How to make the most of your Spikey Massage Ball

One of the most common questions we’re asked about them is, “how do I use it?”.

A Spikey Massage Ball can be an effective tool in releasing muscle tension, but not many people know how to take full advantage of them.

Watch Holly’s top 4 tips on how you can make the most of your Spikey Massage Ball, and start to minimise muscle tension & discomfort.

Haven’t got your hands on a Spikey Massage Ball yet? We’ve just replenished our previously sold out stock, and have them ready for you in both clinics for only $12 each. Pop in or give us a call on 8418 3812 to grab your own!

Please ask your Remedial Therapist if you’d like more info on how you can use them, or have any other questions.

The Cricket’s coming to town!

 

Whether you love your beach cricket or play competitively, we have good news: cricket can improve your muscle strength as well as your overall health and fitness – here’s how.

With the ICC Cricket World Cup being hosted in Adelaide this week, all eyes are on this iconic Aussie sport.

As you watch the game from the sidelines this month, you may not be thinking of health and fitness – particularly given the amount of standing around that cricket involves.

But if you think you’re not getting any benefit from all those cricket games you play every summer, think again.

 

Cricket and your muscles

Cricket involves short bursts of energy as you bowl, leap to catch cricket balls and run for your life between wickets.

Bowling a cricket ball involves only a few key muscles, including:

  • Pectorals
  • Latissimus Dorsi
  • Deltoids
  • Trapezius
  • Abdominals and Obliques

These muscles contribute to the bowling motion as you swing your arm over your head, rotate your arm over your shoulder and pull downward before throwing the ball.

Your bowling action is supported by a range of secondary muscles, including your biceps, wrist flexors – as well as muscles in your legs when you run before bowling.

The muscles that enable you to run with speed and leap to catch cricket balls include:

  • Quadriceps
  • Gluteals
  • Hamstring
  • Calf

Batting also requires core strength with a focus on your abdominals and obliques, gluteals and upper body muscles.

 

Cricket and your health

Regardless of whether you play cricket with family and friends on the beach or at a more competitive level, playing a good game of cricket works a variety of muscles in your body.

When you’re bowling, you need to sprint up to the delivery and use your arms, shoulders and core strength to thrust the ball.

If you’re fielding you may stand around a lot, but you need to be ready for action at any moment so you can sprint to get the ball and throw it back.

Batting gives your core a workout, as well as your upper body.

Here are some of the more general ways a game of cricket benefits your health:

  • Fitness – cricket requires endurance and stamina as well as great physical fitness – plus, if you’re running on sand, you’re giving your body an extra workout!
  • Strength – you’ll need bowling strength as well as the ability to whack the ball.
  • Hand-eye coordination and ball-handling skills - throwing and catching works your ball skills.
  • Sprinting – you’ll need to run for your life between wickets and catch balls, and sprints are a great way to improve your overall fitness level.
  • Core strength - bowling, running, jumping and batting are all actions that work your core strength and fitness.

 

Common injuries from cricket

The most common injuries that cricket players receive tend to include muscle injuries like hamstring strains and side strains.

Lower back pain is also common among bowlers.

You can avoid cricket-related injuries to your muscles by warming up and stretching before you play, adopting the correct bowling and sprinting technique, restricting the number of overs bowled throughout the day, and cooling down properly.

If you play cricket on a competitive level and are looking for ways to improve your muscle strength for bowling, training your muscles with weights on a regular basis will help. Always ensure that you are giving your muscles enough rest time, too.

 

So if you’re inspired to start up a game after watching the ICC Cricket World Cup this week, don’t forget to think of your muscle health.

A sports massage can help to ease your muscles if you’re feeling sore and strained – and we have a range of massage options that can help. Get in touch to find out more about our sports massage services, or book online to see one of our Remedial Therapists today.

 

 

Our top tips on creating a stress-free life.

organised craft[1]

With “Mad March” & the end of summer fast approaching, we’re in the lead up to some of the busiest times of the year.

As Remedial Therapists, it’s no surprise that during these busier months many patients are dealing with additional stress, which can create increased muscle tension – particularly in their neck, shoulders and upper back.

So to give you a helping hand, we’ve recruited Julie from Life in Order to give some tips on how to keep life under control in the lead up to Mad March, and ultimately how to create a better environment for yourself & your body.

Julie, a Professional Organiser says being organised “allows you to enjoy life more, as it frees up your time so you’re able to spend it with friends and family on activities you like”. Many people avoid looking ahead to figure out what they’re doing for the rest of their week or month as it may seem daunting or just too hard – but it can allow you to have fewer frustrations in your daily life, which in turn can help to reduce stress.

Almost everyone makes life more difficult than it needs to be at some point, so Julie’s put together the top 3 mistakes people make when planning to give you a hand with your own schedule.

  1. Trying to do too much – you are only one person and therefore expectations have to be realistic. There is no point in having 20 things on your daily ‘to do’ list when you know the report you have to write will take you half a day to complete. Be fair to yourself and make your plans achievable.
  1. Not prioritising – there will always be things you could do with your time, however the key is to prioritise what needs to be done so you can then enjoy more of what you want to do. Try and do the 3 key things on your list before lunch and then treat yourself for getting these priority tasks complete.
  1. Approaching the schedule (week) as a chore –this is your chance to organise your week (and life) to include the things you want it to and take control, so approach it energised and enthusiastic for all that you are going to accomplish. Of course there will be the tasks that need to be done, but the key is to overshadow these with the enjoyable things such as a bike ride before work on Friday morning or a dinner with friends on Wednesday.

 

Now you know the biggest trouble-making behaviours, here are the easiest 3 things you can do to de-clutter your life.

  1. Stop stuff coming in – this refers to both physical possessions as well as information clutter. There is a general rule with staying organised of ‘one in – one out’. If you bring a new top into the house then one has to go. Unsubscribe from emails and updates that are no longer of interest or you don’t get the time to read. They are just adding extra stress to your day.
  1. Keep it small – Don’t let the idea of de-cluttering your entire life and home overwhelm you. Instead just break it all down into manageable sized pieces. Start de-cluttering an area that is small and could be accomplished in less than 30 minutes (or 10 minutes if you know how). This may be a junk drawer in the kitchen, your glove box in the car or perhaps the content on your smartphone.
  1. Talk to a Professional Organiser – if you really feel you need to de-clutter but don’t know where or how to start a Professional Organiser can assist you. We can help make the process quicker and easier for you with less stress by giving you tips and the tools to help you get organised and stay that way for life.

 

We hope these tips can give you a helping hand when planning your week, month and the rest of your year. Not only to keep you feeling in control and on top of everything, but to make sure no excess tension creeps into your neck, upper back or shoulders.

If you are finding that excess stress and tension is causing you pain, give us a call on 8418 381 or book online here and we can do our best to help get you back on track.

 


 

 

Julie is a member of the Australian Association of Professional Organisers and has over 15 years’ experience implementing process improvement initiatives, systems and project management. Critical to her success has been her ability to establish cross functional systems and setting SMART goals! Leveraging these attributes has delivered successful outcomes in all areas of her client’s lives for keeping ‘Life in Order’.

“I enjoy working with busy families helping them implement systems to better balance their family and work life, such as solutions for getting out of the house in the morning, managing the influx of paperwork, meal planning, time management as well as space and storage solutions and de-cluttering. Outcomes include reduced stress and the freedom to focus on what is important to them.”

 

 

BMCR’S Top 5 Tips For Beginner Cyclists!

Sir Pat & Sir Stew

With the lure of warm weather and the excitement of the Tour Down Under, many people are keen to start cycling. It’s fun, it’s great for your fitness, it’s far cheaper than petrol, and it’s also an excellent way to see the world. So where do you begin?

  1. Pace yourself

If you’ve never cycled before, make sure you start with short, frequent rides. One big ride will mean no riding for several days afterwards while your muscles recover—not much fun. Just let your body adjust to the exercise and position gradually, and you’ll be surprised at the distances you’ll soon cover!

  1. Find a cycling buddy

Riding is even better with a friend, especially if they’ve spent longer in the saddle than you and can give you tips and encouragement along the way. In addition, nothing is more motivating to get you out of bed than knowing that someone is waiting for you to join them!

  1. Make sure your bike is in good condition

If your bike is second-hand, get it checked out by a good bike shop to make sure it’s ready to be ridden so you don’t have any nasty surprises out on the road or trail. If your bike is new, ensure your tyres are pumped up to the correct pressure (it will be written on the tyre’s side—look for the psi rating) and your chain is lubed, then away you go!

  1. Consider a bike fitting

If your rides are resulting in aches and pains, or if you’re just not sure if you’re in the right position, a proper bike fitting is highly recommended. It will make sure the bike fits you (rather than you having to fit the bike), and will get you as comfortable and efficient as possible.

  1. Have fun!

It doesn’t matter if you aren’t the fastest or the fittest—what matters is getting out there and enjoying yourself! Savour the views at the top of the climbs, enjoy the wind in your hair on the descents, and give your fellow cyclists a friendly nod or wave along the way to spread the love.

As a special for Bodyline customers, we’re offering you a discount on our bike fittings!

Normally $180, you’ll be able to book one in for $150 and save $30. Just click here (http://bmcr.com.au/service-booking.html) to book, or phone 08 8410 9499. Hurry, though—this offer is available until Feb 28, 2015. Don’t forget to say Bodyline sent you!

Bio-Mechanics Cycles & Repairs is Adelaide’s premier bicycle servicing and repairs workshop. If you’ve been hunting for a mechanic who will get your bike running like a dream, you’ve come to the right place.

Find us at: 260 Waymouth St, Adelaide              Ph: (08) 8410 9499            http://www.bmcr.com.au

In need of a post-Christmas cleanse?

Urban Rabbit's Green Smoothie

Article by Raw Food Chef, Urban Rabbit. 

Now that the Christmas madness and new year parties are over do you feel like you could give something back to yourself and your body? I think we all can.

December and January are crazy times for us and to be frank I wouldn’t recommend starting any diet/ fitness/lifestyle programs until the middle of January or even the beginning of February so you can collect yourself, get your house and kitchen sorted for an easy breezy week(s) of getting yourself back on track with your daily routines. Of course, if you are ready, start now!

If you have followed a few of my articles you know that there’s no point trying a diet or program until you have the basics in check;

  • Are you drinking a 2-3 litres of water a day?
  • Are you consuming large amounts (min 70%) of fruits and vegetables? (your best sources of vitamins and minerals)
  • Are you moving everyday?
  • Are you getting enough sleep?
  • Are you getting 20 minutes of sunlight and fresh air?

Check in and get back to basics. This will begin wonders.

Talking specifically food and diet, however, there are few things that can lighten the load and help you regain more energy after Christmas.

1) Start your day with 1 litre water.

2) After an hour upon waking and drinking your water begin your day with a 500ml-1000ml freshly squeezed juice or smoothie. Fruits and leafy green vegetables are so nutrient and water dense. This will help kick start your kidneys and bowels.

3) When choosing your meals throughout the day keep it 100% clean whole plant based foods. You don’t have to cut out any animal products but your digestion system would benefit from not having these items for at least 3-7 days to begin with. They take longer to digest than plant based foods and the idea of lightening the load is to assist our digestion system and our organs from working so hard by providing it with clean easy foods.

One of my favourite herbs at the moment has been mint. Not only does it have a beautiful smell and flavour but it promotes and soothes digestion and inflammation and helps to clear up congestion of the nose and throat. Sounds like the perfect herb for this time of the year.

Here are some recipes to get you started!

Mint Moment

  • ¼ watermelon, rind removed
  • 1 punnet strawberries
  • 2 stalks mint leaves

Place all the ingredients through a juicer and enjoy with a few ice cubes.

Green Smoothie

  • 4 cups freshly squeezed apple juice or water
  • 1 mango, skin and seed removed
  • 1 lebanese cucumber
  • 2 stalks of mint
  • handful of baby spinach

Place all the ingredients into a blender and blend until smooth. I like to add a tablespoon of flaxseed oil for omega 3 and good fats.

Quinoa Pumpkin Salad

  • 750g pumpkin, seeded and cut into 1cm thick wedges
  • 2 teaspoons dukkah
  • 1 cup quinoa, rinsed
  • 2 cups water
  • 350g fresh or frozen broad beans
  • 2 celery sticks, sliced
  • ¼ cup dried cranberries
  • 4 small radishes, sliced
  • 2 tablespoons pumpkin seeds
  • 1 bunch watercress, leaves picked
  • ½ lemon
  • *50g feta (optional)

Preheat oven to 200°C/180°C fan forced. Place pumpkin on a lined baking tray in a single layer. Spray with oil and sprinkle with dukkah. Roast for 25-30 minutes until tender.

Meanwhile, place the quinoa and water in a saucepan. Bring to boil. Reduce heat to low. Cover and simmer for 12-15 minutes until the water has evaporated and the quinoa is just tender. Set aside to cool.

Cook broad beans in a saucepan of boiling water for 3 minutes until tender. Refresh under cold water. Drain. Peel skins and discard.

Place cooled quinoa, broad beans, celery, radish, cranberries, pepitas and watercress in a large bowl. Drizzle with lemon juice. Option here is to add feta. Drizzle with a of olive and toss to combine. Place pumpkin on plates, top with quinoa mixture.

Merry Christmas!

Holly

It feels like only a couple of months ago we were sending out last years Christmas message, but here we are again already!

We’d like to use this opportunity to thank all of you – yes you! – our wonderful patients, partners, colleagues, and friends we’ve met along the way.

We’ve had a busy year here at Bodyline, with new team members coming on board, Andrew, Amanda & Enrico, team members moving on, Tania, as well as team members continuing to grow & learn together, Hayley, Vicki, Elyse & Holly. We’ve also had our littlest team member along for the ride, the now 12 month old Archer.

It’s been a big year of firsts, new experiences and challenges all around, not only for us, but we know it has been for you all as well. We can’t wait to see what next year holds, and hear all about your latest holiday adventures.

From everyone here at Bodyline, have a safe and Merry Christmas & a Happy New Year. We really do appreciate each and every one of you!

Lots of love,

The Bodyline Team – Holly, Elyse, Hayley, Vicki, Amanda, Andrew & Enrico.

Dear Santa, all I want for Christmas is to be free from back pain!

backpain

Dear Santa, all I want for Christmas is to be free of back pain. Sound familiar?

Believe it or not, back pain is a health concern that affects the majority of Australians. In fact, a report published in the Medical Journal of Australia suggested that up to 80% of Aussies experience back pain and 10% have significant disability as a result.

Back in 2003, according to this report, an investigation of the burden of all diseases in Australia found back pain to be among the top 20 burden-imposing diseases. In other words, back pain is one of the nation’s most significant and taxing health problems.

If you’re someone who’s prone to back pain at the best of times, the silly season can be a potential danger zone and may bring about additional discomfort and flare-ups.

Pre-Christmas stress, running around after the kids during the holidays, heavy lifting and relaxing your exercise regime are all things that can contribute to an increased risk of back aches.

What’s more – and sorry to sound like the Grinch who stole your Christmas treats – but it’s true that those extra calories from junk foods and alcohol can cause weight gain and feelings of fatigue and lethargy – all of which may lead to back pain.

Keeping back pain in check

The key to staying pain-free during the busy Christmas period is to be aware of your potential triggers and focus on making necessary lifestyle changes that promote back health.

The following tips can help you to remain pain-free this Christmas:

  • Keep active - get plenty of gentle exercise and aim for 20 minutes per day, 3-4 times a week
  • Maintain a healthy weight - try not to overindulge in unhealthy foods and limit your alcohol intake
  • Stretch – stretch regularly if you’re prone to pain as well as before and after exercise
  • Sit well – focus on correct posture and avoid slouching at the desk or in front of the computer
  • Regular massage - massage can help to relax your muscles, ease tension, reduce stress and promote feeling of calm

Dealing with persistent back pain

If your back pain persists despite your best efforts to counter it with the lifestyle tips mentioned above, you may need to book an appointment with a health professional.

Our friendly, qualified health professionals can provide you with a personalised treatment program focusing on exercise, physical therapies and, in certain cases, interdisciplinary rehabilitation.

You can find out more about our services for back pain here, or phone us on 8418 3812 to discuss your health concerns in detail.

Exciting news!

IMG_4606We OFFICIALLY have a new member of the Bodyline Team. Everyone… meet Enrico.

Enrico has a wealth of experience and knowledge, not just as a fully qualified Remedial Massage Therapist, but also from 10 years of hands-on experience as a Physiotherapist in Rome, Italy.

After making the trip to Australia almost two years ago, Enrico not only received his Diploma of Remedial Massage Therapy, but is also lecturing young massage therapists in-training at the Natural Health Academy in Adelaide (NHAA) while awaiting his full Physiotherapist qualifications.

Expert in all things remedial therapies & musculo-skeletal, Enrico’s always up for a challenge, and LOVES solving problems for his patients. Through his use of deep tissue massage, myofascial release, lymphatic drainage and trigger point therapy (amongst others!), Enrico will do his best to get you back to your best.

When he’s not treating in the clinic or lecturing in Remedial Massage, Enrico’s perfect day consists of time out for surfing & working with sporting clubs, especially Rugby teams. With a soft spot for Rugby Union, he hopes to be out on the fields again as a massage therapist AND player soon.

You can meet Enrico at our South Terrace clinic on Monday mornings and Fridays. To book, give us a call on 8418 3812 or book online here.

You know headaches can be caused by neck pain, but do you know why?

heachace

Example of the Brain Map

You’ve read in our previous newsletters that headaches & migraines are two of the most common problems reported to GP’s in Australia. They can be tricky to manage, and extremely uncomfortable to deal with. Almost everyone knows what a headache feels like, but do you know what actually causes them? And how can the neck pain you’re having relate to a headache?

Headache Physiotherapist Peter Tziavrangos has given us further insight into how your neck pain can bring on a headache, and how your brain can manage this pain. Missed Part 1 on headaches & migraines? Catch up here. 


Headaches which are directly caused by structures within the neck are commonly referred to as Cervicogenic Headaches, literally meaning headache coming from the neck.  Although many people have been diagnosed with this type of headache, they often don’t really understand the physiology behind it.  How can a problem in my neck, cause pain in my head?!

When we have a problem in our neck, perhaps an injury or pathology related to degenerative changes or even just constant postural loads, the nerve endings within the neck muscles and joints send messages to our brain to keep it informed of what is going on.  In this case these messages are more or less telling the brain that there is a threat.  At this point, you are not yet feeling pain.

The brain then needs to decide what to do with this information, including whether it should let you know about it.  In other words, your brain needs to decide whether it should make you feel pain.  In fact, this is how pain is produced in any other part of the body also, it isn’t actually the part of your body  which you feel the pain at that is producing the pain signals, it is 100% in your brain.

Usually the brain’s accuracy at mapping the pain to the correct area is pretty good.  If we injure our neck, we should and do usually feel the pain at the site of the injury.  But a number of factors can alter this accuracy, and in this instance it is related to the anatomy of the nerve pathways.

So why does the head hurt?

Well in the case of Cervicogenic Headache, there is actually no injury in your head which is driving the pain process.

It is all to do with the pathway that the messages take on their way to the brain.  The upper 3 cervical (neck) nerves from each side pass into the spinal cord, and up a tract through the brain stem (base of the brain) into an area known as Trigemino-Cervical Nucleus (TCN).  Another set of nerves on each side of the head known as the Trigeminal nerves also connect into the same TCN.  The Trigeminal nerves play a role in taking messages from the head/face to the brain, via the TCN.

The convergence of these two types of nerves (neck nerves and Trigeminal nerves) results in confusion as to where the original message came from.  Essentially, the brain receives a message regarding threat to the tissues, but it can’t be sure if it came from your neck, head or face.  The brain produces pain on the wrong part of the map, giving you pain in the head instead of just the neck.

aaa

Convergence of the Trigeminal nerve and the neck nerves at the TCN.

A bit about Move Physiotherapy & Pilates:

Established in 1997, we are a personalised clinic that combines postgraduate training and extensive experience with enthusiasm for finding real solutions to your musculo-skeletal problems.

Our clinic has a particular emphasis on neck and back pain, and headaches. We also routinely treat all types of musculo-skeletal problems including arthritis, sports and occupational injuries, and general aches and sprains.

Fueling your cells, brain & body: Urban Rabbit’s top 3 tips.

Back to Basics - Clean Eating

 

Special editorial by food-guru, Urban Rabbit.

Our bodies are made up of some 50 trillion cells so this makes nutrition an important part of life.

Real nutrition involves feeding or fueling those cells, replenishing them, replacing the ones that have died and getting waste out of the body. In addition, setting up a lifestyle that caters to the bodies basic needs also aids in recovery and rejuvenation i.e. water, sleep, sun, movement and meditation.

We can choose to eat processed foods and live a sedentary lifestyle but they will not efficiently fuel and regenerate the body thus, making us age quickly, be susceptible to disease, become unfit and lose well being.

So how can we do the best by our mind and bodies?

Firstly, it’s important to note that our beautiful bodies are made up of 70% water. The water you drink creates the person you are so it is crucial that we consume good quality spring water.

I always recommend starting your day with 2­ – 4 cups of water to hydrate the skin body after hours of sleep and to flush out the kidneys. Dilution is the solution to pollution.

Secondly, consuming large amounts of whole, organic, raw living foods is optimal for refueling the body. This includes fruits, vegetables, nuts, seeds, seaweed, sprouts, and depending on your lifestyle and desired results, it may also include dairy, eggs, seafood and meat.

Our brains primary fuel source is glucose so ensure you are consuming good quality Low GI carbohydrates such leafy greens, vegetables, fruits and some grains. Our nervous system and skin loves good fats so enjoy your avocado, olives, nuts, seeds and oils. And don’t forget some clean protein for our muscles. There’s no fun in eliminating your body to its 3 main fuel sources. However, be sure you are not leaning towards high sugary and salty foods. Processed sugar like chocolate, lollies and white bread spike the blood sugar levels.

Reducing too much fat can make our skin dry and eliminating protein can make us our brain and body feel tired.

Thirdly, giving our bodies time to rest and sleep allows every organ, nerve and skin cell to do its job; replenish.

Last but not least, keeping a positive, confident, solution focused attitude, being present and calm allows our jobs and days flow with grace.

 

Who is Urban Rabbit?

“I am without a doubt a passionate, dedicated and ultimate lover for searching and growing fruits and vegetables and bringing them into the kitchen to make something delicious, interesting and original. I believe cooking is like art, you only need to know a few basic skills to start you off to your own unique skills and creations.”

Click here to find out more on Urban Rabbit, her raw food classes, videos & recipes.