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Upper Back and Neck Pain – Could it be Your Pecs?

25/2/2018

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Pectoralis minor muscle in red. Image source: https://en.wikipedia.org/wiki/Pectoralis_minor_muscle

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!

HOW YOUR LOW BACK COMPENSATES FOR YOUR SHOULDER . Let's talk about "compensation" in movement. It's kind of a □buzz word, but do you really know what it means or why they happen? . Compensation is simply the route your body takes to perform a movement when your desired option isn't available. Stay with me. I'm going to explain. . Let's take your pecs for example. If your pecs are super tight and you can't get great overhead motion, what route will your body take to get there?□ Usually, it's by hyperextending the low back. That probably isn't too big of an issue in your day to day activities, but it could lead to some low back irritation if that pattern carries over to a higher stress situation like say, overhead press, or pitching, or thrusters.□️‍♀️ . Low stress situations allow for a lot of variability, but when you add speed and load to a situation, you need to shift your movement to more optimal patterns and minimize those compensations. That's why it's so important to have both good mobility and control. So that you give yourself options. . So for tonight's pec stretch, (which I'm confident in saying will be the best pec stretch of your life) the priority is fighting that compensation pattern.□ Work on tucking your ribs down and isolating out that pec. You'll get the benefit of better mobility and awareness of your core position. . Tag a friend with tight pecs and share the wealth! . #Prehab101

A post shared by Dr. Jacob Harden (@dr.jacob.harden) on Aug 23, 2017 at 4:33pm PDT


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!

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17 Stretches You Can do While at Your Desk

30/4/2015

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Do you ever find that sitting at your desk all day can be really taxing on your body?   Below are some stretches you can do whilst at your desk to help reduce pain and discomfort.  Why not get the whole office involved!
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Dr Janet Travell - John F Kennedy's Personal Doctor.

7/3/2015

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It just goes to show you that anyone and everyone can suffer from muscle tightness and pain.  President John F Kennedy himself suffered chronic back pain, just as many of us do.  This is where Dr Janet Travell comes in.

Dr Janet Travell (1901 - 1997) was Kennedy's personal physician, as well as the pioneer of techniques to treat trigger points and myofascial pain.  Not only have her discoveries benefited Kennedy, but many others around the world. 

We have compiled a timeline of Dr Travell's professional journey.  By stepping back in time, you will discover how Dr Travell has made a difference to the world we live in today.

Click here to learn more about Dr Janet Travell where you will be inspired while reading about her life events.
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Dr Janet Travell (1935)
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Dr Travell with a photo of Kennedy
Don't forget, we enjoy reading your thoughts and comments!  We welcome ideas and opinions, so please comment below. 
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Knee Pain

28/6/2014

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PictureInflammation from knee pain
Do you suffer from knee pain? Did you know knee pain does not only affect sporting people but the aging population as well.

There can be multiple causes of knee pain. Some of these include:-

  • Type of exercise you do (jogging etc)
  • Over weight/obesity
  • Hereditary reasons
  • Referred pain from the back or hip
  • Type of work
  • Injuries
  • Arthritis and
  • More

Due to the shock absorbing nature of the knee, everyday wear and tear can take its toll on the joint. Not to mention the functionality of the knee makes it nearly impossible to immobilise and keep still.

Your knee is designed to absorb the pressure from gravity and your body to move the leg. Under this enormous pressure, the structures of the knee can be compromised. As you would know, it does not take much to dislocate or injure a knee enough and cause copious amounts of pain.
PictureKnee pain
Some common knee pain:

  • Sprains and strains or other injuries to the ligaments and tendons that connect and support the kneecap
  • Rheumatoid and Osteo arthritis related pain
  • Tendinitis–pain in the front of the knee that is made worse when climbing, taking stairs, or walking up an incline
  • Bursitis–inflammation caused by the repeated overuse or injury of the knee
  • Tight quadricep muscles – These muscles can become very tight and tender when overused, which can effect the knee
  • Bad posture and form when doing physical activity
  • Not warming up or cooling down before or after physical activity
  • Not stretching the muscles properly
  • Wearing high heeled shoes regularly
If this is sounds familiar to you or you know someone that does Myotherapy may be your solution.
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Drug Free Pain Relief

31/5/2014

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As our society advances, so does our understanding of health care and the human body. It is for this reason that many people have now turned to a more holistic and preventative approach to their health, such as Myotherapy. Rather than taking medication that will only help once your health is already compromised. Myotherapy can be used to prevent injuries to the body, and aid the body to recover on its own.

Myotherapy can be used to treat a wide range of disorders including:

  • Overuse injury such as tennis elbow or shin splints
  • Sports injuries
  • Tension headache
  • Pain caused by poor posture
  • Chronic back pain
  • Joint pain, such as shoulder impingement syndrome
  • Muscle sprains
  • Stress

A lot of the time, people are only aware of a problem with their body once they are already in pain.  Regular myotherapy visits can help reduce the cause of muscle pain, tension and even injuries before they become problematic.

By targeting trigger points in the body your myotherapist can release pain and tension.

Trigger points are generalised as the irritability in muscles and their associated fascia. Trigger points are activated directly by overloading the muscle, overworking, fatigue and direct trauma. Myofascial trigger points can create different types of pain. It could be knife-like or stabbing, dull and achy, burning, numb or even tingly.

Trigger point pain can include headaches that are often diagnosed as tension, sinus or migraine, neck pain that radiates into the arm and forearm and into the lower back, thigh and leg.

Not only can a myotherapist treat you during a consultation, they can also teach you and show you many techniques to promote wellbeing and allow you to help yourself and strengthen your own body against illness and injury.

Click here to book and see for yourself.

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Lower Back pain - Part 2

29/4/2014

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Treatment for Lower Back Pain Often pain medication is the first option people think about when treating back pain to get quick relief. This may be fine for short term, however until the cause is addressed and treated, the symptoms will continue to appear.

There are many different options for treating back pain, and depending on the cause, a combination of different therapies may be required. Since everybody is different, what works for one person may not work for the next, so it is important to find what works for you.

Trigger Points in Lower Back
Myotherapy is extremely helpful in reducing pain and tension through the body, as when muscles are tight, they can affect posture, and therefore tension throughout the whole body. Tightness through the psoas, quads, rectus abdominus, gluts and diaphragm tend to be muscles that are neglected in treating lower back pain. Working through these soft tissues with your Myotherapy can bring about great results, even after one session.
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Lower torso trigger points
Your myotherapist treats soft tissues, bringing the musculo-skeletal system back to a state of balance. A Myotherapist may use techniques such as; muscle manipulation, dry needling, trigger point therapy, cupping and will provide the client with advice regarding self-treatment, corrective exercises and stretches.

Another form of treatment that is very beneficial is Floatation Therapy. By lying in a quiet, dark Floatation Tank that is filled with 350kg of Epsom Salts (Magnesium Sulphate), a client can get relief from lower back pain through calming the nervous system, removing gravity creating a feeling of weightlessness, and also by offering natural pain relief through endorphin-release.
Risk factors for developing lower back pain

There are certain factors that can increase your risk of developing back pain, or aggravate it once you have it, including:

  • Being stressed or anxious
  • Poor posture
  • Standing, sitting or bending down for long periods
  • Lifting, carrying, pushing or pulling loads that are too heavy, or going about these tasks in the wrong way
  • Having a trip or a fall
  • Being overweight
  • Weak core muscles
  • Wearing incorrect shoes
  • Sleeping on a mattress that is not suitable for you body
  • See also causes

Self Care for Lower Back Pain  If you are suffering lower back pain, these are some of the things that your myotherapist can recommend to you to help, it if you can’t see a Health Professional straight away.

  • Cool or Heat Therapy. Ice is best in the first 24 to 48 hours after an injury because it reduces inflammation. After 48 hours, you can switch to heat which will help to relax the muscles, as well as providing some pain relief. Whether you use heat or ice — take it off after about 20 minutes to give your skin a rest. If pain persists, talk with your myotherapist.
  • Natural Pain Relieving Gels. Sombra is a fast acting natural pain relieving gel that brings temporary relief to lower back pain and other forms of pain.
  • Keep moving. As much as you may not feel like it, it is important to keep moving – keep doing your daily activities where possible. Moving will stop muscles and joints from stiffening up, which will only make the pain or discomfort worse. Only do what you can, don’t overdo it. Gentle movement such as walking and swimming are great ways to keep mobile. As you get better, increase your activity levels and your myotherapist will recommend exercises to help strengthen the muscles around your spine, pelvis and core muscles, as this will increase your back support.
  • Stretch. Gentle stretching can really help your muscles to stay flexible and can help to reduce tightness. If you are sitting a lot, getting up to stretch your legs is important as inactivity (especially sitting for long periods) will only make your back pain worse. Or you can also try sitting on a firm chair instead if your soft couch.
  • Watch your posture. Slumping makes it harder for your back to support your weight. Be especially careful of your posture when lifting heavy objects. Never bend over from the waist. Instead, bend and straighten from the knees.

Call your doctor if:

  • You have weakness or numbness in your legs, or you have trouble standing or walking.
  • You lose control over your bowels or bladder.
  • Your low back pain is severe, doesn’t go away after a few days, or it hurts even when you’re at rest or lying down.
These could be signs of a nerve problem or other medical condition.

Preventing Lower Back Pain

It is good to take note of what you have been doing (or not doing!) that affects your back pain. Some ways to prevent lower back pain include:
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Preventing lower back pain
  • Exercise. Go for walks, go for a swim, increase core strength training
  • Stretch. Especially any neglected muscles that may contribute to lower back pain such as psoas, gluteals, quads, abdominals,
  • Drink water. Hydration is vital to disc health. Dehydration can weaken and shrivel your discs, and combined with inactivity, this can lead to disc problems.
  • Diet. Eat nutritious foods, especially vegetables and foods rich in omega 3 fatty acids such as salmon, coconut oil, avocado and olive oil.
  • Sleep. Sleeping on your side with a good mattress and good pillow, making sure to alternate sides. Preventing Lower Back Pain
  • Posture. Good posture is vital to minimising back problems.
  • Shoes. Avoid wearing high heels, wear comfortable and supportive shoes to help maintain good posture.
  • Get bodywork. Myotherapy is a great way to keep your musculoskeletal system in balance, which can prevent you getting back problems. Your Myotherapist will give you specific strengthening and stretching exercises to bring balance back to your body.
    • Think ergonomically. Design your workspace so you don’t have to hunch forward to see your computer monitor or reach way out for your mouse. Use a desk chair that supports your lower back and allows you to keep your feet on the floor.
    • Stop Smoking.  Smoking can increase your risk for osteoporosis of the spine and other bone problems. Osteoporosis can in turn lead to compression fractures of the spine.
    • Watch your weight. Use diet and exercise to keep your weight within a healthy range for your height. Being overweight puts excess stress on your spine.
    • Wallets. Removing your wallet from your back pocket can alleviate some stress on the back.
    • Nutritional Supplements. Fish oil and magnesium tablets can help with back pain.

Lower back pain does not have to take over your life. In many cases, there are ways to get the help and support you need, if you choose to find it. If you are suffering from lower back pain, why not try Myotherapy and see for yourself how it can help you. You can make a booking online or you can call us on 9440 9453.

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Lower Back pain - Part 1

27/3/2014

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Lower back pain
If you are experiencing lower back pain, you are not alone…

Did you know that 80% of people over the age of 35 experience lower back pain at some point in their lives? And 1 in 4 people will be suffering from it right now…

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About Back Pain
Back pain is one of the most prevalent health conditions affecting at least one in ten Australians at any time. According to the Medical Journal of Australia, “up to eighty per cent of Australians will experience back pain at some point in their lives and 10% will experience significant disability as a result. Lifetime prevalence of low back pain is reported to be as high as 79.2% in Australian adults and 84% in adolescents”. One in four adults with back pain are reported to have fair to poor physical health, compared with one in nine of the general population. Back pain has been reported to double or even triple feelings such as sadness, worthlessness, hopelessness, as well as feeling like everything is an effort.
There is also a link between chronic pain and depression, and they commonly occur together. Depression is often associated with decreased function due to chronic pain, as people are unable to do the many things they would normally have been able to do without pain.

Back pain can refer to both upper and lower back pain. Upper back pain affects the mechanics of the lower back, so sometimes they will co-exist. This blog will focus on lower back pain.
What is Lower Back Pain?
Acute Back Pain vs Chronic Back Pain

Lower back pain can be experienced as pain or tension around the lower back area (lumbar spine) and can affect the spine, joints, ligaments and muscles as well as nerves.
The causes of lower back pain are varied, from either irritation to a nerve or muscle, to tightening of the myofascia (connective tissue covering a muscle) to physical damage or dysfunction of the spine… it can be either an acute or chronic condition, with different types of pain of varied intensities.

Generally acute back pain is considered pain lasting a few days up to 6 weeks, sub-acute back pain lasts 6 weeks to 3 months, and chronic back pain lasts longer than three months.

Anatomy of Lower Back
Lower Back Pain – Lumbar Facet Joint

Your back (spine) provides you with support, mobility and protects the spinal cord. The vertebrae articulate with each other via the facet joints along the spine, and are also separated from each other by a “shock absorber” known as an intervertebral disc.

The vertebrae are held together by ligaments, and create the site of attachment of the back muscles. Spinal nerves exit at the side of each vertebrae, which send messages to the muscles, organs and the brain.

The lower back refers to the lumbar spine area. It is a complex structure composed of the vertebrae (the bones of the spine), muscles, nerves, ligaments, and other soft tissues. Lower back pain can result from either injury and damage to any of these structures, or can also be caused by the spine and body being in mis-alignment due to tension in some muscles as well as the connective tissue (myofascial tissue / fascia).
Sometimes, it is actually not just muscular tightness, but fascial tightness that is the problem. Fascia is a web of connective tissue throughout our body that literally connects everything. It covers muscles, creates tendons and ligaments, covers organs and connects muscle to bone. It is a highly adaptable tissue, with elastic properties. Deep fascia can contract and is affected by the stress response. Fascia tightens, which creates tension. After the period of stress has passed, the fascia and muscles may remain in a state of tension, which can lead to damage, trigger points, adhesions and even create scar tissue over time.
 Commonly, the muscles that are responsible for creating pain in the lower back area, include:
  • Psoas
  • Quads – particularly Rectus Femoris
  • Quadratus Lumborum
  • Latissimus Dorsi
  • Adductors
  • Rectus Abdominus
  • Gluteals
Thoracolumbar Fascia Can Contribute To Lower Back Pain
PictureThoracolumbar Fascia
Fascia connects via Myofascial Lines or “Fascial Trains”, whereby muscle fibres that run the same direction connect via the fascia. Looking at the picture of the Superficial Back Line (one of 12 different Myofascial Lines”), you can see that fascia connects your head to your toes – literally! Fascial line tightness can contract not only the fascia covering the muscle, but can contract a whole line of fascia, creating overall tightness throughout the body, which creates musculoskeletal imbalances.

The thoracolumbar fascia is a diamond shape of connective tissue that is located directly over the lumbar spine area. It forms the attachment of the Latissimus Dorsi Gluteal muscles, and the Transverse abdominus muscle (core). This area can also become tight and contract, creating postural imbalances.
Causes
It’s sometimes hard to know exactly what causes back pain. It’s usually thought to be related to a muscle strain or mechanical dysfunction in one of the structures in your back, rather than just a nerve problem.

For many people with back pain, there isn’t any one specific underlying problem or condition that can be identified as the cause of the pain. Lower back pain can have many causes including:
  • Weakness of core muscles can mean that more load is taken through the back, putting pressure on the lumbar spine
  • Fascial tightness – increased tension in connective tissue, making it prone to injuries such as tears or strains
  • Back muscle strain or sprain
  • Disc injury or degeneration such as slipped disc, bulging disc, herniated disc
  • Scoliosis
  • Nerve-root pressure / nerve irritation / nerve impingement
  • Spinal stenosis (a narrowing of the spinal canal through which the spinal cord passes)
  • Inflammation in the surrounding areas which is where turmeric may help relieve pain
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Examples of Disc Problems
  • Degenerative disease such as osteoarthritis or osteoporosis
  • Rheumatoid arthritis
  • Back or spinal injury
  • Spondylolisthesis (vertebrae slips forward and out of position)
  • Repetitive Movements
  • Postural stress
  • Abnormal bone structure e.g. short leg or asymmetrical pelvis
 
Back pain may also be caused by an infection or cancer, but these two causes are very rare. The most common causes are either injury or strained/sprained/tight muscles.
Symptoms of Lower Back Pain
Symptoms of lower back pain can depend on the cause. Some common symptoms include:

  • Muscle spasm and tightness
  • Muscle cramps
  • Stiffness
  • Pain around the back and buttock areas
  • Numbness
  • Tingling
  • Aches
  • Muscle Spasm
  • Locking joints creating a limited range of movement (ROM)
  • Weakness

If you are experiencing these symptoms, book now to see our Myotherapist today who can start treating you for your lower back pain.

In “Part 2″ our next blog will cover treatment options, self care and prevention of lower back pain, so stay tuned!
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Are You Suffering from Jaw or TMJ Pain?

27/2/2014

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Jaw pain
Ask yourself these questions:
  1. When you wake up from sleep are your jaws clenched or your teeth sore?
  2. Does your jaw lock, pop, grate, click or snap?
  3. Do you have frequent headaches? How long do they last? What area of the head?
  4. Do you have trouble opening and closing your mouth?
  5. Have you ever had a whiplash injury or had a blow to the head or jaw?
From time to time, you may suffer from soreness or tightness of the jaw. If the pain continues to get worse or the tightness progresses to a place where eating, smiling or yawning is difficult, then there is a possibility that there is some dysfunction of the Temporomandibular Joint (TMJ). This can also be called TMJ Syndrome or TMJ disorder. It most often affects people aged 20-40, however anyone can be affected by TMJ problems at any age.

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Anatomy of TMJ
Where is the TMJ?

The Temporomandibular Joint is located where the jaw (mandible) meets the temporal bone of the skull.  The TMJ is comprised of muscles, blood vessels, nerves, and bones and each person had two TMJs, one on each side of your jaw.

There is a small articular disc that is located within the joint that has a small thin piece of fibrocartiledge, separating two synovial cavities filled with synovial fluid. This allows separate movements to happen within the same space. Movements of the jaw include opening/closing, left and right movement, and forward and back movements. The TMJ also allows movements needed for speaking, chewing, and making facial expressions.
Did you know the muscles that move the TMJ are the same muscles you use to chew food (muscles of mastication), the masseter, medial pterygoid, lateral pterygoid and the temporalis muscles?  Your Myotherapist will address these muscles when you visit Inner Outer Health.

How do I locate the TMJ?

You can find this joint yourself by placing a couple of fingers in front of your ear, and open and close your mouth. You can also placing your index finger in your ear. When you do this action you will feel the TMJ move from under your fingers.
What is TMJ dysfunction/ TMJ Syndrome?

The best ways to describe this is to view the YouTube video below.
Symptoms of TMJ Dysfunction

Symptoms of TMJ can be very diverse, however the most common symptoms include:

  • Migraine-like headaches where the pain is located around the side of the head or behind the eyes
  • Headaches (usually tension or sinus)
  • Neck-aches particularly at the base of the skull
  • Vertigo / balance issues
  • Ringing in the ears
  • Ear pain
  • Problems chewing or opening/closing the mouth
  • Clicking or popping jaw
  • Sore cheek muscles
  • Stomach pain
  • Lower back pain
  • Poor posture
  • Teeth grinding or jaw clenching
  • Facial pain or tenderness
  • Locking of the jaw
  • Jaw mis-alignment or bite problems

Causes of TMJ Dysfunction

There are many possible causes for TMJ dysfunction, including neurological, muscular, vascular, problems with the joint itself or hysterical conversion . Other causes could include:

  • Degenerative diseases - such as osteoarthritis or rheumatoid arthritis.
  • Trauma - from things such as teeth grinding or clenching, which can cause inflammation around the TMJ and surrounding muscles.
  • Age-related wear and tear
  • Hypermobility – this occurs when the ligaments around the TMJ become lax.
  • Stress - related muscular tightening. During periods of stress, we release adrenaline which is a hormone that tells your muscles to tighten, ready for action… however, over prolonged periods of time, if stress is chronic then muscular tightness may present in the facial muscles, especially around the jaw, accompanied by teeth clenching or grinding at night.
Generally speaking, pain or restriction around the jaw (joint or muscles) that occurs over an extended period of time can be termed dysfunctional.

Over time, the disc of the TMJ can wear and become very thin, or changes may occur to the disc due to dysfunction, which may create impaired movement of the joint. When there is dysfunction present, if it is not treated early on it could lead to disc degeneration and TMJ Syndrome.

TMJ dysfunction can be classed into three different categories:

  1. Myofascial – generally presents as muscular pain or discomfort in the muscles surrounding the jaw. Myofascial Pain Dysfunction (MPD) Syndrome is also being included here, as muscles may be in various states of tension or spasm due to various causes. It is believed that there is a connection between Myofascial pain and psychological or emotional stress. Teeth grinding or clenching may also be present. In this case, TMJ pain may be secondary to these events.
  2. Joint - issues such as disc displacement, dislocation of jaw, or injury to the bones around the joint.
  3. Arthritis/degenerative joint disease – inflammatory joint disorder that can manifest in the TMJ.

Any one or more of these categories may be present at once. Most people have fairly mild cases of the disorder, whereas others may have persistent and chronic issues with their TMJ. Disc displacement is not uncommon.

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Symptoms of TMJ Dysfunction
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TMJ ruins snack time
How to Treat TMJ Syndrome

Often, jaw problems can resolve in several weeks to months. The TMJ.org site states that “less is best” when it comes to TMJ treatment.

If you have recently experienced TMJ pain and/or dysfunction, you may find relief with some or all of the following recommendations. Treatment for TMJ Syndrome / TMJ Dysfunction / TMJ Disorder can include:

  • Physical therapy such as myotherapy to treat the muscular aspects of the TMJ dysfunction
  • Dry needling
  • Occlusal (bite) adjustment
  • Oral appliances such as a dental plate or mouthguard to help protect teeth from grinding at night
  • TMJ implants
  • Dental or orthodontic care may be required to adjust bite and jaw alignment
  • Sleeping position by reduce the amount of time sleeping on your side

Self Care

The following recommendations are ways that you can self-treat your TMJ disorder.

  • Ice/ Cool Therapy - icing the area can decrease inflammation and also numb pain and promote healing. Keep an ice pack wrapped in a tea towel or clean cloth. Use ice for 10-20 minutes, then rest the area for 40 minutes, and repeat if necessary.
  • Moist Heat – using a heat pack or a hot water bottle wrapped in a warm, moist towel can reduce pain, and improve function.
  • Soft Diet – avoiding hard, crunchy, and chewy foods gives your jaw a chance to rest a little. Also avoid stretching your mouth to accommodate such foods as whole fruits.
  • Relax Facial Muscles – relax your lips, and keep teeth apart as often as you can. Make an effort to be mindful of this.
  • Relaxation Techniques – various forms of relaxation can help you to deal with the pain of TMJ dysfunction. Techniques such as deep, slow breathing can enhance relaxation and assist in pain management. Relaxation massage, yoga, meditation and floatation therapy can also be helpful in reducing stress and aiding relaxation.
  • Jaw Exercises – to increase jaw mobility and promote healing, you can try slow, gentle jaw exercises. Your Myotherapist can recommend exercises for your jaw.
  • Side Sleeping – when you are side sleeping try and alternate sides and use a supportive pillow between your neck and shoulder.
  • Chew Gum – at all cost avoid chewing gum as can greatly aggravate the area.

TMJ Muscle Exercises

At Inner Outer Health, we offer myotherapy which can help in the treatment of TMJ dysfunction by working through trigger points (knots) in the muscles around the jaw, neck, shoulders, and back and other techniques. Your Myotherapist can also give you specific exercises and stretches to do at home for your own self-treatment in between your sessions.

If you or someone you know is suffering from TMJ dysfunction, please share this information with them.



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Do You Suffer from Headaches?

21/1/2014

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Headache
Headaches are not just a pain in the neck for many of us, but they are an increasingly common health problem in Australia. Even 18 years ago in 1995, having a headache was the illness or condition most commonly reported by individuals according to the Australian Bureau of Statistics survey. Almost 15% of the Australian population reported taking medication to treat their headaches and the age group that was most likely to report having a headache was between 25-44 years. Headaches are described in a variety of ways and occur for a variety of reasons.

The most commonly described headaches are tension headaches, migraines, cluster headaches and sinus headaches.

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Different locations of headaches
Tension Headaches are frequently caused by muscle contractions or spasms over the neck and head, and can be precipitated by emotional or physical stress, by worries or anxiety such as pressure at work or a family argument. People describe tension headaches as a tight band of pressure around their head as a weigh on top of their head or shoulders. The pain tends to worsen during the late afternoon and evening.
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Tension headache
Migraines are a severe, throbbing headache which often affects only one side. Migraines can be triggered by certain foods, sounds or emotions. People who suffer from migraines often experience nausea, vomiting, and sensitivity to light and noise at the same time. One of the distinguishing features of a migraine is that the person experiences a warning sign known as an “aura” sometimes up to an hour before the onset of the headache itself. The aura manifests as flashing lights or tingling and/or numbness down one side of the body.
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Migraine headache
Cluster headaches are not the same as migraines. They occur in bouts or clusters lasting for 10 minutes up to 3 hours and can occur again several times within a 24 hour period. A cluster headache can cause severe pain behind one eye or one half of the head, with accompanying redness and watering of the eye and sometimes blockage of the nostril on that side.
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Cluster headaches
Sinus headaches are caused by an increased production of mucus within the sinuses or in more serious cases, the increase in mucus causes blockage of the drainage system of the sinuses. The sinus headache produces a severe feeling of pressure building up over the face and eye. Ear aches sometimes go hand in hand with sinus headaches.
Common Causes of Headaches 

There are many possible causes of headaches. As pain receptors are located in the head or neck, when something stimulates these receptors headaches can occur. Possible triggers of the pain receptors can include:

  • Stress (physical, mental and emotional)
  • Muscle tension, particularly around the neck, back and shoulders
  • Dehydration
  • Postural imbalances
  • High blood pressure
  • Jaw/TMJ problems
  • Dental problems
  • Diet – certain foods can create stress and inflammation or trigger responses
  • Eye problems
  • Sinus inflammation/Allergies
  • Hormonal changes
  • Infection
  • Medications – can be side effects
  • Nervous System disorder
  • Spinal injury or head/neck injury
  • Extremes in temperature
  • Loud noise
  • Hangovers from alcohol or drugs
  • Temporal arteritis
  • Meningitis
  • Arthritis

Treatment of Headaches

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Headache treatment
Your Myotherapist may use a variety of options to treat your headaches depending on the cause and type. Some of the treatment options include:

  • Trigger point release
  • Muscle manipulations
  • Dry needling
  • Stretches
  • Self-treatment techniques
  • Recommended stress management and relaxation techniques
  • Dietary changes including increasing hydration
  • Supplementation of magnesium and other nutrients for nerve and muscle health
  • Treatment of an underlying medical disorder
  • Eliminating / changing medications causing headaches
  • Recommendation to other health care professionals

If you are experiencing headaches or any of the symptoms described here, we can help you, so please contact us to make a booking.

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Benefits of Stretching

9/11/2013

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PictureStretching
  • Do you ever suffer from muscle pains or stiffness?
  • Do you exercise regularly / rarely / not at all?
  • Is your work too light / too heavy / monotonous / one-sided?
 If you answer “YES” to any of the above questions, you can help your body by stretching!

Stretching will enable your body to perform better at day-to-day activities because the muscles are tough, strong and supple for everyday ease of function. By incorporating stretching as a part of your daily routine, you will start feeling better in your body and feel more flexible in your daily movement.

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Stretching
Why do muscles tighten up?

There are many reasons why muscles contract and get shorter, stiff and tight. Some common reasons include:

  • Heavy work
  • Hard physical training
  • Poor co-ordination of movement
  • Poor posture
  • Lack of activity
  • Injury and pain
  • Monotonous and/or one sided movement

Benefits of Stretching

As we age, our muscles naturally become shorter and tighter, limiting our overall flexibility. This limitation in movement can create pain, and make you more susceptible to injuries. Did you know regular stretching can:

  • Maintain or improve flexibility. Increased flexibility aids your capacity for physical movement, and improves your physical abilities.
  • Increased range of motion in joints. This can aid muscular balance as well as freer movement and can protect from musculoskeletal injury.
  • Improve circulation. Stretching increases blood flow to the muscles.
  • Reduce stress. Stretching can clear stress-related tension from the muscles, and help you to relax and unwind.
  • Alleviate muscular pain including lower back pain and neck pain. Sometimes the pain we experience in our body is due to over-tight muscles, or over-taut muscles, that are essentially taking too much load due to postural or other imbalances in the body. Stretching can reduce muscular tension, allowing the muscles to go back to a relaxed state.
  • Decrease risk of injury. Flexible muscles with increased range of movement can decrease the risk of injury as the tendons and ligaments have more give and are better conditioned and have more elasticity.
  • Improved posture. Muscular balance is required for good posture. Many postural imbalances are the result of muscular tightness! Regular stretching can improve muscle length and condition, as well as elasticity and range of motion.
  • Improved athletic performance. If you are regularly active, and/or compete in sport, no doubt you are familiar with the idea of stretching. Regular stretching can assist in conditioning the muscles, enhance your recovery, as well as improve your overall technique and movement. Also, increased muscle length, elasticity, endurance, metabolism can all be experienced with regular stretching.
 
What stretches should I do?

Your Myotherapist can help you know which are the best stretches for your body. Depending on your imbalances, specific muscle stretches may be required.

When you come in for a session at inner outer health, we will be able to tailor a stretching program for you that is practical and functional, to be incorporated into your daily lifestyle. We may end up giving you one or several stretches specific to your problem/area of pain.

Here are a couple of common areas that we suggest stretching daily:

Chest Stretch (pecs):
Neck Stretch:
Happy stretching.

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Sombra - NatUral Pain Relief

14/8/2013

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Sombra® is a fast-acting topical pain relief that starts to relieve sore muscles and joint pain immediately after it’s massaged onto affected areas.

Formulated with unique heating and cooling ingredients, it has a special blend of six natural plant extracts in combination with menthol, capsaicin and witch hazel will remove pain the natural way.

Sombra® is widely used by massage therapists, physical therapists, Myotherapists and Chiropractors as part of massage and muscle therapies to naturally treat acute and chronic neck, back, muscle and joint pain, arthritis, bruises and sprains. Sombra gels are now available online.

Struggling With Chronic Joint OR Muscular Pain?
Suffering from muscular pains, strains, sprains and bruises, or chronic conditions such as arthritis, bursitis and Fibromyalgia? Get fast, temporary pain relief and find out why so many people call Sombra ‘The Miracle Gel’.

Treat yourself to the proven pain~relieving properties of
SOMBRA WARM THERAPY A simple-to-apply topical treatment, Sombra warm therapy gel delivers fast, effective, temporary relief from joint and muscular aches and pains. It is particularly beneficial for combating chronic conditions such as arthritis, bursitis and fibromyalgia; as well as everyday strains, sprains and bruises.

The gel’s quick absorption, all-natural formula begins working from the moment it is massaged onto affected areas ~ penetrating deeply to help loosen tight muscles, restore range of movement and improve circulation ~ and combining unique warming and cooling ingredients that immediately help to make your mood happier and your life more comfortable.

The added bonus is that it’s also non-greasy: non-staining to clothes; free of alcohol & animal content; and has a subtle orange citrus scent that is both light & refreshing.

Start treating yourself to its remarkable pain relieving properties ~ and you’ll soon understand why so many delighted users refer to Sombra as ‘The Miracle Gel’. So why not order online now!

This proven natural treatment is used and recommended by Myotherapists at Inner Outer Health®. Sombra Warm Therapy Gel* is available in a choice of 4oz and 8oz size tubs – plus a handy 3oz Roll On for when you’re travelling or on the move. Buy Now

***Sombra Warm Therapy Gel SPECIAL OFFER *** We are offering TWO for the price of ONE with all Sombra Warm Therapy Gel 3oz Roll On, until stock runs out! RRP $29.95 EACH – save $29.95! You will need to CALL US to order directly on (03) 9440 9453 to take advantage of this offer.

Testimonials “May I take this opportunity of thanking you from the bottom of my heart for the excellent relief that you have afforded me with your Sombra. I have from time to time suffered with lower back pain but “lo and behold” a small amount of Sombra rubbed into the affected area – no more pain…” Read More

Sombra Warm Therapy Gel Ingredients Discover all the natural ingredients that go into Sombra natural pain relieving products.

For centuries, the Indian tribes north of Mexico have been using plant extracts to successfully relieve pain. With this knowledge and modern scientific techniques, Sombra has carefully developed a unique, natural ‘Warm Therapy’ formulation which blends these time tested plant extracts with two safe and effective active ingredients ~ Menthol and Camphor.

Sombra Warm Therapy Gel is completely alcohol free, non-greasy, non-staining and has a light, refreshing citrus fragrance that comes from orange peel extract. It contains none of the waxes, oils, artificial colours and other chemicals found in so many other analgesics sold on the market today.

Active Ingredients
- Menthol 3.0%
- Camphor 3.0%

Inactive Ingredients
- Aloe vera extract
- Capsaicin
- Carbomer
- Decyl polglucose
- Deionized water
- Grapefruit seed extract
- Green tea extract
- Orange peel extract
- Queen of the prairie extract
- Rose water
- Sodium hydroxymethylglycinate
- Vegetable glycerin
- Witch hazel
- Yucca extract

How To Use Sombra Warm Therapy Gel
Simply rub into the area thoroughly until the gel is absorbed
- Apply to the affected area no more than 3-4 times daily
- Suitable for adults and children from 2 years of age and older

Cautions & Warnings
- For external use only
- Keep out of reach of children
- Avoid contact with eyes
- Do not apply to wounds or damaged skin
- Do not bandage tightly
- Store at room temperature

Please Note: In the event your condition worsens, or symptoms persist for more than 7 days or clear up and occur again within a few days, discontinue use of this product and consult a doctor.

Experiencing Acute Joint OR Muscular Pain?
Suffering from muscular pains, sprains, strains and bruises, or acute conditions such as arthritis or new muscle injuries? Sombra Cool Therapy gel’s quick absorption, all natural formula begins working the moment it’s massaged onto the affected areas to alleviate throbbing pain, swelling and inflammation

Treat yourself to the proven pain~relieving properties of
COOL THERAPY GEL A soothing and simple-to-apply topical treatment, sombra cool therapy gel provides fast, effective, temporary relief from joint and muscular aches and pains ~ and is particularly beneficial for combating and calming acutely painful conditions such as arthritis; injuries that have just occurred; re-injured ailments; as well as everyday strains, sprains and bruises.

The gel’s quick absorption, all-natural formula begins working the moment it is massaged onto affected areas to alleviate throbbing pain, swelling and inflammation ~ and importantly, delivers controlled cooling without freezing or irritation to immediately help make your mood happier and your life more comfortable.

Ideal for post-exercise cool down to minimise next day aches and pains, the bonus is that it’s also non-greasy: non-staining to clothes; free of alcohol & animal content; and has a subtle lemon citrus scent that is both light & refreshing.

Start treating yourself to its remarkable pain relieving properties ~ and you’ll soon understand why so many delighted users refer to Sombra as ‘The Miracle Gel’. So why not order online now!

Sombra Cool Therapy Gel* is only available in a handy 3oz Roll On for when you’re travelling or on the move. Buy Now

This proven natural treatment is used and recommended by leading Myotherapists at Inner Outer Health®.

Testimonials “We have used Cool Therapy Sombra on sprains and strains, and Warm Therapy Sombra for general aches and pains. Both products relieve pain and the Cool Therapy is particularly effective at reducing swelling…” Read More

How To Use Sombra Cool Therapy Gel - Simply rub into the area thoroughly until the gel is absorbed
- Apply to the affected area no more than 3-4 times daily
- Suitable for adults and children from 2 years of age and older

Cautions & Warnings
- For external use only
- Keep out of reach of children
- Avoid contact with eyes
- Do not apply to wounds or damaged skin
- Do not bandage tightly
- Store at room temperature

Please Note: In the event your condition worsens, or symptoms persist for more than 7 days or clear up and occur again within a few days, discontinue use of this product and consult a doctor.

Sombra Cool Therapy Gel Ingredients Discover all the natural ingredients that go into Sombra natural pain relieving products.

For centuries, the Indian tribes north of Mexico have been using plant extracts to successfully relieve pain. With this knowledge and modern scientific techniques, Sombra has also developed a unique, natural ‘Cool Therapy’ formulation which blends plant extracts with a safe and effective active ingredient ~ Menthol.

Sombra Cool Therapy Gel is completely alcohol free, non-greasy, non-staining and has a light, refreshing citrus fragrance that comes from lemon peel extract. It contains none of the waxes, oils, artificial colours and other chemicals found in so many other analgesics sold on the market today.

Active Ingredient
- Menthol 6.0%

Inactive Ingredients
- Aloe vera extract
- Carbomer
- Decyl polglucose
- Deionized water
- Grapefruit seed extract
- Green tea extract
- Lemon peel extract
- Queen of the prairie extract
- Rose water
- Sodium hydroxymethylglycinate
- Vegetable glycerin
- Witch hazel
- Yucca extract

Life’s a lot less sombre with SOMBRA

***Sombra Warm Therapy Gel SPECIAL OFFER *** We are offering TWO for the price of ONE with all Sombra Warm Therapy Gel 3oz Roll On, until stock runs out! RRP $29.95 EACH – save $29.95!

You will need to CALL US to order directly on (03) 9440 9453 to take advantage of this offer.
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Pain relief
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Sombra warm therapy gel
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Do you love wearing high heels? - Then you need to know this:

30/7/2013

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Women and high heels. It can be a love-hate relationship.

We love what they look like, and how they make us appear taller, sexier, our legs slimmer and our calves and butt appear firmer. They make us feel confident, sexy and fashionable.
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High heels
We love the multitude of beautiful designs and colours that they come in. Open any woman’s wardrobe (or shoe-cupboard!) and it becomes apparent that we do love to own a variety of shoes including heels for different occasions that may look something like this… a few pairs of stiletto’s for evening wear & cocktail parties, kitten heels for work, pumps for that hot date, wedges to add some glamour, sling-backs for summer… the list goes on! Women do love their shoes.
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Woman love their shoes!
The part most women DON’T love, is the feeling at the end of the day when they get home from a long day at work… or perhaps at the end of a long evening/night out!

We curse & whinge under our breath that our feet ache, we have blisters or sore knees or an aching back, or we twisted an ankle when our stiletto heel got stuck in a crack in the pavement… unfortunately high-heels are not your body’s friend. In fact, they can do a LOT of damage. (Especially, if you were to wear shoes like this. I don’t know that anyone would actually wear these…)

If you are a woman who chooses fashion over function, i.e. wearing high heels regularly, perhaps after reading this, you may decide to restrict the amount of time you wear them and leave them in your wardrobe until you have a special occasion. After all, you can choose to change your shoes when they wear out, but you only get one pair of feet, and they deserve to be loved and looked after!

Read on to learn what the true effects of wearing high heels… ladies, ignorance can be bliss, however there are some things about wearing high heels that every woman needs to know. You don’t want your feet to end up like Victoria Beckham‘s

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Victoria Beckham
or like any of these celebrities who have paid the price of high fashion in the form of feet deformities… it just ain’t worth the pain!
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The effects high heels have on the body
1. POSTURE. High heels shift your pelvis and spine out of alignment. They redistribute your body weight by pushing your centre of mass forward, creating an anterior tilt in your pelvis, tightening the muscles in your lower back which can lead to back pain. Depending on the height of the heel, as the height increases, so does the pressure on the ball of your foot. This extra pressure can cause foot problems, such as Metatarsalgia.

2. FOOT PROBLEMS. Extra pressure on the feet and toes can cause problems such as Morton’s neuroma which is where the tissue around a nerve in between the toes thickens, causing pain and inflammation. Bunions are commonly formed by wearing shoes that are too tight, and cause a bony overgrowth that pushes the big toe inward towards the other toes, causing pain. Hammer toes are also a common deformity caused by high heels.

3. ANKLE PROBLEMS. Not only do high heels wearing heels affect your feet, your ankles are also at greater risk for injury due to the unbalanced nature of high heels. You could also end up with a Haglund’s deformity (also called “pump bump”) where irritation over time causes a small bony growth, often caused by the pressure of pump-style heels.

4. SHORTENED CALF MUSCLES & ACHILLES TENDON. Wearing heels contacts and shortens your your calf muscles and Achilles tendon. Wearing heels often can actually lead to a permanent physical shortening over time, as the muscle fibers remain stuck in their contracted state over time. This can set you up for walking difficulties, and postural dysfunction.

5. KNEE PROBLEMS. Due to the change in overall posture when wearing heels, a greater amount of pressure is put on the inside of the knee. Over time, this can lead to osteoarthritis, by the increase in joint pressure. Osteoarthritis is twice as common in women as it is in men.

6. HIP & BACK PROBLEMS. Your pelvis and especially hip flexors (located around the top front of your thighs), are affected by wearing heels. The hip flexors are forced to work harder when you are wearing heels, and can also permanently shorten over time. This can set you up for a flattening of the natural lumbar curve in your back, increasing your risk of back pain and spinal problems.

SO… is it really worth it? Are your beautiful, precious & functional feet worth the price of fashion? Short answer: No!

TIPS FOR HAPPY FEET!

To show your feet some love and appreciation since they hold you up all day long, and take you wherever you want to go, try doing some of the following:

  • Limit your use of high heels to special occasions.
  • Take a spare pair of flat shoes/flip-flops with you if you can.
  • Wear flat, comfortable and supportive shoes most of the time.
  • Walk around bare foot when you can.
  • Stretch your calves and hip flexors after wearing heels.
Also, come and see us at inner outer health for some Myotherapy to assist your body to regain musculo-skeletal balance from the effects of wearing high heels. Myotherapy can be helpful to bring back balance to your pelvis, knees, ankles and help to align your entire posture so that your feet can happily support you.

You can read more about Myotherapy here, and make online bookings here.

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60 Second Energiser

15/6/2013

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Have you been lacking energy now that it is Winter? Try this 60 second energiser to get your blood circulating, your chi (life energy) moving, warming you up from head to toes!
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Warm up with starjumps
1. Slap the palms of your outstretched hands together, and rub them rapidly for 5 seconds.

2. Hold your warmed palms over your cheeks and eyes for 5 seconds.

3. Make your hands into claws, and apply vigorous tapping (tapotement) to the scalp for 5
seconds.

4. Apply loose-fist tapotement (open hand slapping) up and down each arm for 10 seconds.

5. Gently grasp the hyoid bone, and mobilize it from side to side to stimulate the thyroid gland.

6. With your right hand, cup your palm around the back of your neck and squeeze firmly 10 times.

7. Repeat step 6 with your left hand while nodding your head up and down at the same time.

8. Repeat step 6 with the left hand while shaking your head side to side at the same time.

9. With your right hand, reach across the midline of your body, grasp the top of your left trapezius, and squeeze firmly 10 times.

10. Repeat step 9 to the right trapezius with the left hand.

11. Perform three sets of shoulder rolls forward and three backward.

12. Pincer-grip the thumb web of each hand, and hold for 3 seconds.

13. Shake the hands several times.

14. Stomp the feet several times.

You are now energized and ready to go!


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Sleeping Posture

2/12/2011

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There are three types of sleeping posture. Find out what you are by reading below.
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Source - www.healthtimesblog.com
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What is Myotherapy?

14/12/2010

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A Melbourne Myotherapist explains...

An explanation of myotherapy by Inner Outer Health, in Bellfield, Melbourne-based myotherapist, providing treatments for neck and lower back pain, tennis elbow, muscle tightness, sport injuries and restricted movement.

Myotherapy

Do you suffer from any aches, pain, muscle spasm or injuries? Are you looking for myotherapist, sports massage, remedial massage, deep tissue massage, pregnancy massage, dry needling or trigger point therapy in Melbourne?

Myotherapy can help to reduce:

• Lower back pain

• Neck pain

• Headaches, migraine

• Tennis elbow

• Muscle spasm

• Muscle tightness and fatigue

• Sports injuries

• Restricted movement

• Incorrect posture

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    BLOG Author

    Lena Yammine is the author of the Inner Outer Health Blog.

    If you would like to submit content, please contact us via our contact us form.

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