We talk about "feel good hormones" without realizing our habits influence the production of an integral part to our wellbeing, an intangible invisible natural "medicine"

3 already mentioned in the previous post and, the 4th one being


Oxytocin


Quoting: "... engage in activities like exercise, spending time with loved ones, practicing gratitude, getting enough sunlight, enjoying the activities that bring you joy, incorporating mood boosting foods into your diet."

....and to quote from a Henry Food Health article..." cuddling with loved ones. Having sex...and massage."

Looking to bad habits is possibly the first baby step toward self help.

Suffering from sleep deprivation, substance abuse knows to increase levels of stress, tension, leading to mental and physical disabilities.

Medicine abuse another factor creating a chemical imbalance .

Looking fwd to further assisting you in your self help journey to a mindset geared to a stronger spirit, mind and body.

-.-

To repeat...

Always to listen to the symptoms and where the pain may be.

Get a bit of history.

Then to "map" the body and look for the possible cause.

Knee, calve and foot issues.

I talk about the ripple effects on our body and how pain can originate from underlying conditions.

Vascular conditions, (would be diagnosed by a health worker ) as opposed to muscular conditions requiring a different approach and care when applying therapy.

Going forward, further to discuss the interlinking of knee, calve and foot challenges.

Briefly...in most cases of muscular challenges

to rest, support, stretch and massage as per requirement.

Understanding some of the symptoms and why , goes a long way to self help.

Let me help you get there and begin to feel less physically and mentally stressed

-.-

The lower leg.

Working in conjuction with the upper leg and foot performing key functions relating to movement.

The mistake one makes when dealing with injury, aches and pains and not realizing the basic functions performed by the lower part of the body and how each region interacts impacting on movement and leading to debilitating ripple effects on healthy joints and muscles.

From muscular to ligament and tendon sprains, strains and injury, understanding the function of the lower leg eg the knee - flexion and extension one could pinpoint the possible therapy and remedy to be applied.

That fine line between movement and no movement, application of pressure and support, heat and cold treatments.

Medical / Sport Massage and acupuncture.


I look fwd to being of assistance.

-.-

Lets talk about

Sciatica and the ITB.

When having ITB issues one tends to feel a pain in the hip, down the side of the leg and just above the knee.


Causes.

Tight muscles and inflexibility.


Overuse and stressing the connective tissues.

Sciatica on the other hand starts in the lower back runs down the buttock / glute muscle and leg to the heel.

Two quick relieving stretches

Sciatica- laying down , making sure back NOT arched upward, bending the affected leg, pulling your knee to your chest.

ITB- taking it one step further, take your knee with your opposite hand and pull it toward your opposite shoulder.

In both cases a stretch to be felt in the lower back, hip and glutes.

Elasticising ones muscles and making flexibility possible with a few morning routine stretches.


Ask me more, especially what NOT to do when suffering from either.

-.-

Posture. Injury. Support.

It ain't rocket science, but a few reminders.

Bad posture leads to aches and pains, strains and can even affect one's confidence.

Good posture means spinal health and engaging ones muscles, strengthening one's core.
One of the biggest areas overlooked when it comes to addressing one's posture is, one's resting /sleeping space, driving habits and work station.

An automatic adjustment occurs that keeps our head , shoulders, back and hips straight.

An example of a "posture" injury would be a pain felt in the shoulders due to a slumped position at ones work station, affecting the lower back going to mid and upper back all the way into the neck.

The ripple effect of bad posture shall trigger aches and pains and lead to debilitating movement that can be avoided by changing a few bad habits.

Let's talk about changing a few of those bad habits.

Give me a call or , even better make an appointment and let's see what can be done.

-.-

Muscle memory

There are two types of muscle memory.

The one concentrated on here is not the one of memory stored in the brain to repeat learned activities ( sometimes referred to as motor memory), but rather focusing on the growth of muscle tissue through repetition and regular practice.

And because the brain is the centre controlling movement, when injury takes place, so one adjusts to the "pain", leading to posture issues, healthy muscles strained and developing bad habits to "soften" the pain and get through ones working day. ( the importance of therapy)

A fast paced busy life may lead to irregular exercising.

Not only does regular exercising and stretching enhance ones wellbeing, but for those looking to build strength, change "shape" or simply keep fit.

Here is a simple example why diligence, perseverance and setting a goal knows to have its benefits even when life gets too busy.

Tom
and Jerry are both new to training.
Tom is persistent and consistent in his training and goal set and, over a period of time sees the results in his physical appearance.

Jerry, on the other hand, over the same period of time, is not as diligent in his training and exercising and a very minimal change is seen in his physique.

Both decide to take a few months break from their training routine.

On returning to his exercise regime, Tom regains muscle weight and definition quickly.

Jerry on the other hand has to go back to square one and rethink his strategy and approach when it comes to goals set and training.

His muscle gain will not be as quick and successful as Tom's shall be.

Repetition and regular practice = muscle memory = regain muscle mass and strength faster.

Looking fwd to assisting with muscle maintenance

-.-

Blood flow and blood pressure regulation and understanding why it is important to move around and stretch after long periods of immobility eg. sitting.

Heart, lungs, artery, veins, capillaries pumping oxygenated blood where the body needs it, diverting it from other areas.

Long periods of "immobility" can be responsible for various health issues, muscle and bone loss thus a depletion of strength and endurance, degeneration of joints.

All of the above having an impact on ones life from psychological to physical.

Considering that every cell in a person's body needs oxygen to produce energy, and that oxygen cannot be stored or saved by the body, then to understand the importance of mobility and why slight changes to bad "lazy" habits lead to better wellness overall.

The heart and lungs working in conjuction feeding the body with oxygen required for collagen reproduction, healing and strengthening the immune system.

Breathing exercises.

Let me share with you a simple method, the first step I take to clear the mind and settle and connect with my mental, spiritual and physical.

It starts with a mind not distracted, unburdened .

-.-

Routine and boundaries.

Why is routine and boundaries important?

One of the key factors addressed when dealing with ADHD...and should be practiced for overall health and wellbeing.

A fast paced lifestyle where uncertainties, safety and security place major demand on mind and body and spirit, need an outlet.
A positive outlet.

Routine and boundaries in this case relate to healthy habits reducing stress and anxiety, heightening energy and mental sharpness.

Social interaction, professional interaction and family interaction all interlinked leading to a sustainable, achievable wellbeing.

Resting periods.
Sleep.
Eating.
Exercising.
Time management and work....all worthy of attention addressing "routine with boundaries" to enhance and cultivate a mindset positive.

Let's work on it. YOU know yourself better than anybody else...now let me mediate and show you where you have gone wrong.

-.-

There is a close relationship between the sciatic nerve, adductor and hamstring.

The importance, should the injury be severe , to have it looked at by a medical practitioner.

Once the injury is diagnosed , then to look for post care and therapy to alleviate the pain and promote healing .

For example, the interaction of weak muscles and tight muscles may lead to referral pain, a misdiagnosis of the therapy required .

In certain cases suggesting certain exercises and stretching can worsen a condition.

Thus to be careful eg. when diagnosing "hamstring strains" should sciatica be present.

Tight adductors = back, hip, groin and knee

Hamstring = hip, buttocks, back of thigh / leg

Sciatica = back, buttocks , hip, leg.


A very very close anatomical relationship that can lead to misdiagnosis.

Movement and the anatomy.

I look fwd to helping you understand why you might be feeling the aches and pains you do.

See you soon.

-.-

Shoulder, rotator cuff and tendonitis.

One of my personal nightmares and one of those physical challenges and symptoms quite prevalent in many.

Pain.
Weakness.
Limited movement.

Quoted:
" the rotator cuff is a group of 4 muscles and their tendons that surround the shoulder joint enabling movement and stability"

*Sport disciplines or jobs requiring repetitive movement. Overuse.
*Strain and injury
*Degeneration

In severe cases one might need surgery but, self help is simple and easy.

Stretch exercises when the tightness is not excessive.
A more severe stage of tendonitis may require rest initially.

Massage therapy and acupuncture.

I look fwd to helping you relieve that pinched tendon, increase your range of movement and lead to more restful sleep.

-.-