leamington-therapy

Mental Health Awareness Week 12th - 18th May 2025

Tue, 13 May 2025 22:39:14 GMT

How we support community wellbeing.

Mental Health Awareness Week 2025: The Power of Community in Supporting Mental Wellbeing

This Mental Health Awareness Week , we’re shining a spotlight on a powerful, often underestimated force in our mental health journeys— community .

In a world that sometimes feels more disconnected than ever, community has never been more important. Whether it's found in a neighbourhood, a support group, a workplace, or a therapy centre, feeling part of a safe, supportive network can be life-changing .

Why Community Matters

Mental health doesn’t exist in a vacuum. We all need people around us who listen without judgment, who offer encouragement, and who make us feel seen and understood. A strong community can:

�� Reduce feelings of isolation
�� Foster a sense of belonging
�� Encourage open conversations about mental health
�� Provide tools, resources, and spaces for healing

It’s not about having dozens of friends or followers—it’s about connection, acceptance, and support.

Creating Safe Spaces in Our Local Community

Here at [Your Clinic Name], we believe that building community starts with creating safe, inclusive, and welcoming spaces . That’s why we’ve designed our therapy rooms and support services around just that.

Whether you're a practitioner offering support or someone seeking it, our centre is a place where people come together to improve mental wellbeing, free of stigma and full of compassion.

How We Support Community Wellbeing

��‍♀️ Therapy & Mental Health Services
Our diverse team of professionals offers a wide range of therapeutic services in a non-judgmental environment.

�� Comfortable, Private Spaces
Our therapy rooms are designed to feel safe and calm—an essential part of feeling at ease when opening up.

��‍��‍�� Collaboration Between Practitioners
We promote collaboration among our mental health professionals, creating a supportive network that benefits both practitioners and clients.

�� Connection Beyond the Room
Through workshops, newsletters, and social media, we aim to foster connection and share knowledge, encouraging ongoing conversations about mental health.

Be Part of the Change

This Mental Health Awareness Week, we invite you to reflect on the communities that support you—and to think about how you can contribute to others’. Whether that means checking in on a friend, attending a support group, or starting therapy, every small step helps build a stronger, more connected world.

Need support? Interested in joining our professional community? We’re here.

�� Let’s build something meaningful—together.

Finalist in the Ladies First Health and Wellbeing Category

Thu, 13 Jun 2024 15:45:05 GMT

The second time in a row Lisa has been announced as a finalist in the Ladies First Health and Wellbeing category at this years awards ceremony which will be held at the Dallas Burston Polo Club on Thursday 13th June.

Last year Lisa won the award which was held at Coombe Abbey Hotel.

Will Lisa hold the title for the second year?

Mind, Body & Soul Event, Saturday 17th February

Sun, 11 Feb 2024 22:11:53 GMT

Our last Mind, Body & Soul event was such a success its back!

Our next Mind, Body & Soul event is Saturday 17th February 10am - 4pm.

After the success of our first in November 2023 we couldn't resist bringing you more wonderful local people. Allowing them to share their knowledge, their passion and how they can help you compliments our centre and our mission.

With the success of our first mind, body and soul event
we just had to organise another.
This Saturday 17th February will see our 2nd MBS Event.
We'll be open to the public from 10am - 4pm.

With a selection of therapists offering taster treatments from massage, FREE injury assessments, shiatsu massage and Bowen therapy.

Exhibitors -

Body Calibre offering their medical graded body composition analysis for health, fitness and wellness,
Layla from Crystal Moon will be selling her beautiful crystals, now who can't resist a crystal?
Vicky from Clean Living International will be selling her chemical free cleaning products helping you keep your homes clean and your family safe.
Dayle will be demonstrating mediumship, offering spiritual counselling, healing and giving messages from loved ones.
Julia will be selling the most nutritious skincare on the planet... Tropic Skincare with their 100% certified natural and vegan ingredients.
Local artists Alan Grantham and Lexi Sinclair will be selling their artwork. They will both be creating art throughout the day and Lexi will also be doing a live piece on one of our walls.

Speakers -

11am Mandy will be our first speaker sharing her breast cancer journey and how you can check yourself.
11.30am Ed & Steve from Body Calibre, explaining how their body composition analysis machine works
12 midday Tessa gives an insight on the healing power of colour and how colour has an effect on our mental and physical wellbeing
12.30pm John Beetison from The Strong Life Club explains the importance of brain and gut health and how we can transform the quality of our lives through sustainable changes to our nutrition.
1.30pm Harriet a health and wellbeing coach will be talking about the pause of menopause
2pm Julia will be talking about Tai Chi and the benefits of it.
2.30pm Our very own Carl delivers a talk on 'Is running bad for your joints?'

Neeta, one of our yoga instructors will be doing a live chair yoga demo and Jotipala will be demonstrating her Gong Spa throughout the day.

We have even secured 30 FREE juices from the newly opened Copacabana Juice bar on the corner of Warwick Street and Windsor Street so ask us for a voucher.

Treatments will be available from

Carl, Injury assessments, treatments and massage

James, Indian head massage, sports and deep tissue massage

Moe Rahati, Shiatsu

Jenny O'Brien, Bowen Therapy

We still have some stalls available so if you would like to sell something natural, organic, sustainable or locally handmade then contact Lisa on 01926 833003 or info@therapyandfitness.co.uk

Doing Hot Yoga can banish depression.

Wed, 01 Nov 2023 20:35:11 GMT

Connect mind and body through breath, movement and sweat.

We were so glad to have received a phone call from Vic Minett from BBC CWR on Tuesday 24th October about the article in The Times about Hot Yoga and the benefits especially for depression.

A trail found that Hot Yoga can significantly reduce symptoms of severe depression. The trial led by Massachusetts General Hospital , recruited 80 adults with moderate to severe depression who were randomly divided into two groups.

Half went to Hot Yoga session twice a week. The others were told they were on a waiting list and did not receive any treatment.

After eight weeks 44 per cent of those who did the yoga classes had seen such a big improvement in symptoms that they were no longer classed as depressed, compared with only 6 per cent of the control group.

Depressive symptoms were even reduced in those attending classes just once a week.

Maren Nyer, an assistant professor of psychiatry at Harvard Medical School and lead author of the study, said "Yoga and heat based interventions could potentially change the course for treatment for patients with depression by providing a non medication based approach.

Previous studies had shown that yoga can help depression and anxiety by reducing inflammation and stress, as well as providing health benefits of exercise. Scientists believe heated yoga may provide additional benefits as heating the body can stimulate the release of 'happy' chemicals such as dopamine.

Although hot yoga is unlikely to be widely prescribed on the NHS, it could be offered to complement treatments such as antidepressants. More than 8 million adults in England take the drugs, but about 30 per cent of patients do not respond to them.

Injury Prevention Techniques

Thu, 30 Mar 2023 11:59:15 GMT

Prevention of injuries is vital for anybody that partakes in sport or any manner of physical exercise in order to maintain healthy muscles, joints and bone strength.

By following the advice that the Therapy and Fitness Centre have outlined in this guide, you will avoid causing long-term, career ending injuries such as strains, torn ligaments and muscles, and other associated issues.

Warm up

Before partaking in exercise, whether rigorous or gentle it is crucial to begin with a warm up routine.

Correctly formulated warm ups include various stretches across each muscle group to ensure adequate blood flow to the muscles. This preparation reduces the risk of pulling a muscle or causing injury to tendons.

A thorough warm up can also increase performance, flexibility and strength which allows you to increase the intensity of your workouts with reduced chance of damage to your body.

Warm up exercises include:

Neck stretches
Tricep and shoulder stretches
Knee to floor lunges
Hip and knee circles
Toe touches
Arm circles
Side bends

Cool down

When you exercise, your heart rate increases, your body temperature rises and your adrenaline peaks. This can cause you to misinterpret your body’s natural indicators of pain. Immediately coming to a stop after your workout can cause a drop in oxygen levels to your muscles that are required for stable recovery and repair following exercise.

In order to continue the healing of your muscles, it is important to engage in a series of gentle stretches or aerobic exercises to continue the delivery of blood and oxygen throughout your body.

However, it is important not to push your body to the point of pain.

Cool down exercises include:

Side reaches
Lunges
Lying leg raises
Arm reaches
Head tilts
Cat cow stretches
Quad stretch

Wear the appropriate gear for the sport

Safety equipment exists in sport for a reason and it is vital that you wear the appropriate gear for your chosen exercise to avoid injury.

This includes:

Footwear: This will depend on the activity you’re engaging with. For example, hiking will require walking boots with ankle support whereas you’ll require properly fitted/shaped trainers with impact absorption in the sole and wedge
Sports Taping: Typically used to maintain joint, muscle and bone stability in sports such as weight lifting, boxing, contact sports and athletics
Gum guards: Keep your teeth and tongue protected during contact sports
Helmets and protective padding: These are typically sport specific and soften the impact of contact

Strength and Conditioning Classes

Practising strength and conditioning movements on a regular basis is known to reduce the risk of injury during exercise. It includes activities such as strength training, improving flexibility and joint mobility as well as cardiovascular exercise.

This form of conditioning allows you to improve your sporting technique thus acting as injury avoidance. For example, you could practise balance and landing technique to improve performance in basketball, volleyball or even parkour to reduce injuries associated with incorrect landing technique.

Therapy and Fitness Centre deliver Strength and Conditioning Classes in Leamington Spa with the aim of improving sporting performance, learning movement patterns and enhancing coordination.

Sports Massage

Sports massage is a form of remedial massage that is tailored to the individual’s needs, but can also be used as a preventative measure. It combines deep tissue massage techniques to enhance power, flexibility and movement, all of which are vital for injury prevention.

Therapy and Fitness Centre have been delivering Sports Massage for over a decade, bringing stability to our client’s lives through injury prevention and rehabilitation.

If you would like to benefit from the Sports Massage services provided by Therapy and Fitness Centre , or for enquiries about our other treatments , please get in contact today.

01926 833003 | info@leamingtontherapycentre.co.uk

How to Relieve Tension in Your Neck

Thu, 19 Jan 2023 16:45:10 GMT

Most of us will experience neck tension at some point during our lives. This can be for any number of reasons, but the discomfort it causes can often disrupt your daily activities.

At Therapy and Fitness Centre, we often see long term tension caused by poor habits, stress and chronic injuries that can be relieved from the comfort of your own home. So we’ve put together a guide on how you can ease, prevent and eliminate long-term neck tension before it progresses.

What causes neck tension?

Tension can be caused by a number of reasons but the main reasons you may be experiencing tightness in your neck are:

Poor posture
Stress
Injury or strain
The process of ageing

How to relieve neck tension

Adjust your posture

Poor posture caused by sitting at a desk, hunching your shoulders or ‘text neck’ are the main causes of neck tension.

How to improve posture when sitting:

Keep your monitor at eye level

Invest in an ergonomic office chair with adjustable back, arm and lumbar support

Use a standing desk

Sit on your sitting bones and avoid leaning forward

Adjust the format of your screen so you don’t have to slouch to read it

Take movement breaks every hour

How to improve posture when standing:

Keep your shoulders and neck relaxed
Stand with your feet hip width apart
Tuck in your abdomen
Balance your weight evenly
Hold your head in a neutral position
Relax your knees

For more information, visit our guide: How to Improve Posture .

Apply heat

Heat therapy dilutes the blood vessels in your neck, which increases oxygenation to the area. This can loosen your muscles.

Heat can be applied using:

A hot shower or bath
Use of a heat pack, gel or heat wrap
Warm damp cloth
Heating pad
A hot water bottle
Hot Stone Massage

At Therapy and Fitness Centre, our Hot Stone Massage Therapy Treatment is designed to deeply relax muscles and soothe tension through a combination of massage techniques and heat therapy. A treatment tailored to you, just one stroke from Basalt stones can undo days worth of tightness.

Neck Stretches

Chin Tuck

Sit in a chair with your back straight
Make sure you actively draw your shoulder blades together to keep the posture throughout the stretch
Slowly drop your chin to your chest
Gently twist your head towards one shoulder
Pause for a few deep breaths
Repeat on the other side
Complete this movement 10 times

Nose Circles

Sit in a chair with your back straight and elongate your neck
Make sure you actively draw your shoulder blades together to keep the posture throughout the stretch
Tilt your head towards the ceiling as far as is comfortable
Pretend you are drawing a giant circle with your nose, stretching your neck gently as you form an arc towards one shoulder, down to your chest and then up to your other shoulder
Repeat this movement 10 times
Alternate the direction and repeat 10 times going the other way

Ear to Shoulder

Sit in a chair with your back straight and elongate your neck
Make sure you actively draw your shoulder blades together to keep the posture throughout the stretch
Tilt your head to one side, bringing your ear to your shoulder
If you need a deeper stretch, gently rest one hand on your upper ear. Be careful not to apply any pressure
Pause in this position for a few deep breaths
Repeat on the other side

Yoga

Yoga is designed to make you think more consciously about your body whilst relieving any stress or tension you are feeling.

These exercises will help you stretch the muscles in your neck and upper shoulders to create space and help oxygen flow more freely to the areas.

Seated Cat Cows

Sit cross legged on the floor with your back straight
Place your hands on your knees
Inhale as you push your chest forwards, actively drawing your shoulder blades together
Then as you exhale, round your body backwards so your shoulders are hunched and your neck bends forwards
Repeat this cycle of movement up to 10 times

Seated Twist

Sit cross legged on the floor with your back straight
Position the outside of your left hand to the outside of your right knee
Place your right hand on the floor behind your back
Gently twist your body to the right, keeping your head straight
Try to relax your body further into the stretch every time you exhale
Remain in this position for 5 breaths
Repeat on the other side

xEagle Arms

Sit cross legged on the floor with your back straight
Extend your arms wide to the side of your body
Bring them back to centre, positioning your left arm beneath your right arm
Twist your left arm around your right arm until the fingertips press into your right palm
If your shoulders feel too tight, you can place your hands on your shoulders so that your left arm presses against your chest and your right elbow rests over your left elbow
From here, raise your arms in the air slightly and then lower them down. You should feel a stretch across the bottom of your shoulders
Hold this position for 5 breaths
If your arms are in the eagle shape, raise them back up to shoulder height and bend your chin towards your chest
Hold this position for 5 breaths
Release slowly and repeat the movements alternately

Child’s Pose

Position yourself on your knees
Walk your hands forward until your chest and forehead press into the ground
Relax your arms over your head
Hold this position for 10 breaths
If you’d like a deeper stretch, tilt your head so that your chin is placed to the ground

For guided practice through these exercises, try Yoga with Adriene’s Yoga for Neck Tension videos on Youtube that incorporates variations of neck relief exercises for all ability levels.

Visit a professional

If your neck pain isn’t improving, then you may need to visit a chiropractor, GP or professional therapist to prescribe the best treatment for your tension.

At Therapy and Fitness Centre, we specialise in massage therapy. It is our mission to remove tension from your body, whether it is caused by stress, poor posture or a recent or chronic injury. Our treatments include a wide range of physical therapy options including Hot Stone Massage, Acupuncture and Sports Massage to relieve your neck tension.

Simply contact us today to book your appointment at our therapy centre in Leamington Spa.

01926 833003 | info@therapyandfitnesscentre.co.uk

8 Top Stress Relievers

Wed, 28 Sep 2022 08:34:54 GMT

Whether you’re struggling with the symptoms of everyday stress, or are experiencing a big change in your life that is activating feelings of anxiety, it can have an adverse affect on your emotional and physical wellbeing.

When your mind is in turmoil, it can be difficult to figure out how to diffuse the feelings of stress, so why not try taking the focus off the things you can’t control, and instead concentrate on the things you can.

At Leamington Therapy and Fitness Centre , we’ve put together this list of our top 8 stress relievers to help you relax.

1. Exercise

Exercise relieves the emotional and physical intensity caused by stress. This is because it helps your body release ‘feel good’ endorphins such as dopamine, as well as releasing physical energy and taking your mind off the cause of your stress for a period of time.

Team sports are a fantastic antidote for anxiety because they allow you to engage in a social activity that likewise aids you in controlling your stress.

2. Yoga/Meditation

Yoga helps relieve stress and anxiety because it combines the tension relieving benefits of exercise with the remedial, mindful power of meditation and controlled breathing. Anxiety is a feeling of unease such as worry or fear and this can be mild or severe. Yoga and meditation generates peace by reconnecting your body to your mind, which can sometimes feel disconnected in times of stress.

One of the greatest things about Yoga is its suitability for people of all ages and fitness levels because of the gentle nature of the movements.

3. Challenge yourself

If you’re experiencing a prolonged period of stress due to life events that are out of your control, then setting new goals and challenges that you can control is a great way to focus. These could be work-based targets or new hobbies such as learning a musical instrument, joining a local sports team or taking language classes.

Learning a new skill is a great way to blow off steam in your spare time, and the satisfaction you’ll feel from hitting your goals will boost your confidence and go a long way towards reducing stress.

4. Connect socially

Laughter is the greatest medicine. Not only does it release endorphins that relieves stress, but it stimulates your muscles, heart and lungs and increases your oxygen intake. This is why taking the time to meet with friends and family is so important during times of stress.

Not to mention that social support and connection will leave you feeling contented, and less alone.

5. Practice self care

Whether you’re experiencing long-term stress or simply wish to relax more during your working week, setting time aside for self care can be one of the best ways to do this.

Self care is different for everyone. Whether you find clarity in taking a bath, going for a run or spending time connecting with nature, it is always smart to spend time doing things that you love to reduce tension and emotional strain.

6. Avoid unhealthy habits

Habits such as drinking and smoking can be tempting in times of stress, but they won’t provide long term solutions and will only exacerbate the negative feelings you’re experiencing.

If you feel yourself pulled towards these as a form of stress relief, make sure you speak to the people you love, or contact addiction services such as Drinkaware for an online chat or Alcoholics Anonymous on 0800 917 7650, for drug helplines call Frank on 0300 1236600.

7. Focus on the things you can control

It can be far too easy to focus all of your attention and energy on the source of your stress and anxiety, but this can lead to a spiral of negative thoughts. Fortunately, here are some solutions to reduce anxiety and stress and help calm someone down, focus and cope.

These are...

T he 4 A's of stress management which are avoid, alter, accept and adapt
The 3 3 3 rule... look around your environment to identify 3 objects, 3 sounds then 3 moving body parts and focus on these.
T he 5 5 5 rule... breathe in for 5 seconds, hold your breath for 5 seconds then breathe out for 5 seconds and repeat until your thoughts slow down or you notice relief.
T he 5 4 3 2 1 trick... find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste .

Pain can be a major factor to anxiety, if you’re suffering from an injury, look for a physiotherapist or sports therapist, focus your attention on the treatment, and find an activity that you can engage in while you’re healing.

8. Massage therapy

Massage therapy relieves symptoms of stress and anxiety including muscle tension, increased heart rate and leaves you feeling deeply soothed and relaxed. Having a massage improves mood and relaxation while increasing confidence and self image. If you are experiencing stress, depression or anxiety massage can be an effective part of treatment.

This is why we recommend booking massage therapy treatments at Leamington Therapy and Fitness Centre, and allow your stress to melt away. Our hot stone therapy, aromatherapy and deep tissue massage along with our reflexology treatments and acupuncture are the ideal methods for restoring balance and wellness to your mind and body.

What is Myofascial Release and how can it help you?

Tue, 06 Sep 2022 10:11:43 GMT

Where is fascia located in the body?

Fascia is a sheath of stringy connective tissue that surrounds every part of your body. It provides support to your muscles, tendons, ligaments, tissues, organs, nerves, joints and bones.

Does massage help fascia?

Massage therapists can help with a technique called Myofascial Release that uses sustained pressure to loosen and lengthen constricted fascia. Cupping therapy is another technique that stretches and lengthen fascia with the use of vacuum cups.

What does fascia massage do?

Fascial release therapies are known to increase tissue flexibility and joint mobility. Massage therapists can help with a technique called Myofascial Release that uses sustained pressure to loosen and lengthen constricted fascia.

How is myofascial release performed?

Using light, manual pressure, your therapist will massage and stretch the trigger point, sometimes holding that point for a few minutes. Your therapist may repeat this process a few times on each trigger point they find, until they feel a full release.

What can I expect from myofascial release?

Myofascial release can be an intense experience. During a session, a massage therapist will massage, knead and gently stretch the muscles and fascia to work out knots. This bodywork technique also involves applying pressure to the tight or sore areas to get them to relax.

What should I expect after a myofascial massage?

You may feel tired or relaxed after your myofascial massage, however, most people experience an immediate feeling of relief. Aches and pains are common for for around 24 hours after your treatment as the body flushes the toxins that have been released out.

What are the benefits of myofascial release?

Myofascial release offers a host of benefits to your health and well-being, including:

Reduces soreness and improves tissue recovery.
Improves neuromuscular efficiency.
Increases blood flow.
Maintains normal functional muscular length.
Improves joint range of motion.
Decreases overall effects of stress on the body.

What is the difference between myofascial release and massage?

First of all, they each have a different focus. Massage works with soft tissue and the overall system of muscles in the body to relieve stress and tension. Myofascial release works specifically with the connective tissue (fascia) to relieve the tightness that causes muscle restrictions.

What does myofascial massage feel like?

During a massage treatment, when we stretch this tight tissue you could feel a burning sensation. This is a myofascial release sensation and is generally short lived and quite normal, but not felt by everyone.

What happens when fascia is tight?

Healthy fascia is smooth and flexible. However, when the body undergoes physical trauma, such as muscle injuries or surgery, the fascia is placed under stress and tightens up, causing muscle pain.

What causes fascia pain?

Factors that cause fascia to become gummy and crinkle up (called adhesion) include: A lifestyle of limited physical activity (too little movement day after day) Repetitive movement that overworks one part of the body. Trauma such as surgery or injury.

What can damage fascia?

Accidents, abnormal posture, repetitive movements, overextension injuries, or inactivity can all lead to fascial damage.

What does damaged fascia feel like?

However, when the fascia is damaged through injury, overuse, or dehydration it often has a domino effect, causing a series of painful symptoms to appear over time. You may experience stiffness, reduced range of motion, and increasing chronic pain.

How long does it take for fascia to heal?

Most injury to fascia heals within a six to eight weeks period. Occasionally chronic inflammation and pain affect fascia. This may cause problems such as painful movement or fibromyalgia.

What makes myofascial pain worse?

Myofascial pain may worsen if it is left untreated for a prolonged period of time. Additionally, you may also feel more pain if the trigger point or affected muscle is strained or stretched.

What happens if myofascial pain syndrome is left untreated?

Untreated, the myofascial pain syndrome leads to a reduced extensibility of the involved muscle with consecutive decrease of the range of motion and development of a muscular imbalance resulting in a disturbance of complex movement and evolution of a chronic pain disease.

Should you exercise after myofascial release?

Many therapists recommend clients avoid strenuous exercise for at least 24 hours after a bodywork session. Exercising after a session can both increase muscle soreness and compromise the value of the soft-tissue work you've just received.

What happens to fascia as we age?

As you age, your body produces less and less collagen. This has a dramatic effect on the fascia throughout your body. With less collagen, the fascia starts to dry out and tighten. It becomes restrictive, making it more difficult for the body to move efficiently.

Can tight fascia cause nerve pain?

As fascia stiffens through adhesion, fascia—rich in nerve endings in and of itself—can entrap surrounding nerves, leading to radiculopathy and a host of painful consequences.

Who should avoid myofascial release?

Contraindications for MFR include – but are not limited to – those with malignancy, aneurysm, acute rheumatoid arthritis, advanced diabetes, severe osteoporosis, and healing fractures. Your physical therapist can help determine whether or not MFR is an appropriate course of treatment for you.

Can you do myofascial release on yourself?

SMFR methods do not require the assistance of a physical therapist or fitness professional but can be performed by the individual itself and are considered an effective rehabilitation tool.

Can you overdo foam rolling?

When it comes to foam rolling, yes, you can overdo it. Excessively using a foam roller on a specific area can increase injuries and leave you in more pain. Instead, limit foam rolling to 30 to 90 seconds per muscle group and include 10 seconds stretching in between each roll.

Examples of Self Myofascial Release

How to Improve Posture

Fri, 05 Aug 2022 13:46:09 GMT

Working at desks and spending long periods of time on phones, as well as sleeping on bad mattresses and sitting on soft furniture cushions can all contribute to misaligned posture.

At the Leamington Therapy and Fitness Centre , we commonly see pain and injuries caused by poor sitting and standing habits that are easily preventable. So we’ve put together this guide on how to improve your posture from home.

Why you need to correct your posture

Bad posture changes the natural alignment of your joints which impacts the functionality of your muscles and can cause wear and tear on surrounding tissues, spinal discs and even the joints themselves.

Complications of bad posture include pain, muscle tension, spinal dysfunction and joint degeneration.

Avoid slouching at your desk

The most common cause for bad posture is a slouched seating position. With most of us working at a desk all day, it can be difficult to mindfully correct posture, and it may feel uncomfortable at first.

Luckily, there are lots of little adjustments you can make to your working environment to help improve your posture while sitting down:

Adjust the height of your monitor to eye level
Invest in an ergonomic office chair with adjustable back, arm and lumbar support
Use a standing desk to remove the temptation to lean on your elbows
Position your mouse close to your body
Sit on your sitting bones
Adjust the font on your screen so you don’t lean forward to read it
Take hourly movement breaks, and give yourself a break

Do regular core strengthening exercises

One of the best ways to improve posture is to focus on core strengthening exercises. This is because the abdominal wall connects to your spine and pelvis, and stabilising these muscles can help strengthen your spine and hold it in a neutral position.

Perform the following exercises in slow, rhythmical movements for a more effective result:

Stand straight and tall

Leaning on one foot, sticking out your buttocks and tilting your head while standing can all contribute to bad posture.

A neutral standing position is designed to keep your body aligned in order to maintain the natural curvature of your spine, and prevent strain on your lower back. Make sure you:

Keep shoulders and neck relaxed
Tuck in your abdomen
Keep your feet about hip width apart
Balance your weight evenly on both feet
Keep your head in a central, neutral position
Relax your knees
Remember to keep your ears, shoulders, hips, knees and ankles in line

Yoga exercises

Yoga is designed to restore natural alignment of your body and there are plenty of exercises that can correct improper posture. Posture corrective yoga will take only 10 minutes out of your daily routine and is a fantastic habit to deploy at the end of your work day.

Not only will this improve your posture, it will also increase relaxation and improve your mental health.

Try our Yoga for Posture and Alignment or Yoga for Beginners to improve your posture and loosen up your muscles.

Treat yourself to a deep tissue massage

Deep tissue massage and physiotherapy both deeply relax your muscles, muscle fibres and connective tissues to remove tension that leads to hunched shoulders.

If you’ve had a particularly stressful week that is leading to a tense, rounded posture, then a tailored sports massage at Therapy and Fitness Centre can help to ease the pain. Our highly trained sports massage therapists are committed to providing you with an effective and bespoke service that deeply relaxes your muscles. Simply contact us today.

01926 833003 | info@therapyandfitnesscentre.co.uk

Most Common Golf Injuries and What To Do About Them

Thu, 28 Jul 2022 14:20:52 GMT

Golf is a physically demanding sport. Golfers require strength, stability, explosive power, flexibility and athletic ability to perform an effective golf swing.

Does massage help golf?

Did you know that therapeutic sports massage is a great way to improve your golf game ? It's true! Golf massage concentrates on relaxing the back, hamstrings, hip flexors, shoulders, and wrists to create a bigger shoulder turn, better hip and back flexibility, and a more powerful torque and higher finish.

There are a range of benefits that massage therapy can have for golfers:

Massage generally increases circulation
Helps to reduce muscle spasms
Massage therapists can also help with trigger point and adhesions to prevent injuries
Helps to improve quality of movement
Improves range of motion and muscle flexibility

What are The 5 Most Common Golf Injuries?

Back Pain
Rotator Cuff Injury
Tennis Elbow and Golf Elbow
Knee Pain and Damage
Tendinitis in the Wrists

Why does golf contribute to Back Pain?

You’re keen to improve your swing, but hours spent hunched over your club, along with the rotational stresses you put onto your back as you swing, can add up to serious back pain. Lower back pain is the most common, but don’t discount the discomfort of that shooting, stabbing pain between your shoulder blades, either.

How to prevent golf related Back Pain?

To prevent back issues, practice correct form and regularly exercise the muscles of your back (focusing specifically on trapezius and pectoral muscles). Flexibility exercises such as yoga can also help to prevent back injuries.

How to treat golf related Back Pain?

The treatments option vary depending on severity. Most common options include:

Rest
Alternating hot and cold packs
Pain medicine that also reduces inflammation, such as ibuprofen
Deep tissue massage
Visit a chiropractor
Steroid injections
Surgery

Why is golf contributing to Rotator Cuff Injuries?

Avid golfers can end up messing up their rotator cuffs, which are the four stabilising muscles located in each of your shoulders. Rotator cuff impingements are when the muscles swell and pinch the space between the arm and shoulder bones. Another type of injury occurs when one of the tendons or muscles tear. Both common types of rotator cuff injuries cause pain and inhibit your game.

How to prevent golf related Rotator Cuff Injuries?

To prevent rotator cuff injury, practice correct form as well as engage in regular strength training and stretching the muscles of the shoulders, back, and abs.

How to treat golf related Rotator Cuff Injury?

If you have suffered a rotator cuff injury, we recommend the POLICE method: protection, optimal loading, ice, compression, and elevation.

P- Protection - emphasises the importance of preventing further damage, whether that is rest or the use of a sling.

OL- Optimal Loading - this will stimulate the healing process because bone, tendons, ligaments and muscles all require some loading to stimulate healing. A PT can also guide you through that stage. You may be required to perform simple exercises and motions to allow your injured muscle or ligament to heal properly.

I.C.E - Ice , compression and elevation : - ice can help decrease inflammation and pain, while compression on the affected area will provide support, and resting the injured area gives it time to heal. And whenever possible elevating the injured area above the heart is recommended

Follow up with exercises designed to strengthen shoulder and back muscles.

What is the difference between Tennis Elbow and Golfers Elbow?

Tendonitis in the elbow is commonly referred to in sports terms. “Tennis elbow” refers to irritation and inflammation of the outer tendon, while “golf elbow” refers to irritation and inflammation of the inner tendon. Strangely, more golfers suffer from tennis elbow than golf elbow, but the result can still be very painful.

How to prevent golf related tendonitis?

To prevent tendonitis of either sort, make sure you are using proper swing techniques when you practice. Tendonitis shows up after overuse of the tendons involved, so be sure to rotate your practice regimen to allow your elbows and arms to get adequate rest.

How to treat golf related tendonitis?

Treating tendonitis is usually fairly simple, although you might have to grit your teeth and put the clubs away while you allow your body to heal. The goals are to reduce inflammation, gently strengthen the muscles and tendons, and correct your swing technique so you don’t do this to yourself again.

Why do golfers tend to suffer with Knee Pain or Damage?

As you stabilise the rotation of the hip axis at the beginning of a swing, you can end up putting a lot of stress and strain on a weak knee. Knee injuries vary in type and severity, and it’s no secret that knees suffer more as you age. If you are noticing knee pain during your game, visit your Sports Therapist sooner rather than later!

How to prevent golf related Knee Pain or Damage?

To prevent knee pain, gently stretch your calves, hamstrings, thighs, and core muscles before heading out for a round. Wear quality shoes with good arch support, and use a brace if you feel weakness or twinges.

How do you fix a sore knee from golf?

If you already suffer from knee pain, you’ll need a Sports Therapist to diagnose the exact problem and help you decide on a course of treatment. If you ignore knee pain, you can end up doing incredible damage, which has the potential of greatly affecting your ability to play.

How does golf cause Wrist Tendonitis?

Like the tendons in the elbows, wrist tendons can become overly fatigued and inflamed, which can affect your ability to hold your club correctly (or at all, in serious cases).

How do you prevent Wrist injuries in golf?

To help prevent future golfing-related wrist injuries, take time to stretch your arms, elbows and wrists before you play. Also, warm up with some easy practice swings before you begin a round of golf or start hitting at the driving range. Work on improving your swing, too.

How do you heal a Wrist injury from golf?

Usual treatments include activity modification, anti-inflammatory medications, bracing, and therapy.

What are the most common injuries I see in the clinic?

Wed, 06 Jul 2022 11:17:35 GMT

What is Anterior Knee Pain?

Anterior knee pain is pain that occurs at the front and centre of the knee . The pain begins when the kneecap does not move properly and rubs against the lower part of the thigh bone.

This may occur because:

The kneecap is in an abnormal position (also called poor alignment of the patellofemoral joint).
There is tightness or weakness of the muscles on the front and back of your thigh.
You are doing too much activity that places extra stress on the kneecap (such as running, jumping or twisting, skiing, or playing soccer).
Your muscles are not balanced and your core muscles maybe weaker.
The groove in the thighbone where the kneecap normally rests is too shallow.
You have flat feet.
You have arthritis. Pain on the front of the knee can also occur from changes within the knee joint as you get older, commonly referred to as 'wear and tear'. This will often cause discomfort when performing daily activities and restrict the ability to bend and/or straighten the knee.

Anterior knee pain is more common in:

People who are overweight
People who have had a dislocation, fracture, or other injury to the kneecap
Runners, jumpers, skiers, bicyclists, and soccer players who exercise often

What are the symptoms of the anterior knee pain?

Anterior knee pain is a dull, aching pain that is most often felt:

Behind the kneecap (patella)
Below the kneecap
On the sides of the kneecap

One common symptom is a grating or grinding feeling when the knee is flexed (when the ankle is brought closer to the back of the thigh).

Symptoms may be more noticeable with:

Deep knee bends
Going down stairs
Running downhill
Standing up after sitting for awhile

What to expect from anterior knee pain assessment?

The Sports Therapist will perform a physical examination. Looking for any tenderness or mild swelling around the knee. Also, looking into the alignment of the kneecap with a thigh bone.
Looking for any symptoms when you flex your knee, as you may feel a grinding feeling below the kneecap. Pressing the kneecap when the knee is straightening out and checking if it is any painful.
Your Sports Therapist may want you to do a single leg squat to look at muscle imbalance and your core stability.
X-ray referrals are very often normal. However, a special x-ray view of the kneecap may show signs of arthritis or tilting.
MRI scans are rarely needed.

How do we treat anterior knee pain?

Anterior knee pain is treated with rehabilitation exercises, home advice and modifications in activity that may be aggravating symptoms. Sports Therapist will assess the knee and put together a rehabilitation plan that is best suited to the individual.

What is Sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg, sometimes all the way into your foot. Typically, sciatica affects only one side of your body.

What does sciatica pain feel like?

Sciatica pain can vary widely. It may feel like a mild tingling, dull ache, or burning sensation. In some cases, the pain is severe enough to make a person unable to move. The pain most often occurs on one side.

What are the common symptoms of sciatica?

Sharp pain that travels down the back of the leg
Numbness and/or burning
Pins and needles type of sensation
Tingling and/or sharp nerve like pain when walking or sitting/standing for long periods of time

What are the most common causes of sciatica?

The cause of sciatica varies depending on whether there was a specific incident that caused the nerve pain or whether it has started to appear overtime. However, these are the most common causes of sciatica:

Bulging disc – Discs sit within your spine in-between each vertebra and act as shock absorbers. These discs can become thinner and weaker as we age, which can cause a bulge to occur. If this bulge pokes outwards and presses on a nerve, it can cause symptoms into the leg
Arthritic changes to the spine – Commonly known as ‘wear and tear’ the space between the vertebra can lessen over time, causing a narrowing of space between the vertebra and press on a nerve
Muscular tightness – If you have muscle tightness in your hip or buttock area, this can cause nerve compression and nerve symptoms into the leg

What are the do's and don'ts for sciatica nerve pain?

It is highly advised to stay active and continue your day to day activities. Staying inactive and bed rest may actually worsen the symptoms and delay the recovery. Only avoid activities that worsen the pain. Over the counter medications such as Tylenol and Ibuprofen may help provide pain relief and reduce inflammation.

How is sciatica usually treated?

Treatment usually involves a combination of hands-on therapy such as sports massage, home advice, activity modification and exercise therapy. Sports Therapist can perform an assessment and devise a treatment plan. Sciatica usually recovers gradually when treated. In less common cases, a referral may be made for further investigation.

What is Achilles Tendinopathy?

Achilles tendinopathy is an injury to the band of tissue (tendon) that connects the muscles in your lower leg to your heel bone. You may get pain, stiffness and sometimes swelling around your heel. It's a common injury, especially if you're very active or do lots of sports.

What are the common symptoms of Achilles Tendinopathy?

Pain and stiffness along the Achilles tendon in the morning
Pain along the tendon or the back of the heel that worsens with activity
Severe pain the day after exercising
Thickening of the tendon

What causes Achilles Tendinopathy?

The main cause of this injury is a sudden increase in activity levels or overloading. For example, if a person usually runs 2 miles each day but suddenly increases this to 5 miles each day, this can cause symptoms to start

How do we treat Achilles Tendinopathy?

Exercise therapy is the best approach for this injury. People will often completely rest to reduce their symptoms. However, the symptoms will often return once you start being physically active again. Therefore, modifying activity levels and slowly adapting progressions to specific rehab exercises is the best approach for this injury. It is recommended to have a sports therapist supervision that will monitor your rehab progress. A mild discomfort during certain movements or rehabilitation exercises is common in the early stage. Other methods like kinesiology taping and ultrasound might also be helpful in reducing symptoms during recovery process.

What does manual lymphatic drainage massage do?

Thu, 30 Jun 2022 15:51:12 GMT

What does manual lymphatic drainage massage do?

Manual lymphatic drainage massage must be done by a qualified and experienced therapist. The massage involves extremely gentle, non-invasive manipulation of certain areas of the body to help lymph move to an area with lymph vessels that are working. The treatment helps to remove swelling that happens when illnesses or medical treatments block the lymphatic system. It is a very light and relaxing treatment.

What is the purpose of manual lymphatic drainage massage?

To detox, remove waste and reduce swelling before and after surgery.

When is manual lymphatic drainage used?

Manual Lymphatic Drainage is a powerful and effective massage treatment. It is commonly used to assist the movement of stagnant or excessive lymph fluid (oedema) due to a traumatic injury, surgery, genetic or medical conditions. Additionally, MLD can be useful in improving the body's immune system by generating antibodies.

What is manual lymphatic drainage good for?

To relieve painful swelling in the body caused by lymphedema
To help post surgery recovery, in particular cosmetic surgery
Detoxing, especially after long term use of prescribed medications
Helps decrease fluid collection after Botox injections

What is Lymphedema?

Localised swelling of the body due to a collection of lymphatic fluid.

What does lymphedema look like?

Common signs and symptoms of lymphedema can include: Swelling in part of the body (such as your breast, chest, shoulder, arm, or leg). Skin feeling tight or hard, changing in texture, looking red, or feeling hot. New aching, tingling, numbness, or other discomfort in the area.

What are the benefits of Lymphatic Drainage Massage?

Reduces swelling and water retention
Improves the immune system due to the important elimination of toxins
Minimises the appearance of cellulite by reducing the amount of fluid that presses up against the cross-hatched fibres beneath your skin

Who needs Manual Lymphatic Drainage?

Lymphatic drainage massage has been used for people with lymphedema, which involves swelling, generally in one of your legs or arms. The swelling is caused by lymph fluid that is collected in the soft tissues, due to genetic disorders, injury, infection, cancer treatment, or surgery.

What are the signs and symptoms of lymphatic dysfunction?

skin changes
skin discolouration
blisters
leaking of fluid from the skin
infection

How long does it take for lymphatic drainage to work?

The cycle of lymph drainage varies from person to person. Immediate results are general lightness and deep relaxation. The fluid drainage can occurs 24-48 hours post session. The difference in drainage also varies from person to person, depending on the health of their lymphatic systems.

How do you feel after lymphatic drainage?

Generally, your limbs feel light, you are more relaxed, you see a reduction in the appearance of cellulite, and feel more energy.

Why shouldn't I have Manual Lymphatic Drainage Massage?

Acute inflammation
Malignant tumors
Thrombosis
Major heart problems
Severe kidney problems

Can a clogged lymphatic system cause weight gain?

Yes, in three ways:

uncontrolled lymphedema causes the accumulation of excess fluid
advanced lymphedema (Stage II / II) causes abnormal fat to develop in the affected limb
weakened lymphatic drainage in otherwise healthy limbs encourages local adipose tissue to resist calls to breakdown fat

Does lymphatic massage help you lose weight?

A lymphatic drainage treatment can help with weight loss and general health. A lymphatic drainage treatment can help get the lymph flowing, help the body get rid of excess weight caused by fluid and give a fresher appearance with unclogged pores and less puffy looking skin.

How does lymphatic system get rid of fat?

The dead fat cell and its content is absorbed into the lymphatic vessels – whereby it travels through to the venous blood supply, into the liver. The liver processes this and then deposits the waste material (fat cell and lipid) – flushing it out of the body through the natural elimination system.

Where is lymph finally drained to?

Lymph is finally drained into one of the subclavian veins.

Where does lymphatic waste go?

The lymph fluid carries the waste products and destroyed bacteria back into the bloodstream. The liver or kidneys then remove these from the blood. The body passes them out with other body waste, through bowel movements or urine.

Aftercare advice for Manual Lymphatic Drainage

Loosen tight clothing to encourage the lymph flow
Increase your water intake over the next few days after treatment
Reduce your caffeine intake
Avoid hot baths, saunas etc, for at least a couple of hours
Avoid alcohol for 24 hours
Try to reduce smoking (if you smoke)

What are the benefits of Manual Lymphatic Facials?

Lymphatic drainage helps to clear away toxins below the skin surface. When practiced regularly, it promotes blood flow, smoothes fine lines and improves your complexion so you look more radiant. Not surprisingly, it's particularly recommended for anyone prone to dull skin. It is also beneficial for people who have regular botox injections as these reduce the movement of the muscles which stops lymph fluid from draining efficiently.

Everything you need to know about Rotator Cuff injuries

Thu, 30 Jun 2022 12:53:23 GMT

Rotator Cuff Muscles

What is the Rotator Cuff?

The rotator cuff is a group of muscles and tendons that surround the shoulder keeping head of the humerus firmly within the socket of shoulder joint.

What are the 4 Muscles of the Rotator Cuff?

Supraspinatus, Infraspinatus, Subscapularis, Teres Minor.

What is the Main Function of the Rotator Cuff?

The Rotator Cuff has the important jobs of stabilising the shoulder, elevating and rotating the arm, and ensuring the head of humerus stays securely in place in the shoulder socket.

What motion does each rotator cuff muscle do?

Supraspinatus controls internal rotation and lifting of the arm.
Infraspinatus allows you to externally rotate your arm in the shoulder socket.
Teres minor is a small muscle that helps rotate your arm.
Subscapularis controls arm abduction (holding your arm out straight, away from your body).

All four muscles work together to centralise your humerus bone in the shoulder joint, so when you lift your arm up, your arm up, your rotator cuff muscle tighten and pull the joint together, stabilising your shoulder.

What are the most common injuries of the rotator cuff?

Common injuries include tendonitis and strain, which is a partial or complete tear of the rotator cuff muscles. Tendonitis is inflammation or irritation in the tendons and cuff muscles that help move your shoulder joint.

How can you tell the difference between rotator cuff tear and tendonitis?

Both have similar symptoms like pain, swelling, and stiffness. With a tear, the arm can barely move overhead. Tendonitis tends to happen over months, even years, of overuse. Tears, however, are sharp pains that generally occur after a sports collision or accident.

What factors contribute to rotator cuff injury?

Rotator cuff injuries are most often caused by progressive wear and tear of the tendon tissue over time. It might be caused by poor posture, repetitive overhead activity or prolonged bouts of heavy lifting that can irritate or damage the tendon. The rotator cuff can also be injured in a single incident during falls or accidents.

What are the most common symptoms of a rotator cuff injury?

Pain or swelling in the front of shoulder and side of arm
Pain when raising and lowering arm
Clicking or popping sound when arm is moved
Pain that disrupts sleep
Loss of mobility and strength in arm

How to diagnose a rotator cuff injury?

Doctors will send you for an X-Ray and MRI to confirm the injury.

Physio or Sports Therapist will perform a couple of tests to observe strength and range of motion to diagnose the injury but will also send you for an X-Ray/MRI to diagnose severity of the injury if they feel that you will need medical help with injury

What treatments can be used to help with a Rotator Cuff injury?

Most Rotator Cuffs injuries can be treated non surgically with anti-inflammatory medication, steroid injections and Sports Therapy/Massage. Anything more severe can be treated by arthroscopic surgery.

What is the best therapy for rotator cuff injury?

Physical therapy is usually one of the first treatments suggested. Exercises tailored to the specific location of your rotator cuff injury can help restore flexibility and strength to your shoulder. Physical therapy is also an important part of the recovery process after rotator cuff surgery.

How can I treat rotator cuff pain at home?

Over-the-counter medicine. Anti-inflammatory pain relievers like aspirin ibuprofen a can help ease your shoulder ache.
Rest. You’ll need to stop any physical activity that causes or adds to your shoulder pain.
Ice. A cold pack can help reduce swelling and pain. Use for 15 to 20 minutes every few hours.
Heat. Once your pain starts to go away, you can use a heating pad to lessen any stiffness in your shoulder.
Stretching and strengthening rehab exercises. Your therapist can give you daily exercises to do at home to get your shoulder more flexible. Doing these in a hot shower may help.

How long does it take to recover from rotator cuff injury?

Usually, an acute rotator cuff will heal in 2 to 4 weeks. But if it is a severe injury, or it is a chronic injury from wear, it may require months to improve.

If the pain is getting in the way of your daily life or you injure yourself again, your doctor might suggest:

Steroids . A shot injected in your shoulder joint can help with the soreness.
Physical therapy. Your trainer can guide you through exercises to help you regain strength and motion in your shoulder.
Surgery. This is rare. Unless you’re young and had an acute, traumatic shoulder injury, surgery is a last resort for rotator cuff tears.

Why is it worth seeing Sports Therapist for rotator cuff injuries?

Most people will benefit from seeing a physiotherapist/Sports therapist or even a sports massage therapist, who can help figure what is causing the shoulder pain and work on restoring normal Range of Motion and strength. A therapist will provide modalities to control shoulder pain and advise shoulder exercises to restore full mobility of the joint. These can include ROM exercises, stabilisation exercises, isometrics and resistance band strengthening.

What rehab exercises can you do for a rotator cuff injury at home?

What Does Reflexology Do?

Thu, 09 Jun 2022 12:41:16 GMT

What Does Reflexology Do?

What is Reflexology?

Reflexology is a therapeutic massage that corrects imbalances throughout the body by targeting reflex points on the feet. This form of treatment is based on the theory that pressure points on the feet and hands are connected to organs and other tissues in the body. By applying pressure to these areas, reflexology can alleviate stress and pain.

At Therapy and Fitness Centre , our dedicated team of massage therapists perform reflexology massage using specialist techniques to ease the tension in your body.

How does reflexology work?

Reflexology acts as a natural remedy for stress, pain and tension in the body by balancing energy and targeting muscles and organs through reflex points in the feet.

What are the benefits of reflexology?

Helps relieve sciatic pain

Reflexology can act as natural relief for those who suffer from recurring sciatic pain. It combines deep tissue pressure with gentle movements to alleviate irritation and compression along the sciatic nerve.

Corrects imbalances throughout the body

By targeting reflex points in the feet, reflexology corrects imbalances throughout the whole body; the ancient practice encourages all areas of the body to work harmoniously together.

Aids digestion

Reflexology can act as a digestive aid by stimulating the digestive system and allowing areas of your digestive system to relax and reset. This means it works as a natural remedy for constipation and recurrent IBS.

Relieves back and shoulder pain

Reflexology works to reduce inflammation throughout the body and can ease muscular pain caused by overstretching during sporting activities.

Relaxing

One of the greatest benefits of reflexology is that it is a gentle and soothing massage that aids relaxation. The release of endorphins and dopamine lead to relief from aches and pains in the body as well as decreasing levels of anxiety.

Contact Us

If you’d like to benefit from reflexology at the Therapy and Fitness Centre or for enquiries about our other massage and therapy treatments , please get in touch today.

01926 833003 | info@therapyandfitness.co.uk

How to run a 10k

info@leamingtontherapycentre.co.uk (Lisa Moore) — Tue, 31 May 2022 16:26:13 GMT

How to run a 10K?

How long does it take to train for a 10K?

This depends on whether you are a beginner or an intermediate runner but typically it takes between 4 and 8 weeks. As a beginner it is best to start with a couch to 5k program where you start with walking and running intervals for 30 minutes at a time. You should be running 3 or 4 times a week with a cross training, a S&C (strength & conditioning) and a yoga / pilates / stretching class for runners along with a rest day. You should be running a5k within 4-5 weeks so you can advance on your distance by 10% with every run you do.

What shall I do if I miss some of my training plan?

Don’t worry about this if you are ill or if it’s a busy week at work or even if you've lost your running mojo. Get back into the plan as soon as you can. If you are coming back from an injury, get advice from your sports / physiotherapist. If you don’t seek advice or treatment, then slowly ease yourself back into the training plan.

Is it good to drink energy drinks before I run?

If you’re properly hydrated and fed, then you shouldn’t need energy drinks before you run. A good meal high in protein and carbohydrates should be sufficient whilst training. A banana can provide as much energy as an energy drink. Remember not to run on a full stomach, too much fluids and food can cause stomach cramping.

Should I drink energy drinks whilst I’m running?

Running a 10k doesn’t really require you to drink energy drinks. The Washingtonian newspaper reports that eating a banana before, during and after exercise is just as good as an energy drink... click HERE to see what they said and you can read the full article HER E , but you should also consider a protein drink. We recommend a vegetable and plant-based protein powder like NewGen . A protein drink will help your muscles recover and repair.

How do I prevent stitch or stomach cramping?

During exercise blood is needed in the muscles of the limbs therefore depriving the stomach and diaphragm of blood. Excessive fluid intake whilst running can also cause stitch because there is limited blood flow to aid digestion.

Tips for acute stitch

1. Breathe! Proper breathing can contribute to relaxation of the diaphragm and respiratory muscles.

2. Use your hand. Press with your hand on the painful area and relieve the pressure while breathing out.

3. Shift down a gear. Run at a slower pace.

4. Stop for a moment and stretch.

5. Stop and bend your upper body forward.

Should I have a sports massage whilst training?

A Sports massage will help with the recovery between your training sessions, help eliminate lactic acid and aid stretching of the muscles. You can use a foam roller, but you do need to apply a lot of pressure to get the same effect as a massage. It’s a good idea to use a foam roller after each training session and then have a massage once every 2-3 weeks. The massage will also help increase your performance and prevent any injuries.

Most injuries arise from over-training and

What pace shall I run at?

Run at your pace, a pace that feels comfortable to you. If you are a beginner, the last thing you want to focus on is time… completing the race is the most important thing. Do not burn out especially on race day as you set off and see other runners sprinting off around you.

It’s a 10k to you not a sprint, so pace yourself!

What if I get race day nerves?

Race day nerves are common, try and harvest your nerves into positive adrenaline that will fuel you to the finish line. I highly recommend booking yourself onto events in preparation for the big day. For example, when you start your training join your local parkrun, you’re already half way there! Get an early night and prepare your kit bag, race number and clothing the night before. Just remember to stay positive and visualise yourself crossing the finish. Have mantras... ‘I run like the wind’, ‘my legs are as strong as an ox and as light as a feather’ and ‘I do not stop until I cross the finish line’. All of these positive mantras have a positive effect on the body.

What running shoes are best?

We’ve teamed up with Warwick Sports and Chloe has kindly put this section together for us...

Warwick Sports Top Tips on finding the perfect running shoe!

Why is it important to find the prefect running shoe?

blisters, bunions, pins & needles, shins splints, numbness, burning sensation and can even sometimes increase your risk of injury. A correctly fitted shoe should bring immediate comfort & feel like you can go for days without taking them off!

How long does a pair of trainers last?

There are many variables that will determine the life of your shoes, such as mileage, terrain, running or walking style, weight and the activity for which the shoes were chosen. The average life of running shoes is 6-12 months or approximately 400 Miles. Halfway through your shoes life they may still look almost new but there will be some unnoticeable signs of wear causing a flat and loose feeling. At this time, it is recommended that the innersoles be replaced (unless using orthotics) giving you back some of the bounce and more of a snug fit. When shoes become too loose, stability is lost, and injuries can occur.

Does brand matter?

Your running shoes should always be about function, not fashion. Don’t be tempted into the latest trends or brands (just because they’re popular this season). Brand does matter, but only to ensure you’re getting the right comfort, fit and functionality for you. All brands will fit slightly differently, and some brands are slightly wider than others. It is always best to try on running shoes before you buy them, as slight differences in fit can have a huge effect on comfort. In addition, the support level of a shoe is a consideration. Even though you may fall into a support category, if a shoe does not correctly fit your foot it will not be able to support you correctly. The most important factor when picking a new running shoe in our opinion is the fit!

Our TOP TIPS….

Tip 1: Choose a Running-Specific Shoe

Running Shoes may look like other trainers, but they contain specialised technology and design features that help you run. In running, your foot hits the ground in basically the same way with each step. Unlike other trainers, running shoes are designed to prevent injury from that repetitive motion by offering specific cushioning to aid shock absorption, as well as design features to help move you forward with greater ease.

What are the Different types of trainers?

Road Road-running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities, such as canal paths and padded woodland.

Light and flexible, they're made to cushion or stabilize feet during repetitive strides on hard, even surfaces.
Best for people who run on sidewalks, road, treadmills or track.
Road-running shoes have flatter, smoother soles to create a consistent surface for running on paved roads.

Trail Trail-running shoes are designed for off-road routes with rocks, mud, roots, or other obstacles.

They have bigger lugs (the “cleats” on the outsole) than road-running shoes for better grip on uneven terrain.
Features like Gore-Tex liners, midfoot wraps, and lugged rubber outsoles are common with these types of shoes and they're generally harder wearing with more durable uppers to protect your foot and stay comfortable on longer runs.
They’re generally stiffer through the midsoles for more support on rugged trails and uneven surfaces.

The main focus of trail running shoes however is the level of grip they offer. They're all neutral runners but the outsole changes from shoe to shoe with a deeper tread providing traction and stability on slippery and uneven surfaces and a lower profile to ensuring a quicker response to the changing terrain.

Trail running shoes are less supportive and firmer than road shoes and will often wear down much quicker if you wear them on a harder road surface, this is why it is best advised to make sure that when picking a shoe, you take the terrain into consideration.

Cross-training shoes are designed for gym workouts, cross-training or any balance activity where having more contact with the ground is preferred over a thick platform sole. They are designed for high impact lateral movement, whereas your running shoes are not!

Tip 2: Get the Right Fit

If you only consider one factor when selecting a running shoe, it should be how it fits. A running shoe that doesn't fit right will not only make your running experience painful, it could also lead to potential injury. Specialised running shoe sports shops are experts at advising on the correct footwear.

Most specialised sports shops offer free gait analysis as part of their running shoe fitting service. But why should you compromise with a sports assistant and their eyes over the latest technology for accurate data.

Running Shoe Fit Tips

Feet tend to spread as you run. They also tend to swell a bit throughout the day, so trying on your shoes in the afternoon or evening may provide a more accurate fit.
To accommodate foot spread, there should be roughly one thumb width between the end of your foot and the end of the shoe.
The shoe should wrap comfortably around your foot. It should not pinch or feel sloppy, and your foot should be centred on the platform of the shoe. Your ankle should be nice and secure with no movement around the heel.
Some shoes may better accommodate a narrow or wide foot. Some shoes are even available in either wider or narrow size options. Standard shoe widths are D for men and B for women.

Tip 3: WHAT SOCKS ARE YOU RUNNING IN?

It may sound silly, but the thickness of your sock can make a big difference to the fit and feel of your shoe, especially as your feet expand in the heat.

Always wear the socks you intend to run in when you go for a shoe fitting. Consider a good, technical running sock GUI specifically designed with added arch support and extra padding across the ball of the foot, toes, and the heel for better impact protection.

Although comfortable we wouldn’t recommend wearing cotton socks when running. Cotton retains moisture, add to that the heat and friction from running and you’re likely to end up with blisters, calluses, and hot spots. Always ensure your socks are higher than the back of your running shoes otherwise they'll slip down during your run causing friction hot spots on the back of your heel.

Don’t Forget:

The most expensive pair isn’t necessarily the right pair for you, so don’t be tempted into thinking that a higher price always equals a better shoe.
We usually recommended you buy trainers half a size to a size larger than your normal shoes to accommodate foot movement and swelling during running.
Shoes that might feel comfortable to you when walking about the shop won’t necessarily feel that way when running, so make sure that you always take the shoes you intend to buy onto the treadmill for a test run.
When getting fitted make sure you ask plenty of QUESTIONS to make sure you are getting the right shoe for you.
Remember at Warwick Sports we also advise you to try the shoes at home or for a longer treadmill run before wearing them outside to ensure that you are completely happy with your choice.

Understanding pronation; Pronation refers to the way in which your foot rolls inwards as it strikes the floor. It’s your body’s way of distributing impact, and a natural part of the gait cycle. Understanding your pronation type is important for selecting the right type of running shoe and ultimately could help you to avoid injury.

There are three pronation types:

Over pronation, Neutral and Supination

PRONATION Around 70% of the population over-pronate, so this is by far the most common pronation type amongst runners. As the foot is planted it rolls inward excessively,

transferring weight to the inner edge instead of centring it on the ball of the foot. It’s usually seen in runners with low arches or flat feet.

SUPINATION This is when the outer side of the foot strikes the ground at a steeper than normal angle with little or no movement inward, causing a jarring effect, and a large transmission of shock through the lower leg. It’s usually seen in runners with high arches.

NEUTRAL Neutral pronation occurs when the foot lands on the outer edge and then rolls inward in a controlled manner, distributing weight evenly and helping to absorb shock. On push off, there is an even distribution of pressure from the front of the foot.

Should I see a podiatrist or a sales assistant for gait analysis?

If you’re already injured or experience pain during or after your run, don’t rely on a sales assistant to diagnose the perfect shoe to take away the pain. Unfortunately, despite the genuine good intention from most running sales assistants, the ‘science’ typically used to translate results from their gait analysis into suitable trainer selection is not science, its their eyes!

Podiatrists have studied the foot, ankle, and leg for at least 3 years. It’s a very complex structure and a problem that occurs at the foot can have an effect on your knee, hip or back.

At the Therapy & Fitness Centre, Claire our resident Podiatrist can assess your gait and how much you pronate - that’s the extent to which your foot naturally rolls when you run – and where your foot strikes the ground using the latest technology for accurate data. ‘Footscan’ developed by Gait and Motion UK is the first ever system developed that allows dynamic assessment of gait abnormalities and asymmetries.

This enables Claire to see areas of high pressure loading on your feet during your running as well as other activities.

Read our blog on gait analysis .

Happy Running!

The silent disease : What is Osteoporosis?

info@leamingtontherapycentre.co.uk (Lisa Moore) — Sun, 29 May 2022 15:12:00 GMT

What is Bone health?

Bone health refers to the health of our bones with an emphasis on prevention and early intervention to promote strong bones and prevent fractures and medical conditions.

Why is bone health important?

It is essential to take good care of our bones, as they form our skeletal structure that supports us, gives us strength and shape, and protects our internal organs. Bones are also a storage site for many minerals such as calcium, magnesium and phosphorus and is where marrow is found that is essential for the making and storing of blood cells.

What is osteoporosis?

Osteoporosis is a condition where our bones lose strength and become prone to fracture. It develops slowly over several years and is often only diagnosed when a fall or sudden impact causes a bone to break (fracture). The most common injuries in people with osteoporosis are: broken wrist. broken hip.

What are the signs of osteoporosis?

Back pain, caused by a fractured or collapsed vertebra
Loss of height over time
A stooped posture
A bone that breaks much more easily than expected

Is osteoporosis common?

In the UK it is estimated that over three million people live with osteoporosis: and over 500,000 people receive hospital treatment for fragility fractures (bones that break after falling from standing height or less) every year as a result of osteoporosis.

Why is osteoporosis so common?

Your bone health is largely in your control. Many of the causes of osteoporosis are lifestyle factors you can change -- like getting plenty of calcium, vitamin D, and weight-bearing exercise to build strong bones.

How serious is osteoporosis?

In addition to causing permanent pain, osteoporosis causes some patients to lose height. When osteoporosis affects vertebrae, or the bones of the spine, it often leads to a stooped or hunched posture. Osteoporosis may limit mobility, which often leads to feelings of isolation or depression.

Can a person be cured of osteoporosis?

The short answer is no, osteoporosis cannot be completely reversed and is not considered curable, but there are a number of health and lifestyle adjustments you can make to improve bone loss. Your provider may also prescribe you medications to help rebuild and slow down bone loss.

How fast does osteoporosis progress?

While some bone is lost each year, the rate of bone loss increases dramatically in the 5 to 10 years after menopause. Then, for several years, the breakdown of bone occurs at a much greater pace than the building of new bone. This is the process that eventually causes osteoporosis.

Who typically gets osteoporosis?

Osteoporosis can occur at any age, although the risk for developing the disease increases as you get older. For many women, the disease begins to develop a year or two before menopause.

What should I do if I have osteoporosis?

Treatments for established osteoporosis may include exercise, vitamin and mineral supplements, and medications. Exercise and supplementation are often suggested to help you prevent osteoporosis. Weight-bearing, resistance and balance exercises are all important.

Why do we need to look after bones from an early age?

From about age 25 to age 50, bone density tends to stay stable with equal amounts of bone formation and bone breakdown. After age 50, bone breakdown (resorption) outpaces bone formation and bone loss often accelerates, particularly at the time of menopause.

How to prevent osteoporosis?

There are things you should do at any age to prevent weakened bones. Eating foods that are rich in calcium and vitamin D is important. So is regular weight-bearing exercise, such as weight training, walking, hiking, jogging.

Why is strength training recommended for bone health?

Weight-bearing and resistance exercises increase bone density. Resistance exercises – such as lifting weights – can also strengthen bones.

Can yoga help with osteoporosis?

Yoga is a great way to maintain movement, enhance stamina, strength, suppleness, and help with relaxation, physical and mental awareness. Even if you have fractures, including spinal compression fractures, with the correct guidance, yoga can be very helpful. Keeping our muscles active and toned helps to improve our bone health. Yoga helps to do both of these and it is a great way towards our overall health and wellbeing.

5 Benefits of Indian Head Massage

Tue, 17 May 2022 00:03:46 GMT

What is Indian Head Massage?

Indian Head Massage is a form of ancient healing therapy that originated in India. It is performed on the head, shoulders, neck and face by targeting pressure points, stretching the deep tissue of the neck and using acupressure techniques.

At the Therapy & Fitness Centre our team of qualified massage therapists have been carrying out Indian Head Massage for over 20 years. We are committed to continually learning and developing in order to deliver bespoke and effective service to our customers.

What are the benefits of Indian Head Massage?

1. Reduces Tension in the Neck and Upper Back

The combination of circular movements, acupressure and deep tissue techniques used in Indian Head Massage are designed to reduce tightness in the upper back, shoulders and neck. The ease of tension leads to increased movement in the upper body and even improved productivity.

This makes it the perfect remedial massage for those who suffer from desk posture and hunched shoulders as well as everyday stress.

2. Relieves Pain from Headaches and Migraines

Indian Head Massage stimulates blood and oxygen flow to the head which reduces symptoms of migraines, headaches and other conditions such as sinusitis.

3. Therapeutic

The history of Indian Head Massage establishes it as a holistic remedy that aims to improve the natural energy of mind, body and spirit.

By physically and psychically relaxing the body, this form of massage can reduce anxiety and leave you with a clear head.

4. Encourages Good Sleep

A regular sleeping pattern is one of the most important elements of living a healthy and happy life. The unintrusive, gentle and soothing techniques used in Indian Head Massage aim to relieve symptoms of anxiety and encourage deep sleep.

5. Improves Scalp and Hair Condition

Stress can have a negative impact on your scalp health causing hair loss as well as a dry and dull appearance. Indian head massage has been known to stimulate hair follicles leading to healthier hair texture and increased hair growth.

If you suffer with ongoing headaches or simply wish to reduce everyday tension in your head, neck and shoulders, contact the Leamington Therapy Centre today.

01926 833003 | info@therapyandfitness.co.uk

The new mother: Taking care of yourself before and after giving birth

Sat, 07 May 2022 16:08:26 GMT

Discover how you can take care of your mental health while pregnant

Being pregnant is a big life event and it is natural to feel a lot of different emotions. Mental health problems such as anxiety and depression are not unusual in pregnancy. Many women feel more vulnerable and anxious when they are pregnant. Therefore, it is more important than ever to take care of yourself both physically and emotionally. Read on to find out how to look after yourself during and after pregnancy.

How can I stay happy and positive during pregnancy?

Just because you are likely to go through a range of emotions in your pregnancy, does not mean you need to stop trying to feel happy. We've got plenty of suggestions for you on how to boost your mood during pregnancy.

Get a Pregnancy Massage
Try Reflexology
Exercise
Take parenting prep classes to connect with other expecting parents
Eat healthy
Spend time with loved ones
Speak with a therapist if you need more support

Is exercising good while you are pregnant?

Gentle exercise during pregnancy is good (and safe) for you and your baby. Not only does it help you maintain a healthy weight, it also helps prepare your body for labour. A good exercise program can give you the strength and endurance you'll need to carry the weight you gain during pregnancy, help prevent or ease aches and pains, improve sluggish circulation in your legs, and help you handle the physical stress of labour. It will also make getting back into shape after your baby is born much easier.

What kind of exercises are safe during pregnancy?

These activities carry little risk of injury, benefit the entire body, and are usually safe to do until delivery:

brisk walking
swimming
indoor stationary cycling
pregnancy yoga
low impact aerobics under the guidance of a certified aerobics instructor
special exercises to prepare for labor and delivery

What is the difference between Pregnancy Yoga and regular yoga?

Pregnancy yoga is a type of yoga designed for pregnant women. Yoga is intended to create a balance between emotional, mental, physical, and spiritual dimensions. Prenatal yoga is about helping you prepare for childbirth by relaxing the body and focusing on safe techniques and poses in all stages of pregnancy.

What is Pregnancy Yoga good for?

This prenatal yoga class has many benefits for the pregnant woman and her unborn baby.

Promotes relaxation and natural deep breathing
Improves sleep
Reduces stress and anxiety
Increases your strength and flexibility
Decreases lower back pain and other common symptoms of pregnancy

What is pregnancy massage?

A pregnancy massage is a specially adapted gentle and soothing massage tailored specifically for the mother-to-be . As with other body massages, you’ll lie on a massage table and you may be given additional cushions or specially shaped bolsters, to make lying more comfortable. Usually you will lie on your side, particularly later in pregnancy, when this is more comfortable.

What are pregnancy massage benefits?

Relieves:

Backache and pelvic joint pain
Indigestion and heartburn
Stretch marks
Constipation
Insomnia
Swollen ankles
Anxiety

Promotes:

Mind and body relaxation
Improved sleep quality

What is Maternity Reflexology?

Maternity reflexology is aimed specifically at women during pre-conception, pregnancy, labour and the postnatal period. During a reflexology consultation, the therapist will first ask a few questions about your general health and the issues that you would like help with. You will then remove your footwear and sit or lie down while the therapist massages your feet. In some cases they may also massage your hands and ears as well.

Can reflexology help me in pregnancy?

Maternity reflexology can help with a number of pregnancy related problems:

Sciatic pain
Gestational diabetes
Insomnia
General relaxation
Engaging the baby and to encourage labour when overdue
Backache and pelvic floor pain
Indigestion and heartburn
Constipation

How can I keep myself fit and healthy with a new baby?

It is your natural instinct as a parent to focus on your little one’s health and when doing so, many overlook just how essential it is to keep themselves fit and healthy too. There are many different things that will help you to stay fit and healthy post-pregnancy and we will look into these further below.

Exercising after having a baby

When you're feeling tired, being active may seem like the last thing you want to do. But regular activity can help you relax, keep you fit and help you feel more energetic. It can also help your body recover after childbirth and may help prevent postnatal depression .

When can I start exercising after giving birth?

If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches, pelvic floor and tummy exercise s . It is usually a good idea to wait until after your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running. If you exercised regularly before giving birth and you feel fit and well, you may be able to start earlier. Talk to your midwife, health visitor or GP. If you had a more complicated delivery or a caesarean, your recovery time will be longer. Again, talk to your midwife, health visitor or GP before starting anything strenuous.

What should I be aware of before becoming physically active postnatal?

Your lower back and core abdominal muscles may be weaker than they used to be. Your ligaments and joints are also more supple and flexible for a few months after birth, so there is an increased risk of injury if you stretch or twist too much.

What are the best exercise options for new mums?

Many postnatal women find yoga beneficial, as it encourages relaxation in the post-birth whirlwind while helping to strengthen core muscles and prevent back pain. Postnatal yoga is a great way to get strong again in specific areas, such as your core muscles. It’s also a time to focus on you, connect with other mums whilst boosting your energy. There are even yoga classes you can bring your baby to. Read on to find out more about our mother and baby exercise classes .

What is postnatal yoga?

Yoga in the postnatal period is all about embracing your post-baby body and calming your mind. Giving birth and sustaining life is quite a journey. As you continue to adjust to life with a new little one at home, yoga allows you to breathe, balance, and tune in with yourself. This yoga class focuses on recovery and restoration of the body after pregnancy and giving birth. The moves you’ll find in these sessions are generally low intensity and modified in some way to address your postpartum body and any weaknesses you may have after giving birth (e.g. core muscles).

What are the benefits of postnatal yoga?

Alleviates stress, anxiety and depression after childbirth
Improves core stability after childbirth
Strengthens the body and pelvic floor muscles

What is Mother & Baby yoga?

Mother and Baby yoga is a nurturing and relaxing class designed for the mother and baby. Classes combine baby yoga, baby massage, post natal yoga and shared relaxation. It is a wonderful way to bond with your baby and have fun. There is also the opportunity to connect and chat with other mums. Not only is postnatal yoga great for that post-baby body tone-up (and your pelvic floor) but there are lots of benefits for your little one too.

What are the benefits of Mother & Baby yoga?

Helps promote healthy sleep patterns
Aids digestion
Supports baby’s natural development
Strengthens joints and muscles
Helps maintain flexibility
Eases tension and tightness in the postnatal body
Calms, soothes and relaxes

What age is Mother & Baby yoga suitable for?

The best time to start is probably after your baby is 8 weeks ol d , once you have had your check and the baby has better neck control to keep them safe. By then you will also likely have more confidence. Always look at your little one to check their reaction and to ensure you are doing things they enjoy, it is all about really simple yoga stretches, not complex moves. If you have any concerns at all then consult your health visitor or GP.

What are baby massage classes?

You will learn how to massage your baby and the various aromatherapy oils you can use and the reflexology points to focus on. Baby massage is suitable from birth.

Why is it important to massage a baby?

Promotes relaxation and helps induce sleep
Reduces tension, restlessness and irritability
Assists parent and child bonding
Relives pain and trauma
Soothes and comforts

When should you start baby massage classes?

Generally, infant massage is suitable from birth but most parents start to attend classes when baby is around 4-6 weeks old . Before this, although babies love nurturing touch, being in a class can seem overwhelming for babies. Having said that we sometimes have babies as young as 2-3 weeks in our sessions.

How often should I massage my baby?

Some parents give their baby massages daily, while other parents massage their little ones every other day . You can massage your baby during the morning to get the day going or at night before bedtime to help soothe your baby to sleep. Pay attention to your baby's cues to help determine the best massage routine.

What is postnatal massage?

To put it simply, a postpartum massage is a full body massage that occurs within the first 12 weeks after you give birth to your baby. Receiving one can benefit your mood and speed up healing and recovery process after pregnancy and giving birth. Postpartum massages usually include many of the same elements of regular massages. Women who get a massage after giving birth will likely notice numerous benefits to their body and mood that are associated with massage in general.

Are there any contraindications to postnatal massage?

If you have had a cesarean delivery, talk to both your doctor and massage therapist to be sure it is safe. Massage can be adapted depending on the type of delivery. If you’ve had blood clots in your pregnancy or previously, your doctor will likely have already recommended you to avoid massage. Check with your doctor when it is safe to resume massage.

What are the benefits of postnatal massage?

Reduced swelling and encouraged lymphatic drainage
Ease of any aches and pains experienced through labour
Release in muscle memories of being pregnant
Improved milk production
Hormone regulation (decreased stress levels)
Reduced anxiety and postpartum depression
Improved sleep quality caused by relaxation

Where can I get more help and advice during and after my pregnancy?

Hopefully, the information above will be beneficial to any new mums who are wanting to ensure that they are keeping fit and healthy. We understand that this can be a lot to take in, but looking after yourself is so important and ultimately, it is vital to do so to enable yourself to look after your baby properly. If you are looking for some additional pre or post natal exercise advice or post natal treatment advice, please feel free to contact Therapy & Fitness Centre on 01926 833003 . Here at T&FC, we are incredibly passionate about helping woman pre and post pregnancy to get their health back and feel fitter and stronger than ever before. Our team of therapists and fitness instructors have many years of experience working with women both during and after their pregnancies and you can rely on us to provide you with nothing but correct advice and essential health service.

Pregnancy Massage: What You Need to Know

Fri, 08 Apr 2022 12:59:09 GMT

What is Pregnancy Massage?

Pregnancy massage is a soothing and balancing massage that is designed to ease the aches and pains caused by changes in posture, joint strain and muscle tension during pregnancy.

Prenatal massage should only be carried out by a trained professional and at Leamington Spa’s Therapy and Fitness Centre , our experienced massage therapists have been delivering pregnancy massages for nearly a decade.

When is it Safe to Get a Pregnancy Massage?

It is generally considered safe to get a pregnancy massage from the second trimester as long as it has been approved by a medical professional.

Why Should I Get a Pregnancy Massage?

Prenatal massage comes with a wide range of benefits for pregnant women including:

Improved circulation and oxygenation of muscles and soft tissues
Reduced stress and muscle tension
Release of dopamine which is known to improve the health and wellbeing of both the mum and her baby
Sciatic pain release

At every stage of pregnancy, you should seek a pregnancy massage over alternatives as it uses gentler techniques and is tailored to the individual mother’s needs making it much safer than a regular massage.

Pregnancy Massage Techniques

Pregnancy massage can be a mixture of deep tissue, Swedish and sciatic techniques depending on the needs of the individual mother. They will usually consist of sweeping motions over the muscles or gentle stretches aimed at realignment of joints and ligaments to improve ease of mobility.

Always consult with a medical professional before contacting a massage therapist during pregnancy so they can create a massage plan that is safe for you.

What are the Benefits of Pregnancy Massage?

Pregnancy massage helps prevent:

Backache and pelvic joint pain
Constipation
High blood pressure
Indigestion and heartburn
Insomnia
Stretch marks
Swollen ankles
Sciatic nerve pain
Muscle tension

When is Massage Not Safe During Pregnancy?

Massage therapists may be reluctant to carry out pregnancy massage during the first trimester due to the increased risk of miscarriage, but this depends on the mother’s needs. Similarly, massage therapists may wish to avoid massaging women who are experiencing morning sickness as massage can trigger dizziness at this time.

If your practitioner has advised against pregnancy massage for any reason, then it is important to listen. If pain persists, then consider asking them for alternative methods of pain relief.

Massage During Labour

Massage has been known to vastly reduce the stress caused by labour, and some midwives will encourage your partner to deliver massage during this time.

Every woman is different, so if you wish for a massage during labour , or the massage is making you uncomfortable, it is important to communicate this with your midwife or partner.

Should you wish to enquire about the pregnancy massage services at Leamington Spa’s Therapy and Fitness Centre , please don’t hesitate to get in touch.

01926 833003 | info@leamingtontherapycentre.co.uk

Lymphatic Drainage Massage Benefits

Thu, 31 Mar 2022 11:16:59 GMT

What is Manual Lymphatic Drainage?

Manual Lymphatic Drainage is a medical massage consisting of gentle strokes and stretches that encourage lymph fluid to drain healthily through the lymph vessels. It is usually followed by the use of rock tape and compression bandages and should only be performed by a trained Manual Lymphatic Drainage specialist.

At The Therapy & Fitness Centre , our professional massage therapists are dedicated to providing regular or singular Manual Lymphatic Drainage treatments to provide relief to sufferers of Lymphoedema, post-operative oedema, post-traumatic oedema, and those who receive palliative care.

What are the Benefits of Manual Lymphatic Drainage?

1/ Reduces Muscle Tension

Manual Lymphatic Drainage relaxes muscles and soothes nerves due to the repetitive rhythmic movements it uses.

You can still seek the benefits of Manual Lymphatic Drainage even if you don’t suffer from a lymphatic condition because it has a deeply calming effect on the body.

2/ Non-Invasive Treatment

One of the great things about Manual Lymphatic Drainage is that it uses gentle massage techniques that don’t apply too much pressure. This means it is a tender massage that doesn’t feel invasive to sensitive skin, nerves and muscles.

Because Manual Lymphatic Drainage is non-invasive, it is a safe technique to use during pregnancy as it keeps the circulation moving fluidly.

During pregnancy, you should only seek Manual Lymphatic Drainage if it has been deemed safe by a medical professional.

3/ Detoxifying

The Lymphatic system is designed to remove waste products (known as lymph) from the body. It does this by pushing lymph through little pockets called lymph nodes that kill bacteria and infections.

Occasionally, lymph can build up in the lymphatic system which can cause swelling, discomfort and infections.

Manual Lymphatic Drainage works to remove fluid congestion in the lymphatic system, sometimes before congestion occurs, in order to detoxify the circulation.

4/ Relief from Lymphatic Conditions

Manual Lymphatic Drainage is most commonly performed to relieve the symptoms of medical conditions that impact the lymphatic system. These include:

Lymphoedema
Post operative oedema
Post traumatic oedema
Palliative care
Cancer treatment
Rheumatoid arthritis

5/ Promotes healing after surgery

Post-operative oedema is a condition that causes swelling after surgery and is caused by a redistribution of plasma proteins. The symptoms of this can be relieved by seeking Manual Lymphatic Drainage.

It is also beneficial after other forms of surgery because it encourages the circulatory system to continue removing waste products caused by tissue damage, which promotes ease of healing.

If your doctor has recommended Manual Lymphatic Drainage , or you are curious about how it could be beneficial to you, please contact The Therapy & Fitness Centre . We are more than happy to answer your questions.

For enquiries about Manual Lymphatic Drainage at the Leamington Therapy Centre.

01926 833003 | info@leamingtontherapycentre.co.uk

Open Day - Saturday 12th of March 2022

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 24 Feb 2022 13:27:27 GMT

Please join us for our Open Day on Saturday 12th of March 2022!

We are inviting all of our clients, old and new, to join us at our Open Day on Saturday 12th of March 2022 from 1p.m onwards.

We look forward to seeing you there!

We are relocating AND rebranding!

Thu, 24 Feb 2022 12:59:17 GMT

From 1st of March 2022 we are relocating AND rebranding!

We have given our branding a new look and feel. From now on, we will be known as Therapy & Fitness Centre, Leamington Spa.

From the 1st of March 2022 we are relocating to our new premises at 46 Warwick Street, Leamington Spa CV32 5JS.

All appointments from this date will be at this new location. But don't worry, we will keep reminding you!

The Fitness Studio will be opening from the 14th of March 2022, there will be a variety of classes including Yoga, Pilates, Strength & Conditioning and much more...

Exercises and Stretches for Sciatica

Tue, 08 Feb 2022 13:14:49 GMT

What is Sciatica?

Sciatica occurs when the sciatic nerve that runs from your lower back to your feet becomes irritated. This is usually because of muscle strain but can also be caused by small spinal changes such as a herniated spinal disc or spinal stenosis.

Symptoms of sciatica include shooting pains, tingling, and numbness, and usually affect only one side of the body. It is common for sciatica to heal naturally within 4-6 weeks, but it is important for you to keep moving and stretching those muscles.

At The Leamington Therapy Centre , our massage therapists are committed to continually learning and developing their knowledge to provide effective and bespoke sciatica treatment . They have worked with a wide range of clients and have gained experience in both treating, and preventing the recurrence of sciatica pain.

Why Exercise Is Important For Sciatica Recovery

It may seem strange to actively exercise an agitated nerve, but actually, sitting and lying down for long periods of time is the worst thing you can do when you’re suffering from sciatica.

Stretching helps to relieve pressure from the sciatic nerve which will reduce pain as well as the chances of recurring sciatic injury. Likewise, continuing with daily exercises such as swimming, running, and walking is vital for sciatica recovery.

All of the stretches that we recommend are only advisory, and if they cause any discomfort or pain, you should release yourself from the position immediately. If the pain continues to get worse, book an appointment with your GP as they will be able to provide you with the best advice regarding your sciatica pain.

Visit our blog on how to relieve painful sciatica for advice on pain relief and what to avoid when you are suffering from sciatica.

Exercises for Herniated Disc

A herniated disc occurs when a disc pushes out from the spine. It does not always cause symptoms, but when a disc slips in the lower back, it can cause sciatica. Exercises to reduce this form of sciatica involve opening up the spine to relieve pressure from the sciatic nerve.

Lie on Your Side

Lay down on your side making sure that you are lying on the unaffected side. Lying on the affected side can add more pressure to the pained area.
Use two pillows; one to prop up your head for a more comfortable position and the other should be placed between your legs.
You may also wish to place a pillow beneath your waist to relieve more of the pressure.
Stay in this position for as long as is comfortable.

Feet on Chair

Lie on the floor with a pillow beneath your head for comfort.
Raise your legs so that your calves are resting on a chair. Your thighs should be at a right angle to your body.
Stay in this position for as long as is comfortable.

Buttocks Squeezing

Lie on your back with your knees bent and your feet flat on the floor.
Tense your buttocks as tightly as you can for five seconds, then relax.
Repeat this 10 times.

Exercises for Spinal Stenosis

Spinal stenosis occurs when the spinal column narrows and puts pressure on the nerves that run through it. Exercises for spinal stenosis aim to strengthen the muscles around the lower spine and relieve tension in the joints.

Knee to Chest

Lie on your back with your legs straight out in front of you.
Bend one knee into the chest, and create a slow bouncing movement.
Perform this movement 10 times then gently lower your leg.
Repeat this exercise on the other side.
Repeat this exercise with both legs raised.

Pelvic Tilt

Lie flat on your back with your legs bent and your feet flat on the floor.
Tense your abdominal muscles and flatten your back against the floor.
Hold this position for 5-10 seconds and release.
Repeat this 10 times.

Lower Trunk Rotation

Lie flat on your back with your knees bent and your feet flat on the ground.
Whilst engaging your core muscles to protect your back, gently rotate your legs over to one side so that your knee is touching the floor.
Hold this position for 5-10 seconds.
Repeat on the other side.
Repeat this exercise 10 times.

Exercises for Piriformis Syndrome

Piriformis is a small muscle in the buttox that can spasm, and cause sciatica pain. Exercises for piriformis involve stretching out the buttocks muscles to remove pressure caused by the piriformis muscle on the sciatic nerve.

Supine Piriformis Stretch

Lie on your back, with your knees bent and feet flat on the floor.
Raise your affected leg, and place your ankle over the top of the opposite knee.
Place your hands under the thigh of the lower leg and gently pull it towards your chest.
Hold this pose for 20-30 seconds, ensuring that your raised leg does not cross over the body.
Gently release.

Hip Extension

Position yourself on all fours.
Raise your affected leg back and up, keeping your foot level with your buttocks and retaining a slight bend.
Hold for 10-20 seconds then lower your leg back to the ground.
Repeat this movement 2-3 times.

Knee to Chest

Lie flat on your back with both legs extended.
Bend the knee of your affected leg towards the chest, and hold in position for 10-20 seconds with your hands.
Gently straighten and lower your leg back to the ground.
Repeat this movement 2-3 times.

Seated Twist

Sit on the floor with both legs straight out in front of you.
In the case that your right leg is affected, raise the left leg and cross it over the other, placing your left foot against the outside of the right knee.
Sit up straight, and twist the body towards the left, placing your left hand on the floor behind you.
Hold this pose for 10-20 seconds.
Release from the twist and uncross your legs.

Sciatica During Pregnancy

Sciatica pain is very common during pregnancy as the extra weight puts pressure on the lower body and therefore the sciatic nerve. Sciatic pain during pregnancy is nothing to worry about unless the symptoms persist.

The most important thing to do if you are experiencing sciatica symptoms during pregnancy is to go see your GP, and not to attempt exercises without previous medical advice. It is likely that you will be referred to a physiotherapist or chiropractor, or prescribed medication for sciatica pain relief.

How to Prevent Sciatica

Sciatica is most commonly caused by injury or weak muscles.

To prevent Sciatica recurrence, follow these best practises:

Adopt a steady exercise routine that includes exercises that strengthen the lower back and abdominal muscles.
Avoid sitting down for extended periods of time, and sit with correct posture.
Maintain healthy body weight as obesity can cause spinal damage.
When lifting heavy objects, bend your legs to alleviate back strain.

Benefits of Physiotherapy for Sciatica

It is beneficial to seek physiotherapy for the symptoms of sciatica because a professional physiotherapist will be able to provide the best personal advice for you depending on the severity and cause of your pain.

At The Leamington Therapy Centre, we provide a bespoke plan to give you the highest quality treatment for your specific sciatica pain.

If you require further information about the sciatica treatments provided by The Leamington Therapy Centre , or for enquiries about our other treatments, feel free to get in touch with our team.

01926 833003 | info@leamingtontherapycentre.co.uk

The Importance of Warming Up

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 13 Jan 2022 18:46:14 GMT

What is warm-up?

A warm-up is a session which takes place prior to doing physical activity. Usually a warm-up will consist of light cardiovascular exercises combined with stretching.

What happens in a warm-up?

Most warm-up sessions will include a combination of cardiovascular, stretching and strength exercises.

The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up whilst stretching warms the muscles and prepares them for the movements they will be required to carry out during that activity.

Explosive strength exercises which may include sprints or jumps, gently increase the level of intensity and prepares the body for sudden movements in the game / activity. These exercises should only be done once the muscles are warm. These exercises will also prevent injuries.

Effects of the warm-up

The warm-up should:

· Prepare the body for the exercises or activity

· Increase the heart rate

· Improve circulation

· Loosen the joints

· Increase blood flow to the muscles

· Mentally prepare you for your activity

· Assist you with practicing your skills

How long should a warm-up last?

Most warm-up sessions should last between 20 and 30 minutes. This gives the body plenty of time to gradually get ready for physical activity and gives the player time to prepare themselves mentally.

Preventing Injury

The most important reason for warming up is to prevent injury during exercise. Keeping the muscles warm will prevent acute injuries such as muscle strains and will prevent overuse injuries. In static sports it is a good idea to stretch throughout the game as this will keep the muscles warm; substitutes should also run and stretch whilst they are waiting to join a game.

New Year's resolutions focused on values

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 13 Jan 2022 16:43:37 GMT

So instead of traditional New Year's resolutions this year, why not focus on your family's values, especially ones that have become clear during the pandemic, whether that's being with friends, protecting the environment, or doing more voluntary work, and figuring out how to keep those going into the new year. Here’s how to get your family started.

How to set family goals

Examine your family's values. Start by asking: "What's important to us? What are our priorities? Is it family time, education, faith, philanthropy?" Then ask, "Are we living a life consistent with our values?”.

Putting plans into place for the future can be reassuring to kids after a stressful year, Setting goals can bring that sense of control when things feel so chaotic and it can bring a sense of normalcy. Plus, the experience of setting a goal and then achieving it can feel really good, its empowering for children and the process of goal setting can offer children a blueprint for how to be successful in the future.

How to make goals stick

For anyone who's set a resolution to drop 20 pounds only to give up by February, you know sticking to a new goal can be tricky. The solution is to keep your goals simple and break them down into smaller parts so you don’t lose sight of an overwhelming goal. Taking small steps towards a goal can be more rewarding.

Coming up with goals

So what do families want in 2022? Mostly they want things to get back to normal, but some new goals have emerged from the last couple of years…

• Staying connected with friends and family

• Being patient with elderly parents

• Helping the children more with their homework

• Working less hours and focusing on family values

• Family walks and cycles

• Making home time fun time

• Growing your own fruit and vegetables

• Staying healthy

And on that note here’s a link to my New Year, New You article …

6 Benefits of Sports Massage

Thu, 13 Jan 2022 14:07:38 GMT

What is Sports Massage?

Sports massage is a remedial massage that consists of various tailored deep tissue techniques with the purpose of reducing pain, as well as improving movement, flexibility, power and endurance.

At The Leamington Therapy Centre , our sports massage therapists are committed to continually learning and developing in order to provide effective and bespoke service. They have worked with a wide range of clients from professional footballers to everyday workers to gain experience in preventing injury, and improving performance through sports massage as well as treating injury.

What are the Benefits of Sports Massage?

1. Enhances Performance

By targeting trigger points and relieving tension, sports massage allows athletes to optimise their training and improve flexibility, power, movement and endurance.

2. Aids Muscle Recovery

Sports massage is commonly used as rehabilitation after injury. Increased blood and oxygen flow to the strained muscle generated by deep tissue massage encourages faster recovery.

3. Prevents Injury and Strain

As well as aiding the recovery of injury, sports massage can also act as a preventative measure. Soft tissue such as muscles, tendons, fascia, and ligaments can tighten into “knotted” fibres during physical exercise, which, if left to tighten further, may lead to injury.

By encouraging blood flow and oxygen to the muscles, sports massage helps to maintain muscle health, preventing any long term strain from developing.

4. Tailored to Individual Needs

Aches and pains caused by physical injury will differ from person to person depending on the type of exercise. For example, a footballer may be seeking preventative hamstring, quad, and ankle massage, whereas a badminton player might wish for pain relief in the knees and ligaments.

The wide range of deep tissue techniques associated with sports massage, as well as the anatomical knowledge of sports massage therapists gives it a flexibility that allows for tailored service to suit your individual needs.

5. Treatments Available to Anyone

Although the name suggests otherwise, sports massages can be just as beneficial to office workers as they are to the professional sportsperson. Anybody suffering from pain caused by muscular tightness or injury can seek treatment from a sports massage therapist.

6. Wide Range of Treatments

One of the great things about sports massage is that it incorporates a wide range of massage techniques.

At The Leamington Therapy Centre we offer treatments such as:

Trigger pointing
Compression
Neuromuscular techniques
Ultrasound therapy
Myofascial release
Tools including RockBlades, RockTape, and RockPods

If you would like to benefit from the sports massage services provided by The Leamington Therapy Centre , or for enquiries about our other treatments , please get in contact today.

01926 833003 | info@leamingtontherapycentre.co.uk

Lisa's Work Anniversary

info@leamingtontherapycentre.co.uk (Lisa Moore) — Fri, 29 Oct 2021 11:48:45 GMT

We’re celebrating 12 years of Lisa being with us here at The Leamington Therapy Centre.

After 12 years in the airline industry Lisa had finally had enough of flights being cancelled and passengers blaming her when they missed their flights especially when one asked her to radio the pilot to do a U turn to come back for them.

Her interests and passions all revolved around health & wellbeing, so she started looking at what courses were available.

She first qualified in Aromatherapy & Reflexology and at the first opportunity handed her notice in to become a self employed therapist. It wasn’t too long before she was trained in Indian head massage and was teaching baby massage. Sports massage & injuries soon followed. Out of work

Lisa loves her food & wine, travelling, hiking and her dog.

Click HERE to book an appointment with Lisa.

Tennis Elbow

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 02 Sep 2021 11:36:37 GMT

What is tennis elbow?

Tennis elbow medically known as lateral epicondylitis is a condition that causes pain to the outside of the elbow, near the joint; where the muscles attached to the elbow become inflamed. It often happens after overuse or repeated action of the muscles of the forearm, Pain may be experienced on the outside of the elbow and can travel down the forearm and into the wrist when:

lifting or bending the arm
when gripping
when twisting the forearm, such as turning a door handle or opening a jar
when extending the arm

What causes tennis elbow?

Tennis elbow is usually caused by overusing the muscles which are between the elbow and the wrist. If the muscles are strained, tiny tears and inflammation can develop in the tendon which attaches the muscle to the end of the bone (the lateral epicondyle).

As the name suggests, tennis elbow is sometimes caused by playing tennis, but any activity that puts repeated stress on the elbow joint can cause it. Pain that occurs on the inner side of the elbow also caused in a similar way is known as golfer's elbow.

Tennis elbow is mostly caused by overusing your forearm due to a repetitive or strenuous activity. But it can also occur from gripping something too tightly or after banging or knocking your elbow.

You can also get tennis elbow if your forearm muscles are not used to doing a certain activity, such as gardening or decorating. However, even if you use your forearm muscles frequently, it can still happen.

What activities cause tennis elbow?

You can develop tennis elbow by doing any form of activity that involves repeatedly twisting your wrist, bending your elbow, gripping an object or overusing your forearm muscles. Examples include:

playing racquet sports (tennis, badminton or squash)
sports that involve throwing (javelin or discus)
using hand tools repeatedly (gardening shears, screwdriver or scissors)
using tools while decorating, plumbing or bricklaying
activities that involve fine, repetitive hand and wrist movements (typing or sewing)
activities that involve repeatedly bending the elbow (playing the violin)

Playing racquet sports increases your risk of developing tennis elbow, particularly if you’re playing for the first time in a long time. However, despite its name, only 5 out of 100 people actually get tennis elbow from playing racquet sports.

Why is it called tennis elbow?

In 1883, the term ‘tennis elbow’ first appeared in a paper by H. P. Major, described as ‘lawn-tennis elbow’, as this condition was becoming popular in players of the newly popular game lawn tennis.

Although only few tennis players are diagnosed with the condition nowadays, it is actually more common in people performing repetitive movements. Painters, plumbers, carpenters, mechanics, factory workers, typists, cooks, and butchers are particularly prone to developing tennis elbow due to the repetition and heavy lifting required in these occupations.

How long does tennis elbow last?

Tennis elbow usually lasts between 6 months and 2 years, with most people (90%) making a full recovery within a year.

Will tennis elbow heal on its own?

Tennis elbow will get better without treatment (known as a self-limiting condition).

The most important thing to do is to rest your injured arm and stop doing the activity that caused the problem. There are also simple treatments to help with the pain, like holding a cold compress, such as a bag of frozen peas wrapped in a towel or a freeze pack on the elbow for a few minutes several times a day, even applying freeze gel over the inflamed area can help bring some relief.

What can I do to treat tennis elbow?

There are many things you can do to treat tennis elbow and to eliminate it far quicker than if you left it to heal on its own. But we advise doing a combination of these suggestions to maximise your chances of a quicker healing time.

Regular icing
Seek treatment from a sports therapist or physiotherapist
Wear a tennis elbow band or if having regular treatment your sport’s therapist will tape your arm and elbow after the treatment
Change the cause, if tennis is the cause seek advice on the best fit tennis racquet for your grip and play. If it’s a repetitive move at work then reduce the time spent doing that move or look at a different way to work
Rest and avoid doing what aggravates it
Anti-inflammatory medications can help reduce the inflammation but you would also need to combine these with other things listed here.
Painkillers can reduce the pain you’re feeling but I never promote the use of painkillers as they block the pain and give you a false sense that the area is better so you can carry on causing more damage

What would happen if I came for a treatment?

We would treat the forearm muscles and tendons with a combination of soft tissue massage and fascial techniques using an instrument called a Rockblade.

This helps break down the connection between the skin, the fascia and the muscle so the three structures can move independently without causing any friction or pain. We may also treat the area with Ultrasound which will help reduce inflammation.

A freeze gel or anti inflammatory gel may also be applied followed by Tape; the tape interferes with the pain signal through the nerve endings so you feel less pain, it decompresses the skin to support muscles and joints whilst allowing movement and correct the joints form.

Having treatment can dramatically speed up the recovery time so you can get back to the sport you love.

7 Benefits of Baby Massage

Tue, 08 Jun 2021 23:02:07 GMT

Baby massage is a wonderful nurturing and bonding experience for you and your baby. It boasts a broad spectrum of benefits, from promoting deep sleep to reducing tension, restlessness and irritability. Here at Leamington Spa Therapy Centre , we’ve put together a comprehensive list of benefits you and your little one can gain when performing baby massage correctly.

1/ Greater bonding between caregiver and baby

As well as tactile stimulation, skin to skin contact is great for bonding. It allows babies and caregivers to develop a closer bond, making it particularly beneficial for adopted babies.

2/ Relaxes the baby and the caregiver

Any form of massage releases endorphins. Baby massage helps to relax both caregiver and baby, while regulating baby’s sleep/wake cycles.

3/ Improves motor development and coordination

Baby massage is performed head to toe, tracing the development of the baby’s neurological system. Studies have shown that significantly improved motor development as a result of regular massage.

4/ Better digestion

Massage strokes targeted at the baby’s abdominal area helps stimulate digestion by helping move the bowels; helping with gas relief.

5/ Improved touch processing

The stroking of the baby's skin will help to stimulate the tactile system. This will cause connections to occur between brain cells, helping the baby to process the sense of touch.

6/ Enhanced body awareness

When babies are born they have very little sense of where their body stops and starts. They don’t know they have two hands, or feet. This concept of body awareness is improved through baby massage as the stimulation helps the baby learn about the parameters of their body.

7/ Relieved trauma and colic

Baby massage offers a safe and enjoyable treatment for colic. When massaged regularly, research shows that it reduces crying time, improves sleep quality, eases stomach discomfort and reduces parents’ anxiety.

Baby massage can help relieve symptoms and provide the baby with some well needed rest bite. It has several benefits thanks to feel-good hormones released from gentle and rhythmic strokes along the body, helping you both feel more relaxed and calm.

Why not try a baby massage in Kenilworth, Warwick, with your baby on a one-to-one basis or in a group at Leamington Spa Therapy Centre us today!

My Fibromyalgia Treatment Diary

Mon, 07 Jun 2021 13:57:06 GMT

Session 1

Having suffered with back pain for most of my adult life and having seen so many back pain specialists previously both privately and through the NHS, I was hopeful that maybe Lisa would finally be the person to relieve me and perhaps give me some hope that I won’t always be in pain. At 32, to think you’re going to be in pain for the rest of your life isn’t a nice thought. I’ve already had to stop doing the types of exercise I used to enjoy and I fear it’s only going to get worse for me.

When I was younger I was told my hip pains were normal, all part of growing up, and as I got older I was told I had hyper mobility syndrome and have more recently been diagnosed with fibromyalgia which is complicated as no-one really understands the cause or how to treat it as it varies from patient to patient. One of the most difficult things is that it’s an invisible illness so you wouldn’t necessarily know from looking at me that I was in a lot of pain and I don’t tend to complain about it.

For me, my pain now affects the entire right side of my body and the amount of pain can vary from day to day. Every minute of every day my joints feel tight and achy and my muscles are very tender. From when I wake up to when I go to bed I am in some level of pain. Most of the time it’s manageable but some days, the days I call my “flare-up days”, I feel like I have been kicked and punched like my whole body is bruised and my muscles feel like they are on fire. On these days it’s almost impossible for me to get anything done because I can barely walk to the bathroom without being in a great deal of pain. Sometimes it eases off quite quickly with the aid of painkillers and a bit more sleep, sometimes I’m out of action for most of the day because it makes me feel sick and very tired. Luckily, I don’t have many “flare-up days”. On my regular days, you’ll find me clicking my neck, wiggling my hips or air punching in an attempt to click and relieve the pain and tightness. Anyone who has ever cracked their knuckles will understand. Now try doing that with your whole body. Admittedly, if you didn’t know what I was doing or why, you’d probably think I was a bit weird.

I first connected with Lisa on Twitter and had seen her posts about treating patients similar to me. She came across as very knowledgeable, experienced and it seemed like she had a different approach to the specialists I had seen before. I was interested to see if she was up to the challenge of trying to “fix” me.

Before the treatment:

Today I was in quite a lot of pain, maybe a 7 out of 10 on the pain scale. I was feeling emotionally exhausted, my hip was very painful, my rib area underneath my armpit felt particularly painful and my neck felt very tight following a night of restless sleep. I felt stressed, not relaxed in any sort of way, so I was really looking forward to having my first treatment with Lisa.

After a consultation, she seemed to really grasp the problems I was having with my pain and I felt immediately at ease with her. During the treatment it was clear she really knew what she was doing. Without me giving her much indication of the exact spots that were painful or tender, she just seemed to know those were the areas that needed the attention. She did some very deep work which I was grateful for and she even targeted some areas that I wouldn’t usually find painful so I was surprised to find that my left side needed almost as much attention as my right side.

Immediately after the treatment:

I felt much looser, not as tight. Naturally, the very painful areas for me in my hip and under my arm pit still feel very tender but not as tight and I feel much more relaxed. I left feeling very confident that with a course of treatment from Lisa, I’m going to see a huge improvement in my pain levels. We’ve already discussed treatments going forward that will target other areas such as my arms and legs and I feel very happy with this.

She was also really informative, suggesting ideas for why I may be experiencing pain in those certain areas such as my sitting position or the way I use computers and maybe even my sleeping position could all be contributing factors. I’m already booked in for my next treatment and I’m really looking forward to seeing how my pain improves over these next few sessions.

The day after treatment:

I slept really well last night, I woke up with noticeably less pain in my hip/sciatic area. It’s still tender to the touch but usually when I walk I can feel a deep twinge and a tightness and that hasn’t been as noticeable today, as a matter of fact, I walked to the gym today and did an exercise class and the tightness and pain in that area was much less. I even managed a gentle jog during the class with no twinge in my butt cheek, it was great.

When you’ve been in pain as long as I have, to have this much relief after just one session makes me feel really hopeful that I won’t have to live the rest of my life in so much pain. There’s still a long way to go though. The rib area under the armpit is still very sore but I’d say it’s not tight and aching like it usually is, it’s just sore.

Session 2

Before the treatment:

After my first treatment I remained quite sore for a couple of days but the relief from the tightness was very noticeable so I was very much looking forward to another session with Lisa. Before the session today, my pain levels were quite low compared to last week. This is quite a normal level of manageable daily pain for me, just a few aches and pains, nothing that will affect my day. My shoulders and neck area felt very tight and there was still tightness in my right hip area which was certainly a lot less than last week and the tightness I usually feel mid-back definitely hasn’t been as noticeable. The very sore area under my right armpit has eased off a lot.

Immediately after the treatment:

Today’s session was great. Lisa hit all the main sore points from last week – the hips, lower back and shoulders. They were a lot less tight and sore than last week. The hip area still needed a lot of work. Today Lisa also massaged my arms and legs which were both surprisingly painful and tender. I don’t feel sore like I did last week. Upon getting up from the massage table, my neck felt very tight and I felt quite dizzy – nothing that Lisa couldn’t sort out before I left. I also felt very dehydrated so I’ll be making sure to drink lots of water, which Lisa recommends after each session.

The most surprising thing is I actually feel VERY relaxed, I can’t remember when my body last felt this relaxed. I also noticed when walking that my legs felt A LOT less tight and I felt like my posture was better. Usually my knees hyper-extend backward which results in me almost locking my knees out which causes my hips and back to over-extend too but walking today and even standing now as I type this, my knees have a soft bend to them, my hips feel like they’re where they’re supposed to be, my back feels straight and there’s no twinge in my butt cheek. I’m thinking “is this how I’m supposed to feel when I walk or stand?” I wish I had taken a photo of my posture before and after because I’m certain you’d see a difference. Sitting in the car on the drive home felt more comfortable too, rather than the tightness I usually feel from the hip to the knee of my right leg. I just feel super relaxed, I could get used to this.

The day after treatment:

Once again, I slept very well. Although my posture has returned to its normal, over-extended posture, I’m more aware of it and making a conscious effort to softly bend my knees and straighten my back when I stand. My neck is still feeling quite tight but the upper back area feels much better. The tightness that usually radiates out of my right hip area, down my leg and up my torso is pretty much gone. I can’t believe how good I feel after just 2 sessions. No soreness this time either which is great news because I have an important event today.

Session 3

Well what a week. If anyone has noticed their back aches more when they’ve been sat in the car for long periods of time or they’ve slept in a different bed for a few nights, that pretty much sums up my week and I came to Lisa this week in desperate need of some attention.

Before the treatment:

I felt very tight, achy and cramped, my shoulders and mid back in particular, and I had noticed my tendonitis flaring up which it usually does around this time of year for no apparent reason. I requested that Lisa repeat last weeks treatment as it felt so good afterwards. Pain levels aren’t too bad, maybe a 3 out of 10 but I do feel very tight.

Immediately after the treatment:

Today's treatment was REALLY painful. It always amazes me how much tension I carry in my body that I’m totally unaware of. My left side was a lot more painful and tighter than I thought, particularly my calves, arms and neck so Lisa focused a lot of her time on my left side. I can’t even describe the pain but I had to breathe through it as Lisa expertly massaged the pain points until they eased.

Once again, immediately after the treatment I noticed a change in my posture. My legs felt stronger, my knees bent softly, my back felt straighter. Some areas still felt a little tight and sore but I’m starting to expect a little bit of soreness after the sessions. My arms feel a lot less tight. As painful as that arm massage is, it’s worth it. I wish I could give myself an arm massage every day.

The day after treatment:

Surprisingly I actually feel quite stiff today. This could be due to me getting used to being back in my own bed or the colder weather (it’s amazing how much the weather affects my back pain) or just that my back really suffered due to last week. So yeah, quite stiff and tight and pain levels are fairly high today, I’ve had to take pain killers. I usually prefer to manage my pain without them so I only take painkillers when it’s really bad.

The pain is focused around my mid back on my right side and Lisa didn’t really work on that area too much yesterday as it was my left side, my arms and my legs which needed the most attention. I’m back to my usual coping methods of using my back massager and foam roller to try and relax the area and have a good click. I’ve noticed I’m clicking my neck less since I started seeing Lisa.

Session 4

Before the treatment:

I don’t know if it’s just the cold weather or that I’ve been sat a lot this week but I’ve felt very stiff and have actually gone back to my clicking and cracking ways over the last few days, air punches and all. My mid-back on the right side and my neck in particular has been feeling very tight. However, I’m noticing much less tightness and pain in my hips, considering how tight and painful they were just a few weeks ago and I’ve had absolutely no tendonitis-type twinges in my wrists and forearms this week at all. Whatever Lisa is doing is obviously working.

Immediately after the treatment:

I think I floated out of Lisa’s treatment room today. The massage was a lot less painful this week and a lot more relaxing. After telling Lisa that my right side had felt very tight the last few days, she decided initially to do a lot of work on that area but once she started working, it was clear it was actually my left side that needed the most work, and my legs especially needed more attention. I say this every week but I am just so surprised at how much pain and tension I’ve been carrying on my left side when it’s predominantly the right side of my body that I feel I have the most long-term pain problems with.

My hip and thigh area on either side is very tender and painful when massaged and the back of my calves were very tight and painful. This comes from years of my knees over-extending. Lisa has suggested during the next session she’ll heavily focus on the legs and hips. The sore spot under my right armpit was VERY sore again today, it took me by surprise, we’re still trying to figure out what’s causing that.

I felt so relaxed after today’s session though and I didn’t leave with any lingering soreness like I sometimes do. I will definitely be drinking a lot of water after this session. I don’t feel like I drank nearly enough after last week’s session and I think it really does make a difference.

The day after treatment:

I woke up definitely feeling less achey and stiff, but still needed to click before I got out of bed but it felt like a release from all the “mending and repairing” my body did whilst I was sleeping. I’m really noticing the difference in my posture these last couple of weeks since Lisa worked more on my legs. My knees have a soft bend to them which means my back is straighter and I feel so much stronger when I’m standing rather than being hyper-extended. I’m hoping the improvements in my posture will help with some other problems I’ve been having, like my acid reflux.

I went to an exercise class this morning and although my legs and hips felt like they were still recovering from the work Lisa did on them this week, the stiffness in my torso, shoulders and neck is noticeably less. I am just so impressed that the tight, deep, pinching nerve pain in my right buttock has completely gone. 8 weeks ago when I was on holiday, I could barely walk without stopping for a break because it was so painful and exercising, to be honest even just sitting sometimes, was very challenging because of the pain it was causing.

The tenderness in the hip area has completely gone. I still feel some stiffness and pain in the mid-back on my right side but that pain has been there a long time, it’s very deep and it’s possible there’s a deeper underlying cause that hasn’t been picked up yet that may be causing it and might be something not even Lisa can fix, but time will tell.

Session 5

Before the treatment:

Again, I don’t know if it’s the colder weather setting in but my neck and shoulders have been very tight and my forearms are feeling a little tight. My legs have been feeling tired and my hip area has felt quite tight. The last few days, my hip joints have been clicking a lot and feeling stiff. This isn’t unusual for me this time of year. I’m really looking forward to the treatment today.

Immediately after the treatment:

After a 2 week break today’s session was very painful. Lisa focused on my legs first which needed a lot of work but managed to also work on my upper back and arms as I had told her that’s where I was feeling the most tightness. With each session I’m gaining more awareness about my own body and the pain.

The day after treatment:

My legs and hips actually felt really sore today. After a treatment like the one I receive from Lisa, I always think this soreness is just recovery so I’m taking it as a good sign.

A few days after:

I don’t usually include a few days after but this one seemed important. It’s 3 days since I saw Lisa and I’m in a lot of pain. I feel like I felt before I started seeing Lisa. A few factors to consider here that could be causing the pain as I’m sure it’s not a result of Lisa’s amazing treatments. It’s been very cold and I’ve no doubt I’ve been hunching and raising my shoulders more than usual, my stress levels have been quite high the last couple of weeks and I’ve been eating a lot more carbs and comfort food and I’ve noticed my pain does increase when I’ve been eating too many carbs.

My right shoulder feels very stiff, my neck is very tight and I’m struggling to relieve it (this isn’t unusual for me but I haven’t had much neck tightness at all since starting my treatments with Lisa). That sore spot in the ribs under my right armpit is so sore and causing me a lot of pain, my hips are stiff to the point I’m having to shift position a lot when I’m sitting or lying down. My legs are heavy and feel tender, I’m starting to get tendonitis-like pains in my right forearm so I’ve been trying to relieve that by moving my wrist and clenching my fist, my lower back has been feeling very tight and my jaw ache has come back despite wearing my night guard every night. This has resulted in me feeling really tired by the early evening. I’ll be interested to see what Lisa makes of all this during my next treatment.

Session 6

Before the treatment:

Oh man, I really need this massage today. I have felt really tight for about 10 days now, mostly in my neck, right shoulder and hip. My legs have felt achy and tight and it feels as though I’m back at square one, I’m sure it’s nothing to do with Lisa’s treatments. Maybe more to do with the 2 week gap between treatments. It’s been colder, I’ve been very stressed and I’ve been eating more carb laden comfort foods and I think all of these contribute to the pain.

After telling Lisa how I’ve been feeling since the last treatment, she decided to go back to square one and do exactly what she did in our first session so this week’s treatment focused more on the neck, shoulder and back, a bit of work in the hip area and a quick arm massage.

The neck was EXTREMELY painful but Lisa really took her time to release the tension in that area and afterwards I felt a lot better, it was much needed. During the treatment, my right hip and knee started to feel tight but Lisa didn’t have time to work on the legs at all this week so I’ll be using my foam roller at home to try and release some of the tightness myself.

Lisa has decided to try a 9 day gap between now and the next treatment so she can work on my hips and legs. Hopefully my body will feel a little better about a shorter gap.

Immediately after the treatment:

The day after treatment:

Still feeling a lot of relief, the neck feels great. The tightness in my right leg around my knee area is still there despite using the foam roller at home. Nothing compares to Lisa’s massage!

Session 7

Before the treatment:

Thankfully I haven’t had much pain at all this week. A little bit of stiffness in the neck and hips but I haven’t felt the need to take any pain killers since my last visit. I went to an exercise class this morning and noticed my arms and legs felt heavy and tired and I was struggling to keep up with everyone else in the class so I told Lisa about it and she decided to tackle the legs first today.

Immediately after the treatment:

I feel like I need to sleep. Lisa started with my legs and they were so tight and sore, especially my calves and my hip area. My knees overextend backwards so my calves take a lot of extra strain. They definitely needed a lot of attention.

Although I’d taken Lisa’s advice on board from last week about not hunching or raising my shoulders, I’d spent all week trying to focus on rolling them back and extending the neck so as not to cause any more neck pain but it had started to feel very tight again. It’s just dawned on me that my body really needs regular massages. I think I’d be in a lot more pain than I am if I hadn’t been seeing Lisa these last couple of months.

The day after treatment:

Still feeling a little bit sore today but a lot less tight. My body feels like it needs lots of rest and recovery.

In between treatments:

My body is really struggling with the new work routine. I’m walking and standing a lot more than usual, my body is feeling the strain and I’ve had to take pain killers most days. My right hip and my neck have felt particularly tight, my calves are really unhappy. I’ve been using a massager and foam roller at home but having very little relief and I’ve felt very tired or lethargic on the days I’m not at work.

Session 8

Before the treatment:

Since starting my new job, my body had been struggling with extended periods of standing and a lot more walking than usual. As always, my right side felt the worst. My hips and calves felt sore, my mid-back was aching a lot more than usual, my right shoulder blade was tight which meant manipulating and clicking it to try and relieve it and there has been so much tension in my neck it actually cramped up a few days ago, that’s never happened before. It wasn’t pleasant but with a pain killer and some gentle massage it finally eased off. I’ve been using my foam roller a lot to relief the tension in my back and calves.

Immediately after the treatment:

Surprisingly this was one of the most relaxing massages I’ve had with Lisa. Although some parts were painful, the areas I thought would be the most painful were actually OK. Most surprising to me was how painful my left calf was and then how painless my right calf was. This is really good progress. My neck also wasn’t as painful as expected. Lisa did some deep work on my hip and lower back area and as soon as I stood up after the massage, both hips clicked and I felt a lot of relief in that area. Lisa has sent me some follow up exercises to help with the tightness in my hips and buttocks and I’ve been instructed to pay more attention to my posture when I’m standing at work.

The day after treatment:

Despite drinking lots of water after the massage, by the evening I felt tired, dehydrated and I had a headache. It was an early night for me and I really struggled to find a comfortable sleeping position. This morning my upper back feels very tight. I’ve foam rolled it to get some relief but sitting here now, I can’t help but roll my shoulders back and move about a bit in the hopes of relieving some of the tightness. However, my calves, hips and neck feel much better.

In between treatments:

I think my body is starting to adjust to the new work routine. My legs have felt a bit happier this last couple of weeks. Still some tightness through the hip area but nothing Lisa can’t sort out. My main problem area still feels like it’s the mid-torso on the right hand side from the shoulder blade to the hip. This has been my main problem areas for many years and often the area I feel the most stiffness which leads to me wiggling and air punching in an attempt to relieve some of the stiffness.

I struggle mostly with it when I’m sitting for long periods and I notice it when I’m trying to find a comfortable sleeping position. On the plus side my neck has felt a lot better and I’ve had absolutely no symptoms of tendonitis since my last treatment. I’ve been finding little bits of time to fit in some of the exercises Lisa sent me, not as often as I’d like but they’re very similar or the same movements to the ones we do in the exercise class I go to and I’m finding them beneficial so I definitely need to prioritise making more time to do them. I think they’ll really help me in between treatments.

Session 9

Before the treatment:

The last couple of weeks have actually been relatively OK pain wise. I’ve been suffering with some stiffness in the mid torso area on my right side and through the hip area but I’ve noticed an improvement in other areas. My neck hasn’t felt tight, my legs feel a bit happier and I haven’t noticed any symptoms of tendonitis in my forearms. This is pretty amazing for this time of year. When it gets colder like it has the last few weeks, I usually struggle more with pain but I think Lisa’s treatments have really prepared my body to deal much better with the cold.

Immediately after the treatment:

After discussing with Lisa how I’d been feeling since my last treatment she decided today was going to be a general maintenance rather than a whole body session. This was fine with me as my legs hadn’t been feeling too sore. It was mostly through the mid torso and hip area on the right side. The treatment today was fairly painless, areas that had previously been very painful like my neck and arms were massively improved and didn’t need much attention. However, as soon as Lisa moved down to work on my right hip/glutes, that was possibly the most intense pain I’ve felt. It didn’t feel like it was going to ease off and it felt like the whole of the area was bruised and burning.

I have quite a high pain threshold and was able to breathe through it but it wasn’t pleasant. It eventually did ease off but I think it’ll take me the rest of the day to recover from that. I felt quite tired afterwards and Lisa thinks I may feel some tenderness there through the rest of the day and possibly into tomorrow. This is the area where all my pain problems started over 15 years ago and I feel like the tightness there is what causes a lot of the other tightness in my right side. As painful as it was, I feel like I’m going to get a lot of relief from the deep work she did on it and this might be an area we need to keep an eye on.

The day after treatment:

I felt very tired, I overslept and I feel like I slept very well and definitely needed it after the session with Lisa. My hips still feel quite bruised and tender so I think I just need to take it easy today.

Session 10

Before the treatment:

Over the last couple of weeks since my last session, I haven’t noticed any stiffness or tightness in my neck and shoulders despite the colder weather and no signs of my tendonitis returning. I have though noticed tenderness and tightness in my hip area and lower back and I’ve had some pain through the mid-torso on the right side in the usual place. I’ve also started to feel a lot of tightness and pain in my ankles and feet. I think it’s down to being on my feet a lot at work and walking more.

Before the session I asked Lisa if we could do some more work around the hip and lower back area as that was the area I was having the most discomfort in. Admittedly with work being so busy and Christmas coming up, I’d totally forgotten about the exercises Lisa had e-mailed to me.

Immediately after the treatment:

Since my back and neck had been feeling much better recently, Lisa gave me an all over treatment with the main focus being on the lower back, hips and legs. She even massaged my feet and around my ankles. It certainly wasn’t as painful as the last time but very sore in some places, especially the back of my arms. I definitely need a lot of water and a sleep now.

The day after treatment:

There has been an improvement in my shoulders and neck so I’m very pleased with that but my hips are sore and my thighs feel tender. I actually feel a bit stiff from the waist down so I’ll be doing some of the gentle exercises and stretches that Lisa sent me in my exercise plan. I feel like we are just getting to the root of the problem and figuring out which areas need more work and what’s going to help me the most going forward.

A few days after the treatment:

Despite noticing the improvement in my shoulders earlier in the week, I had a few days where they felt very tight and my legs very heavy, although this was after a couple of very busy weekends at work. I’ve been using my foam roller at home to help relieve some of this and doing a few gentle exercises from the plan Lisa sent me.

Session 11

Before the treatment:

After a very busy week at work and lots of hours spent on my feet my body is really feeling it today. I could barely get out of bed this morning I felt so stiff. My feet hurt, my legs hurt, my shoulders and upper back hurt and my hips feel like they’re just not recovering. Some days I feel 82, not 32.

I’ve been doing some of the exercises Lisa sent me to try and ease the tightness through my hips as well as using my foam roller on my back and legs and I’ve added a spiky acupressure mat to my night time routine as well to try and ease some of the pain in my back and feet – anything to try and help myself in between treatments. I can’t imagine not going to Lisa now. How did I cope before these massages?

Immediately after the treatment:

Today Lisa focused mainly on my legs, lower back and hips as those are the areas I felt needed the most work. Being on my feet a lot more than I’m used to means my body needs regular maintenance and I’m so grateful to be having these treatments with Lisa. This session wasn’t as painful as previous sessions, although my hips were sore during the massage as I got off the couch they clicked and along with my legs they felt much better.

I would usually take it easy after a massage with Lisa to allow my body to recover but I had to go straight to work afterwards so let’s see how this affects my recovery.

The day after treatment:

I feel so tired today. I just want to sleep. I think my body really wants to take it easy today but unfortunately I have lots to do. I think it’s important to take some proper time to rest and relax and drink lots of water after the massage. Although I drank a lot of water, I didn’t have the time to rest and relax and I’m really struggling to stay awake. I have a headache, my shoulders feel quite tight today and my lower back also still feels quite tight but my legs feel a lot better and my hips don’t feel as tender and sore as I’d expected them to.

Session 12

Before the treatment:

Thankfully my legs have been feeling much better the last week or so. My hips have felt very sore but not in their usual place. It’ll sound really odd but usually the pain is deep and feels like a tender bruise deep in the buttock. The pain now feels more like surface pain, it’s quite a sharp pain around the actual hip bone rather than deep in the muscle. I’m counting this as progress. I’ve definitely been feeling a lot less stiff and I haven’t noticed as much clicking in that area since the last treatment.

However, I’m having a lot of pain and stiffness in the upper back, shoulders and neck now so I’m going to ask Lisa to focus on that today and my arms also feel like they need some attention too. I’ve been experiencing quite a lot of facial pain around my jaw area and my jaw is clicking a lot. I’m not really sure why this happens but just every now and again I’ll get a very clicky jaw which leads to me having a lot of headaches and blocked sinuses.

Immediately after the treatment:

I really needed that. I told Lisa I needed her to focus on the shoulders and neck today and it was the best neck and shoulder massage I’ve ever had. Some parts were quite painful or uncomfortable but for the most part it was relaxing to the point that I almost fell asleep. There was a lot of tension that needed easing in my neck and the base of the skull so I was really glad she could relieve it.

The day after treatment:

Thank goodness my neck feels so much better today, less tightness and tension. My right shoulder and shoulder blade in particular is feeling sore, but I have so much movement. It would seem the blocked sinuses and facial pain over the last few days were due to an oncoming cold.

Session 13

Before the treatment:

I can’t believe how many problems I’ve been having with my neck these last few weeks and I’ve been suffering with migraines which I’ve not had before. I actually had to reschedule my last session with Lisa because the migraine was so bad it was making me feel sick and I pretty much spent the whole day sleeping and trying to keep food down.

I’ve been getting a lot of neck stiffness and jaw clicking and I feel like I’ve been holding a lot of stress and tension in my neck and perhaps clenching my jaw more than normal. The strangest thing of all was a week ago my neck completely seized up and I couldn’t move it at all. It was quite scary and painful but I managed to massage my shoulders and eventually it eased enough to get some movement back. Since then it’s generally felt quite tight. My hips, legs and arms haven’t been bothering me though which means this session can be focused on sorting my neck out.

Immediately after the treatment:

I told Lisa about the problems with my neck so we focused on that area today. It wasn’t too painful until she worked along the base of my skull. My shoulder blades felt very sore and tight as she was massaging them and she gave me a lovely face massage to try and help with the jaw pain and headaches. I felt so much looser after the massage and definitely relaxed.

The day after treatment:

I’m glad to not be feeling any jaw pain or headaches so far today and my neck is feeling great, although my right shoulder feels stiff its definitely less painful. It’s been a very stressful week with work and personal circumstances so I’m hoping the treatment I’ve just had has lasting benefits.

Session 14

Before the treatment:

I find I really struggle with the longer periods between treatments (3-4 weeks). I’ve been having a lot of tenderness in my right hip and all the way down my thigh and into my knee. It feels bruised and it’s been very tight when I wake up in the mornings. I’ve also been getting the usual tightness through my right shoulder blade and into my ribs. I haven’t had any migraines or facial pain since I last saw Lisa just a little bit of jaw clicking and thankfully no more problems with my neck.

I’ve been foam rolling at home, using my massager on my shoulders and hip and also trying to ease the tightness in my rib by massaging the sore point under my armpit as that usually helps. I’ve neglected exercise for the last couple of weeks which I also think has had an impact on my pain. My hip has been bothering me a lot these last few weeks and it’s been a while since we focused on the hips and glutes so I think it’s much needed this week.

Immediately after the treatment:

Lisa did some great work through my neck and shoulders and then some really deep work on the hips and glutes. As always my left side also needed a lot of attention and Lisa felt like my left side was actually worse than my right. As painful as the work was on my hips and glutes was immediately afterwards there were some really good clicks and releases and my hips felt sore but not tight. I know this means I’ll need to drink lots of water and rest today.

The day after treatment:

My lower back is sore today and my right shoulder blade is clicking a lot. I definitely need to take it easy as much as possible today and I need to get back to doing some of the gentle exercises Lisa sent me. Hopefully that will help until the next session in a few weeks time.

Session 15

Before the treatment:

I’ve been really struggling with my right hip/gluteal area for a few weeks now. It’s been very stiff and painful. Usually I’m able to click it when it gets too stiff (I’ve been able to click it for 15 or more years, this is where the pain started) but now it won’t click at all so there’s no release. I’ve been feeling the painful, bruised sensation down the outside of my right thigh and into the knee again, that hasn’t really eased up at all. It’s really unpleasant. My shoulders have been feeling tight too and in need of some attention. Thank goodness its massage day.

Immediately after the treatment:

The massage today as always was quite painful, especially in the hip/gluteal area but it was needed. Lisa also worked on my legs. When the massage was over my lower back felt great, there were some big clicks and releases shortly after the massage and my hip felt so much better. Phew!

The day after treatment:

My shoulders feel great today albeit a little sore along with my lower back. My hips have felt tight yet less painful so I’ve been doing some gentle stretches to try and loosen up my hip area.

Throughout the week my gluteal area and outside of my right leg still felt quite stiff and tender, as if the hip needed clicking. A week after the massage, after doing some gentle hip and leg exercises since the massage, Ive had a big release in the hip area, some very deep clicking and the hip and leg feel much better but I still think they’ll need some more work at the next session.

My conclusion:

My treatments with Lisa always provided relief, even if it was for a short time, but for me it was more about maintenance. Having fibromyalgia and hyper mobile joints I’ve realised I have to look after my body and keep on top of my pain so it will have less impact on my daily life. Receiving a treatment from Lisa allowed me to get through part of the month free from my pain. I always left Lisa's treatment room feeling like my posture had improved and my muscles were relaxed and my joints pain free, especially my neck and hips which are my most overworked joints.

I’ve recently had a knee injury which was likely due to my hyper mobile joints and I can say with complete certainty that I wouldn't have recovered so well after my knee injury if it hadn't been for Lisa's expertise. Whilst there's no treatment that will ever completely rid me of the daily pain caused by fibromyalgia and hyper mobile joints, getting treatments with Lisa certainly helped to give me some relief from my pain and stiffness through a gentle approach rather than a chiropractic approach, as well as a better understanding of where I carry pain and tension in my body. Lisa is really knowledgeable about the body and her experience with various medical conditions and the treatments she gives is incredible. Her ability to adapt treatments depending on where my pain was or what felt tight or stiff in any given week was always really

appreciated as it was rare I needed the same treatment each time.

Massage Mind Connection

info@leamingtontherapycentre.co.uk (Lisa Moore) — Fri, 28 May 2021 11:19:15 GMT

Massage is great for you on so many levels

Including your general well being and mental health. Day to day work and life stress impacts us on a physical and mental level. If we’re stressed mentally then we hold ourselves differently and this manifests in the body as poor posture eventually causing physical stress on the body. If we’re physically stressed this will cause aches and pains in our bodies eventually causing mental stress on our minds.

An individual’s mental health is not only affected in this way there are far more factors.

Getting a massage can be part of looking after yourself and can help you discover what relaxation can feel like. A common effect is a balancing one, if you are feeling agitated, it will help to calm you. If you are tired and lethargic, it will make you feel lighter and more energetic. If you are in severe distress, massage can help you feel more ‘in your body’ and grounded.

Emotionally

Massage enables you to feel nurtured and cared for, and can help you feel more positive about your body. For those who lack physical touch in their daily lives, for instance many elderly people, massage can be affirming and nourishing. If you find talking about yourself difficult, massage is another way that could help you explore how you are feeling.

Physically

Massage actively promotes the circulation of blood and lymph through the body, aids digestion, and alleviates chronic muscle tension. It helps with the symptoms of anxiety and panic, such as palpitations, a tight chest, and shallow breathing. It may also relieve some of the side effects of medication. Massage is good at times when orthodox medicine has little to offer, for example for relieving headaches, backache and other chronic pain.

Massage is an all round tonic that should not be under estimated, it allows us to keep going and it should definitely be part of your life!

What is aromatherapy?

info@leamingtontherapycentre.co.uk (Lisa Moore) — Fri, 28 May 2021 11:18:50 GMT

What is aromatherapy ?

Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. These plant extracts are also known as essential oils and can be used during a massage. The scent of things change how we feel, imagine how the smell of chocolate, freshly cooked bread and freshly brewed coffee makes you feel or fresh cut grass! We can also add these essential oils to the bath so we can bathe in them. Whichever way you decide, you’ll benefit from the powers of essential oils; mother nature’s gift of medicine!

We use essential oils in all of our massage oils, Lisa’s background is Aromatherapy and although her preference is more of a deeper massage she’s glad she has her aromatherapy qualification so she can make up her own oils and occasionally tailor them to the clients individual needs so they have a more bespoke treatment. So, if you visit us for a general massage whether it’s a deep tissue or a sports you’ll find that in the massage blend there’s...

Rosemary

Which increases circulation so new blood carrying oxygen and nutrients can flow to the areas we are working on
It reduces pain and inflammation that leads to pain & swelling in muscles and swelling & stiffness in joints
When inhaled it helps to combat stress, insomnia, anxiety and mood swings. Rosemary reduces the production of Cortisol, the stress hormone which suppresses your immune system and causes insomnia which can cause mood swings and many more problems

We also have

Black Pepper

Which reduces inflammation
It increases circulation
Reduces pain
Believe it or not black pepper is high in anti-oxidants and has the ability to regulate blood sugar and cholesterol levels as well as improve brain function

And finally there’s

Lavender

It soothes the nervous system and helps relieve anxiety, depression and fatigue
Eases headaches and tension helping the body and mind to relax
Lavender is also an antioxidant and has the ability to combat the signs of ageing and oxidative damage in the body

These oils have many more uses and those are just a few.

So now can you see why we blend our own massage oils at The Leamington Therapy Centre. This way you’re not just getting a massage you’re getting a holistic, whole body and mind experience.

Tennis Warm Up Stretches

Thu, 06 May 2021 10:42:45 GMT

Triceps and Lats Stretch

Forearm Extensor Stretch

Radial Stretch

Ulna Stretch

The Football Supporter

Door Frame Stretch

Pec Stretch

Deltoid Stretch

Rhomboid Stretch

Latissimus Doris Stretch

Toe Touch

Standing Extension

Lumbar and Thoracic Stretch

ITB Stretch

Oblique Stretch

Quadriceps Stretch

Adductor Stretch

Hamstring and Calf Stretch

Heel raises and Toe Lifts

Backward Lunge

Finding your perfect Tennis Racket

Tue, 04 May 2021 11:17:39 GMT

Anyone for Tennis?

When looking to buy a new tennis racket, the possibilities really are endless. Is a £25 racket really any different to a £200 one? (Hint: the answer is YES!) Does the weight of the racket mean I will play differently? (Also, YES) And will the grip size affect my joint health?

This article is your one-stop-shop to help you break down all the differences in tennis rackets, and to help you find your perfect one.

How to choose a tennis racket

When choosing a tennis racket, there are three elements which affect power and control:

The Weight:

Lighter racket = More power
Heavier racket = More control

The Head size

Larger head size = More power
Smaller head size = More control

The String bed

Open string bed = More power
Denser string bed = More control

What’s the best tennis racket?

The price range of tennis rackets really does vary, so what Is the difference between a £20 racket and a £200 one?

Mainly, it’s in the material used to build the racket. At the lowest end of the price range, Tennis Rackets are made from aluminium, this often makes the rackets very heavy and tend to give a lot of vibration when playing with them, making them actually more difficult to play with. So, even if you are a beginner, it may be worth investing slightly more into the racket. That way, you are likely to get a racket that is more suited to your ability making it easier to learn.

At about £40-£50 you can get a racket that is a combination of graphite and aluminium, which can make the rackets slightly lighter and take away a small part of the vibration that you get from the aluminium rackets.

At around £80 is when you step into the full graphite racket range, which are much more forgiving to play with and offer more in terms of playability.

At the £130 + price range is the performance range rackets, these rackets will still be full graphite but will have added extra technical materials depending of the specific performance that you want from your racket. Performance rackets have more detailed, subtle differences between the racket frames.

If you are looking to buy a more technical, performance racket, it is suggested to look for a local ‘demonstration/try before you buy’ service. This allows you to actually have a play with the different rackets before you make the investment. Check out your local, specialist sports and tennis retailers as often they offer this service. You may also have tennis coaches at your local club, who carry ‘demonstration’ rackets to allow you to try them out first.

Okay, so you have a price range in mind…

What is the best racket weight for me?

In basic terms - The lighter your racket is, the more power you will get when hitting the ball. The heavier your racket is, the more control you will get from your shots. It’s all about finding a balance between power and control that suits your playing needs.

For example, if you are a player who is very strong that hits the ball with a lot of strength, then an excessively light racket would mean you’ll find that the ball just pings everywhere and that you do not get the accuracy from your shots that you want. However, if you are a player who finds that you struggle to get enough power behind shots and they never reach quite where you want them to go, you’ll need a lighter racket to make up for the extra power needed.

Generally, in full sized rackets the weight varies from around 250g for those who need a more powerful racket to 340g which is designed for very strong, experienced players who want as much control from their racket as possible. On average, most Women and teenagers play with around 260-280g rackets. The average man will play with around 285-300g racket (however this is not wholly exclusive and is just there to act as a guide).

How do I know which tennis racket head size will be suitable for me?

When you begin to look at the finer details of the more performance rackets, it is also worth taking into consideration the head size of the rackets. The average head size of most rackets is 100 sq inches. You can get head sizes both smaller, and bigger than this.

Similar to the effects that weight has on a racket, the smaller the head size the more control you get from the racket, the bigger the head size the more power you will get. These are things to consider when buying a racket and it is always recommended to talk to a specialist about your specific needs at a Tennis racket specialist shop.

What string should I use for tennis?

This really is determined on your playing style. Just like various sizes and weights of tennis rackets create different playing experiences, different types of tennis string beds produce different effects when you make contact with the ball. There are four key benefits to consider when deciding on the right string for you, those being power, control, comfort and spin.

Power - How quickly the ball exits the string bed at contact. Power strings are best for players just learning the game who haven’t yet learned to generate their own power, as well as for junior players whose muscles have not yet fully developed.
Control - How long the ball sits on the string bed at contact, also known as ‘dwell time’. Control strings are best for experienced players who can produce their own power and want to rely on their strings to help them control where the ball goes, making it easier to hit their spots.
Comfort - How much shock/vibration you feel in your arm at contact. Comfort strings are best for senior players who are more prone to arm injuries such as tennis elbow or those that have experienced arm issues in the past.
Spin - How many rotations per minute the strings generate on the ball at contact. Spin strings are best for competitive players looking to use spin to create a ‘heavy ball’ or a ball that bounces up high making it difficult for opponents to attack.

It is also worth bearing in mind that the strings in the racket, after a period of use, can get worn or even break. As a rule of thumb, you should take the number of days a week that you play, and use that as the number of times per year you should change your strings. That means if you play tennis four times per week, you should restring your tennis racket about four times per year for your racket to play optimally.

The choice available in strings can almost vary as much as the choice available in rackets, with the type of string and tension that the racket is strung at having an impact on the response you receive from your racket. Make sure that you discuss with your stringer your specific playing needs so that they tailor the stringing to suit you!

Another key thing to be aware of when buying a new Tennis racket is the grip size. Having the wrong grip size for you can bring on problems such as tennis elbow and also have an effect on your game performance.

How do I choose a tennis racket grip?

Do I need to buy tennis shoes?

It is also super important that you make sure you are playing in correctly fitted, TENNIS specific shoes. Wearing the wrong type of shoes during a high impact sport such as tennis can lead to falls and injuries that could be prevented with the right footwear. Always take the time to be professionally fitted, and to keep an eye on the wear on your shoes. Replacing them with new ones before the soles become too smooth and worn out is key.

Why can’t I wear my running shoes for tennis?

DO NOT play tennis in your running shoes. Running shoes are not designed for the high impact, lateral, side to side movements required for tennis and this can mean serious bad news for your ankles, knees and hips!

So there you have it, a small introduction to the world of Tennis rackets to guide you in the right direction when looking for the perfect match. Here’s to a fun, tennis filled, injury free and match winning summer!!

Lower Back Pain

info@leamingtontherapycentre.co.uk (Lisa Moore) — Fri, 02 Apr 2021 12:51:27 GMT

What is the function of the lower back?

The lower back also known as the lumbar area has a number of important functions. These include structural support and movement.

When we stand, the lower back supports the weight of the upper body by holding up the spine.
When we move the extensor muscles enable us to stand and lift objects. The flexor muscles enable us to bend forwards, lift and arch our backs. And the oblique muscles help us to rotate the spine and maintain proper posture.

What causes lower back pain?

Bad Bending - When it comes to back pain look no further than bad bending. Bend at the waist/hips rather than the back.
Lifting - Poor body mechanics (the way our body moves) while lifting heavy objects can cause muscle sprains or strains.
Plant your feet, lower your centre of gravity and make your base wider.
Bend your knees and lift from the hip/waist.
Push rather than pull.
Refrain from lifting something too heavy.
Posture - Bad backs are usually caused by sudden, excessive movement which is caused by the small everyday stressors of bad posture.
Prolonged periods of sitting, bending or standing in an incorrect way can put stress through the muscles.
Trauma - An impact injury like a fall would cause trauma and impact through the surrounding muscles.
Sedentary lifestyle and excess weight gain - Leading a non active lifestyle can take its toll on the spine and the muscles that support it. Your muscles will lose their elasticity and tone and become more prone to stress and strains.
Degenerative disease - This could be wear and tear to the spine such as osteoporosis and discs or a ruptured or herniated disc.
Non mechanical disease - Lower back pain can also be the result of conditions not associated with the back at all such as: a kidney infection, kidney stones, pancreatitis, some colon diseases, uterus problems or cancer of the spinal cord.

It’s not always possible to identify the cause of back pain but its rarely anything serious. Back pain mostly originates from the joints, bones or muscles in and around the spine.

How do I know if my back pain is muscular?

These are typical symptoms you might experience:

Your back hurts more when you move and less when you rest
Pain radiates into your buttocks
You experience muscle cramps or spasms
Trouble walking or bending
Difficulty standing up straight

How do I know if my back pain is bad?

It’s usually nothing to worry about if back pain can be associated with a specific activity, such as lifting or twisting and the pain doesn’t go away within 72 hours after resting and applying ice. A sports massage can help eliminate any tensions that builds up in the muscle tissues so you can avoid further injury.

Seek medical advice if:

It’s been bothering you for more than 6 weeks
It’s severe and/or not improving, or getting worse
Sudden weakness in the legs
Loss of bladder and/or bowel control

What can I do to help my lower back pain?

Tips for dealing with lower back pain:

Maintain correct posture during activities
Maintain correct posture when standing or sitting
Stretch you muscles (see our list of stretches below)
Use ice within the first 48 hours following an injury. Cold reduces inflammation and swelling in the muscle and eases pain. The ice will also decrease tissue damage
Use heat with muscular stiffness and where there is tension and tightness in the muscle, for example after a long days work in the garden
Maintain a health weight
Wear proper footwear
Stay active

Lower back stretches and strengthening exercises

If you experience any pain then please contact your therapist.

Why do we need 8 hours of sleep a night?

Thu, 04 Mar 2021 14:58:39 GMT

So why do we need so much sleep?

With over 30 years of sleep research this has produced a huge amount of data around what happens when we do and don't get enough sleep, and what 'enough' sleep means. The introduction of functional MRI scanning opened up a whole new area of sleep research as scientists could start to see what was going on in the brain both during sleep and during waking hours as a result of varying amounts of sleep.

The consensus is that we need 8 hours of sleep a night.

Let's look at that in more detail.

Most people know that we have different phases of sleep :

· Light sleep

· Deep sleep

· R.E.M. or Rapid Eye Movement sleep

But what is less well known is that we have sleep cycles throughout the night. Each sleep cycle lasts approximately 90 minutes and the ideal number per night is 5.

5 x 1.5 hours = 7.5 hours

plus 20-30 minutes to drop off gives us 8 hours (approximately)

However, not all sleep cycles are equal, and we need to go through each one in turn to ensure we get the most benefit from our sleep and stay healthy. As you can see from this diagram each sleep cycle has varying amounts of the different types of sleep.

*Note: NREM is non-REM sleep. REM is marked in purple.

What happens during the different stages of sleep?

During Non-REM sleep the body is healing, repairing, regenerating and growing.

During REM sleep the emotional and psychological stuff of life is processed and memories are stored. This is when our brains bring together memories from past and current dilemmas and help us with problem solving and strategies. When we say we need to 'sleep on it' about a particular situation, what we need is the REM type of sleep.

In the early part of the night, particularly during the first 3 sleep cycles, we have proportionately more Non-REM sleep than in the later part.

So, the danger is that, if we cut our sleep short by getting up early, we miss out on a huge chunk of the extremely useful REM sleep.

There are many benefits, both physically and mentally, of having good sleep:

· Improved immunity

· Increased emotional intelligence

· Quicker response times

· We can become less rational and more reactive to situations during the day

· Boost focus and concentration

· Decrease stress

· Reduces ageing

· Increase your confidence

· Increase your energy levels

· Reduces anxiety and depression

· Maintain a healthy weight

So, if you are looking to get up earlier in the mornings, make sure you work backwards 8 hours and calculate what time you need to be getting your head down to ensure you still get your 8 hours of sleep a night.

And if you find yourself waking in the night, that's fine. Take a look at the chart again and you'll see that at the end of the 2nd and 4th sleep cycles, our brainwaves pop up a little into wakefulness. This is when, if your bladder is anywhere near full, it will encourage you to take a trip to the bathroom. You're probably not waking (in most cases) because you need to pee. More than likely you're nearly awake anyway so your body decides to notice it needs it.

The trick to going back to sleep and into your next sleep cycle is to stay in a nice super-relaxed state, so here are some tips:

Don't...

· Put a light on

· Speak

· Pick up your phone

· Do anything that spikes your brainwaves and gets you thinking

Do...

· Move slowly (if you do need to take that trip to the bathroom)

· Just tell yourself you're at the end of a sleep cycle (this works amazingly well)

· Focus on your breathing or do another simple meditation technique to keep your brainwaves sleepy

T hese should ensure that you make the most of all the different stages of sleep and give your body and mind the best possible opportunity to stay healthy and energised.

We see many people some whom mention how difficult they find it is to get to sleep or get back to sleep once woken.

Signs of sleeping difficulty may include an inability to focus during the day, frequent headaches, irritability, day time fatigue, waking up too early, waking up throughout the night or taking several hours to fall asleep.

Insomnia has many causes, including stress, anxiety, depression, poor sleep habits, circadian rhythm disorders, such as jet lag and taking certain medications.

Here are some tips for beating insomnia

· Wake up at the same time every day

· Eliminate alcohol and stimulants like nicotine, caffeine and chocolate before bed

· Limit daytime naps

· Exercise regularly

· Do not eat or drink before going to bed

· Make your sleeping environment comfortable

· Avoid TV and screens before bed

· Make a to-do list

· Lavender oil in a diffuser or a few drops on your pillow or handkerchief placed near to your bed

· Relaxing massage or reflexology

· Plenty of natural sunlight and fresh air during the day

· Establish a regular, relaxing bedtime routine

· Warm bath or shower before bed

If you are woken through the night with thoughts, keep a pen and notebook by the side of your bed and write down anything that comes into your head. You can always do this with the light off because subconsciously you are off loading your mental stress and you will know what you have written the next morning!

Written by:

Lisa Moore Sports and Holistic Therapist and Author

www.leamingtontherapycentre.co.uk

and

Helen Leathers Transformational Women’s Coach, Author and Trainer

www.helenleathers.com

Surviving working from home / in isolation

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 11 Feb 2021 13:00:31 GMT

Tips for physical and mental wellbeing

Physical well-being tips -

Make a dedicated workspace. This will help correct your posture and ease pressure on the skeletal and muscular system
Whilst seated ensure your elbows, hips knees and ankles are at 90 degrees and your wrists are flat on the desk to avoid over straining and tension build up in muscles
Make sure the top of your monitor is at eye level
Sit on your sitting bones so the top of your pelvis comes slightly forwards, this will engage the lower / lumbar back muscles and draw your shoulders back inline with your body.
Make sure your ears are in line with your shoulders and your hips.
Tuck your chin in to avoid the dreading ‘tech neck’ pain
If you have a specific chair or desk in the office ask if you can take it home for your home office
Get a stand up desk so you can alter between standing and sitting
If you don’t have a sit / stand desk then take phone calls whilst standing or walking
Get out of your seat often to get your body moving and give your eyes a rest from the screen
Stretch throughout the day. People working from home report they move less. See below in mental health tips for our group Zoom stretches idea
If you go out for lunch then leave the house & go out for a walk or to the shops
If you go home to walk the dog during your lunch break then make a point of walking the dog at lunchtime
Drink water throughout the day, staying hydrated is good for brain function and can prevent muscular pain

Mental health well-being tips -

Make a dedicated workspace. Your brain will feel like it’s at work rather than at home
Get dressed for work. If you always wear make up and a specific perfume /aftershave then do so. You have to engage your brain into work mode
Set up virtual coffee breaks, email your office a Zoom link to a coffee break at 11am and 3pm for 15 mins, allow people to drop in and out
Remember office birthdays and special days, just because you’re not in the office doesn’t mean to say you’re forgotten
Organise Zoom group stretches for the office. Great on a physical level but also on a mental health level. We have put together some stretches to do at your desk. See below
Stick to your office routine as much as you can, if you walk the dog at lunchtime then do so, if you go to the shop to grab your lunch then take a walk away from your house
If you regularly go to a bar after work on a Friday with a few work colleagues then do it virtually, set up your Zoom meeting and enjoy winding down with a glass of wine or a G&T with some nibbles

Seated stretches for office workers

How to relieve painful sciatica

Tue, 19 Jan 2021 21:54:59 GMT

How to relieve painful sciatica

What is sciatica?

Sciatica, also known as lumbar radiculopathy, is where a sciatic nerve, which runs from your lower back to your feet, is compressed. This causes a sharp shooting pain that runs from your back down your bottom, leg and to your toes.

How do you know you have sciatica?

If you have sciatica, you will will feel pain on your:

Bottom.
Back of leg.
Feet and toes.

Symptoms of sciatica:

Pain radiating from the back to the hip, to the lower leg (burning, stabbing or shooting).
Leg pain (more common on the inner side of the thigh).
Tingling (similar to pins and needles).
Numbness or difficulty moving.
Weakness.
Pain that is worse when sitting.
Constant pain.
Lower back pain.

These painful sciatica symptoms may become worse when moving, sneezing, or even coughing.

While you may experience back pain, it’s not usually as sharp as the pain in your bottom, leg or foot. If you’re just experiencing back pain, you most likely do not have sciatica.

Causes of sciatica

Painful sciatica is caused by a slipped disc, which results in compression of the sciatic nerve.

Other, less common, causes can be:

Pregnancy.
Piriformis syndrome.
Spondlyolisthesis.
Lumbar spinal stenosis.

What causes sciatica to flare up?

Sciatica can be prevented by maintaining a proper posture when sitting, avoiding heavy weight lifting, and exercising regularly. However, effective sciatica treatment is available, should you be experiencing pain.

Best exercises and practices for sciatica pain relief

Continue with your normal activities as much as you can.
Consult your pharmacist about painkillers.
Hold heat packs, from your pharmacist, on the painful sciatica areas.
Place a small, firm cushion between your knees when sleeping.
Place several firm pillows under your knees when lying on your back.
Simple exercises and stretches can act as a sciatica pain reliever, and improve your flexibility and strength.
Knee to chest stretches.
Sciatic mobilising stretches.
Back extensions.
Standing hamstring stretches.
Lying deep gluteal stretches.

These exercises should be completed alongside any regular exercises you partake in, such as walking, running, cycling, or swimming.

Sciatica exercises and practices to avoid

Don’t sit or lie down for long periods of time (even if moving hurts).
Don’t use a hot water bottle to ease the pain (numb skin will not feel the effects of scalding).

What specialists to consult

If you’ve tried home treatments for a few weeks, consult a GP if:

Your symptoms haven’t improved.
The pain with sciatica is compromising your daily activities.

Sciatica and nerve pain relief

If you’re looking for effective sciatica treatment pain relief, then relieve your symptoms, here at Leamington Spa Therapy Centre. We understand what a significant, negative impact sciatica can have on someone’s everyday life, and how it can make regular day to day activities, a painful struggle. Whether your pain is constant, or sudden and unpredictable, we can provide a bespoke sciatica treatment plan that works for you.

Physiotherapy, massage therapy, acupuncture and chiropractic treatment have been proven highly successful when it comes to relieving sciatica pain. If you want to feel yourself again, our skilled, and experienced, physiotherapists can assess your needs on an individual basis. They will take you through specific stretches, movements, and positions, then put together a specific sciatica treatment plan, in order to alleviate nerve pain, and treat the root cause of the problem.

Combat nerve pain with sciatica treatment across Leamington Spa, Kenilworth, Warwick and Coventry. Book an appointment with one of our experts to find out more!

Wholegrains

info@leamingtontherapycentre.co.uk (Lisa Moore) — Mon, 28 Sep 2020 14:55:11 GMT

Wholegrains

The challenge: Have a wholegrain option with at least one of your main meals every day.

Why is it important to have wholegrains?

Wholegrains are a great way to increase our fibre intake, which is important for our health. In the UK, many of us are not getting enough fibre in our diet. Wholegrains provide some essential vitamins and minerals that have a wide range of important functions in our body.

Wholegrains include: wholemeal or wholegrain breads, wholewheat pasta, brown rice, wholegrain breakfast cereals, porridge oats, grains (e.g. bulgur wheat, barley, spelt, farro, freekeh or quinoa).

What are wholegrains?

Grains are the seeds of grass-like plants called cereals. Some of the most common varieties are corn, rice, and wheat.

Some seeds of non-grass plants, or pseudocereals, are also considered whole grains, including buckwheat, quinoa, and amaranth.

Whole-grain kernels have three parts

Bran. This is the hard, outer shell. It contains fibre, minerals, and antioxidants
Endosperm. The middle layer of the grain is mostly made up of carbs
Germ. This inner layer has vitamins, minerals, protein, and plant compounds

Grains can be rolled, crushed, or cracked. As long as these three parts are present in their original proportion, they’re considered whole grains.

Refined grains have had the germ and bran removed, leaving only the endosperm.

High in nutrients and fibre whole grains deliver many important nutrients. These include:

Fibre. The bran provides most of the fibre in whole grains
Vitamins. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate
Minerals. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese
Protein. Whole grains boast several grams of protein per serving
Antioxidants. Many compounds in whole grains act as antioxidants. These include phytic acid, lignans, ferulic acid, and sulfur compounds
Plant compounds. Whole grains deliver many types of plant compounds that play a role in preventing disease. These include polyphenols, stanols, and sterols

The benefits of eating wholegrains

In fact, eating wholegrains is associated with various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.

Common varieties of wholegrains include:

oatmeal
popcorn
millet
quinoa
brown rice
whole rye
wild rice
wheat berry
bulgur
buckwheat
freekeh
barley
sorghum

Products made from these foods are considered wholegrain. These include certain types of bread, pasta, and breakfast cereals. However, when you purchase processed wholegrain products, read the ingredient list to make sure they’re made entirely from wholegrains, not a mixture of whole and refined grains. Refined grains have had some vitamins and minerals added back, but they’re still not as healthy or nutritious as the whole versions.

Also, keep an eye on the sugar content, especially in the case of breakfast cereals, which are often loaded with added sugar.

Seeing “wholegrain” on the packaging does not automatically mean that the product is healthy.

Foods made from grains include breads, pasta, breakfast cereals, muesli, oatmeal, tortillas, as well as junk foods like pastries and cookies. Grain-based products are also used to make ingredients that are added to all sorts of processed foods.

How can we fit wholegrains into our diet?

We can include wholegrains at meals and snacks. For example, porridge or a wholegrain breakfast cereal, such as bran flakes at breakfast time, wholegrain rye crackers with peanut butter as a snack, sandwiches made with wholemeal bread for lunch and wholewheat instead of white pasta, brown rice instead of white as part of an evening meal. More unusual types of wholegrains, such as freekeh or barley, can be included in dishes instead of rice or couscous.

Including wholegrains into your daily diet doesn’t have to be complicated or difficult. Start with swopping to wholewheat bread, rice and pasta and then make small changes in your diet whenever you see a wholewheat option.

Eat Healthy

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 10 Sep 2020 09:21:41 GMT

Get Healthy

It’s ‘Healthy Eating’ week 28th September to 4th October. The aim of the Week is to bring the UK together for a dedicated week, focusing on key health messages and promoting healthy habits. This year’s health challenges are:

Eat more wholegrains (Monday)
Vary your veg (Tuesday)
Drink plenty (Wednesday)
Move more (Thursday)
Be mind kind (Friday)
Get active together (Saturday)
Eat together (Sunday)

The week is all about raising awareness for the charity, and how to eat more healthily and live a better life! Specifically, the BNF, The British Nutrition Foundation want to encourage and promote, healthy eating and drinking habits, being physically active, food provenance and cooking from scratch as opposed to eating out and ready-made, processed food.

Monday

The challenge: Have a wholegrain option with at least one of your main meals every day.

Why is it important to have wholegrains?

Wholegrains include: wholemeal or wholegrain breads, wholewheat pasta, brown rice, wholegrain breakfast cereals, porridge oats, grains (e.g. bulgur wheat, barley, spelt, farro, freekeh or quinoa).

How can we fit wholegrains into our diet?

Tuesday

The challenge: Have a variety of vegetables this week.

Why are vegetables important?

Vegetables provide a range of different vitamins and minerals needed for health. They also provide fibre, which is important for the digestive system and can help reduce the risk of developing heart disease, stroke, type 2 diabetes and bowel cancer in adulthood.

What counts towards the 5 A DAY recommendation?

Examples of 5 A DAY portions of vegetables and pulses include:

Three heaped tablespoons of cooked vegetables like broccoli, peas, cabbage or carrots
A dessert bowl of salad
Three heaped tablespoons of beans, chickpeas or lentils (but only once each day)

However, we don’t have to limit our portion sizes of vegetables and having smaller amounts of lots of different kinds (e.g. in a soup or stew) is great too! Remember that fresh, frozen, canned, dried and juiced types all count.

How can we include vegetables in our diet?

Add extra vegetables to dishes, such as spaghetti bolognese, curry or cottage pie. Vegetables can be a great way to add bulk to meals and increase the amount of fibre they contain
Just like fruit, vegetables make a great snack. Try carrot, pepper or celery sticks
Vegetable juice or smoothies (up to a maximum of 150 ml a day) can be served as a drink alongside meals

Wednesday

The challenge: Have at least 6-8 unsweetened drinks every day – water is a great choice.

Why is it important to drink plenty?

On average, water makes up more than half of our body weight and we need fluid for our body to work properly
Water is constantly lost through sweating, breathing and using the toilet, so it is important to drink throughout the day to keep hydrated
Being dehydrated can make it difficult to concentrate and may cause headaches and tiredness

How much should we drink?

In the UK, it is recommended that we have 6-8 drinks every day, as well as any water provided by food. Younger children usually need smaller drink servings (around 150-200 ml) than older children, young people and adults (around 250-300 ml). The exact amount of fluid we need will depend on many factors, including age, activity levels and the weather.

Healthier drink options:

water (this is the best option for a regular drink)
lower fat milks or calcium-fortified, unsweetened dairy alternatives
unsweetened tea/coffee (but limit for young children and pregnant or breastfeeding women)
vegetable/fruit juices and smoothies*

*100% vegetable/fruit juices and smoothies should be limited to no more than a combined maximum of 150 ml a day as they contain free sugars.

Drinks that contain sugars, such as juices, smoothies, soft drinks, milk shakes, and energy and sports drinks, can contribute to energy (kJ/kcal) intake and increase the risk of tooth decay, if consumed regularly.

Thursday

The challenge: Get active every day – move more.

Why is it important to get active and move more?

Physical activity is beneficial because it can:

help to manage the balance between energy in and energy out, to maintain a healthy weight
improve heart health and strengthen muscles and bones
improve sleep, relieve stress and lift mood

How active do we need to be?

We are all advised to minimise inactivity. In addition, there are specific age-related recommendations. When we are moving more, it is still important to stick to the social distancing and exercise guidelines from the Government.

Pre-schoolers (aged 3 to 4)

Be active for 180 minutes (3 hours) spread throughout the day, including at least 60 minutes of moderate-to-vigorous intensity physical activity.

Children and young people (aged 5 -18 years)

Be active for at least 60 minutes every day (ranging from moderate-to-vigorous intensity).
Engage in a variety of types and intensities of physical activity across the week, to develop movement skills, muscular fitness and bone strength.

Adults (19 - 64 years)

Be active for at least 150 minutes each week (moderate intensity), or have 75 minutes of vigorous activity a week.
Do muscle strengthening activities on two days or more each week.

Inactivity

As well as being physically active, it is also important that we reduce the amount of time being sedentary, such as watching TV, playing computer games and travelling by car when we could walk or cycle.

Over time, sedentary behaviour can lead to weight gain and obesity, which can increase the risk of developing chronic diseases in adulthood such as heart disease, stroke, and type 2 diabetes.

Friday

The challenge: Do something kind for your mind today.

Why is it important to be mind kind?

Mental health is a vital aspect of overall health and wellbeing. It is estimated that around one in six adults in England have a common mental health problem but less than half access mental health treatments. The figure in children (5-19 years) has risen to one in eight with the figure at its highest in older children. Mental health issues can include anxiety, depression, stress, addiction, loneliness and personality disorders. It is especially important to care for your own mental wellbeing during the coronavirus pandemic.

How can you be kind to your mind?

Focusing on what we eat and drink, being active and ensuring we get enough sleep, may all have positive benefits on mental health.

We should all aim to:

have a healthy, varied and balanced diet (and follow alcohol guidelines)
keep active by following physical activity guidelines
have sufficient sleep (7-9 hours a night for most adults and 9.5 -11 hours for children aged 5-11 years)

This can help support a healthy lifestyle, help raise self-esteem and boost a positive mood.

Some people find that making time to help others, through activities such as volunteering, can be extremely rewarding and fulfilling. There are lots of ways you can help others during the coronavirus pandemic, such as volunteering to support or providing care for a vulnerable person.

Saturday

The challenge: Get active with others this week.

The Get active together challenge is intended to highlight the importance of undertaking activities together. During and after lockdown, social distancing rules will need to be applied depending on personal and local circumstances.

Why is it important to get active together?

There are many reasons why physical activity is important for health. However, being active together has a number of additional benefits, such as helping us:

develop social skills
learn a new activity or sport
work as a team
enjoy new experiences
establish active habits for later years
look after our mental health
encouraging behaviour change through working together and setting targets

We may be more likely to stick to being active if we have the motivation of others. Getting active together can be a great way to socialise and can be a great opportunity to spend time with family and friends. It is also a way of making new friends and feeling part of a community.

How can we be active together?

There are lots of ways to get active together, whether it is getting a friend involved in an activity we enjoy or trying something new with friends or family. You could:

arrange to meet a friend to walk and talk
organise a family swim
plan a day outdoors with family or friends, e.g. visit the countryside/a farm, take a walk through woodland or along a canal
organise a family game of football, cricket or rounders

Sunday

The challenge: Eat and enjoy food with others this week

The Eat together challenge is intended to highlight the importance of undertaking activities together. During and after lockdown, social distancing rules will need to be applied depending on personal and local circumstances.

Why enjoy food together?

Spending time with family and friends can help develop self-esteem and social skills, allowing everyone to talk about what is important to them.

Eating occasions can be a great opportunity to spend time together.

When we are trying to eat healthily, enjoying food together can help with motivation. Spending time with others can also be beneficial for mental health and can be a great opportunity to have fun with friends or family and try new dishes.

Enjoying preparing and cooking food together

Enjoying food does not mean just eating. Everyone can help plan, shop, prepare and cook the food. This is not only great socially, but can help us learn and develop new food skills for life!

Get family and friends involved in suggesting ideas – they may have a recipe they would like to share, cook or teach to someone else. Whatever the reason, cooking together has many great benefits!

Try to avoid mealtimes in front of the TV as this can draw attention away from others around you. Distractions can also delay hunger cues so may encourage us to eat more than we need.

Avoiding back pain for school teachers

Fri, 04 Sep 2020 16:22:11 GMT

Avoiding back pain for school teachers

We often get teachers coming into our clinic complaining of back, neck and shoulder pain. Almost everything in a primary school setting is designed for 4 to 11 year old children. This means teachers working in these environments are more likely to suffer back pain injury from constantly bending and working at low levels. Whereas high school teachers spend lots of time sitting marking and assessing papers, they also stand in awkward positions while writing on boards.

Musculoskeletal disorders have a huge impact on work related absences. For example in the UK, in 2007/2008, on average, each person suffering from an upper-limb disorder took an estimated 13.3 days off work due to a self-reported work-related illness or workplace injury, each person suffering from back pain an estimated 17.2 days, and each person suffering from a lower limb disorder an average of 21.8 days off.

Organising your classroom effectively will help to reduce these factors and reduce the likeliness of experiencing back pain. Prevention is a lot better than solving back pain issues when they arise.

Tips for reducing back pain in a school setting

Take time to adjust your workstation / desk and set the screen at the correct height

Eyes should be level with top of the screen
Height adjustable chair preferably with no arms
Elbows, hips, knees and ankles all at 90 degrees
Sit on your sitting bones with the top of your pelvis forward rather than on your bum, this will bring your shoulders back

Make sure you are in a comfortable position before starting an activity with young people
Stop and move as soon as you start to feel uncomfortable in your position
Have access to a low mobile chair for working at very low children’s tables

Static children’s chairs increase the vulnerability of the spine

Use a high stool instead of standing for long periods
Have a floor cushion for when seated on the floor
Have some standing desks available for the children to work at

This both reduces the children’s sitting time and the amount of time teachers spend working at really low tables

Make sure the board is at the correct height
If possible, use trolleys or wheeled crates / suitcases to carry heavy books and resources
Choose your bags carefully

A rucksack with 2 straps is best to even out the weight across the back
If not, then 2 similar weighted one strap bags on each shoulder
If you have to carry a single strapped bag then make sure you are regularly changing the shoulder you carry it on
Remember to stand tall when carrying these with your shoulders back and down

Only carry what is essential in your bag to avoid unnecessarily carrying too much weight
Limit sitting to 30 minutes at a time
Rest and movement breaks are essential

Optimise your classroom setting to benefit your back health. If you are struggling talk to your managers as it is likely others are experiencing the same problems.

Here are a few exercises and stretches you can do in the classroom to help ease back pain.

Sitting down, round your back and let your arms hang in front of you. You should feel a gentle stretch over your spine.

Sitting in an upright position, rotate your upper body by moving your hand towards the opposite side of the chair back-rest. You can let the head follow, but progress by keeping the head straight forwards, thus making the rotation stronger. This is a great exercise to do while sitting for long periods of time if you feel your back is getting stiff.

Sitting with good upright posture, run your arm down the side of the chair leg by side-bending your spine. Repeat to the other side. This is a good mobility exercise for the upper and lower back while sat down, if you feel your back is starting to get stiff.

Sitting with good posture, lift the heel of one foot off the ground to lift your hip, then repeat to the other side. This will create a gentle side-bend to your lower back. This is an especially good mobility exercise for people who travel long distances in a car or sit for long periods who may get a stiff lower back.

Keep your stronger arm under your painful arm, so that your stronger arm is supporting it. Gently rock your arm to one side, and then the other, as if you were rocking a baby. This is an excellent mobility exercise for stiff and painful shoulders.

Sitting upright with good posture, place both arms in front of you with hands resting on your knees. Stretch your arms out in front of you and you will feel a gentle stretch around the shoulder blades. To make the exercise stronger, cross your arms in front of you and gently tuck your chin down.

Stand up and put your arms up into a surrender position. You can rest them against a wall if you wish. This is a mobility exercise for your shoulder.

Sit on the edge of a chair and open your legs and allow them to relax outwards. Keep your body and spine tall, lift the crown of your head towards the ceiling and arch your lower back slightly. Turn your arms outwards so your palms are facing forwards and draw your shoulder blades down and towards the midline. Make a gentle double chin with your head at the same time. Breathe deeply throughout. You will feel a stretch across your chest and front, as well as muscles working in your back, all helping to improve your posture.

Use your right arm to move your left arm behind your back, as if you were reaching between your shoulder blades, but only go as far as feels comfortable. Try to keep your left arm as relaxed as possible. You should feel a gentle pulling at the front of your shoulder. Then repeat with the opposite shoulders. Sometimes if your shoulder is sore this exercise can be uncomfortable, but it does increase the mobility of your shoulder.

Can what you eat boost your Immune system

info@leamingtontherapycentre.co.uk (Lisa Moore) — Thu, 13 Aug 2020 16:29:05 GMT

We are all trying to keep safe during Covid though I can’t help but hear my parents’ and Grandparents’ voices in my head saying ‘a little dirt won’t hurt’. Being raised on a farm you would often find us eating mud pies along with animal feed and whatever else we could find in the fields and hedgerows! It’s one of the reasons why I think I’m never ill.

But with Covid-19 and the amount of anti bacterial gels we apply to enter and leave a shop, to clean down the supermarket trolley and our front doors and door handles, are our immune systems being compromised with an excess of anti bacterial sanitation? Aren’t we meant to build up our immune systems with pathogens? Isn’t that what vaccines are - a small dose of the virus itself?

Our immune system is amazing. It’s the body’s natural defence system and is made up of a network of cells, molecules, tissues, and organs all working together to protect the body. Each of these plays a key role in how the immune system works and its function as a whole which is crucial to preventing infection or disease. The main job of the innate immune system is to fight harmful substances and germs that enter the body, for instance through the skin or digestive system. The adaptive (specific) immune system makes antibodies and uses them to specifically fight certain germs that the body has previously come into contact with. Without an immune system, our bodies would be open to attack from bacteria, viruses, parasites and more.

Constantly we are asked to apply alcohol based antibacterial hand gels. Generally these gels should not be used too much because, being ethanol-based, they will break down and over time will reduce the effectiveness of the first natural immune barrier of our body: our skin. As a protective interface between internal organs and the environment the skin encounters a host of toxins, pathogenic organisms, and physical stresses. To combat these attacks the skin functions as a physical barrier: it is an active immune organ. The frontline of immune protection against environmental toxins and microbes. The more we use these alcohol-based gels, the more permeable and sensitive our skin will become to the viruses.

When used too frequently, alcohol-based hand sanitisers can:

• Wash away your skin's natural oils

• Cause drying and cracking

• Increase risk of Infection

• Itching

• Slight to severe flaking, scaling, or peeling

• Fine lines or cracks

• Grey, ashy skin colour

• Redness

• Deep cracks that may bleed

One thing we can do to prevent this is to use an aromatherapy based hand soap that contains natural antibacterial, antiviral or antimicrobial agents such as tea tree, rosemary, lemon, grapefruit, oregano, cinnamon, citronella, eucalyptus or thyme.

Let’s prioritise classic soap and natural organic products!

Neal’s Yard do a great range of antibacterial defence products, click here to view and buy: https://uk.nyrorganic.com/shop/lisadevine/area/shop-online/category/hand-defence/

Everyone has the ability to...

Naturally strengthen their immune system in a few days (young people) or in a few weeks (the elderly). This certainly would not prevent the spread of the virus, but it would strengthen our defences against it and therefore reduce the proportion of serious cases and enable more rapid recovery as well as reducing the need for hospitalisation.

The balance of bacteria in our gut influences the balance of our immune system. An unbalanced bacterial flora (the bacteria that grows in our stomach) will cause opportunistic pathogens to shift the immune system to an increased inflammatory state. Certain cells in the lining of the gut spend their lives excreting massive quantities of antibodies into the gut, creating a healthy balance. With 80 percent of our immune system residing there, the state of our gut helps determine how we feel, physically and mentally. In fact, the relationship between good and bad gut bacteria is the secret to a healthier you.

Why not engage with health professionals such as nutritionists, naturopaths, herbalists to talk about a healthy and balanced diet. Why not encourage people that eat junk or unhealthy food, such as processed and refined foods that destroy our immune defences, to eat more vegetables and fruits. Raw and in season is the best way to eat them quickly strengthening our mineral reserves so necessary for immunity. Superfoods and foods high in antioxidants help to build and support the immune system. Antioxidants repair unstable cells (the cells that are damaged from pollutants, pathogens and processed and refined foods). With 80% of our immune system in our gut why are we putting in foods that have little or no nutritional value.

Foods that are high in nutritional value are:

• Salmon (wild)

• Berries

• Grapefruit

• Carrots

• Tomatoes

• Kale

• Seaweed

• Garlic

• Potatoes

• Green leafy vegetables

• Sardines

• Egg yolks

Foods that have little or no nutritional value are:

• White bread

• Chips

• Pizza

• Burgers

• Fried chicken

• Crisps

• Pastries

• Cereal bars

• Biscuits, cakes and doughnuts

• Fizzy drinks

• Concentrated fruit juices

• Energy drinks

• Cappuccinos and lattes especially with syrup

Grains such as quinoa, plants such as astragalus, grape seed and pine extract and berries such as elderberries and blueberries in their concentrated form increase immune systems in a few weeks.

Vitamins high in vitamin C and minerals like zinc and selenium are great for boosting the immune system.

If you find your immune system just isn’t getting the nutrients it needs because your life is non stop’ or you’re unable to buy organic produce I find that NewGen Superfoods is a great substitute to replace lost nutrition and also to boost your immune system and help relieve you of a number of health complaints.

Click HERE to find some immune boosting products.

The efficiency of our immune system closely depends on the quality of our intestinal flora, remember we are what we eat!

Eat good food and feel great, eat bad food and feel rubbish

Has lockdown been unkind to your back?

info@leamingtontherapycentre.co.uk (Lisa Moore) — Mon, 10 Aug 2020 14:08:58 GMT

Do you regularly check your posture?

It’s a good idea to get into the habit of doing so. Just ask yourself are your ears, shoulders, hips and ankles in line?

I’m treating more and more people with back pain due to poor posture. This can be helped and prevented with knowledge, education and realignment of the body through treatment, strength training and rehabilitation.

Many years ago I was sitting in the corporate world at an office desk over a PC. The pain that I endured with my back was unbelievable. Tight upper back muscles hard as a board, constant headaches and lower back pain from slouching. I would admire the few I met with an upright and relaxed posture, and ask myself, ’…How do you get a posture like that?’

I’d developed an interest in health, wellness and the human body (which led me to my career change a few years later) and was reading an article about habits, behaviour and muscle memory. Did you know it takes an average of 66 days for a new behaviour to become automatic?

Great I thought to myself, I’m going to start with my first wish, to be able to sit down without crossing my legs. I put a post-it note on my computer screen which read ‘uncross legs’. Whenever I crossed my legs I’d see this and uncross them. It wasn’t too long before this habit became automatic. Soon after I was implementing others in the same manner to help me improve my posture.

Unhappiness in my career was slowly eating away at me physically, mentally and emotionally and I was taking my unhappiness out on those around me. Finally I decided to take the plunge and do a course that would lead me to my desired career. Now I have my own thriving business in Leamington Spa with associates working from my clinic, We help others with back pain and teach them how they can correct most of it themselves.

This generation has a seen a big shift in work practice with an increased use of technology or spending hours in a car travelling long distances. Even furniture is made for slouching. All of these lifestyle changes have altered our posture. From an upright, shoulders down and back to a slouched lower back, with rounded shoulders that creep up to our ears, a hunched upper back with head and neck extended forward; known as ‘Tech Neck’.

Poor posture can lead to...

Back pain
Headaches
Migraines
Intermittent nerve pain (numbness, tingling) in the arm and fingers
Pain between the shoulders blades and spine
Pain from the top of the shoulder blade into the base of the head
Pain along the length of the spine especially when touching chin to chest

Getting into the habit of checking your posture throughout the day can help with developing your new one

Sit on your sitting bones. This will tilt the top of your pelvis slightly forward bringing the shoulders and head back and engage the core muscles
Make sure your ears are in line with your shoulders. This will take pressure off the neck. For every inch where your head moves forward from the shoulders, the weight of the head increases by at least 10 pounds. (The head is as heavy as a bowling ball.)
Keep your shoulders down and back. This will prevent tension in the upper back, which can creep up into the neck and cause headaches.
Sit tall. This helps create space between the vertebra of the spine allowing movement without restriction and helps to strengthen the muscles of the spine and core
When sat at your workstation support your arms on the desk and keep elbows, hips, knees and ankles between 110 and 90 degrees

When standing

Keep your feet flat on the floor so your weight is equally distributed through your body
Make sure your ears, shoulders, hips and ankles are in line. This will keep you balanced and your posture will feel effortless.
Keep your shoulders down and back. If they are then they’re not causing tension to build up in the upper back and neck.
Stand tall. This helps create space between the vertebra of the spine allowing movement without restriction and helps to strengthen the muscles of the spine and core

'Remember muscle has memory, the more times you correct your posture the more chance of it staying corrected’, is something I always say to my clients. Client A came to see me with chronic pain in her upper back which she’d endured for months, thinking it would go away. Migraines on a daily basis, discomfort in her neck which prevented her from sleeping and intermittent pain down her arms and into her fingers which occasionally were numb. Her GP had referred her to a consultant for repetitive strain injury. She was in a high powered job sat at a desk all day and she was finding it difficult to concentrate. Her productivity had reduced and she was afraid of not reaching her targets. More to the point afraid of not providing for her family. Her poor posture was causing physical stress and all she could focus on was the pain which then caused her mental stress. Her high workload was causing mental stress and because she was sitting for long periods of time this was then causing her physical stress. Her back was so painful to touch that the first session was just to introduce her muscles to the changes they were about to go through.

With an exercise plan in place and advice on how to set up her workstation she noticed a big difference after just one treatment. Still a long way to go we went on a journey together to eliminate the pain, even the numbness in her fingers (as it wasn’t a repetitive strain injury). Exercises were given to realign and strengthen her posture and I educated her on the things she could do to help herself. Within a short period of time we had eliminated all of her symptoms and she was back enjoying her work and family life again pain free.

5 Top tips to beat back pain

Remember to ask yourself throughout the day ‘How am I sitting/standing?’ And run through the checklist of ears, shoulders, hips and ankles
Sit on your sitting bones and engage your core muscles
Put a post-it note on your PC/laptop/dashboard to remind you of your posture
Rebalance with yoga or pilates it will stretch and strengthen your muscles
Have regular maintenance massage

"After years of back pain, and seeing lots of different specialists from chiropractors, acupuncturists and physiotherapists, who haven’t been able to relieve me of my aches and pains, Lisa has been working her magic on me for the last 4 weeks and my pain has greatly reduced from the first session. I feel very confident in Lisa's skills and I'm very grateful we crossed paths. If you suffer with back pain, I highly recommend a visit to

The Leamington Therapy Centre."

Liz Wood

“I am a weight lifter and have regular massage for sports performance and shoulder pain with James. He is very knowledgeable and has helped to relieve the tightness and pain around my shoulder so I can continue training. He can tailor the firmness of the therapy, I often find that I don’t get enough firmness with a sports massage but James did it perfectly.”

Paula Highland

“I’ve had an Achilles problem most of my life but in the last ten years it has been pretty bad. Being a self employed dance and fitness instructor, I have not been able to rest. I went to see Gemma and after only one session my Achilles feels so much better. There’s more work to do as she has ten years of damage to sort out, but I’m feeling optimistic and looking forward to carrying out my job injury and pain free, great service!”

Alison Fields

Lisa Moore, No 1 Back Pain practitioner in Warwickshire.

Lisa has been successfully treating back pain since 2001 with clients from all over the UK. Delivering more than 100 lectures to companies and associations. Lisa has won the Leamington Business Awards for Customer Excellence and was Runner Up in the best small business category. She held the contract to provide sports massage to the WWE wrestlers when touring the UK and provides massage at corporate and sporting events nationwide.

Lisa gets people moving again pain free. Are you interested in transforming your body so you can live your life again? If so contact Lisa.

www.leamingtontherapycentre.co.uk

lisa@leamingtontherapycentre.co.uk

01926 833003

The Leamington Therapy Centre has been open since March 2010. In 2019 they won the Leamington Business Awards for Customer Excellence and was Runner Up in the best small business category. Lisa held the contract to provide sports massage to the WWE wrestlers when touring the UK and provides massage at corporate and sporting events nationwide. James is a Soft Tissue Therapist and First Aider for Broad Street Rugby Club. Gemma is a Sports Therapist for the Chorley School of Dance. All three Therapists are available for Sporting Events and Conferences.

The Leamington Therapy Centre sponsors the Leamington Lawn Tennis and Squash Club.

To book now please click HERE

Lockdown Survival Guide

info@leamingtontherapycentre.co.uk (Lisa Moore) — Fri, 15 May 2020 12:23:00 GMT

Are you fed up with Lockdown? - A Lockdown survival guide

I was doing so well with lockdown keeping my spirits up as well as my family’s, organising my working day and making sure the boys weren’t watching too many box sets. But once I’d rescheduled all of my clients to the beginning of May (that was optimistic), caught up with my accounts, sorted through cupboards, drawers and completed a few gardening jobs I found myself getting a little depressed with not having a full time job or a regular source of income. Isolation with my family as much as I love them can get to you after a while! So I’ve come up with a few tips to help you…

Structure your day, devise a diary of things to do and stick to it.
Don’t do too much in one day (especially gardening, otherwise you’ll be calling me for an online appointment).
Try to avoid alcohol in the week.
Remember not every day is a weekend, aim to get up at the same time you usually would and don’t let yourself go.
If you’re furloughed learn something new, whether it’s baking, cooking, a language, sewing or knitting.
Take time out of your day away from the children to do your things.
Borrow an elderly neighbours dog to entertain your children or to take for a walk if you haven’t got one.
Don’t miss out on spending time with those you can’t visit and video call them instead.
Organise video drinks, a meal, a quiz or a movie night. (Just remember to all press play at the same time).
Stay fit, whether it’s a Joe Wicks class every morning or a class via an app downloaded to your phone. (I’m getting addicted to mine its called FiiT).
If your children like video games encourage them to play the Wii fitness ones if they’re available.
Listen to music and get the whole family to participate in their own choices, guilty pleasures or not and have dancing competitions.
Better still if a family member plays an instrument put on a concert!
Do some star gazing together.
Whilst out on your daily exercise walk talk and get in touch with mother nature, look at the flowers, trees and birds.
Bake cakes for your local GP surgery or hospital.
Avoid the news and social media if it makes you depressed.
Be mindful and appreciate what we do have in our lives!
And for those who are missing out on holidays, we had a New York trip at Easter cancelled along with tickets on Broadway to see West Side Story and Elton John in concert. So we decided to watch West Side Story on Amazon Prime one night and the next day we had Elton John music playing all night. We even had pancakes for breakfast; we made the most of it and look forward to seeing the sights another year!

Hopefully you can take some of these tips away with you even if some of them don’t apply to you. And let’s hope that everyone stays safe so we can soon meet up with our friends and hug our families again.

And as for us reopening… after the PM’s announcement last week I’m now calling all those clients and rescheduling them from… well July as I feel it’ll be very unlikely that our industry will up and running before then. I’ll keep you all posted.

THE LEAMINGTON THERAPY CENTRE COVID-19

Fri, 20 Mar 2020 15:00:42 GMT

At The Leamington Therapy Centre the health and well-being of all our clients, therapists, and their families is vitally important to us. At the present time we remain open for business as usual. We are closely monitoring the situation and will be following all relevant government advice.

None of our therapists have shown any symptoms or had to self-isolate and none have any connection with anyone that has. We are not aware of having treated anyone symptomatic either. Please be assured that if that situation were to change we would take immediate and appropriate action.

We continue to maintain the highest standards of hygiene and cleanliness above and beyond the standard guidelines. Hand sanitiser is used and all couches thoroughly cleaned after each use. With these and our other measures we are doing everything we can to curb the spread of this virus.

We understand that you will be concerned as to your own health and that of your family and friends and do of course appreciate that some of you may wish to cancel, postpone or suspend treatments. For the time being

we will halt cancellation charges.

We want to continue treating you if you want to continue being treated by us. It is perhaps more important than ever to keep ourselves in the best possible physical and mental health.

Lisa, Gemma and James.

Coronavirus

Wed, 04 Mar 2020 11:58:42 GMT

Coronavirus and what you need to know?

Do you have concerns about coronavirus? Do you know what it is? Here’s some information on it and some tips to help you protect yourself and your family against it.

What is Coronavirus?

Coronaviruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases such as such as Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV). A novel coronavirus (nCoV) is a new strain that has not been previously identified in humans.

What’s different about this Coronavirus if they’re common around the world?

Novel coronavirus (COVID-19) is a new strain of coronavirus first identified in Wuhan City, China. There was no known vaccine or antibiotics when it was first identified.

Coronaviruses are zoonotic, meaning they are transmitted between animals and people. Detailed investigations found that SARS-CoV was transmitted from civet cats to humans and MERS-CoV from dromedary camels to humans. Several known coronaviruses are circulating in animals that have not yet infected humans.

What are the symptoms of Coronavirus?

Typical symptoms of coronavirus include a fever or a high temperature, a sore throat and a cough that may progress to a severe pneumonia causing shortness of breath and breathing difficulties.

Generally, coronavirus can cause more severe symptoms in people with weakened immune systems such as the elderly and those with long-term health conditions like diabetes, cancer and chronic lung disease or the very young.

How quickly do Coronavirus symptoms emerge?

Symptoms are thought to appear between two and 10 days after contracting the virus but may be up to 24 days.

How can I protect myself against Coronavirus?

How contagious is Coronavirus?

The pathogen can travel through the air, enveloped in tiny respiratory droplets that are produced when a sick person breathes, talks, coughs or sneezes. However, these droplets fall to the ground within a few feet and that, should make the virus harder to get than pathogens like measles, chickenpox and tuberculosis, which can travel 100 feet through the air. All we need to start doing is complying to the basic principles of washing our hands correctly and sneezing and coughing into a tissue rather than our hands.

Will a face mask protect me against Coronavirus?

Face masks offer some protection as they block liquid droplets. However, they do not block smaller aerosol particles that can pass through the material of the mask. The masks also leave the eyes exposed and there is evidence that some viruses can infect a person through the eyes.

How long will it take to develop a treatment or a vaccine for Coronavirus?

Treatments and vaccines are constantly being tested and trialed but as these infections get resilient to the vaccines, this research is ongoing. All we can do is follow the simple principals of washing hands, using tissues and if you do have the symptoms stay indoors and seek medical advice over the phone.

What do I do if I think I have Coronavirus?

People with mild symptoms. Even if you haven't tested positive for COVID-19 but have mild symptoms such as mild fever, cough or sore throat, should isolate themselves at home while they are sick. That means don't go to the office, school or public areas, and avoid using public transport or ride-sharing services.

While at home, you should also separate yourself from other people as much as possible, for example by staying in a specific room, and using a separate bathroom if one is available. In addition, you should limit contact with your pets until more information is known about whether the virus can spread to other animals. However, there are currently no confirmed reports of people transmitting the infection to their pets.

Seek medical care for more serious symptoms. Those with COVID-19 should monitor their symptoms and seek medical care if their symptoms worsen. Symptoms that require medical attention include high fever, weakness, lethargy or shortness of breathe. Medical care for these symptoms is particularly important for those who are older or who have underlying medical conditions, who appear to be most at risk for serious complications from COVID-19. The older you are, the shorter the fuse you should have for seeking care.

Take precautions when visiting the doctor. Before going to the doctor, you should call ahead and let your GP know that you have or may have COVID-19. This way, they can take steps to prevent others at the surgery or medical centre from being infected. You may also need to enter the facility through a separate entrance or visit a designated area.

Wear a face mask when around others. The only times you should wear a face mask are if you are sick with the virus. In particular, people with COVID-19 should wear a face mask if they visit their GP. *Remember practice good hygiene. It sounds simple enough, but good hygiene practices are critical to preventing the spread of the new coronavirus. These include washing hands often for at least 20 seconds (especially after coughing, sneezing, blowing your nose or using the bathroom, and before eating or preparing food). Covering your mouth with a tissue or your elbow when you cough or sneeze; cleaning frequently touched surfaces such as doorknobs, tabletops, bathroom fixtures, keyboards and tablets; and avoiding sharing personal items like dishes, eating utensils, towels and bedding.

How to run a marathon

Mon, 10 Feb 2020 13:07:37 GMT

How far is a marathon?

A marathon is 26.2 miles or 42.2 kilometres.

How long does it take to train for a marathon?

This depends on whether you are a beginner, an intermediate or an advanced runner but typically it takes between 16 and 20 weeks. As a beginner it is best to start with a couch to 5k program where you start with walking and running intervals for 30 minutes at a time. You should be running 3 or 4 times a week with a cross training and a yoga / pilates / stretching class for runners along with a rest day. You should be running a 5k within 4-5 weeks so you can advance on your distance by 10% with every run you do.

What running shoes are best?

We’ve teamed up with Warwick Sports and Chloe has kindly put this section together for us...

Warwick Sports Top Tips on finding the perfect running shoe!

Why is it important to find the prefect running shoe?

Your foot shape and type can change numerous times in your lifetime so it's important to get professionally fitted running shoes every year! Changes in age, weight, pregnancy & injuries can all change a foot gait. Ill-fitted shoes can cause a number of issues including blisters, bunions, pins & needles, shins splints, numbness, burning sensation and can even sometimes increase your risk of injury. A correctly fitted shoe should bring immediate comfort & feel like you can go for days without taking them off!

How long does a pair of trainers last?

Does brand matter?

Our TOP TIPS….

Tip #1: Choose a Running-Specific Shoe

What are the Different types of trainers?

Road Road-running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities, such as canal paths and padded woodland.

Light and flexible, they're made to cushion or stabilize feet during repetitive strides on hard, even surfaces.
Best for people who run on sidewalks, road, treadmills or track.
Road-running shoes have flatter, smoother soles to create a consistent surface for running on paved roads.

Trail Trail-running shoes are designed for off-road routes with rocks, mud, roots or other obstacles.

They have bigger lugs (the “cleats” on the outsole) than road-running shoes for better grip on uneven terrain.
Features like Gore-Tex liners, midfoot wraps, and lugged rubber outsoles are common with these types of shoes and they're generally harder wearing with more durable uppers to protect your foot and stay comfortable on longer runs.
They’re generally stiffer through the midsoles for more support on rugged trails and uneven surfaces.

Tip #2: Get the Right Fit

At Warwick Sports we offer free gait analysis as part of our comprehensive running shoe fitting service. Our expert fitters can assess how much you pronate - that’s the extent to which your foot naturally rolls inward when you run – and where your foot strikes the ground. They will then be able to recommend you a running shoe based on foot shape, terrain, pronation and personal preference to get you fitted with the right shoe. We also offer a free running shoe clinic, so even if you just want your current shoes looking at, whether you purchased them from us or not, we would be more than happy to do so.

Running Shoe Fit Tips

Feet tend to spread as you run. They also tend to swell a bit throughout the day, so trying on your shoes in the afternoon or evening may provide a more accurate fit.
To accommodate foot spread, there should be roughly one thumb width between the end of your foot and the end of the shoe.
The shoe should wrap comfortably around your foot. It should not pinch or feel sloppy, and your foot should be centered on the platform of the shoe. Your ankle should be nice and secure with no movement around the heel.
Some shoes may better accommodate a narrow or wide foot. Some shoes are even available in either wider or narrow size options. Standard shoe widths are D for men and B for women.

Understanding pronation; Pronation refers to the way in which your foot rolls inwards as it strikes the floor. It’s your body’s way of distributing impact, and a natural part of the gait cycle. Understanding your pronation type is important for selecting the right type of running shoe and ultimately could help you to avoid injury.

There are three pronation types:

Over pronation, Neutral and Supination

PRONATION Around 70% of the population over-pronate, so this is by far the most common pronation type amongst runners. As the foot is planted it rolls inward excessively, transferring weight to the inner edge instead of centering it on the ball of the foot. It’s usually seen in runners with low arches or flat feet.

Recommended shoe: Stability

Examples: Brooks Adrenaline GTS, Asics Kayano, Saucony Omni ISO, Mizuno Wave Inspire.

SUPINATION This is when the outer side of the foot strikes the ground at a steeper than normal angle with little or no movement inward, causing a jarring effect, and a large transmission of shock through the lower leg. It’s usually seen in runners with high arches.

Recommended shoe: Neutral

Examples: New Balance 1080, Brooks Defyance.

NEUTRAL Neutral pronation occurs when the foot lands on the outer edge and then rolls inward in a controlled manner, distributing weight evenly and helping to absorb shock. On push off, there is an even distribution of pressure from the front of the foot.

Recommended shoe: Neutral

Examples: Mizuno Wave Rider, Saucony Triumph, Brooks Ghost

Tip #3: WHAT SOCKS ARE YOU RUNNING IN?

It may sound silly, but the thickness of your sock can make a big difference to the fit and feel of your shoe, especially as your feet expand in the heat.

Always wear the socks you intend to run in when you go for a shoe fitting. Consider a good, technical running soc k GUI specifically designed with added arch support and extra padding across the ball of the foot, toes, and the heel for better impact protection.

Don't Forget:

The most expensive pair isn’t necessarily the right pair for you, so don’t be tempted into thinking that a higher price always equals a better shoe.
We usually recommended you buy trainers half a size to a size larger than your normal shoes to accommodate foot movement and swelling during running.
Shoes that might feel comfortable to you when walking about the shop won’t necessarily feel that way when running, so make sure that you always take the shoes you intend to buy onto the treadmill for a test run.
When getting fitted make sure you ask plenty of QUESTIONS to make sure you are getting the right shoe for you.
At Warwick Sports we also advise to try the shoes at home or for a longer treadmill run before wearing them outside to ensure that you are completely happy with your choice.

Happy Running!

Chloe Hammond-Oliver. Warwick Sports Shop.

What shall I do if I miss some of my training plan?

Don’t worry about this if you are ill or if it’s a busy week at work or even if you've lost your running mojo. Get back into the plan as soon as you can. If you are coming back from an injury get advice from your sports / physiotherapist. If you don’t seek advice or treatment, then slowly ease yourself back into the training plan.

Is it good to drink energy drinks before I run?

Should I drink energy drinks whilst I’m running?

You can have energy drinks, cubes of jelly or jelly babies whilst running to give you that extra burst of energy but a banana can give you just as much. The Washingtonian newspaper reports that eating a banana before, during and after exercise is just as good as an energy drink... click HERE to see what they said and you can read the full article HERE , but you should also consider a protein drink. We recommend a vegetable and plant-based protein powder like NewGen . A protein drink will help your muscles recover and repair.

How do I prevent stitch or stomach cramping?

Tips for acute stitch

1. Breathe! Proper breathing can contribute to relaxation of the diaphragm and respiratory muscles.

2. Use your hand. Press with your hand on the painful area and relieve the pressure while breathing out.

3. Shift down a gear. Run at a slower pace.

4. Stop for a moment and stretch.

5. Stop and bend your upper body forward.

Should I have a sports massage whilst training for a marathon?

A sports massage will help with the recovery between your training sessions, help eliminate lactic acid and aid stretching of the muscles. You can use a foam roller but you do need to apply a lot of pressure to get the same effect as a massage. It’s a good idea to use a foam roller after each training session and then have a massage once every 2-3 weeks. The massage will also help increase your performance and prevent any injuries. Most injuries arise from over-training and often occur in the last month of your training plan.

When should I taper for a marathon?

Tapering begins immediately after your last long run which is usually between 20 and 23 miles. The last few weeks of training are critical if you want to run your best. Three weeks before the race you’ll need to start reducing your mileage by 15% a week. Then during your penultimate week you should run a 10-15k run followed by a 5k a day or two before race day.

What pace shall I run at?

Run at your pace, a pace that feels comfortable to you. If you are a beginner the last thing you want to focus on is time… completing the marathon is the most important thing. Do not burn out especially on race day as you set off and see other runners around you. It’s a marathon not a sprint, so pace yourself!

What if I get race day nerves?

Race day nerves are common, try and harvest your nerves into positive adrenaline that will fuel you to the finish line. I highly recommend booking yourself onto events in preparation for the big day. For example, when you start your training join your local parkrun, then when you reach 10k enter a 10k event and so forth. There’s even 20 mile events to prepare you for your long run before you taper off. Get an early night and prepare your kit bag, race number and clothing the night before. Just remember to stay positive and visualise yourself crossing the finish. Have mantras... ‘I run like the wind’, ‘my legs are as strong as an ox and as light as a feather’ and ‘I do not stop until I cross the finish line’.

Even the Longest Journey begins with one step - My Half Marathon Journey

Tue, 04 Feb 2020 12:28:48 GMT

Can I run a marathon?

Today marks the reawakening of my long-dormant running mojo.

When I was younger a bout of Osgood-Schlatter disease limited me to sprinting. As an adult, although I have participated in Wolf Runs, Twilight Runs and Fun Runs I have never ran for fitness or pleasure. I am more of a walker; I have done the National Three Peaks Challenge, the Yorkshire Three Peaks Challenge, trekked the Borszony Mountains in Hungary and enjoy regular long treks with my relentlessly energetic dog! My husband is emphatically not a walker. Whenever I try and interest him in a walk his reply is always the same: “I didn’t pass my driving test to walk everywhere”. He believes that all exercise should be competitive. As I approach my 50’s and undergo some kind of mid-life crisis I started a “bucket list” (well we both did) which includes climbing Mount Kilimanjaro. We were all set to do this in January 2019 when for various reasons the trip had to be postponed. To my not inconsiderable surprise rather than express relief at this point he told me that he now intended to move to the next item on his “list” – a half-marathon which brings us to me and my mojo. Now I am naturally competitive and I refuse to accept that my husband can do anything that I cannot do (better!) so the two of us are running the Vitality Half in London next March in aid of the marvellous charity Baby Lifeline.

So here I am with five months to go and needing some kind of training regime to get me going. A client recommended a running App called Runkeeper which I duly downloaded. Now as everyone who has done something similiar will probably know it is the first run that is the hardest – not actually doing it but getting off my backside to do it. It’s always easy to find an excuse – the weather, work, the kids, the dog etc. etc. As even my nearest and dearest would say I am always late, never prepared and an Olympic-Class procrastinator so I knew I had to start immediately not least so I would be in a position to beat my husband – and maybe even Sir Mo!!

So the first run was today. A friendly female voice (is there any other sort?) told me that she was going to take me from couch to 5K with plenty of advice and encouragement along the way. Twenty-five minutes of running and walking to order later and I had completed my first step. I enjoyed it and it was nice to feel that you had your own personal coach helping you through it. I am actually looking forward to the next one.

Do I need a massage?

Running vs Cycling

How to run a marathon

First marathon nerves

I've lost my running mojo

How to run a half marathon

Foam Rolling - What is it and how can we benefit from using one?

We're WINNERS

Mon, 18 Nov 2019 10:23:42 GMT

Yes we won an Award at The Leamington Business Awards!

On Friday 15th November Lisa, Gemma and James attended The Leamington Business Awards Gala Dinner where funds were raised for local charities but apart from that they were finalists in The Customer Service Excellence Award. They were up against three other local businesses including Modern Homes, Feeding Untied Ltd and Aubrey Allen.

We have pleasure in announcing that The Leamington Therapy Centre was awarded with the 'Highly Commended' Customer Excellence Award. All three therapists are overwhelmed with winning and grateful of the award. Lisa said 'We're extremely honoured to have won this award especially being up against some great businesses. We love being part of Leamington Spa's independent business scene and its the lovely, kind people that make it such a great place.' you can see more photos of the evening over on the their social media pages...

Facebook

I nstagram

T witter

Shopping Spree Tips

Mon, 11 Nov 2019 17:52:17 GMT

Are you a High Street Shopper?

Do you still love to hit the high street and buy what you see and feel rather than take a seat at your pc and order online?

Well if so here’s some tips to help whilst lugging all those shopping bags around!

Distribute the weight. Make sure to carry two bags where each arm carries a similar weight.
Reduce the amount of bags you use. Don’t accept a bag from every shop, better still take your own re-useable bags and put several items into each.
Use a rucksack with a waist strap. This type of bag will help distribute the weight over your back.
Don’t elevate your shoulders. If you are carrying heavy shopping bags don’t elevate your shoulders as this will cause tension through your shoulders & neck.
Pack heavy items at the bottom of your bags, remembering to distribute the weight between two bags.
Remember to go for a well earned coffee in a local independent coffee shop.

Here are a few stretches you can do at home before and after your shopping spree.

Neck Flexion

Posterior Scalene Stretch

Neck Side Flexion Stretch

Mid-Deltoid Stretch

Rhomboid Stretch

Shoulder Shrugs Back

Shoulder Shrugs Up

Shoulder Rolls

Are you suffering from SAD?

Fri, 08 Nov 2019 10:38:47 GMT

Seasonal affective disorder (SAD) is a type of depression that has a seasonal pattern.

The episodes of depression occurs at the same time each year, usually during the winter.

Symptoms of SAD can include:

a persistent low mood
a loss of pleasure or interest in normal everyday activities
irritability
feelings of despair, guilt and worthlessness
feeling lethargic (lacking in energy) and sleepy during the day
sleeping for longer than normal and finding it hard to get up in the morning
craving carbohydrates and gaining weight

For some people, these symptoms can be severe and have a significant impact on their day-to-day activities.

What causes SAD?

The exact cause of SAD isn't fully understood, but it's thought to be linked to reduced exposure to sunlight during the shorter autumn and winter days.

The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus working properly, which may affect the:

production of melatonin – melatonin is a hormone that makes you feel sleepy; in people with SAD, the body may produce it in higher than normal levels
production of serotonin – serotonin is a hormone that affects your mood, appetite and sleep; a lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression
body's internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD

Treatments for SAD

A range of treatments are available for SAD, the main treatments are:

lifestyle measures – including getting as much natural sunlight as possible, exercising regularly, getting a healthy balanced diet, managing your stress levels, setting goals and creating a daily routine
light therapy – where a special lamp called a light box or a SAD light and a Lumie body clock are used to simulate exposure to sunlight
talking therapies – such as cognitive behavioural therapy CBT or counselling
complimentary therapies – massage, reflexology, Indian head massage or hot stone massage. Take a look at our ‘massage mind connection’ article HERE
taking supplements or medication – seeing a qualified naturopath or herbalist or visiting your GP.

Christmas gifts for all

Wed, 06 Nov 2019 11:43:27 GMT

Are you planning your Christmas gift shopping list yet?

Well we have a selection of gift ideas from Neal's Yard on sale in the clinic and all our clients will receive 10% off these gifts.

From bath and body care and hand care gift sets from £12.50 to Beauty Sleep gift box sets at £40 we have gifts to please everyone.

You can also order online by clicking HERE and to view what we have available. Better still host a party and you will enjoy free and half price shopping! Speak to Lisa to find out more.

We're finalists in the Leamington Business Awards

Thu, 17 Oct 2019 13:39:43 GMT

We're finalists in the 2019 Leamington Business Awards!

Have you heard our latest news?

We're finalists in the 'Customer Excellence' category for the 2019 Leamington Business Awards. The ceremony is held on Friday 15th November at The Royal Pump Rooms in Leamington Spa. We're honoured to be one of four finalists selected by a panel of judges and we'll find out who is the winner on the evening of the awards ceremony.

Muscle Of The Month

Wed, 18 Sep 2019 10:42:45 GMT

Muscle Of The Month

Trapezius

The Trapezius is one of the upper back muscles, it is a large kite shaped muscle that runs from the base of the skull then down along either side of the spine to just below the shoulder blades and extends the width of the shoulders. You could argue that this is the largest muscle in the body.

Functions

It stabilises the shoulder blades and facilitates shoulder and neck movements. The upper trapezius of the muscle helps elevate the shoulder blades but also helps to rotate and tilt the neck. The middle portion of the muscle brings the shoulder blades back and provides stabilisation to the shoulder during arm movements. The lower Trapezius helps bring the shoulder blades back down.

Causes of Pain

Symptoms can be muscle stiffness, shoulder and neck pain, muscle spasms tingling or numbness in one or both arms and decreased range of motion in shoulders and neck.

Symptoms can be brought on by:

Overuse- Repetitive Motions through the shoulder can put stress on the muscle.
Stress- People commonly tense the muscle around the neck and shoulder area when under stress, this can lead to muscle soreness over time.
Poor Posture- Prolonged poor posture from hunching over a desk or computer keyboard results in the muscle becoming shortened and tight.
Weak muscles- the upper back suffers when the lower back muscles are weak and therefore can’t support the upper back correctly.
Trauma- this can be a muscle tear to the trapezius from placing too much force through the muscle.

Below are some stretches that you can do to relieve tension in the trapezius.

Streches

Ear to Shoulder Stretch

Sit up Straight in a Chair
Slowly bend the head to the side taking the ear to the shoulder.
Place the same hand on the head and gently pull it down towards the shoulder for a deeper stretch.
Hold for 20 seconds
Release the head and perform the same stretch on the opposite side.

The Football Supporter

Take a scarf or hand towel and grasp both ends.
Lift it above your head and slowly move the scarf from side to side as if you were waving a scarf remember to keep your shoulders down.
This will help improve mobility to the shoulder but if the shoulder is stiff start gently as it can be uncomfortable.

Isometric Shoulder Wall Exercises

Shoulder Abduction

Abduction isometrics strengthen the muscles that lift your arm out to the side and overhead. This motion makes things like putting on a shirt or applying deodorant possible.

Step 1: Stand with a wall on your right side and your right elbow bent at a 90-degree angle.

Step 2: Press your forearm against the wall as though you are trying to move your arm away from your body.

Step 3: Maintain the hold for 10 seconds and then relax the arm. After doing 10 repetitions, repeat on the opposite side.

Shoulder Flexion

This exercise helps strengthen the shoulder muscles that elevate your arm straight ahead. This makes activities like putting away dishes in a cabinet or adjusting a rear view mirror possible.

Step 1: Stand with a wall in front of you. Make a fist with your right hand and keep your elbow straight.

Step 2: Gently push your fist against the wall as though you are trying to move your arm out in front of you.

Step 3: Hold this contraction for 10 seconds and then relax. Complete the exercise 10 times and then repeat with the left arm.

Shoulder External Rotation

This exercise helps strengthen the external rotator muscles in the shoulder that help with activities like washing your hair and reaching for a seat belt.

Step 1: Stand in a door frame with your right elbow bent at a 90-degree angle and your palm facing inwards.

Step 2: Keeping your elbow firmly against your side, press the back of your right hand against the door frame like you are trying to rotate your forearm away from your body.

Step 3: Maintain the hold for 10 seconds and then relax. Repeat 10 times before switching to the left arm.

Shoulder Extension

This exercise strengthens the shoulder muscles used during activities like putting a wallet in your back pocket or reaching into the back seat of a car.

Step 1: Stand with your back to a wall and your right elbow bent at a 90-degree angle.

Step 2: Press your elbow into the wall as though you are trying to move the arm backwards.

Step 3: Hold this contraction for 10 seconds and then relax. Perform 10 repetitions before switching to the other arm.

Shoulder Internal Rotation

Internal rotation isometrics activate the shoulder muscles used while reaching behind the back to tuck in a shirt or clasp a bra.

Step 1: Stand in a door frame with your right elbow bent at a 90-degree angle and your palm facing inwards.

Step 2: Without allowing your elbow to leave your side, press your palm into the door frame as though you were trying to rotate your forearm towards your abdomen.

Step 3: Continue to press into the frame for 10 seconds before relaxing your arm. Do 10 repetitions of the exercise before repeating with the left shoulder.

Scapular Setting

To “set’ your shoulder blades imagine you are wearing a V-neck t-shirt back to front. Now pull your shoulder blades downwards and inwards as shown in the diagram and hold this position. Keep your chin up and maintain good posture. Hold for 20 seconds, relax then repeat 3 times.

Stress fracture

Wed, 21 Aug 2019 11:49:56 GMT

Stress fracture

A stress fracture is a tiny fracture in the bone that doesn’t cause the bone to move. It’s caused by repeated stress over time. Instead of resulting from a single severe impact, stress fractures are the result of accumulated trauma from repeated loading, such as running or jumping or over training.

A low risk stress fracture will typically heal on its own and may not even require any time spent in plaster or on crutches. Low risk stress fractures can occur in the shin, the foot and the hand including the wrist.

The most common symptom of a stress fracture in the foot, ankle or hand is pain. The pain usually develops gradually and worsens during weight-bearing activity. Swelling on the top of the foot or on the outside of the ankle or it can be tender to touch at the site of the fracture. An X-Ray will determine the fracture although if only a hairline stress fracture then it could easily be missed.

Sports therapy and physio can help speed up the healing process with RockBlades and Soft Tissue Massage to encourage blood flow and stimulate repair. Taping can also provide stability yet still enable movement. A set of gentle exercises will be recommended which will help you recover, regain your strength and get you back to your physical activity before you know it.

Aromatherapy news

Wed, 21 Aug 2019 11:49:49 GMT

Aromatherapy news

Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. These plant extracts are also known as essential oils and can be used during a massage, the oil or cream are absorbed into the body or via the olfactory system which is by smelling them. The scent of things change how we feel, imagine how the smell of chocolate, freshly cooked bread and freshly brewed coffee makes you feel or fresh cut grass! We can also add these essential oils to the bath so we can bathe in them. Whichever way you decide, you’ll benefit from the powers of essential oils, mother nature’s gift of medicine!

We use essential oils in all of our massage oils, Lisa’s background is Aromatherapy and although her preference is more of a deeper massage she’s glad she has her aromatherapy qualification so she can make up her own oils and occasionally tailor them to the clients individual needs so they have a more bespoke treatment. So, if you visit us for a general massage whether it’s a deep tissue or a sports you’ll find that in the massage blend there’s…

Rosemary

Which increases circulation so new blood carrying oxygen and nutrients can flow to the areas we are working on
It reduces pain and inflammation that leads to pain & swelling in muscles and swelling & stiffness in joints
When inhaled it helps to combat stress, insomnia, anxiety and mood swings. Rosemary reduces the production of Cortisol, the stress hormone which suppresses your immune system and causes insomnia which can cause mood swings and many more problems

We also have

Black Pepper

Which reduces inflammation
It increases circulation
Reduces pain
Believe it or not black pepper is high in anti-oxidants and has the ability to regulate blood sugar and cholesterol levels as well as improve brain function

And finally there’s

Lavender

It’s antiseptic so it’s great for all skin types
It soothes the nervous system and helps relieve anxiety, depression and fatigue
Eases headaches and tension helping the body and mind to relax
Lavender is also an antioxidant and has the ability to combat the signs of ageing and oxidative damage in the body

These oils have many more uses and those are just a few.

So now can you see why we blend our own massage oils at The Leamington Therapy Centre? This way you’re not just getting a massage you’re getting a holistic, whole body and mind experience.

If you’d like to order any Aromatherapy essential oils or products Lisa has an online Neal’s Yard shop.

https://uk.nyrorganic.com/shop/lisadevine

Everything you’ve always wanted to know about hypnotherapy

Wed, 21 Aug 2019 09:43:10 GMT

Everything you’ve always wanted to know about hypnotherapy

Hypnosis is an absolutely natural, trance-like state and we all go into this state several times every day, quite naturally, without giving it a thought – when we’re day-dreaming, driving on “auto-pilot” without remembering anything about the journey, losing track of time, getting absorbed in a film, tv programme, or a book.

During Hypnotherapy you’re in control and aware, but your focus and concentration are heightened, whilst feeling calm and deeply relaxed. It’s one of the most effective ways to overcome negative thinking and achieve positive goals.

Fears, phobias, smoking, stress, lack of confidence – all these and far more can be changed and improved with Hypnotherapy. Spiders, birds, flying, water – fear can control our lives – you may never go on holiday because you’re afraid to fly, or check every corner of the room for spiders, or never go to the gym because you’re embarrassed. When you’ve had Hypnotherapy, you don’t have to love the thing you feared, just be indifferent to it. It’s no longer important to you.

When problems affect our lives to the point that we’re unhappy with ourselves, unable to move forward after a relationship breakup, feeling unwell as a result of smoking or lack of exercise, afraid to go on holiday because we may have to fly, anxious about the pain of childbirth, unable to get promotion because we lack presentational skills, unable to push ourselves to run that extra mile, worrying about studying and exam-taking, unable to sleep – that’s the time we turn to Hypnotherapy if we really want to make changes in our lives in the most mentally and physically relaxing way possible.

No matter how many daft films you may have watched where you see someone being hypnotised against their will, this simply can’t happen. No one can ever be hypnotised if they don’t want to be. You’re in control at all times and can’t be made to say or do anything you don’t want to, or make any change you don’t want to make.

Imagine that our minds work on two levels. We have a Conscious Mind, which is our judging mind, where we use willpower and logic. We also have a Subconscious Mind where we house our emotions, feelings, imagination and memories. The Subconscious mind doesn’t judge a suggestion, so what goes in throughout our lives stays there, along with the old triggers which set us off. It can give us great messages, but it can also scupper our chances because we keep repeating the same old patterns and habits.

Hypnotherapy can change all that by bringing your Subconscious mind right up to date. For example, you may Consciously want to give up smoking, but your underlying Subconscious just holds on to the same old message that you’ve always been a smoker, responding to the same old triggers, so that’s that. In other words, one part of your mind is fighting the other part. By using the guided, positive, powerful suggestions in Hypnotherapy, we bring your Subconscious mind into the present moment by suggesting that you’re now a non-smoker because you choose to be. It’s all about your choice and your decision.

The skills we learn with Hypnotherapy can enhance and change our lives because when we’re confident about one aspect of our life, it encourages us to make changes in other areas.

“I came to you for hypnosis to solve one problem and ended up solving many!”

Exercising with pain

Wed, 21 Aug 2019 09:43:09 GMT

Exercising with pain

People who experience pain are reluctant to take part in exercise and think it will make their pain worse, however regular exercise is important for general health as well as for decreasing pain and disability. Intensity should be suitable and progresses sensibly for the individual. All types of activity are beneficial to reducing pain as long as they are monitored and training plans are put in place to ensure they are beneficial to the individual. Levels should be increased as the client feels confident to do so. This will increase the likeliness of the client continuing with the plan as they are not scared to exercise

Exercising with Acute Pain.

If you experience a sharp pain in your muscles and /or joints, stop exercising and see your doctor or sports therapist /physiotherapist. There are many causes for acute pain, it may just be a small muscle tear usually from a tight muscle or a muscular knot, these of which can be easily massaged out. The more severe the acute pain is could determine a more severe strain, sprain or a break. The former can still be tended to by a sports therapist /physio but if it’s a break then it’s a trip to the hospital and the sports therapists role would come in either after the cast has been removed to assist with breaking down any scar tissue if there was an incision for plates and pins, or if there’s no cast fitted then ultrasound is great for increasing the production of osteoids (bone builders) which repair the bone, massage would also help with re-balancing the body after it has over compensated.

Exercising with chronic pain.

Chronic pain is ongoing and often a symptom of a larger health problem like arthritis or disc degenerative problems. Most people living with chronic pain can exercise safely and it can assist with pain management. In fact, being inactive can sometimes lead to a cycle of more pain and loss of function. Talk to your doctor about what exercises / activities might be right for you. Each type of exercise – endurance, strength, balance and flexibility—has its own benefits, so a combination may be best.

Strength exercises can help maintain or add to your muscle strength. Strong muscles support and protect joints. Weight-bearing exercises include using resistance bands or weighted wristbands.
Endurance exercises make the heart and arteries healthier and may lessen swelling in some joints. Low-impact endurance exercises include swimming and bicycling.
Flexibility exercises help to keep joints moving, relieve stiffness, and allow for more freedom of movement for everyday activities. Flexibility exercises include upper and lower body stretching, yoga, and tai chi.

Exercise can also help you maintain a healthy body weight, which may relieve knee or hip pain from osteoarthritis, for example. Putting on extra pounds can slow healing and make some pain worse.

Exercise helps to…

Decrease muscle tension and nervous system sensitivity
Increase memory and concentration reducing your risk of Alzheimers
Increase release of endorphins improving mood and acting as body’s natural pain killer
Strengthens immune system
Helps with weight control
Reduce risk and progression of diseases such as heart disease, high blood pressure and type 2 diabetes
Increase muscular strength
Prevent and reduce stress

Remember to listen to your body when exercising and participating in physical activities. Avoid over-exercising on “good days”. If you have pain, swelling, or inflammation in a specific joint area, you may need to focus on another area for a day or two. If something doesn’t feel right or hurts, seek medical advice right away.

Just because you are experiencing pain you shouldn’t be afraid to exercise. Exercise can lead to a better quality of life.

If in doubt seek professional advice from your Doctor, Sports therapist or Physiotherapist and remember we’re here to help you

Vicki Testimonial Video

Thu, 18 Apr 2019 10:06:30 GMT

Vicki Testimonial Video

Sophie Testimonial Video

Wed, 17 Apr 2019 10:09:38 GMT

Sophie Testimonial Video

Luke Testimonial Video

Tue, 16 Apr 2019 10:11:49 GMT

Luke Testimonial Video

Russell Testimonial Video

Mon, 15 Apr 2019 10:13:39 GMT

Russell Testimonial Video

All about James

Sat, 13 Apr 2019 10:32:59 GMT

James Egginton Video

Our Team member James has recorded a new video telling everyone more about his work!

Achilles Tendonitus

Fri, 12 Apr 2019 10:37:58 GMT

Achilles Tendonitus

Achilles tendonitis can be painful and is usually down to an overuse injury of the Achilles tendon; the band of tissue that connects the calf muscles at the back of the lower leg to your heel bone.

The tendon becomes irritated, causing pain and swelling usually from a sudden increase of repetitive activity or from putting too much stress on the tendon too quickly, leading to micro-injury of the tendon fibres.

It’s very common in men within the age group of 40-60, this is because the structure of the Achilles tendon weakens with age, which can make it more susceptible to injury.

Treatment would be an hour to assess, diagnose and treat using an IASTM (instrument assisted soft tissue massage) tool or RockBlade to get the fascia gliding again which would prevent further irritation and to promote new blood flow to the area

An alternative treatment would be some PNF (Proprioceptive Neuromuscular Facilitation) stretching to encourage mobility and reduce swelling and then taping to stabilise the tendon and reduce pressure, followed by weekly 30 minute injury sessions to keep on top of this.

Sports massage therapy

Sun, 07 Apr 2019 11:12:07 GMT

Sports Massage

We frequently hear ‘I don’t know which massage to book as I have back ache and I’m not a sports person’ or ‘I don’t play a sport’.

The term ‘Sports’ shouldn’t put you off having a Sports Massage, it’s just a massage that works deep into the muscles, realigning the muscle fibres and connective tissue, and flushes away toxins. It focuses on specific muscle groups in the body to enhance movement & flexibility and / or to reduce pain.

Regular sessions for a sports person will help with delayed onset of muscle soreness, increase joint mobility and flexibility, reduce the risk of injury during exercise and it increase performance due of the elimination of toxins, the increased supply of oxygen and nutrients to the muscles.

Regular sessions for a non sports person will help with stiff joints and inflexibility caused by sitting for long periods of time, the muscles need the increased oxygen and nutrient supply as they’re more sedate. Regular massage helps to condition muscles helping you to correct your posture preventing any further muscular issues arising.

Every massage is tailored to the individuals needs as everyone’s aches & pains are different. After your sports massage the body will relax as those muscular tensions have been gentle ‘ironed’ out allowing the blood flow to increase carrying those vital nutrients and oxygen to assist with further healing.

Most non sports people have a monthly massage to help ‘iron out the creases’ and keep them flexible. Whereas sports people in training may have more frequent treatments to help with the demand of their excessive training schedule. Paula Radcliffe had up to 5 hours of massage and physio a day when she trained for an event.

Don’t expect a relaxing massage! If you want that then book an Aromatherapy massage as that will relax the mind & body

Delayed-Onset Muscle Soreness

Tue, 12 Mar 2019 11:48:50 GMT

Delayed-Onset Muscle Soreness

Sore muscles after exercise?

Delayed-Onset Muscle Soreness is exercise related muscle pain, which develops after excessive or strenuous exercise.

What Causes DOMS?

DOMS is caused by muscle strain, these micro traumas result in an inflammatory response. The muscle soreness is caused by eccentric exercise, that is where the muscles contract while lengthening i.e long distance running.

Swelling alters the muscle firing patterns and pain is thought to be the reason why muscle strength, motions and functions are impaired

Symptoms

A dull muscle ache develops over 24-48 hours after exercise, it is localised to the muscle/s that have been worked during the exercise which will result in muscle stiffness plus tenderness.

It also results in short term loss of muscle strength, a reduced joint range of motion and possibly swelling of the affected muscle groups. Good news is as soon as you start moving your sore muscles will actually start to feel less sore.

Treatment

DOMS should be treated with active rest and anti-inflammatory measures such as ice baths, gentle massage, foam rollers or compression garments have been shown to provide a reduction in the duration and severity of DOMS.

Avoid Deep tissue massage during first 24 hours and excessive muscle stretching and avoid aggressive exercise during the recovery phase.

Preventing DOMS

To minimise DOMS:

Gradually build up the exercise you do in your program
Only increase your sets, reps and weights by 10% per week
Be aware of the amount of eccentric exercise you are including in your workouts
Ensure you do a thorough cool down following your workout
Long Distance runners should incorporate eccentric quadriceps training into their training

Sleeping

Wed, 20 Feb 2019 11:44:17 GMT

Sleeping

We see many people some whom mention how difficult they find it is to get to sleep or get back to sleep once woken, so we thought we’d share some ways to help.

Most adults need 8 hours of sleep every night to feel rested, however this can vary depending upon age and lifestyle.

Signs of sleeping difficulty may include an inability to focus during the day, frequent headaches, irritability, day time fatigue, waking up too early, waking up throughout the night or taking several hours to fall asleep.

Insomnia has many causes, including stress, anxiety, depression, poor sleep habits, circadian rhythm disorders, such as jet lag and taking certain medications.

Here are some tips for beating insomnia:

Wake up at the same time every day
Eliminate alcohol and stimulants like nicotine, caffeine and chocolate before bed
Limit daytime naps
Exercise regularly
Do not eat or drink before going to bed
Make your sleeping environment comfortable
Avoid TV and screens before bed
Make a to-do list
Lavender oil in a diffuser or a few drops on your pillow or handkerchief placed near to your bed
Relaxing massage or reflexology
Plenty of natural sunlight and fresh air during the day
Establish a regular, relaxing bedtime routine
Warm bath or shower before bed

Foam Rolling

Mon, 04 Feb 2019 12:19:28 GMT

Foam Rolling

Foam Rolling - What is it and how can we benefit from using one?

What is Foam Rolling

It is a self-manual therapy technique that is often used to improve flexibility and athletic performance and aid recovery.

Why use a Foam Roller

Myofascial release: It reduces tightness and helps increase movement and blood flow to the muscle, fascia & skin
Stimulate: Both muscle and fascia have what we call mechanoreceptors it is thought that by applying pressure to these tissues it could stimulate the receptors which can alter muscle activity via the central nervous system
Flexibility: It can acutely and chronically improve flexibility
Performance: Improves performance and can enhance physical characteristics, such as speed and power if used as part of a well-planned warmup
Recovery: It has been shown to aid recovery and reduce the sensation of Delayed Onset Muscle Soreness after exercise

It’s like having a massage but not as deep or focused as a therapist would give and it’s not done by us but at least it helps until you can get a professional massage.

When

You would foam roller before to warm up and after exercise to cool down. You would also roll in between your training sessions to keep your muscles primed. 3 to 5 sets of 20-30 seconds repetitions at least 3 to 5 times a week on a consistent basis you will see the benefits.

Fascia

Thu, 10 Jan 2019 12:12:13 GMT

Fascia

Fascia is a layer of connective tissue that surrounds muscles, vessels, nerves and our organs holding them all together.

On the surface fascia connects our skin to our muscles and our muscles together. This then forms a kinetic chain (our muscles have an effect on one another during movement). When one is in motion, it creates a chain of events that affects the movement of neighbouring joints and muscles. The fascia even binds individual muscle cells together completing the connection from skin to cellular level.

Fascia also keeps our cells alive, it is constantly moving and protecting us as it responds from internal and external forces – a bit like a shock absorber.

Fascia becomes restricted for a variety of reasons for example incorrect posture, trauma and lack of constant and repetitive movement. It becomes dehydrated and sticky which then causes things to stick together this is when (what we call) muscular knots form. This then effects the kinetic chain (movement) and places tension and stress on the surrounding structures i.e. muscles, joints and organs.

What we can do to help?

Drink plenty of water
Rest – this is how tissue (in our body) rehydrates
Stretch before engaging in exercise
Get regular massage treatments

New Year New You?

Wed, 09 Jan 2019 12:14:38 GMT

New Year New You?

You’ve decided it’s time to start getting healthy whether it’s exercising or just healthy eating. Congratulations! You’ve taken the first step on your way to a new and improved body and mind.

This doesn’t necessarily mean following a strict, time-consuming regime at the gym, or drinking protein shakes and consuming salad leaves, so let’s look at exercise first…

The truth is you can get rewards from many different types and levels of exercise. Your exercise options are numerous, including walking, dancing, gardening, biking, even doing household chores.

The important thing is to choose activities you enjoy, and this will increase your chances of making them a habit. If you decide to join a gym don’t force yourself into going daily or even into every class available, choose classes you enjoy and times to suit you.

And how much exercise should you do? For heart health the British Heart Foundation recommends 150 minutes of physical exercise a week. Wondering where the time is coming from? You could even break those 150 minutes up into 10 minute sessions.

Remember earlier I mentioned there are numerous options for exercise… using the stairs rather than the escalators or lift, take phone calls whilst walking rather than sat with a cup of coffee, walk to the local shop rather than taking the car, go for a walk during your lunch break and park further away from your workplace or the supermarket entrance.

You can always exercise in the comfort of your lounge just remember to move and don’t stay seated for any one time for more than an hour.

Make exercise fun and part of your day, you could make it a family activity like taking a walk or a bike ride together. Make it a good deed like taking a neighbours dog for regular walks and set reminders in your diary to encourage you in to your activities.

Just remember…
Everyone’s body is different so don’t overdo things
Listen to your body
Be realistic with your goals
Keep moving
Stretching is important
Moderation is better than completely giving up
And have fun!

Now let’s look at diet…

I personally hate the word diet, as it’s more of a collective word for your eating habits. I like to promote healthy eating.

Like a lot of things in life it’s the preparation that goes into something that determines the outcome, so how you prepare and cook most of your food determines how healthy it is.

Stay away from deep fat frying meals and processed foods and try to make your meals from scratch. If you’re making a bolognese stay away from the ready made pasta sauces that are full of salt and sugar… yes sugar! Buy a jar of passata and add your own herbs and garlic. It’s much healthier and tastier.

Plan your meals to prevent yourself from buying a take away on the way home. You could even make extra when you cook your favourite meals and freeze the extra portions so when you are working late or can’t be bothered to cook you know you have a ready made meal in the freezer.

Include protein in every meal it bulks your appetite and stabilises sugar levels in the body which can cause those cravings. Protein is found in meat, poultry, fish, eggs, lentils, beans, pulses, nuts and seeds.

Eat plenty of fibre, that means lots of fruit and vegetables. It keeps you regular and balances your energy levels.

Cooking with healthy fats like olive, avocado and coconut are more healthier than regular cooking oils.

Change from white to brown. Wholewheat foods are far healthier than processed white foods so change your white rice, flour, pasta and bread to wholewheat.

Eat in moderation! So if you like chocolate then eat it in moderation try and remember the 80/20 rule, 80% of the time you’re good, 20% of the time you’re naughty (with what you eat that is!).

There are many foods you can eat to boost your immune system, find out more HERE .

Click HERE to find some immune boosting products.

Leamington Therapy Centre Newsletters!

Fri, 07 Dec 2018 12:33:21 GMT

Newsletters!

The last 4 newsletters are linked below

https://mailchi.mp/e1fcf72dcf4f/september2021
https://mailchi.mp/4a1b6f7ec3d0/july2021
http://mailchi.mp/88e2b5c4d0d0/june2021
http://mailchi.mp/d3f8e5cba9aa/may2021

Cold and Flu Home Remedies

Thu, 06 Dec 2018 12:45:25 GMT

Cold and Flu home remedies: Treat your cold at home

Being sick, even when you’re home in bed, isn’t fun. The combination of body aches, fever, chills, and nasal congestion can be enough to make anyone miserable.

There are plenty of home remedies that can alleviate your symptoms and get you back to normal.

Here's what cold and flu remedies you can conjure up at home.

Honey

Has a variety of antibacterial and antimicrobial properties. Drinking honey in hot water with lemon can ease sore throat pain. Research suggests that honey is an effective cough suppressant, too. In one study, researchers found that giving children 10 grams of honey at bedtime reduced the severity of their cough symptoms. The children reportedly slept more soundly, which also helps reduce cold symptoms.
Warning You should never give honey to a child younger than 1 year old, as it often contains botulinum spores. While they’re usually harmless to older children and adults, infants’ immune systems aren’t able to fight them off.

Lemon

Vitamin C plays an important role in your body and has many health benefits. Along with lemons there’s oranges, grapefruits, leafy greens, and other fruits and vegetables that all contain this vitamin, lemons are a good source of vitamin C and adding fresh lemon juice to hot water & honey may reduce phlegm when you’re sick.

Ginger

The health benefits of ginger have been touted for centuries, but now we have scientific proof of its curative properties. A few slices of raw ginger root in boiling water may help soothe a cough or sore throat, it’s a great expectorant so helpful with eliminating phlegm off your chest so add some to your honey & lemon drink.

Research suggests that it can also ward off the feelings of nausea that so often accompany influenza.

Echinacea

Native Americans have used the herb and root of this plant to treat infections for more than 400 years. Its active ingredients include flavonoids, which have many therapeutic effects on the body. For example, flavonoids can boost your immune system and reduce inflammation. Research on the herb’s effectiveness at fighting the common cold and flu has been mixed. But tests now show that taking echinacea may lower your risk of developing the common cold by more than 50 percent and it may also reduce the length of a cold.

Chicken Soup

That home made chicken soup may not be a cure-all, but it’s a great choice when you’re sick. Research shows that enjoying a bowl of chicken soup with vegetables, prepared from scratch (boiling the carcass) can slow the movement of neutrophils in your body. Neutrophils are a common type of white blood cell.

They help protect your body from infection. When they’re moving slowly, they stay more concentrated in the areas of your body that require the most healing. The study found that chicken soup was effective for reducing the symptoms of upper respiratory infections in particular and the bones also provide essential minerals and amino acids that our body’s need.

Eucalyptus

Some might not like the smell, but there’s quite a few products such as vapour rub, olbas oil and sinus inhalers that contain this essential oil. It reduces cold symptoms and relieves congested sinuses by acting on receptors in the nasal mucus membranes reducing nasal mucus and allowing the air passages to open up combating congestion and clearing the head. Sprinkle a few drops onto a handkerchief or the top corner of your pillow to allow easy breathing and improve sleep.

Warning do not use on children younger than 2 years. There is a product called ‘baby olbas oil’ especially formulated for babies and do not use if you suffer with epilepsy s it may trigger seizures.

Let’s hope we can all keep cold and flu free this winter and if we do happen to get one let’s act quickly and treat it at home.

Sitting correctly?

Sun, 09 Sep 2018 11:58:43 GMT

Sitting correctly?

Check out this short video from Lisa explaining how to sit correctly!

We also have some more videos available HERE

Welcome James to the team!

Sat, 23 Jun 2018 12:04:12 GMT

Welcome James to the team!

We are very pleased to welcome a new member of The Leamington Therapy Team today!

James Egginton graduated in 2012 with a BSc Degree in Sports Science and has also qualified as a Soft Tissue Therapist and a RockDoc. He is taking bookings right now – you can book online if you wish and he is currently available on Sundays as well!

If you mention the website when you book your first treatment you will get £5.00 off that treatment!

Online Booking System Upgraded

Thu, 21 Jun 2018 12:52:45 GMT

Online Booking System Upgraded

We have recently received news of some updates to our online booking system. It’s live now and it’s a pretty big improvement. You can now save your details for repeat bookings and also it makes it quicker. If you save your details and then add Leamington Therapy Centre
as a favourite then you can use the new app to book even quicker!

The app is available on both Android and iOS and the links are below!

We now have a mini-site to book from, so alternatively you can use that from now on.

For the very keen eye you may have also noticed that the booking system has changed name. It’s still all the same and there will be differences there except it’s just a little bit better, easier and quicker. If you have any issues then please CONTACT US !

We hope that all these improvements help us to give you the great service into 2018 with a little bit more of a modern twist!

GDPR is coming!

Fri, 11 May 2018 12:55:23 GMT

GDPR is coming!

On 25th May 2018 GDPR is coming! What does this mean for you using this website? Well in a nutshell we are fully compliant with GDPR, so you will not have to do anything!

You can read our Privacy Policy and Cookie Policy for more information and the GDPR portal is HERE.

The main difference is to clients who have signed up for our Newsletter in the past. To keep receiving the offers and information from us in newsletter form – don’t worry we don’t inundate you with lots of emails, you will need to resign for the Newsletter giving us your consent again. If you do not resign up before the 25th we will be deleting your data, as per the regulations. So we would love you to keep receiving our newsletter – if you wish to do so, then please fill out the form below. It is a double opt-in system so you will need to confirm your email address after signing up. If you have already done this then that’s great. We love having you on board!

Regards

The Leamington Therapy Team

Online Bookings now taken

Wed, 18 Apr 2018 13:04:07 GMT

Online Bookings now taken

We are very pleased to announce that our online booking system is now up and running.

It makes it very easy to sort out an appointment from your phone or computer and check availability.

Instagram!

Fri, 23 Mar 2018 14:09:28 GMT

Instagram!

We have setup an Instagram account – it would be great if you followed us!

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Happy 7th birthday!

Thu, 01 Mar 2018 14:16:08 GMT

Happy 7th birthday!

Happy 7th Birthday to us! We’re happy to announce that Leamington Therapy Centre celebrates its 7th birthday today!

Here is looking forward to the next 7…

Lisa on #4NTLive Saturday 11th November 2017

Wed, 15 Nov 2017 14:22:04 GMT

Lisa on #4NTLive Saturday 11th November 2017

Just in case you missed it, our own Lisa appeared on #4NTLive on Saturday 11th November 2017.

Here is the video if you want to catch up with her and a half naked man!

Driving problems

Wed, 23 Aug 2017 13:35:07 GMT

Driving problems

Driving for long periods of time can cause all sorts of problems, from neck stiffness & tension to lower back tension & sciatica even headaches & eye strain. Remember to take regular breaks to stretch your back, neck, shoulders & legs, have massage to eliminate these muscular tensions and remember these few simple tips when in the car.

The Leamington Business Awards

Thu, 27 Jul 2017 07:29:21 GMT

The Leamington Business Awards

We’ve entered the Leamington Business Awards and need your votes, please click on the link below.

https://www.leamingtonbusinessawards.co.uk/

Are you suffering from headaches?

Wed, 26 Jul 2017 13:40:51 GMT

Are you suffering from headaches?

Are you suffering with headaches? Massage can help, by alleviating tension in the upper back, neck & shoulders. Why take painkillers and mask the pain when you can eliminate them altogether. Call 01926 833003 today to book yours!

Backcare Professional Associate Member

Mon, 03 Jul 2017 13:45:25 GMT

Backcare Professional Associate Member

Did you know I’m a professional associate member of The Back Care Charity? Is your sports therapist? #Massage Call us on 01926 833003 to book your appointment

Leamington Hour Podcast featuring Lisa

Tue, 16 May 2017 13:59:48 GMT

Leamington Hour Podcast featuring Lisa

Lisa was recently interviewed by Leamington Hour . To listen to the podcast please click play below :

Friday Fact!

Tue, 16 May 2017 13:52:44 GMT

Friday Fact!

Top 10 Reasons to get a Hot Stone Massage!

Tue, 17 Jan 2017 15:49:32 GMT

Top 10 Reasons to get a Hot Stone Massage!

Have you ever tried a Hot Stones Massage? Well now’s your chance with £5 off all Hot Stone Massage treatments during January & February it’s a great way to ease those tense aching muscles.

Happy 2017!

Tue, 03 Jan 2017 15:59:29 GMT

Happy 2017!

Happy New Year to all our friends, family and clients. Thank you for supporting us throughout 2016, we wish you a happy and prosperous 2017.

Lisa, Gemma and Lee-Ann

The Leamington Business Awards - Thank you

Wed, 14 Dec 2016 07:54:32 GMT

The Leamington Business Awards

We’d like to thank everyone who voted for us in The Leamington Business Awards.We made it to the finals but unfortunately we didn’t win our category. It was the first year we entered, we had so much fun at the awards ceremony and we’ll definitely be entering again next year.

The Leamington Therapy Team

Neck Pain

Wed, 09 Nov 2016 08:00:02 GMT

Neck Pain

Have you ever noticed what happens to your head, neck and back when we look down at our phones or kindles?
The pressure we put on our spine is tremendous and although it’s strong & flexible if we continue to look down with the spine rather than our head/neck joint then in the long run we are more likely to end up with neck pain.
Take a look at where we should be bending to look down.

Standing Work Desk

Tue, 08 Nov 2016 08:08:41 GMT

Standing Work Desk

The average British adult sits for 9 hours a day, double the safe limit. Prolonged sitting in the workplace can contribute to major health issues regardless of how physically active you are.

Excessive sitting leads to tight back muscles and soft abdominal muscles which lead to bad posture causing muscle degeneration. After 90 minutes of sitting, your metabolism shuts down and the body’s cells become less responsive, this is just the start of it, diabetes, high blood pressure, elevated cholesterol, depression and even dementia have all been linked to physical inactivity and excessive sitting. Being active can reduce these risks however we should mix up our time between sitting and standing.

In Scandinavia more than 80% of office workers have sit-stand desks, in the UK it’s less than 1%.

Take a stand and start making an improvement in your wellness in the workplace today!

Leamington Business Awards 11th November

Thu, 29 Sep 2016 07:14:10 GMT

Leamington Business Awards 11th November

The Leamington Business Awards are being held on 11th November and we are finalists!

For more details please visit http://leamingtonbusinessawards.co.uk/

Backcare for Carers Awareness Week

Wed, 28 Sep 2016 07:25:00 GMT

Backcare for Carers Awareness Week

Are you a Carer?
Do you know about The BackCare Charity Awareness week for Carers 3rd-8th October?

As part of The BackCare Charity’s BackCare for Carers Awareness week 3rd-8th October we are offering special rates for Carers throughout October for all treatments booked during Carers week.

So to book yours call 01926 833003

Carers are exposed to higher than usual levels of physical & emotional stress which puts their own health at risk. Many Carers help the person they care for with physical tasks such as getting in & out of the bed, bath or chairs. In addition to this caring can create unique emotional stresses.

Over 70% of U.K. Carers now suffer from back pain and are at greater risk of developing chronic pain, which is either temporary or life long for the majority.

Don’t become the cared for by being a carer take action now!

Would you like to see our videos?

Wed, 01 Jun 2016 07:33:44 GMT

Would you like to see our videos?

We have 4 videos that detail our massages and benefits. Please take some time to watch them below!

If you have any feedback, then please CONTACT us via email or ring us!

LTC 5th Birthday

Tue, 12 Apr 2016 07:36:13 GMT

LTC 5th Birthday Reminder

Leamington Therapy Centre is 5 years old and our special offer of a £5 discount to both new and old customers ends soon on 30th April. To get your discount ring us on 01926 833003 and remember to ask about the discount.

We also have a newsletter so if you wish to receive regular updates about us and special offers, then please use the form below!

Many thanks

The Leamington Therapy Centre Team

Videos Live on website now!

Mon, 16 Nov 2015 08:42:43 GMT

Videos Live on website now!

We have a selection of videos showing our treatments for you to watch.

To check them out please click HERE

We welcome any feedback you may have and please use the share buttons to help spread the word!

New Website Now Live!

Mon, 09 Nov 2015 08:45:12 GMT

New Website Now Live!

Our new website is now fully live. Updated, bolder and brighter we’d love it if you paid us a visit!

www.leamingtontherapycentre.co.uk

Welcome to our new website!

Tue, 03 Nov 2015 08:56:10 GMT

Welcome to our new website!

Welcome to the new Leamington Therapy Centre website! We hope you enjoy your stay and if you wish to send us any feedback then please use the CONTACT form!

Regards

Lisa, Gemma and the Leamington Therapy Team!

leamington-therapy

Mental Health Awareness Week 12th - 18th May 2025

How we support community wellbeing.

Why Community Matters

Creating Safe Spaces in Our Local Community

How We Support Community Wellbeing

Be Part of the Change

Finalist in the Ladies First Health and Wellbeing Category

Mind, Body & Soul Event, Saturday 17th February

Our last Mind, Body & Soul event was such a success its back!

Doing Hot Yoga can banish depression.

Connect mind and body through breath, movement and sweat.

Injury Prevention Techniques

Warm up

Cool down

Wear the appropriate gear for the sport

Strength and Conditioning Classes

Sports Massage

How to Relieve Tension in Your Neck

What causes neck tension?

How to relieve neck tension

8 Top Stress Relievers

1. Exercise

2. Yoga/Meditation

3. Challenge yourself

4. Connect socially

5. Practice self care

6. Avoid unhealthy habits

7. Focus on the things you can control

8. Massage therapy

What is Myofascial Release and how can it help you?

Where is fascia located in the body?

Does massage help fascia?

What does fascia massage do?

How is myofascial release performed?

What can I expect from myofascial release?

What should I expect after a myofascial massage?

What are the benefits of myofascial release?

What is the difference between myofascial release and massage?

What does myofascial massage feel like?

What happens when fascia is tight?

What causes fascia pain?

What can damage fascia?

What does damaged fascia feel like?

How long does it take for fascia to heal?

What makes myofascial pain worse?

What happens if myofascial pain syndrome is left untreated?

Should you exercise after myofascial release?

What happens to fascia as we age?

Can tight fascia cause nerve pain?

Who should avoid myofascial release?

Can you do myofascial release on yourself?

Can you overdo foam rolling?

Examples of Self Myofascial Release ﻿

How to Improve Posture

Why you need to correct your posture

Avoid slouching at your desk

Do regular core strengthening exercises

Stand straight and tall

Yoga exercises

Treat yourself to a deep tissue massage

Most Common Golf Injuries and What To Do About Them

Golf is a physically demanding sport. Golfers require strength, stability, explosive power, flexibility and athletic ability to perform an effective golf swing.

Does massage help golf?

There are a range of benefits that massage therapy can have for golfers:

What are The 5 Most Common Golf Injuries?

Why does golf contribute to Back Pain?

How to prevent golf related Back Pain?

How to treat golf related Back Pain?

Why is golf contributing to Rotator Cuff Injuries?

How to prevent golf related Rotator Cuff Injuries?

How to treat golf related Rotator Cuff Injury?

What is the difference between Tennis Elbow and Golfers Elbow?

How to prevent golf related tendonitis?

How to treat golf related tendonitis?

Why do golfers tend to suffer with Knee Pain or Damage?

How to prevent golf related Knee Pain or Damage?

How do you fix a sore knee from golf?

How does golf cause Wrist Tendonitis?

How do you prevent Wrist injuries in golf?

Examples of Self Myofascial Release