it difficult to simply relax and enjoy life.

Stress can result in such negative effects as high blood pressure, cardiovascular disease, obesity, headaches, muscle pain, and insomnia. All of these are conditions that can seriously impact health. When we are stressed, our body releases cortisol. This hormone helps us to run faster or fight better, which is of use when running from a hungry bear or when your child is in danger. Under normal circumstances, the level of cortisol in the blood drops as soon as the crisis is over. However, in today’s stressful atmosphere, often the crisis is never over. Fortunately, massage is an excellent way to counteract stress and anxiety.

Massage therapy helps to release the body’s natural stress relievers – endorphins. These neurotransmitters are instrumental in producing a feeling of calm and well-being.
Simply being under the hands of a massage therapist causes the body and mind to relax; it’s not uncommon for those experiencing a massage to actually nod off.

Massage for Handling Aches and Pains

Although stress is a great contributor to muscular pain, there are numerous other ways that our bodies can be damaged and require the services of a massage therapist. Injuries incurred while participating in sports or work can cause pain not only in the muscles, but also in the ligaments and tendons.

Sprains are damage to the ligaments holding a joint in place and result in swelling, pain, and difficult in using the affected limb. Massage helps in healing sprains by bringing more blood to the affected area to speed healing, as well as helping to drain away excess fluid that has accumulated as a result of the injury.
Strains represent damage to muscle tissue. Overworked or overstretched muscles can experience tears in the fibres, causing pain, knotting, and stiffness. Your massage therapist will apply the proper technique to loosen up tight, stiff muscles, and the endorphins released during massage will help with pain reduction.
Exercise is instrumental in keeping both the body and mind strong, but it’s also very easy to overdo it while exercising – especially in the case of those who are engaged in bodybuilding. Both regular and deep tissue massage can help relieve pain and promote healing.

Is a Regular Massage Right for You?

The nice thing about massage is that it is never wrong. Not only is massage therapy perfect for dealing with stress and assorted aches and pains, it also bolsters the immune system to keep you healthier. The flexibility of the joints increases and more oxygen is delivered to all parts of the body (including the brain) as circulation improves.

Many people will use massage once or twice when dealing with a specific problem, and will come away feeling refreshed and revitalized. But, why wait until there is a problem to see a massage therapist? Scheduling a weekly or biweekly massage can help to keep you feeling better all the time – less stressed, more alert, and less likely to suffer from painful, tight muscles.

What it basically comes down to is this – regular massage by a massage therapist is one of the best ways to promote both mental and bodily health for everyone.