StretchCoach

Trust me, I'm a Physiotherapist

Hello friends Special offer: - TWO 1 HOUR TREATMENTS FOR THE PRICE OF ONE I hope and trust you are all well and have thoroughly been enjoying the warm spring weather. (If you have then obviously you have not been living in Melbourne). As a lead up to Christmas and the stress associated with same, as well having a number of sports now back into pre season training (and muscle soreness from the additional running and workload) I am offering a two (2) I hour treatments for the price of one (1) up to the end of December. I.E. for $70 you get 2 treatments. (You will need to take the second treatment prior to the end of January 2017.) Please give me a call, send me an email or contact me on Facebook to make an appointment time that is suitable. Hope to see you soon. Stay happy and healthy

Hi, as we know “Spring’ is now just around the corner and now is the time that many of us start to think about getting into shape for the up coming summer and holiday period. But sometimes the winter blues and stiff muscles from inactivity over the cold winter months give us second thoughts and delay the start of our exercise and fitness programs. Well I am offering a special (1) hour massage rate of only $50.00 over September to help reduce that stiffness and tightness that may help motivate you to get into your training (maybe even this weekend). You may also find that you want to come back a week or so later to help reduce some of that muscle soreness that often results after a kick start to any exercise program after a prolonged time of inactivity. Please give me a call of 0422 165 685 to make a booking. Have a Happy and Healthy day.

How to stretch and strengthen the glut max (Butt) muscles

Good evening everybody I have attached a Utube link for some great information and exercising the those lazy glute muscles. The presenter is very enthusiastic, but they are well worth undertaking on a long term basis, as correct activity of these muscles can help with a lot of lower limp and back issues. https://youtu.be/wNrS-tSFZyY

Good evening all, I am often asked how long and when should I use my Foam Roller or Spikey balls and there has been some different opinions and resulting outcomes. The following is an article I recently read from the Rocktape website that may assist. Enjoy and stay happy and healthy:- Self-myofascial release with RockNRoller and RockBalls. What does the evidence say? “Self myofascial release” (SMR) is a popular intervention that many athletes use as a form of self-treatment for areas of muscle tightness, to assist with recovery and as part of a pre-match warm up. Most athletes are familiar with foam rollers and spikey balls for this purpose, and they can be a valuable adjunct to physio or massage treatment, although some people probably classify them as torture devices! Despite the popularity of these tools, and the obvious clinical benefits that we see with their use, there is a lot of debate in the research about the actual way that they work, and also what is the ideal length of time that they should be used. In a recent systematic review of the SMR literature, the findings were that as a pre-activity “warm up”, or to increase joint range of movement, the benefits of SMR can be seen with as little as 30-60 seconds of treatment to one muscle group at a relatively fast rate, repeated 2-5 times. This has been shown to improve joint range, but importantly not reduce the power/output of the muscles targeted. For recovery, and to reduce “Delayed Onset Muscle Soreness” or DOMS, it seems that between 10-30 minutes of treatment to the affected muscles per day has the best outcome. The question of what is happening underneath the RockNRoller or RockBalls within the tissues remains controversial. One theory is that the effects are related to improvements in the sliding ability between tissue layers. Another is that it may be due to increased temperature and blood flow in the target tissue, whilst some believe that the effects are likely to be related to changes in the nerves firing to and from the brain, and that the brain subsequently “allows” the tissues to move more freely. It is likely that the exact benefits will be partly attributable to all of these theories. So it appears that if you are using your RockNRoller or RockBalls before exercise, shorter duration time and faster rates of movement could be the most effective. However, for recovery after exercise, slower movements over a longer duration could be the way to go. The fact that the treatment rate could be important would lend itself to a more neural reason for the benefits seen and felt, given that the mechanoreceptors within the tissues respond to different rates of pressure/load. Come along to a Movability course to find out more about SMR techniques and where these techniques fit into the Rocktape Movement Pyramid. The Pyramid provides practitioners with a framework of techniques to ensure that movement dysfunctions are identified, interventions applied, and changes locked in. Cheatham, S.W., Kolber, M.J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. The International Journal of Sports Physical Therapy 10 (6) 827-838.

Pulled Muscles, Scar Tissue and Re-Injury

The below link provides some really good advice and information in simple language on Scar Tissue related to muscle strains. I would be happy to look at providing Deep Tissue Sports Massage treatment in helping with your recovery. http://stretchcoach.com/articles/scar-tissue/?utm_source=vip&utm_medium=ebook&utm_campaign=stretching-tips

Key Stretch of Importance #03 - Kneeling Hip and Quad Stretch

Stretching Alignment and Proper Hamstring Stretching

Your Musculoskeletal Specialist

This newsletter contains some good easy to follow information, videos, Utube clips to help strengthen abdominals and stabilize the core. Strong core and abdominals will often help to reduce lower back pain. Let me know if you find the information useful. Have a Happy and Healthy day.

Hello all. With Easter just around the corner, are you stuck for an alternative gift (rather than chocolate). Then a Gift Certificate maybe your answer and provide your Family and/or Friends with the gift of better health and energy. Please contact me for more details. Have a Happy and Healthy day.

Ian Wood Remedial Massage Therapist's cover photo