How Long Til I Feel Good After Seeing A Myotherapist?

October 1, 2023, 6:00 am

By Rachael Bird, Myotherapist

The time it takes for your body to start feeling better after seeing a myotherapist can vary depending on several factors, including the nature and severity of your condition or discomfort, the specific techniques used by the myotherapist, and your individual response to treatment. Here are some general considerations:

Immediate Relief: Some people experience immediate relief and feel better right after a myotherapy session. This can be especially true for pain caused by muscle tension because we can use techniques that relieve the tension quickly and make an immediate change to the sensation. Something to be mindful of is that this type of muscle discomfort can be from habitual behaviours like sitting in one position for too long, repetitive movements, training hard in the gym, frequent use of things that strain those areas like carrying a bag over one shoulder or carrying a baby on your hip. Although you might walk out feeling great immediately, know that if your pain builds up due to your daily activities and routines, you may tense up again quickly if you’re not doing anything to regularly unwind that tension.
Gradual Improvement: For ongoing pain conditions or fresh injuries, we generally expect to see a gradual progression as you follow your treatment plan. Pain that has been with you for a long time is likely to need a series of treatments as well as commitment to your home care plan. Similarly, fresh injuries like a rolled ankle or sprained facet joint are going to feel painful while your body is healing the acute tissue damage, but your Myotherapist will be creating you a treatment plan that aims to reduce discomfort and guide you through the steps you need to take to strengthen and recover.
Post-Treatment Effects: It's common to experience some soreness or discomfort in the hours or days following a myotherapy session, especially if deep tissue work was performed. This is typically a normal part of the healing process and should subside within a few days. We often see people feeling a little tender the following day, but then feeling the benefits the day after that!
Individual Variation: Each person's body responds differently to myotherapy. Some individuals may respond quickly and feel better within a day or two, while others may require more time. Some people have excellent responses to specific treatment techniques, like dry needling, cupping or MET, and other people can find those same techniques either don’t work for them or are less effective than other techniques. Our therapists aim to find the most effective treatment type for your body to give you the best outcomes possible!
Home Care: Your myotherapist will create a treatment plan that includes things for you to do at home to recover quicker - this includes exercises, stretches, or lifestyle changes to complement the treatment. Adhering to these recommendations can help speed up your recovery and maintain the benefits of the therapy, especially if you are being treated for an injury that involves damage.
Follow-Up Sessions: Consistency in attending follow-up sessions as recommended by your myotherapist can contribute to more sustained improvements in your overall well-being and returning to your full strength, stability and level of physical comfort.

Ultimately, it's essential to communicate openly with your myotherapist about your progress and any concerns you may have. If you’ve tried a new treatment technique but you don’t feel like its worked as well for you, let us know so we can give you other options. If you haven’t been as diligent with your home exercises, also let us know - not so we can grumble at you, but so we can help you understand why its important to do the home care prescriptions we give you, and so we can alter the program if you’re not doing it because its too hard (or not hard enough and you’re bored!)

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Social Medicine

October 15, 2023, 6:29 pm

≫ Next: Pilates in Rowville with Anke Wagner

≪ Previous: How Long Til I Feel Good After Seeing A Myotherapist?

By Duke Autret, Myotherapist

As healthcare professionals, we understand that physical health is not solely determined by medical treatments or therapies. There are a variety of social determinants of health that influence a person's well-being, including access to healthcare, education, employment, housing, and more. In this article, we will explore some of the common considerations regarding the social determinants of health and how they apply to physical health and myotherapy.

Access to Healthcare
Access to healthcare is a crucial social determinant of health that affects a person's physical health outcomes. Lack of access to healthcare can lead to untreated chronic conditions and injuries, which can result in more severe health problems down the line.
At Simple Wellness Myotherapy, we prioritise accessibility by accepting private health insurance plans and offering affordable pricing options.
We also ensure that we provide a treatment plan that is inclusive of low cost or free at home care advice, such as exercises that can be completed at home without expensive equipment or subscriptions, and other home care or lifestyle modification advice that helps your manual therapy treatment become even more effective.

Housing
Housing quality and stability have a significant impact on physical health. Poor living conditions, such as mould or pests, can exacerbate chronic conditions such as inflammatory and autoimmune diseases, respiratory conditions like asthma, and allergies. We understand that living in an environment that causes a chronic condition to flare up can also lead to an increase of physical symptoms including pain, fatigue and restlessness.
Additionally, unstable housing situations can lead to stress and anxiety, which can negatively impact physical health.
As part of our myotherapy practice, we ask our patients about their life circumstances and work to provide them with resources to improve their living conditions or to find modifications that can help reduce the impact of those influences.

Education
Education level and access to educational opportunities can also affect physical health outcomes. People with lower levels of education are more likely to engage in unhealthy behaviours, such as smoking or unhealthy diets, which can lead to chronic conditions.
We also recognise that health education is somewhat lacking generally, from early childhood through to adulthood, and that there are a lot of outdated health beliefs that are no longer supported by evidence.
At Simple Wellness Myotherapy, we aim to educate our patients about healthy lifestyle choices and offer resources for further education and skill-building.

Employment
Unemployment or underemployment can lead to financial stress and inadequate access to healthcare, both of which can negatively impact physical health. As part of our myotherapy practice, we encourage our patients to prioritise their physical health, even if it might mean taking time off work or seeking alternative employment options that allow for better work-life balance.
We can also help advocate for a better ergonomic work environment by providing a letter to your employer with suggested modifications that will help you prevent injury and pain, and prevent them from having a WorkCover case - this might include the suggestion of having an official ergonomic assessment completed, or small modifications like switching a handheld phone for a headset; providing a chair with better lumbar support; or requesting that your employer allocate you lighter duties while you are being treated for an injury.

Community
Social isolation and lack of social support can lead to depression, anxiety, and other mental health issues that can also very much affect physical health.
Our myotherapy practice focuses on creating a supportive community for our patients, providing a safe and welcoming space for them to discuss their physical and mental health concerns.
We prioritise creating meaningful connections and therapeutic relationships with our patients. If you like to chat and socialise throughout your treatment, we’re here for that! If you prefer a quiet, peaceful treatment we will respectfully keep our discussion purely to the essentials of your treatment. Our therapists are empathetic and compassionate, and we can often tell if you’re feeling “not quite right”.
Where its needed, we can help refer you to additional support and our team are always happy to write up a letter to your GP or other healthcare professionals to make accessing care as simple as possible for you.

At Simple Wellness Myotherapy we understand the importance of addressing social determinants of health to improve physical health outcomes. We encourage our patients to communicate with us about their social situations and offer resources and support to help address any challenges they may face. We also aim to provide affordable, accessible, and high-quality care to all of our patients. By including the ‘bigger picture’ of our social factors to health, we can work towards creating a healthier and more equitable society.

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Pilates in Rowville with Anke Wagner

October 27, 2023, 5:13 pm

≫ Next: The MAT Muscle Meter - Measure What matters!

≪ Previous: Social Medicine

By Rachael Bird, Myotherapist

I recently had the pleasure of meeting with Anke Wagner, a local pilates instructor here in Rowville. Anke is a very experienced instructor, shes been teaching for nearly 2 decades, and based locally in Rowville for 9 years.

I interviewed Anke about her classes and her approach to pilates.

What services do you provide to the community and where are you located?
I offer Pilates classes in Rowville. The classes range from using the reformer equipment, and the Pilates chair and separate classes with just the aerial hammock.
The groups are small with a maximum of 3 people. Private classes are offered for beginners as well as clients with specific needs for their injuries.

How long have you been operating?
AnkePilates has been operating since 2006 and has been in Rowville since 2014.

What are your open hours?
Monday to Wednesday - 9:15-1pm, 5pm-8.15pm
Thursday and Friday 9:15 - 1pm

Private classes can be booked outside these opening hours.

What made you choose to teach Pilates?
I’ve always loved dancing and movement in general. From an early age, I’ve danced ballet up until my late twenties.
While living in New Delhi, India, I taught movement classes and Aqua fitness at the American Embassy. Following this amazing experience I began training myself in Pilates in Germany. Once I experienced the Pilates equipment it got me hooked and I knew I wanted to let others experience it too.

What types of people does your business serve?
I teach a variety of clients, currently from ages 12 to 80. My clients come from all around the eastern suburbs and mostly join to work on their strength and general fitness. I also have clients who join to form a fitness routine with me as well as enjoying the socialising of being in a small intimate group. Some are young mothers who need a bit of ‘me-time’, some don’t enjoy going to a normal gym, or are women in their 40-50s experiencing menopause.
No matter the diversity in clients, I always make sure to integrate fun and laughter during our workouts. If a client has ongoing health issues I offer to teach one-on-one.

What do you like most about it?
My favourite part about teaching Pilates is that it gives people confidence even when their mobility and moving range is limited.
There is also so much variety in movements that the Pilates method offers which lets me tailor the class to create challenges and to adjust and support each individual's needs.
And of course the way of teaching. I get to use a lot of visual language to facilitate a certain movement. Pilates is a big playground for me.

Tell us about you?
Besides my movement practices, you can find me going on long hikes through the Dandenong Rangers with my husband or enjoying all the flowers I’ve planted in my garden. I’m also on the path to becoming a Harp Therapist as well as giving Sound Massages.
My qualifications include:

Diploma of Professional Pilates Instruction, Polestar Pilates, USA
Aerial Yoga Therapeutics, Brisbane
AntiGravity Fitness Instructor, USA
The Garuda Method Instructor, UK
Yoga Instructor, Synergy Sydney
Nordic Walking Instructor, Melbourne
Certificate 4 Bowen Therapy, Melbourne
Aqua Instructor, Germany
Bachelor of Visual Communication of Fine Arts, Germany
(current) Sound massage Peter Hess Method, Germany
(current) International Harp Therapy, USA

How can people find more information or book a pilates class with you?
Information about classes can be found online at www.ankepilates.com.au
I can be contacted for enquiries and bookings by emailing info@ankepilates.com.au or by phone on 0439109775.

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The MAT Muscle Meter - Measure What matters!

December 11, 2023, 9:31 pm

≫ Next: How Pilates Can Help With Pain and Injury Recovery

≪ Previous: Pilates in Rowville with Anke Wagner

By Peter Pascalis, Clinical Myotherapist

Want to know if your painful side is weaker, and how much weaker so you can work on it? Thats what the MAT Muscle Meter lets us measure!

The MAT muscle meter - why we use these assessment tools?
In our clinic we see patients daily who experience some change from their "normal" state. People will seek our advice and treatment for their ailments because they don't want to rely on medications or they don't want to normalise their pain.

Regardless of how acute or chronic these conditions are, assessment of the dysfunction requires measurement if we are to conclude on a most likely diagnosis and be able to realistically set our treatment goals.
For example when you come in with neck pain we will assess the range of motion available to you before the onset of symptoms, whether it be tightness of muscles or pain at a certain range of movement. These markers enable us to form a baseline from which we can measure improvements in those specific impairments.

Measurement of factors like range of motion or strength can be estimated, and in most cases this could be enough, however if we want to get really precise on our measurements we have access to some great tools, like the MAT Muscle Meter!

How do we know that our treatments have been effective?
We could certainly ask the question and if all things have gone well we would be told that you're feeling great and life couldn't be better! At least that is what we'd both be working towards.

Recovery from injury or pain isn't always so easily and quickly measured by our immediate experience of symptom relief. We therefore need some data on what has changed following our treatments to know that we are tracking in the right direction for the long term resolution of your pain or symptoms.
Many devices exist that can help us as clinicians to get the most accurate data on pain or dysfunction by measuring for change before and after treatment. Much of that information will guide our treatments. The most simple version of this is the classic "how bad is your pain on a scale of 1-10?" which uses a number scale to rate your pain. Before treatment its a 7/10, and afterwards you report a 2/10? We call that a win! But how can we measure those wins even more precisely?

As pain and tension can be multifactoral we eliminate the guesswork by supporting our claims with confirmation that our treatments are effective both reassuring us and our clients.

The muscle meter tester is one example of a device that we can use to measure muscle strength, range of motion, and threshold to pain. All these variables when tested and changed in the positive will reassure us that we are well on the way to long term resolution of your symptoms. By measuring muscle strength we can prescribe exercises that aim to build strength equally in both sides of the body, when unequal it can be an underlying cause of dysfunction.
Measuring range of motion on the symptomatic side tells us if we have restored range to its pre-injured level. Pain pressure threshold tells us if painful points otherwise known as trigger points or muscle knots have been improved.

Although we can certainly gauge treatment effects in terms of seeing and hearing about those changes, confirming that our treatments have been successful by directly measuring those effects can be satisfying for both clinician and patient alike.

Want me to measure your strength as part of your next treatment? Book in and ask me about the MAT Muscle Meter!

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How Pilates Can Help With Pain and Injury Recovery

November 5, 2023, 5:00 am

≫ Next: Myotherapy & Martial ARts - Keeping You Moving!

≪ Previous: The MAT Muscle Meter - Measure What matters!

By Rachael Bird, Myotherapist

Pilates is highly effective in addressing muscular imbalances, as it focuses on core strength, flexibility, and body awareness. This makes it a perfect addition to your pain or injury recovery plan!

Pilates can help you in many ways, including:

Core Strengthening: Pilates exercises specifically target the core muscles, including the deep abdominal muscles, pelvic floor, and back muscles. Strengthening these muscles helps improve stability and support for the spine and pelvis, assisting in correcting imbalances.

Muscle Symmetry: Pilates workouts emphasise working both sides of the body equally. By engaging in exercises that promote symmetry and balance, Pilates can help correct discrepancies in muscle strength between the left and right sides of the body.

Alignment and Posture: Pilates focuses on proper body alignment and posture during exercises. By practicing correct alignment, individuals can retrain their muscles to maintain proper posture, which helps in addressing imbalances caused by poor posture.

Mind-Body Connection: Pilates encourages a mind-body connection, promoting greater awareness of how you move and use your body. This awareness helps identify imbalances and allows you to correct movement patterns that might be contributing to the issue.

Flexibility and Mobility: Pilates exercises often involve stretching and improving flexibility. Tight muscles can contribute to imbalances, and Pilates helps in lengthening and strengthening muscles to restore balance.

Targeted Muscle Groups: Specific Pilates exercises can be tailored to focus on particular muscle groups that are imbalanced or weaker. This targeted approach helps strengthen weaker areas to bring balance to the body.

Rehabilitation: Pilates can be used in rehabilitation programs to correct imbalances caused by injuries. The controlled movements and low-impact nature of Pilates exercises can aid in the recovery process.

It's important to start Pilates under the guidance of a certified Pilates instructor, particularly if you have known imbalances or injuries. They can assess your situation and tailor exercises that specifically target your imbalances while ensuring movements are performed correctly to avoid exacerbating any existing issues.

I recently met Anke Wagner, an amazing Pilates instructor here in Rowville. I interviewed her about her approach to pilates, and can recommend her classes to help with pain relief, injury recovery and maintaining a healthy and happy body.

Consistency in Pilates practice is key to seeing improvements in imbalances. Over time, with regular practice and proper guidance, Pilates can significantly help in addressing and correcting muscle imbalances, leading to a more balanced and functionally efficient body.

Head over to Anke Pilates to help build up your strength, Increase flexibility and movement today:
https://www.ankepilates.com.au/
Anke and Myself have partnered up in helping to offer more to our clients, and we’re excited to help share this with you.
She loves helping clients that have limited range of movement, and will help tailor classes to adjust and support each individual's needs.

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Myotherapy & Martial ARts - Keeping You Moving!

November 27, 2023, 5:00 am

≫ Next: Understanding and Overcoming Barriers to Recovery

≪ Previous: How Pilates Can Help With Pain and Injury Recovery

By Rachael Bird, Myotherapist

Myotherapy offers significant benefits to individuals engaged in activities such as martial arts, boxing, and self-defence due to its focus on addressing muscular issues and enhancing physical performance. These activities often involve repetitive and high-impact movements, leading to muscle strain, fatigue, and the risk of injury. Myotherapy techniques, including targeted massage, trigger point therapy, and specialised stretches, can help alleviate muscle tension, improve flexibility, and promote better muscle function specific to the demands of these practices.

For martial artists, boxers, and self-defence practitioners, myotherapy plays a crucial role in injury prevention and rehabilitation. By targeting the muscle groups involved in these activities, myotherapists can relieve muscle tightness, reduce pain, and address imbalances, allowing individuals to train more effectively. Additionally, myotherapy can aid in post-training recovery, facilitating faster recuperation from intense workouts or injuries.

Moreover, myotherapists often design customised exercise and stretching routines tailored to the specific needs and movements of martial arts, boxing, or self-defence practices. These tailored routines not only help in preventing injuries but also contribute to improving overall flexibility, range of motion, and physical performance, enabling practitioners to perform at their best while minimising the risk of potential injuries. Ultimately, myotherapy serves as a valuable tool in enhancing the overall physical well-being and performance of individuals engaged in these physically demanding disciplines.

I recently met Jim from RAW Life Australia. He's an experienced Martial Arts trainer who operates his gym just around the corner from us here in Rowville. I interviewed him about his training style.

Rachael: Hey Jim, tell us more about the services you offer to our community!
Jim: In short we provide training in confidence. We run tailored group kickboxing fitness classes, teens martial arts, adult combatives, self protection courses, workshops, as well as personal 1 on 1 sessions where we tailor the session to whatever the clients needs are. I do a lot of 1 on 1 work with people who are neurodiverse and to those that have extra needs.

Rachael: Where is your gym located?
Jim: We’re located at Factory 2, 3 Hi-tech Place, Rowville. Just off Laser drive.

Rachael: How long have you been operating?
Jim: Our full time centre in Rowville has been open since January 2020 but I have been teaching for over 35 years.

Rachael: What are your opening hours?
Jim: We’re open Monday to Friday from 6:00 a.m. until late, as well as Saturday and Sundays from 7:00 until 12:00, mainly for private sessions.

Rachael: What inspired you to teach martial arts?
Jim: I first started it as I felt I needed to learn how to fight but eventually realised that it was all about improving who I was as a human being, a husband, a father, a son, a brother, and as a friend. The synergy between the martial arts and life really grabbed me and now it all blurs into one.

Rachael: Tell us more about you and your experience
Jim: I have been training in the martial arts for almost 40 years and teaching for over 35 of those years. I am an instructor in several martial arts from around the world as well as an experienced personal trainer. I have competed in the UK, Australia, and the Philippines. I teach around Australia as well as having taught in England, Ireland, Belgium, Germany, Finland, Indonesia, UAE, and New Zealand. I have taught various community groups, private and public schools, as well as private organisations over the last coupe of decades in and around Australia. These days I actually find it hard to tell people exactly what I do. The best I’ve come up with is: I help people help themselves become better, whatever ‘better' means to them.

Rachael: We primarily treat people who have pain, injuries and ongoing health conditions. We see a variety of patients, from very sedentary office workers to highly physically active labourers and athletes. Our patient base varies from highly health conscious to people who struggle to maintain good health habits. What types of people does your business serve?
Jim: I help a wide section of the community, both here and abroad. From those who want to move better to those that want to become stronger and/or lose weight. I help people who want to be more confident or to build a better version of themselves. I also help people who want to learn self protection skills to those that want to explore the martial arts. I train people from 3 to people in there 80’s and people of varying needs. I help professionals to stay at home parents, people who are neurodiverse to people who are neurotypical, people who have disabilities to people who are able-bodied, as well as survivors of many of lifes trials and tribulations. Every day I have very different clients, on paper at least, in reality we’re all very similar so I just train ‘people’.

Are you interested in joining a martial arts class? Check out RAW Life Australia and let Jim know that Rachael from Simple Wellness Myotherapy sent you!

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Understanding and Overcoming Barriers to Recovery

December 16, 2023, 5:00 am

≫ Next: Does Heavy Lifting Cause Back Pain?

≪ Previous: Myotherapy & Martial ARts - Keeping You Moving!

By Duke Autret, Myotherapist

As a myotherapist, I've had the privilege of working closely with individuals on their journey to improved physical health and well-being. However, it's essential to recognize that achieving optimal health isn't solely dependent on the treatments we provide especially when it comes to more chronic conditions. There are so many moving parts to health that we can face complex barriers when striving for a healthier lifestyle. In this blog, we'll delve into these barriers and discuss strategies to overcome them. Let's explore the psychological and social factors that can affect the pursuit of a healthier lifestyle.

Barriers to Lifestyle Health

Before diving into overcoming these barriers, it's crucial to understand the key challenges people face:
1. Psychological Barriers - Psychological barriers include fears, doubts, or misconceptions that hinder individuals from actively participating in their health journey. For example, expecting healthcare professionals to provide a magical solution while taking a backseat in managing one's health.
2. Social and Cultural Factors - Social and cultural factors play a significant role in shaping people's health beliefs and behaviours. Communities or cultures with a tradition of relying solely on medical intervention may create a barrier to active participation in health.

The Myotherapist's Role
As myotherapists, we're not just providers of physical treatments; we're educators and guides on the path to wellness. Our role goes beyond hands-on therapy, extending to empowering individuals to take charge of their health.

1. Educating and Empowering - In a way we can take the role of a physical therapy and health teacher or coach, as though teaching a group of up and coming student therapists, only the student is becoming the therapist more themselves. We can educate our clients about the importance of active participation in their health. Encourage them to ask questions, seek and understand information, so they can be proactive in their own health and decisions on interventions.
Myotherapists can empower clients to understand the limitations of our treatments. While we offer relief and support, long-term health improvements depend on their active engagement.

2. Communicating Realistic Expectations - Setting clear expectations is vital. Clients should understand that myotherapy complements, but doesn't replace, a commitment to a healthy lifestyle.
Discussing the importance of self-care, lifestyle changes, and preventive measures. Be honest about the role of the individual in maintaining and improving their health outcomes.

Overcoming Psychological Barriers
1. Building Self-Efficacy - We help clients build self-efficacy, the belief in their ability to control their health. Encourage them to make small, achievable changes and acknowledge their successes.
Share success stories and examples of individuals who took control of their health through active participation.
2. Promoting Health Literacy - We encourage clients to seek knowledge about their conditions and treatments. Suggest reputable sources of health information and emphasise the importance of informed decision-making.
We provide resources on health literacy to enhance clients' understanding of their well-being.

Addressing Social and Cultural Factors
1. Cultural Competence - We endeavour to cultivate cultural competence to understand the unique beliefs and expectations of clients from diverse backgrounds. Respect cultural practices and beliefs related to health while promoting the benefits of active participation.

2. Community Engagement - As a small business we aim to get involved in community health initiatives. Collaborate with local organisations and promote health awareness. This can help change community norms and expectations regarding healthcare.

Embrace Active Participation in Health
As a myotherapist, my goal is to empower my clients to actively engage in their health journey, and I extend the invitation to all. Let's create a culture where as therapists, educators and clients we understand our roles in maintaining a healthy lifestyle, appreciate the importance of preventive measures, and work hand in hand together to achieve optimal well-being. By addressing these barriers and promoting active participation, we can make a significant impact in our lives and the. Together, we can overcome the psychological and social barriers to lifestyle health.

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Does Heavy Lifting Cause Back Pain?

January 10, 2024, 4:56 pm

≫ Next: looking for yoga in rowville? meet rosa!

≪ Previous: Understanding and Overcoming Barriers to Recovery

By Rachael Bird, Myotherapist

Lifting techniques can contribute to back pain - but like with so many things, its usually a combination of factors that lead to pain after lifting.

While I love helping people with back pain, I also understand that a lot of lifting related pain can be avoided by taking your time and managing the loads well. Here’s some of the nuggets of wisdom I give to my patients who injure their back while lifting.

Some of the most common factors I see that lead to this kind of back pain are:

Poor Lifting Techniques: Improper lifting techniques, such as bending at the waist rather than the knees, can strain the back muscles and lead to injury. Also keep in mind to be careful if you need to twist or lean while holding a heavy load. Generally these lifting techniques may be alright for a small number of light lifts, but if you know you need to lift a lot of items or you know that what you need to move will be heavy, pay closer attention especially as you start to notice fatigue.

Overexertion: Moving heavy items like furniture without proper rest or support can cause muscle fatigue and strain. Take smart breaks if you are going to be lifting heavy or frequently, whether thats a one off event like moving house, or regular weight training at the gym.

Lack of Conditioning: If you are not accustomed to heavy lifting or physical exertion, sudden lifting or moving activities can strain unconditioned muscles and lead to injury. Slowly build up your strength so that you can feel more resilient. If you have a sensitivity from a previous injury, take that into consideration when planning activities that need you to lift heavy things.

Inadequate Support: Carrying heavy objects without proper support or assistance can put excessive stress on the back. Where you can, use a trolley, box or bag, or recruit a buddy to help move a large, awkward or heavy object.

Repetitive Strain: Repeated bending, lifting, and carrying many items over an extended period can cause cumulative stress on the back muscles and spine. Take frequent breaks, even if the workload is light and especially if you are unaccustomed to lifting.

Pre-existing Conditions: If you have a pre-existing back issue or sensitivity, you may be more susceptible to back pain when engaging in heavy lifting or moving activities. If you’ve been injured in the past, make sure you take it slow and take care of yourself.

Are you planning to move house soon? Do you have a job that involves moving things around, loading or unloading things? Or do you know that you need to do some serious lifting in the near future? Here are some of my top tips to minimise the risk of back pain when you’re lifting:

Use Protective Lifting Techniques: Lift with your legs, not your back. Bend your knees, keep your back straight, and use your leg muscles to lift. Engage your core.

Ask for Help: When moving heavy or bulky items, ask for help or use moving tools (like a trolley or straps) to share the load. Are you moving house? Consider outsourcing it to a removalist, it will cost you money instead of injury and pain!

Take Breaks: Don’t overexert yourself. Take breaks during moving tasks to rest and stretch your muscles. Take a break before your body feels like it needs a break - by the time you’re feeling it, you probably needed to rest 10 minutes earlier!

Use Proper Equipment: Utilise proper lifting equipment or tools designed to reduce strain on your back.

Stay Active and Strong: Regular exercise and maintaining overall fitness can help prepare your body for physical tasks like lifting and moving.

Back pain resulting from heavy lifting or moving can be prevented by being mindful of these factors and taking appropriate precautions to protect your back and overall well-being.

Have you already hurt your back lifting something heavy and now need some pain relief? I’m here for you! Book in with me and we can make a plan that looks at relieving the pain in the short term, and building up the strength and resilience long term as a preventative to future injuries.

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looking for yoga in rowville? meet rosa!

February 22, 2024, 6:46 pm

≫ Next: Spinal Stenosis - How Myotherapy Can Help

≪ Previous: Does Heavy Lifting Cause Back Pain?

Have you met Rosa from Sunshine State Of Mind Yoga?
I recently interviewed her about her yoga classes offered here in Rowville at the FHF Gym.

Mel: Hi Rosa, tell us more about your yoga classes - what style of yoga do you teach?
Rosa: Hi Mel! I love teaching Vinyasa Flow yoga classes. Vinyasa is a term used to describe continuous or dynamic movements between yoga poses. Our classes are always planned around an intention.
When you arrive you are welcome to grab a cup of herbal tea and begin to slow down and relax a little. We begin with a short meditation in some sort of stillness, to settle into the space, our body and reconnect with ourselves, our breath and our emotions.
We then start to warm up the body moving a little more slowly to start. As we warm up we stay closer to the mat with our bodies. For example we may start lying down and warm up in a reclined position. We may then move to our sitting poses and poses that are done on knees, toes and wrists. Our warm up will then transfer into standing poses.
We then start to speed this up a little more as we start to move and flow through a sequence of yoga poses, including some balancing poses. Our flows change each class and are made up of a variety of asanas (yoga poses).
We then slow down our movements once again, moving our bodies closer and closer towards the mat to finish in a lying down position for our Shavasana. Our energetic and uplifting class will be sure to get you working up a sweat and get your heart rate pumping. Vinyasa can also help increase flexibility, strength, stability, calmness and focus.
Our yoga classes run for 60 minutes.

I also teach yoga to children, couples and families. I have held children’s and family yoga classes in the school holidays. I look forward to implementing these classes in my timetable for 2024.

I teach one on one yoga, small group, large group and mobile yoga classes, where I teach small groups and private groups in environments such as workplaces, schools, kindergartens and childcare centres.

Mel: Where is your yoga studio located?
Rosa: We are so lucky to be located in the yoga studio at Future Health and Fitness Gym (FHF) Rowville at 6 Laser Drive.

Mel: How long have you been teaching yoga? Have you always been based at FHF Gym?
Rosa: I have been teaching since the very beginning of my Yoga Teaching Training. I began this journey in November 2022. Every Saturday we had to teach a part of yoga class for the duration of our yoga teacher training. I love everything about teaching and have also been teaching primary school students for eleven years.
No, I haven't always been based at FHF. I started teaching my own yoga workshops and yoga classes in a space in Rowville that I hired weekly. I have also taught yoga at two gyms not too far from Rowville. None of them are as special as teaching yogis in your very own space.
I also teach mobile yoga, so for private bookings I travel to you!

Mel: What inspired you to become a yoga teacher? What do you love about yoga?
Rosa: It’s a special time just for me without any other distractions, to do lists, being needed and a time away from the whirlwind of life.
Recalibrates my nervous system and releases everything I have been carrying on my mind that day and beyond. It returns my mind and body to a place of calm and physically creates space in my body and creates space in my mind. Yoga returns me to my little light that is always within me but is too caught up in every day life to shine kindness on others.
Yoga creates a sense of ease and clarity and almost massages and soothes tension that I am carrying. It allows me to reground myself and reminds me to check in with how I am feeling. Yoga helps me be less reactive to stressors that arise all throughout the day. It's a reminder to slow down, fill my cup, to cultivate self love and feel worthy of that ‘ME’ time. It’s my time to listen to my own thoughts, listen to my body, a time to move my body and time to find stillness. A time to escape the whirlwind of life and reconnect me with my calm centre. A time to consciously feel my breathing. Yoga becomes a way of life. Once you practice it you start to sprinkle it in your daily life off your mat. You start to implement poses and breathwork depending on what you need and how you feel. Your body calls for what it needs. Turns all of my focus and awareness to the present and everything else just fades away.
I catch myself more and more in the present moment in my daily life whereas before I was always in the past or future. It’s a work in and a work out.

As I mentioned previously, my passion has always been teaching. I have had an interest in practicing yoga since I was a teenager. I always remember the feeling after having been to a yoga class, it’s something quite special. My husband and I took up yoga together before we got married and before having children. I practiced yoga up until I was heavily pregnant. Then yoga started to slip away from my life after having our first born. It is quite sad to think that when I needed yoga the most I just didn’t make space for my yoga practice. There was also never a space that catered for parents and moving children (toddlers). We then had two children and after quite some time I began to make time for self care for myself and I began to practice yoga again. The difference in my overall health was just a stand out. As a joke I would always say when I grow up I want to be a yoga teacher so I decided to undertake the training. I had to find a course that suited our lifestyle and keeping in mind that I had two children at home with me, a 2 and 4 year old. All of that aside I am so grateful I have the opportunity to share my love for yoga with others. I love sharing these ancient tools and techniques: including yoga poses, breath work, mindfulness, mantras, sounds and meditation to pass onto others, so that they can then implement them in their daily life and be a better version of themselves in the whirlwind of life and to help them return to their calm centre.

I have also been motivated to stay active, exercise and eat healthily. I enjoy trying out and learning about different ways to be the best version of yourself for yourself but also for your loved ones. I also love practicing and learning about gratitude, empathy, mindfulness, meditation and breathwork. Yoga is all of these things that I love doing, all rolled into one practice. All of these things have inspired me to become a yoga teacher.

Having children of my own, being a primary school teacher and my passion for sharing yoga with others, inspired me to do some extra training this year. This training was to further my skills in yoga as a whole as well as learn more about teaching yoga to children, couples and families.

Mel: What is your class timetable like? Do classes run daily?
Rosa: At this current point in time yoga classes run on Mondays, Tuesdays, Thursdays and Saturdays, with the potential to run more classes at different times throughout the day in the near future.
Monday: 9.45am, Child Friendly Flow Yoga, 45 mins
Monday: 10.30am, Pre Primary Kids Yoga, 30 mins
Tuesday: 4.15pm, Primary Kids Yoga, 40mins
Tuesday: 5.15pm, Flow Yoga, 60 mins
Thursday: 7.30pm, Flow Yoga, 60 mins
Saturday: 9.30am, Flow Yoga, 60 mins

Child friendly yoga flow:
This class is for parents or carers who have children that are still babies and or are not babies any more (children that move). Classes are also available for people who do not have children but they need to keep in mind that there may be little people present in the class.
Our ‘child friendly’ yoga flow class is a light- hearted, anything goes, no judgment sort of yoga class to join in on for many reasons. Enjoy a warm tea, not boiling for safety reasons. Make connections and socialise with other Mummas and carers. Come for the calming aromas that fill the room. Escape the cold in our toasty warm space. We may not be practicing in absolute silence BUT we are gaining tools to practice at home and use in our everyday life when things start to get a little out of control. These tools can be used to calm our nervous systems, our minds and our bodies. We are also gaining the benefits from the many different poses we practice during our flows. We are tapping into and calming our parasympathetic nervous system through our pranayama practices, our breath work. These breathing practices can also be implemented throughout our busy days to reground us but to also help us stay calm in times of absolute chaos. During those challenging times, it’s when the real yoga happens within us. A children’s play corner is offered during this class.
School holidays: family yoga and yoga for children

Weekly yoga classes for children:
Pre primary yoga classes
Primary age yoga classes
Teens can join adult yoga classes for a reduced cost.

Yoga Workshops: I have also run yoga workshops that run for approximately 90 mins. I look forward to teaching more workshops in 2024.

Retreats: Also coming in 2024 is our first yoga retreat. More details to come!

One on one yoga: I also teach yoga one on one. Some people want to slow things down at the beginning of their yoga journey to practice their alignment in yoga poses. One on one yoga can be really beneficial for this.

Private groups: I also teach small groups and private groups in environments such as workplaces, schools, kindergartens and childcare centres.

Mel: Who are your classes most suitable for? Do you run beginner and advanced classes?
Rosa: Our classes are suitable for all ability levels as well as beginners. What I love about yoga is that there are always alternative poses, modifications, easier options and more challenging options with every single yoga pose.

Mel: If someone with pain or limited mobility wanted to join your class, would it be appropriate for them?
Rosa: I read this saying once, “If you can breathe, you can do yoga.” Everyone can do yoga. Yoga is suitable for everyone. Yoga is known to decrease pain and increase mobility. Also what I love about yoga is that we can use yoga props to assist with pain and mobility. We use yoga blocks to help support us in yoga. Props are not a weakness but to support us and enhance our practice. Yoga can even be done sitting in a chair and or using a chair or wall to support us.

Mel: We hear a lot "I'm not flexible enough to do yoga!" What do you think about that? Is it important to already be flexible before starting yoga?
Rosa: I hear this all of the time. You have to start somewhere with everything. Whether it be your flexibility, strength, healthier food choices and so on. Yoga will increase your flexibility but yoga is so much more than that. I always say to people, yoga is not about touching your toes, it’s all about what you learn about yourself during your journey. All our bodies are different from one another’s as well as day to day. On some days you may not be able to lift as much weight as the day before, or run as far, or stretch as deep as yesterday but your yoga practice is all about honouring where you are physically, emotionally in that very moment. Yoga is also about connecting with yourself and drawing all of your attention just to YOU. It's not competitive therefore we don’t compare ourselves to others around us, our gaze is always towards ourself and our own mat. It's about what the pose feels like not looks like.

Mel: How many people are in a typical class with you? Is it a big group, or a smaller class?
Rosa: At this current time, our yoga classes are smaller in numbers than other studios in our area. This way I can really focus on each individual and offer modifications to cater for different abilities.

Mel: Do you provide the yoga equipment? What might a student need to bring to a class with you?
Rosa: Some yogis like to bring their own mat and block/s. There are mats, blankets and blocks available to use in our space.
Just bring a water bottle. Filtered water is available in the gym if you need a refill. There’s always tea available to drink.

Mel: Do people need to be a member of FHF Gym to access your classes?
Rosa: Our yoga classes are available for everyone! Non members and members of FHF.

Mel: Tell us more about booking for a class - how much is it to join a class, do you offer class passes, and how does a student book into your class?
Rosa: It’s $15 for your first class.
After that, a five class pass is $110. Brings each class to $22.
Casual drop in class is $25.

You can book in by calling or sending a text to me on, 0422 788 017.
You can also message me on Facebook or Instagram.
FB: Sunshine State of Mind Yoga https://www.facebook.com/profile.php?id=100092499735987
Instagram: @ssom.yoga
Bookings are essential.

Mel: Do you often receive Myotherapy or Remedial Massage yourself?
Rosa: Absolutely love remedial massage. Helps immensely with a range of aches and pains.

Mel: Are your classes suitable for someone recovering from injury or living with a chronic pain condition?
Rosa: Definitely suitable. Yoga can decrease chronic pain and I feel along with our movement and breath we can heal and soften those darkest parts within our body. With injury and pain, we would always support those areas using yoga props and also provide modifications and alternatives during our yoga practice. Yoga can sometimes feel uncomfortable for everyone including myself but we need to ensure we adjust our bodies in different poses to not feel pain. I will always guide you through your practice to assist with this.

Mel: Is there anything else you'd love our patients to know about you or your classes?
Rosa: I think that Yoga is sometimes misunderstood. I like to think of yoga as a moving meditation. There are thousands of benefits that you can receive from practicing yoga. Yoga literally means to yoke and to unite. Yoga is to create union between the mind, body and spirit. Yoga can be challenging both physically and mentally, yet so soothing. Yoga can mean something different to everybody that rolls out their mat.

Find us on Facebook:
Sunshine State of Mind Yoga, https://www.facebook.com/profile.php?id=100092499735987
Find us on Instagram: @ssom.yoga
Call or text me Rosa on 0422 788 017 for any queries or bookings.

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Spinal Stenosis - How Myotherapy Can Help

March 11, 2024, 4:09 pm

≪ Previous: looking for yoga in rowville? meet rosa!

By Duke Autret, Myotherapist

Spinal stenosis is a condition that affects the spinal canal, the space within the spine housing the spinal cord and nerve roots. This narrowing of the spinal canal can exert pressure on the spinal cord and nerves, leading to a range of symptoms. In this article, we delve into the intricacies of spinal stenosis, exploring its causes, symptoms, and diverse treatment options

Causes of Spinal Stenosis
Spinal stenosis can arise from various factors, including:

Degenerative Changes: Conditions like arthritis or disc degeneration can gradually narrow the spinal canal.
Herniated or Bulging Discs: Discs that protrude into the spinal canal may compress the spinal cord or nerves.
Congenital Conditions: Some individuals may have a naturally narrow spinal canal from birth.
Trauma or Injury: Spinal stenosis can develop in response to spine-related trauma or injury.

Symptoms of Spinal Stenosis
The symptoms of spinal stenosis manifest differently based on the severity and location of canal narrowing. Common symptoms include:

Pain or numbness in the back, legs, or arms.
Weakness or tingling sensations in the extremities.
Difficulty walking or standing for extended periods.
Loss of bladder or bowel control in severe cases.

Treatment Options for Spinal Stenosis
Effectively addressing spinal stenosis through myotherapy involves tailoring treatments to the individual's symptoms and the severity of the condition. Myotherapy, with its specialised focus on muscle and soft tissue therapy, offers targeted interventions for relief.
Myotherapy Techniques

Myotherapy Exercises: Tailored strengthening and stretching exercises play a crucial role in alleviating pressure on the spinal cord and nerves, thereby reducing the symptoms of spinal stenosis.
Soft Tissue Massage: Myotherapists utilise soft tissue massage to target specific areas, releasing tension and promoting healing in the muscles surrounding the affected spinal region.

Trigger Point Therapy: Targeted pressure on specific muscle points aids in relieving pain associated with spinal stenosis and improves overall range of motion.
Myofascial Release: This technique stretches and releases the connective tissue around the affected area, enhancing circulation and reducing pain.

Medical Management
In conjunction with myotherapy techniques, managing spinal stenosis symptoms may involve specific medications by working with a GP:
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): These medications help alleviate pain and reduce inflammation associated with spinal stenosis.

Pain Medications: Myotherapists may collaborate with healthcare providers to incorporate pain medications into the treatment plan for enhanced relief.

Or a specialist Doctor or Orthopaedic surgeon:

Injections: Corticosteroid injections administered by myotherapists can precisely target and reduce inflammation in the affected area, providing focused relief from symptoms.
Surgical Considerations: While myotherapy primarily focuses on non-invasive techniques, in severe cases, myotherapists may work alongside surgical interventions to relieve pressure on the spinal cord, potentially involving vertebrae removal or spinal canal widening. Myotherapists can offer pre-surgical and post-surgical care that can help a patient to have improved outcomes of the surgery.

Embracing Relief and Preventing Spinal Stenosis through Active Lifestyle through Myotherapy
While complete prevention may not be possible, myotherapy emphasises proactive measures to reduce the risk of developing or worsening spinal stenosis:

Myotherapy: Strengthening and stretching exercises alleviate pressure on the spinal cord and nerves, reducing symptoms.
Postural Awareness: Myotherapy emphasises good posture, educating individuals on maintaining spinal alignment to reduce stress on the spinal canal.
Tailored Exercise Programs: Myotherapists create customised exercise routines to strengthen and maintain spinal flexibility, promoting overall spine health.
Maintaining a Healthy Weight: Myotherapists guide individuals on exercises and lifestyle modifications to support a healthy weight, minimising strain on the spine.
Lifestyle Choices: Encouraging individuals to avoid smoking, a habit linked to the development of spinal stenosis, is a crucial aspect of myotherapy preventive care.
Spinal stenosis, with its range of symptoms, necessitates a comprehensive approach for effective relief and management. Seeking guidance from a myotherapist can be the first step toward an active and healthy lifestyle, tailored to your individual needs. Consult a qualified myotherapy professional today to embark on the journey towards relief and improved well-being.

Do you have a diagnosis of spinal stenosis? Management of this condition is possible, particularly in the early stages of diagnosis. Book with our team to discuss the most important steps you can take to care for your spine.

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