This week we are talking about menopause, and how women experiencing this change can benefit from regular massage or Myotherapy treatments!

What is Menopause?

Menopause is a term for the cessation of regular menstrual periods in women. In most women, it is accompanied by a host of other physiological and emotional changes. 

Most women go through menopause between the age of 45 and 55, with symptoms starting anywhere from around age 35. Throughout this time, your body is starting to change physically, emotionally and hormonally. Additionally, at this stage in a woman’s life she is often under a lot of stress, usually dealing with kids, work, finances and other responsibilities.  On top of that, a slow decrease in oestrogen can contribute to emotional, physical and psychological changes. For example, BMI (Body Mass Index) increases, bone density decreases, and metabolism slows down.  Other symptoms include hot flushes, night sweats, mood swings, joint pain, sore muscles, hair loss and brittle nails. These changes and stresses can leave women feeling tired, low in energy, foggy headed, and can also cause insomnia and a lack of libido. 

​But don't worry! It's not all grim. We have some suggestions for riding out this change with pleasure, self-love and grace.

How can massage help?

For many years people have been using massage as a way of relaxing the mind and body.  Massage is a great way to focus on your body and become aware of any imbalances that may be occurring in the muscles. With so many changes occurring in the body during menopause and perimenopause (premenopausal stage), the body can easily become misaligned, tight, sore and achy.  Massage or Myotherapy can relieve muscle tension and help to realign the body.

Your massage/Myotherapist will assess your posture and look at any alignment problems you may have. From this they will be able to determine what type of treatment you need.  While remedial treatment is usually aimed at correcting alignment and aiding recovery from any physical ailments you may have, other benefits my include:

• Improved circulation
• Enhanced quality of sleep
• Reduced fatigue
• Heightened mental alertness
• Increased joint mobility and flexibility
• Promotes healing of soft tissue injuries
• Stimulation of the lymphatic system

 
Massage can also lower blood pressure and body temperature which may help with reducing symptoms such as hot flushes and foggy head.
 
Thinking about booking a massage or Myotherapy session?  Book online or call us on 03 9440 9453 for more information. Our receptionists will be more than happy to answer your questions and help you discover what type of massage treatment will be best for you.
 
For a list of the types of massage treatments we have available click here.

This week we are exploring Legg-Calve-Perthes disease (pronunciation: LEG-kahl-VAY-PER-theez).

The onset of Legg-Calve-Perthes disease occurs during childhood, and is five times more common in boys than girls. The condition affects the hip, where the thighbone (femur) and pelvis meet the acetabulum in a ball-and-socket joint. The initial signs and symptoms usually include limping, pain and stiffness in the hips. So if your child complains of hip pain or limited motion, it's definitely worth checking out with a doctor or specialist. The condition is treatable, but time is of the essence!

So how does Perthes disease work?

Legg-Calve-Perthes disease is caused by insufficient blood supply to the ball part of the thigh (the femoral head). Without sufficient blood flow, the bone begins to die, which can cause easier breakage and longer healing times.

The head of the femur comes in different shapes and sizes. Some femurs resemble a mushroom, some are narrow and rigid, and others are flatter. But it’s just not the femoral head that can vary. The acetabulum (the socket part) itself can be abnormal, which adds to the problem.

Treatment:
​
Perthes is a structural disease, which means it often requires surgery.  Hip surgery can involve shaving the head of the femur and the acetabulum itself to create a more perfect joint and socket union. Severe cases of Perthes in older children may require leg casts in an abduction position (legs separated from each other), so the head of the femur sits perfectly in the socket while it heals correctly. Other options can include doing a femoral osteotomy to older patients that suffered the disease during adolescence and still have the deformity of head of the femur. Left untreated, children with Perthes disease often develop arthritis of the hip. So treatment early on is in the child's best interests.

What can Myotherapy do to help?

Myotherapy can help patients post-surgery, rebuilding the muscles and preventing muscle loss with the help of correctional exercises. Hands-on treatment to the hip and surrounding muscles close to the hip can also be beneficial to the post-surgery recovery and pain management. As with any kinds of surgery or injury, there may be a build up of scar tissue which may restrict range of motion of the hip. Myotherapy is an excellent option for improving post-surgery mobility.

Have you or your child suffered from Legg-Calve-Perthes disease? Do you experience ongoing pain as a result? If so, book in to see a Myotherapist today!

References:

​http://morphopedics.wikidot.com/perthes-disease

http://www.medicalgeek.com/orthopedics/20019-legg-calve-perthes-disease-overview.html

So there it is, our brief breakdown of chronic inflammation! If you have any more questions, or would like to begin the journey of healing your own chronic inflammation today, book online to see our wonderful Myotherapists!


 
References
 
http://www.medicalnewstoday.com/articles/248423.php
 
http://www.lifeextension.com
 
http://scdlifestyle.com
 
http://www.nutritionalwellness.com/archives/2006/jul/07_proteolytic.php
 
http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/
 
http://www.wellnessresources.com/health/articles/boswellia_an_anti-inflammatory_with_multiple_talents/
 
http://jonbarron.org/herbal-library/nutraceuticals/boswellia-serrata#.VrQJ1lI1jUU
 
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
 
http://bembu.com/anti-inflammatory-foods
 
http://www.livestrong.com/article/372839-is-green-tea-an-anti-inflammatory/
 
http://www.teamjp.net/health/foodinflammation.shtml
 
http://authoritynutrition.com/10-proven-benefits-of-blueberries/
 
http://www.chicagonow.com/clean-convenient-cuisine/2010/09/best-and-worst-top-10-most-inflammatory-and-anti-inflammatory-foods/
 
http://wellnessmama.com/2245/health-benefits-fermented-foods/
​

At Inner Outer Health, many of our clients come in for massage and myotherapy seeking treatment for upper back and neck pain. The pain can result in headaches and migraines, and even referral pain or numbness down the arms.

A good percentage of these clients are working in environments that require them to have their arms forward and/or down - sitting at a computer, for example.  This can cause the back to slump and the shoulders to round forward, resulting in tight/shortened pectoral muscles, particularly the pectoralis minor.

This underappreciated muscle is the cause of so much of that pack and neck pain - but luckily, it's easy to stretch, and doing so regularly can help relieve stiffness and soreness everywhere!

Dr Jacob Harden from the USA has posted a fantastic pec stretch on Instagram that is guaranteed to help open up the chest area and alleviate sore shoulders, upper back and neck.

The key to success with this stretch is to make sure you do it every day.  We spend hours in the same position at work every day, so we need to reverse it with multiple stretch sessions throughout the day. Watch the video below!

Here’s how to do it:

• Find a broomstick or long pipe.
• Lay down on your back on an elevated surface such as a bed, table, massage table or weight lifting bench.
• Keep the spine in neutral alignment by ensuring that the ribs don’t rise up and the back doesn’t arch too much.
• First take a wide grip on the stick with boths hands, with the palms facing up.
• Whilst keeping your arms straight, slowly move the stick down towards the floor (above your head)
• If this doesn’t give a strong enough stretch bring the hands in closer to each other slightly and try again. Repeat this until you feel a good stretch.
• Once you have found the right position repeat the movement going up and down with your arms making sure you keep your neutral spine position.  
• Approximately 10 - 15 repetitions is recommended.

Watch the video and read the comments on the side of the video for more information.


For more information about pec stiffness and soreness, or if your pain is persistent, book in for a session with our amazing myotherapists today!

Are you struggling with aches and pains from carrying your growing baby?


Many parents of babies and young children are surprised by the degree of back, neck, hip, shoulder and wrist pain they experience on a daily basis, caused by simple tasks like picking the baby up from its crib, carrying the baby around, lugging heavy nappy bags, nursing, and even pushing a pram. And as your baby grows, the problems can get worse.

But luckily, there are some easy ways to improve your baby-lugging technique and as a result experience much less discomfort! In this post I’ll explore some back-friendly alternatives to the regular actions that are causing you pain, to help you strengthen and care for those crucial baby-wrangling muscles.

How to carry your baby:

The market is awash with ergonomic baby carriers and slings, and there are plenty of products designed to protect your back while you carry your bub. Reading reviews and talking to other new parents can be a great way to sort the wheat from the chaff and find the perfect baby carrier for you.

But what about when you’re just carrying the baby around the house or for short distances?

Research into indigenous cultures around the world conducted by Esther Gokhale indicates that all those fancy contraptions aren’t necessary - that instead, with good posture, and making sure to use major muscle groups to support the baby’s weight, babies can be comfortably carried for long periods in ways that strengthen your muscles and also aid the child’s posture.

• For babies under 6 months of age, she recommends carrying the baby on your side without jutting your hip out, and supporting the baby’s weight using your bicep rather than your wrist or hand, with the hand palm-upwards. Keeping your shoulders open and your spine straight in this position is important for your posture and your breathing, and the palm-up hand position improves circulation through the supporting arm. Switching sides when you begin to tire will ensure that you’re not overburdening one side. This position also encourages an upright spine in the child, which will lessen your load.
• For babies over 6 months, Gokhale suggests using a cloth wrap (or conventional baby carrier if you prefer) to carry the baby on your back, distributing the weight between your shoulders and hips and keeping the baby as close to your spine as possible. As the baby grows you will need to continually readjust the straps of your carrier or the position of your sling to make sure the weight is being borne comfortably.

How to pick up and put down your baby:

Take it nice and slow while you get used to the new motions, and pay attention to which muscles seem to be working the hardest. If you’re bending to pick up your baby from the floor, use your legs rather than your back to bear the load.

• Bend your knees and squat, keeping a straight back.
• Lift up your baby and pull it close to your body.
• Straighten your knees to stand.

This will prevent your from straining your back, neck and shoulders. Since this is a motion most parents do many, many times a day, every little bit adds up.

The method for putting your baby to bed is very similar.

• Hold the baby to your chest.
• Stand with your feet hip-width apart in front of the crib.
• Bend your knees before lowering the baby in your arms.
• Tuck your tailbone and tilt the pelvis to activate your core, and avoid twisting where possible.

To pick your baby up from the crib, perform the same action in reverse.

How to nurse:

Sit in a straight-backed chair rather than slumping on the couch, and try to keep an upright spine. Placing a rolled up towel or a pillow behind you can help. Bring the baby up to you, rather than hunching to reach the baby. Pillows and other methods for propping up the baby can assist with this.

Other helpful tips:

• Regular massage or myotherapy can help you to reset your body, relax your muscles and prevent long-term pain and injury from the day-to-day strain of carrying your child. These services are not a luxury - they are a crucial part of taking care of your body, which is just as important as taking care of your child’s health!
• Stretching can make a huge difference in counteracting pain and injury as well as improving your posture and baby-carrying technique.
• Use your baby, the weight you will be carrying most often, in your strengthening exercises! These simple exercises, using your baby’s weight to strengthen your core, back and legs, are an easy and practical way to fit some exercise into your busy parenting schedule, and to make sure your body is primed for the movements it performs most often.

Let us know in the comments if you’ve discovered any other tricks or tips that work for you. And don’t hesitate - book in for regular myotherapy and massage and take care of your body! Where would you, or your baby, be without it?

Are you a very ticklish person?

Sometimes, ticklish people are afraid to get a massage or myotherapy treatment, or think they won’t be able to enjoy it. Actually, with proper communication, massage and myotherapy can be great for overcoming your ticklishness. If you tell your massage therapist or myotherapist that you are ticklish, together the two of you can work through the feeling using several strategies I will outline in this post. This can help you to rewire your reponse and enjoy touch without that unwanted laughter, or the uncomfortable sensation tickling brings.

But first, what is ticklishness?

Well, the answer is nobody quite knows for sure. According to research, there are two sensations behind the ticklish response: gargalesis and knismesis.

• Gargalesis is what we classically think of as ticklishness - it can’t be self-induced, requires the touch of another person, and causes helpless laughter, twitching and discomfort.
• Knismesis is not laughter-inducing, but is a tickly sensation caused by light touching, like the sensation of having an ant crawling on your leg.

As knismesis is not usually unpleasant or problematic, I will be focusing on gargalesis in this post.

Most gargalesis-type ticklishness tends to focus in certain areas: the stomach, ribs, feet, neck, armpits and sides. It seems to be a learned response with an emotional cue, rather than something purely instinctive. It may correspond with an underlying discomfort with being touched, or with some other defensive mechanism. That’s why it is important to have excellent communication with your massage/myotherapist: so that you feel completely safe, and can relax into the experience of being touched.

How can you overcome your ticklishness through massage/myotherapy?

First, I will explain the actions you can take as a client to ensure you have a comfortable massage/myotherapy experience. I’ll then outline some of the strategies and methods used by massage/myotherapists with ticklish clients, so that you know what you can expect and how they can help you.

What you can do:

• First up, and most important of all, don’t be afraid to try massage or myotherapy! Like any phobia or unpleasant reaction, ticklishness can be overcome and doesn’t have to control your life.
  
• Next up, equally important, tell your massage/myotherapist that you are ticklish, and where your most ticklish areas are. Tell them if you are nervous about being massaged, if you want to use the massage/myotherapy to help overcome the ticklishness with their help - in other words, open up an honest dialogue so that they can support and help you as best as possible. This will make a huge difference to your experience.
  
• I know it can be tempting to blow off well-meaning advice about taking a deep breath, especially when you’re tense and anticipating a tickle! But if your massage/myotherapist tells you to breathe a certain way, take their advice. For example, if you are touched while exhaling after a deep breath, you may be less likely to experience ticklishness. So if your massage therapist asks you to take a deep breath, take a deep breath!
  
• Lastly, think happy thoughts! Ticklishness takes place in the brain - that’s why you can’t tickle yourself. Your state of mind has an enormous impact on your experience of ticklishness! So as much as you can, try to think relaxing, pleasant thoughts. Try to focus on relaxing your muscles and your mind, and you may be surprised by how easy it is to enjoy the touch of a massage therapist without squirming.

What your massage therapist or myotherapist can do for you:

• Communicate with you about where, when and how they are going to touch you, removing that terrible ticklish anticipation feeling, and putting you in control of the experience.
• Sequence the therapy by beginning with comfortable, less-sensitive areas such as the back, limbs or head, leading to progressive relaxation. Sometimes, by the time they reach the more ticklish areas such as the sides or feet, the client is relaxed enough to feel no ticklishness at all!
  
• Use a slow, firm pressure rather than a light, rapid touch. This one is a no-brainer. If the hands move slowly or stay still for periods, with a firmer touch, the area being touched has time to acclimate and relax, without the feeling of anticipation about where the hands will go next. This can subdue the ticklish response.
• Encourage you to relax using breathing techniques.
• Use a barrier for sensitive spots. Some people’s feet, for example, are just too sensitive to be touched without a barrier such as a sheet or a towel. Sometimes simply using a sheet can let you experience all the pleasure and benefits of a foot massage without any ticklishness at all!

So if you would like to experience a massage or myotherapy treatment but are afraid your ticklishness will get in the way, or if you are looking for a way to overcome your ticklishness, take these suggestions onboard and don’t be afraid to book in!

We look forward to helping you become a new, less ticklish you!

As myotherapists, we often end up treating incorrect or bad posture, which contributes to many of our clients' physical complaints. Long term side effects of poor posture include: lower back pain, neck pain, hip and knee pain. And correcting your posture can go a long way towards alleviating these and other problems!

While doing some research, one of our myotherapists noticed this funny video, which you may find useful!

Most of our bad posture these days comes from hunching over our phones and computer keyboards, and way, way too much sitting. If you are suffering from tight shoulders and neck, there are a few simple tactics that can offer relief and prevent that hunched over posture:

• Try lifting your phone up to your face, instead of craning to look at it!
  
  
• Get up from your desk at least once an hour and have a wander around
  
  
• Try a standing desk - if you can't afford one, use a crate, box or stool to simply raise your computer to a comfortable standing height. This way you can alternate with sitting when you get tired!

          There are some other great tips in the video.

          Happy watching!

Other links related to posture for your interest:

Poor Posture Explained

Your Bag May Be Causing You Pain

School Backpacks Might Explain Your Kids' Complaints

17 Stretches You Can Do at Your Desk

Source

Whilst looking for some stretching videos to share with you, we stumbled across this ridiculous gem. This is for entertainment purposes only! Don’t take what he says too seriously. We added this for a good belly-workout and cheek-stretches! if you want further information on the benefits of stretching click here.

As we head into the New Year, we usually like to be prepared for whats to come and look forward to upcoming big events.

This is why we are providing you with a comprehensive list of public holidays and important dates and events Australia wide.

What better way to prepare yourself for the year ahead!  Check out the list here and see what you can add to your calendar.