Self Massage Advice

Self Massage Advice, neck and shoulder

Self massage advice. neck and shoulder routine is designed to ease tension. The idea originated from several of my clients saying that they were starting to stiffen up.

Self Massage Advice, neck and shoulder
Self Massage Advice, neck and shoulder pain

This whole routine was delivered to the lovely ladies in North East Network using Zoom and recorded with them.

During the session I do talk to them and get responses back which are muted for recording purposes. It does seem as if I’m talking to my imaginary friends! But honestly they are real!

Lockdown has been tough but I haven’t felt the need for creating someone to talk to – yet!!

The whole routine is seated. You can do the routine through your clothes, if you want to but directly on to the skin is better.

There’s no massage oils or creams used. You’ll need a massage ball. I’m using a spiky ball but any small ball will do.  It needs to fit comfortably in your hand.

Spiky Ball

The ball needs to have a non-shiny surface so it doesn’t just slip off the skin or your clothes and the softer it is, the more comfortable but less effective the massage will be.

To be safe, it is better to do less, use less pressure. If you find that you’re okay with that, then the next time you do the routine, you’ll know that you’re safe to do more movement and use more pressure.

These notes are designed to be used in conjunction with the video. All movements are gentle. Nothing should be done aggressively or quickly. You have to listen to how your body responds to the movement and react to that accordingly.

Self Massage Advice, neck and shoulder

Self massage advice – Mobilisation

  • Rotate your head to look over your left shoulder then the right. Repeat 5-8 times.
  • Drop your chin to your chest and trace the chin round to your left shoulder, back to the centre. Then trace your chin along your chest to the right shoulder, and back to the centre. Repeat 5-8 times.
  • Shrug your shoulders. Repeat 5-8 times.
  • Roll your shoulders forward 5-8 times. Roll your shoulders back 5-8 times.


  • Hold your left shoulder with your left hand. Place your right hand on the left side of your head. Gently draw your two hands apart. Keeping your head in this stretch, drop your hands down to the sides of your body and allow the weight of your arms to lengthen the stretch. Repeat on your right side.
  • Sit on your hands and squeeze your shoulder blades together.
  • With your feet firmly planted on the floor and your lower body facing forward, turn your torso to the right. Using your hands, pull your torso round a little further to affect an active stretch. Repeat on the left side.
  • Repeat the first stretch but at the point you drop your hands to the side of your body, look up then down.

Self Massage

  • Using your massage ball, gently massage the posterior surface of the top of the shoulder and up into the side of the neck, using small circular motions. You should press hard enough to feel the muscle move with the pressure. You’re not just rubbing the massage ball over the skin. This will only irritate the skin and do nothing for your muscles. Then work these small massage circles on the anterior surface of the shoulder and neck. Don’t press on the collar bone, keep above it. Make a mental note where you found a tender spot. We’re going to find it again in the next section.
  • Locate again the tender spot and place two fingers gently on it. The pressure should be gentle. The warmth of your fingers and the gentle pressure should have a softening effect on the tissues underneath. Allow at least 2 minutes for this, More if necessary. 
  • Repeat the side bend neck stretch.
  • Repeat the massage routine on the other side.
  • Using your massage ball, work into the chest muscles, starting at the breastbone and working out towards the point of the shoulder. Pay attention to any tender spots.


  • Sit on your hands and squeeze your shoulder blades together.
  • Repeat the first two mobilisations. Make a mental note if the movements feel at all freer, less tender or less crunchy.

Well, I hope you enjoy this neck and shoulder self-treatment. If you have any concerns about your neck and shoulders, please get a qualified doctor, osteopath, chiropractor, physio or, of course, massage therapist to check before trying this routine.

If you would like any advice please do not hesitate to get in touch

Keep Healthy in Lockdown Part 3

How to Keep Healthy during Lockdown Part 3 is all about ideas to keep heart and soul healthy. This follows on from my previous blogs, Part 1 and Part 2

Keep Healthy in lockdown heart and soul

One of the hardest things to deal with in lockdown is to not fall into the trap of thinking that this is dead time. In other words, lost time and that life will start for real when the restrictions are lifted.

This kind of thinking is soul destroying.

Speaking about happiness, Gretchen Rubin, writer of The Happiness Project: Or Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun has a great quote that stands just as much today as it did when she wrote it:-

“It’s about living in the moment and appreciating the smallest things. Surrounding yourself with the things that inspire you and letting go of the obsessions that want to take over your mind. It is a daily struggle sometimes and hard work but happiness begins with your own attitude and how you look at the world.”

Keep Healthy in Lockdown Part 3 – Be creative – make something

Studies show that creative people are better able to live with uncertainty because they can adapt their thinking to allow for the flow of the unknown.

So I’ve put together a list of ways to be creative.

  1. I learnt a new word this week – amigurumi. It’s the Japanese word which describes small knitted or crocheted stuffed toys, often in the shape of characters, animals, mini foods, household objects. And I can’t resist this pattern for a miniature crocheted Freddie Mercury. It’s absolutely adorable. However I’m starting my journey into the world of amigurumi with this cute little donkey I bought at Aldi this week!
  2. They say everyone has at least one novel in them so what better time to start, if you’ve always had a hankering to see your name on the front cover of a book. Don’t know where to start? Futurelearn has a free course Start Writing Fiction.
  3. In the same vein, why not write a song. Futurelearn also has a free online course in songwriting where you’ll be able to explore the mechanics of songwriting and meet established songwriters.
  4. Cook something delicious and comforting. In every culture, food is used as an expression of love and togetherness. Comforting not only for the maker of the food, but for those who get to eat it. For me it has to be homemade soup and bread. Tomato soup with these delicious cheese spelt scones put a smile on everyone’s face – even the teenager!!


Why does it feel so good to sing?

Whether it’s in the shower or part of a mass choir, it can help you feel amazing, physically vibrant, uplifted and energised.

I love watching the programs Gareth Malone does, where he seems to help to transform people and communities through the power of voice.

And, thankfully we’ve discovered that social distancing is no barrier to communal singing with virtual choirs springing up locally, nationally and internationally.

But there is tremendous joy to be had from putting on your favourite track and singing your heart out. Here’s my top ten (at the moment!) for lifting my spirits.

  • Every little thing is gonna be alright – Bob Marley
  • Titanium – David Guetta ft Sia
  • Place your Hands – Reef
  • The Best Day of My Life – American Authors
  • Shake it Off – Taylor Swift
  • Dancing in the Moonlight – Toploader
  • Pompeii – Bastille
  • I’m a Believer – The Monkees
  • Pencil Full of Lead – Paolo Nuttini
  • I Gotta Feeling – Black Eyed Peas

Keep Healthy in Lockdown Part 3 – Declutter

‘Have nothing in your house that you do not know to be useful, or believe to be beautiful.”

William Morris

Whilst you can declutter everything from your inbox to your emotional baggage, I mean the not-so-simple act of creating a calm and easy space to live in.

My guru for this is FLY LADY, who termed the great phrase of living in CHAOS – Can’t Have Anyone Over Syndrome (obviously you have to say it ironically, during lockdown!)

I swear by Fly Lady’s process of focusing on a small area. The prospect of decluttering the whole house is overwhelming and defeats most of us before we start. Here’s some guidelines that really work :

  • Pick a small area – a drawer, a shelf, not a whole cupboard or a whole room.
  • Pick up two bags – one for the charity shop, one for the bin.
  • Set your timer for 15mins.
  • Pick up each item and decide if you use it or love it. If the answer is no, is it good enough for the charity bag. If the answer is no, put it in the bin bag
  • When your alarm goes off, put the rubbish in the bin, the charity bag to one side for your next declutter session. Admire your handywork!

This routine can be repeated as often as you feel like, but go back to where you left off. That way you really get the beauty of it, that you can see your progress and be inspired by it!

Get plenty of sleep

Keep Healthy in Lockdown Part 3, sleep
Keep Healthy in Lockdown Part 3, sleep

This is a tricky one. I know from experience. You can always exercise more to get fitter, eat better to be healthier but you can’t make yourself sleep better and without it everything can fall apart.

I can’t guarantee that these things will fix poor sleep, but I’m pretty sure that if you don’t do them, you won’t sleep well.

  1. Fix both your bedtime and your wake up time.
  2. The first stage of sleep is the winding down time. Tell your brain it’s time to wind down by having a routine.
  3. Turn off screens 1-2 hours before bedtime, even the T.V. I know, even as I’m writing this, I’m wincing at your reaction, but it really does work. This point alone has transformed my sleep pattern.
  4. Make sure there is no light at all in the bedroom when you’re trying to sleep so remove all electrical equipment with standby lights and use blackout curtains.
  5. Get out in the fresh air for at least 20 minutes, preferably in the morning. It’s just as important to manage our light in the daytime as it is to manage our dark in the nighttime. According to Dr. Rangan Chattergee, in his book The 4 Pillar Plan, “Getting the right kind of light at the right point in the day can have amazing effects throughout our bodies”.

I hope this gives you some food for thought and inspires you to take on a new challenge.

And I know it doesn’t go without saying that I hope you are staying safe and looking after yourself and your loved ones.

If you need someone to talk to or advice – specific or general, please feel free to text or ring me on my mobile – we could even have a ‘virtual’ coffee via FaceTime, Skype or some such technology.

Keep Healthy In Lockdown Part 2

How to keep healthy during lockdown, part 2, yoga

As promised here is how to Keep Healthy In Lockdown Part 2. I do hope you enjoyed my previous blog – I’ve had some fantastic feedback from many of you about it. Thank you for that.

Keep Healthy in Lockdown Part 2 – Ideas to keep the body healthy

In the first part of this blog series I talked about the importance of keeping the brain healthy during lockdown. I suggested ways in which we can keep our grey matter firing.

keeping healthy in lockdown part 2, yoga

Keep Healthy in Lockdown Part 2 is all about the body. Although none of our systems are entirely independent – a good cardio workout will increase the blood supply to the brain. In addition it will aid cognitive function.

A yoga class will improve joint and muscle flexibility, but also has many benefits in calming and relaxing the mind.

How to Keep Healthy during Lockdown Part 2 – Drink Plenty of Water

Keep Healthy in Lockdown Part 2, drink water

This is so easy to do, so cheap and yet does amazing things for our bodies.

There isn’t a single function in our bodies that doesn’t need water including our immune systems.

There’s evidence that dehydration makes breathing more difficult. Our lungs are 85% water but if we’re dehydrated the mucus thickens. Thus making breathing more difficult.

We all need about 1-1.5 litres of water a day, depending on our size and activity levels. If that sounds alot, try increasing amounts slowly.

You can always add slices of lemon, lime or even cucumber to ring the changes.

Dance like no-one is watching

keeping healthy in lockdown part 2, dance like no-one is watching

Like a lot of people I used to be a reluctant exerciser, but over the years, have found exercise makes me feel amazing. Now I know I’m as healthy as I am, because I make the time and effort to exercise.

So now it’s a regular part of my life.

But finding something to do, when access to facilities is limited, is a challenge. Furthermore, add in the apathy and it all gets a lot less likely to happen.

But from your messages, lots of you are taking the time and feeling better for it.

Here’s a list of some of the best apart from the obvious, getting out for a daily walk.

  1. Take an on-line class. There’s everything from yoga, pilates, Zumba, Spinning  out there. A great way to support a local business as well.
  2. YouTube is full of instruction videos. Take a look at I tried Beth’s 30 minute core workout from Trifecta Pilates and couldn’t laugh for the next day!! And of course, we can’t forget Joe Wicks.
  3. Many local personal trainers are offering 1-2-1 coaching via video link. This is a great idea if you lack motivation and/or you want to make sure you don’t hurt yourself.
  4. This is a great home workout, if you’re  missing the gym. The trainer uses all sorts of things found around the house as gym kit such as a tin of paint, sauce bottle, bottle of wine!!! Exercise with these household objects for a full-body workout during quarantine
  5. Last but not least, put on your favourite dance music and dance like no-one is watching. My favourite at the moment is Amazon Prime 50 Songs That Make You Feel Happy. And let’s be honest, if anyone is watching, who cares!

Eat the Rainbow

Massage therapy Newcastle, Rainbow

The rainbow has become an important symbol during the Coronavirus pandemic. It represents hope and solidarity. Good things to come after the storm.

But for years, I have followed Patrick Holford’s advice that we should eat a rainbow every day. For instance a myriad of fruit and vegetables. The more varied they are in colour, the greater the range of vitamins and minerals we will be absorbing.

It makes sense doesn’t it? Technically, eating 5 bananas is eating 5 pieces of fruit, but so is eating 5 portions of:-

  • red pepper
  • an orange
  • kurly kale
  • blueberries and
  • an avocado – but there’s so much more nutrition in the latter.

Support your Immune System and keep healthy in Lockdown

5 a day

If you are eating  more than 5 fruits and veg a day you’re well on your way to supporting and strengthening your immune system. But here are a few more ideas to reinforce that.

  1. Adding spices to your food is a great and tasty way to help – turmeric, garlic and ginger have been used for centuries as natural medicines.
  2. There’s really interesting evidence that Vitamin C supplements are essential to our immune health. Animals that make their own Vitamin C tend to not get colds and flu.  Check out Patrick Holford’s podcast series about research into the effects of Vitamin C on fighting infections. There’s even interesting research in China on the effect of Vitamin C on COVID-19.
  3. Omega 3 and omega 6 are essential fatty acids, essential being the key word. Great sources include fish and other seafood such as:-
  • salmon
  • mackerel
  • tuna
  • herring, and
  • sardines.

Nuts and seeds, such as :-

  • flaxseed
  • chia seeds, and
  • walnuts.

Plant oils, such as:-

  • flaxseed oil
  • soybean oil, and
  • canola oil.

Use Aromatherapy Oils

One of the nicest ways to look after your respiratory system is to use essential oils.

In order for them to benefit the respiratory system, they have to be inhaled. Therefore, using a diffuser, some drops in a bowl of warm water, or a few drops into some body lotion would be effective. Likewise rubbed into the chest. My favourites for benefitting respiration are:

  1. Eucalyptus – one sniff of this oil and you can really feel it clearing the chest and lifting the mucus.
  2. Frankincense – traditionally used for grief and anxiety (but who doesn’t need some of that at the moment). Frankincense also has expectorant properties, helping to clear the chest.
  3. Lemon – refreshing and uplifting. In addition supportive of the immune system and it has antiseptic properties.
  4. Peppermint -wonderful clearing properties. Furthermore this can help to relieve headaches. But be careful. It’s strong and can irritate the eyes and the skin if not diluted enough.

All of the above oils can be used on their own or better still blended together to enhance their effect.

I hope this gives you some food for thought and inspires you to take on a new challenge. Of course, it doesn’t go without saying that, I hope you are staying safe and looking after yourself and your loved ones.

If you need someone to talk to or advice – specific or general, please feel free to text or ring me on my mobile – we could even have a ‘virtual’ coffee via FaceTime, Skype or some such technology.

How to Keep Healthy during Lockdown

How to keep healthy during lockdown, the brain

How to keep healthy during lockdown is something I imagine many people are thinking of now.

After my own experience of the first week of lockdown –

  • without work
  • no gym and
  • no social contact with friends

I hit an all time low for me.

It’s because of these feelings I thought I would jot down a few ideas that have helped pull my spirits up. They are certainly helping to keep me on track.

When all of this madness is over and we return to whatever we call “normal”, I want to be in the best possible shape. Both

  • physically
  • emotionally
  • mentally and
  • financially as possible.

And I want those I care about to be in the best shape as well – and if you’re reading this, that includes you!

Whilst this clip is very funny, it does make you think about what state we’ll all be in, in a few months time!

How to Keep Healthy During Lockdown

Keep Healthy during Lockdown – The Brain

How to Keep Healthy during Lockdown - The Brain
How to keep your brain healthy

It’s very easy to sit passively watching television or playing computer games, but our brains are really just big muscles and they need exercising on a daily basis.

I’ve also found keeping busy helps. Therefore it keeps me from endlessly scouring the news. Sitting on Facebook and internet sites that supply depressing statistics on a minute by minute basis.

Visit art galleries and museums around the world

There are 3469 different museums to visit and the works of hundreds of artists.

I know it’s not quite the same as the real thing, but I think this it’s pretty amazing!

How to Keep Healthy during Lockdown – Take an online course

The list here is endless but one of my favourite providers is:- 

Future Learn offers 100s of online courses and degrees from leading universities or organisations. Best of all it’s free.

There’s everything from health and sciences, history, business, languages….which brings me on to my next suggestion….

How to Keep Healthy during Lockdown – Learn a new language

This is really close to my heart as I have found so many benefits from learning Spanish. Improving my brain has been only a part of those benefits.

I have used Futurelearn for learning Spanish and everyone seems to have heard of Duolingo but I have also used Memrise as a great tool for improving vocabulary.

To improve listening skills, what about listening to a podcast? For instance I’m listening to when I go out for my daily allowed walk.

If you sign up for their newsletter you get loads of tips and hints as to how to speak Spanish using phrases and idioms that help to make you sound like a native.

Go to the theatre

Obviously literally impossible at the moment, but The National Theatre is streaming world class theatre every Thursday on YouTube. And if you can’t make it on Thursdays, the production is available to watch for a whole week. This week it’s James Cordern in One Man, Two Guvners. Enjoy!

I hope this gives you some food for thought and inspires you to take on a new challenge.

And I know it doesn’t go without saying that I hope you are staying safe and looking after yourself and your loved ones.

If you need someone to talk to or advice – specific or general, please feel free to text or ring me on my mobile – we could even have a ‘virtual’ coffee via FaceTime, Skype or some such technology – Tracy x


arthritis, arthritis in hands

Is there a cure for Arthritis ?

Arthritis can affect people of all ages and is a condition that is characterised by joint pain and inflammation. At present there is no cure for arthritis.

Arthritis – Benefits of Exercise

Many people do not feel like exercising due to the pain caused by arthritis, however, exercise can help to ease pain and improve joint mobility which can:-

  • increase muscle strength and
  • reduce stiffness.

If you are overweight, combining regular exercise with a healthy and balanced diet will help with weight loss. This will result in less strain being placed on the joints in the hips, knees, ankles and feet.

The Arthritis Foundation recommends the following exercises:

  • Try some deep, belly breathing for between 30 to 60 seconds to help relax and relieve pain and stiffness.
  • 30 second seated straight leg raises are good for pain in the knee joints.
  • To strengthen muscles in the hips and thighs, march on the spot for 30 to 60 seconds.
  • By moving your arms on a table top as if you are swimming the breast stroke for 60 seconds could improve the movement in the upper body.

arthritis, arthritis in handsIf you find you have arthritic pains in your hands and fingers try the following:-

Fist clenching

Beginning with your hands and fingers spread out, slowly clench your hand into a fist. Keep your thumb on the outside of the fist, being careful not to squeeze your hand too much.

Slowly unclench your fist into its original position. Repeat these 10 times, and then swap hands.

Knuckle bending

Keeping your fingers straight, bend your knuckles as far as comfortable, apply a stretch and straighten your fingers fully.

Thumb bending

Using one of your hands, hold the base of the other hand’s thumb.

Without moving the base of the thumb, bend the top half of the thumb, until you feel the stretch. Return the thumb tip to its original position, and repeat.

Finger lifting

Rest the palm of your hand on a table, with all of your fingers spread apart. One by one, slowly lift each finger off the table.

Hold the finger in the air for a few seconds, before slowly lowering it.

Make an ‘O’

This stretch will help relieve achy or stiff pains in the hands.

Start with your left hand out and fingers straight, then, curve all of your fingers inward until they touch.

Your fingers should form the shape of an ‘O’. Hold this position for a few seconds.

Then straighten your fingers again. Repeat this exercise a few times a day on each hand.

Play with clay

Playing with clay is a great way to increase the range of motion in your fingers and strengthen your hands at the same time — and it won’t even feel like exercise.

If you think you may be suffering from Arthritis you should consult your GP for advice. If you would like to talk to us about your pain, please do feel free to contact us.

Source ANI

Article from The Express Newspaper

Ways To Recover After Work Out

Ways To Recover After Work Out – 5 Top Tips

We are always looking for ways to recover after a work out. Health is a combination of eating well and exercising effectively and regularly to keep your body working at its best.

To maximise your recovery after a great work out there are 5 top tips that can assist with the recovery period you may experience after using so much energy.

  • Water
  • diet
  • sleep
  • stretching and
  • massage

All of these combined, play a part in keeping your muscle soreness to a minimum.

Ways to recover after work out – Water

Ways To Recover After Work Out, water

Drinking water before, during and after a workout replaces the fluids you lose when exercising.

Water also helps break down food and transports nutrients around the body ensuring you get all the benefits from your meals.

While all that sounds amazing did you know water also helps in generating energy and lubricates your body’s joints?

Don’t wait until you feel thirsty to drink, it could be your body is already dehydrated at that stage so drink water frequently.

Ways to recover after work out – Food

Ways to recover after work out , FoodCertain foods can also be used to aid your body’s recovery after a work out too.

Complex carbohydrates and high-quality proteins will support your body most effectively when eaten within 60 minutes of your workout ending.

These food categories will help to repair damaged tissue, strengthen your body and prepare you effectively for your next workout.

Ways to recover after work out – Sleep

Ways to recover after work out, SleepNot only is sleep great at repairing your body, it also balances your hormones, supports a healthy immune system and your cognitive processes while producing and balancing your growth hormones.

Your hormones and immune system are vital in your body’s removal of toxins and waste products from your body.

Rest is a great way to speed your recovery time between workouts.

Ways to recover after work out – Cool down

While we often begin our exercise with stretches to warm the muscles up it is also important to cool the muscles down the same way.

Gentle stretches at the end of your workout can make a difference to the amount of soreness you feel.

Warm up and cool down to reduce the amount of time your body needs in between workouts.

Ways to recover after work out – Massage

The last on our list of top tips for recovery is massage.

Regular massages can alleviate muscle soreness from exercise as well as stimulate the blood to areas which are not usually well supplied such as tendons and ligaments.

Massage lessens the fatigue your muscles can feel and promotes your body to a more relaxed state of mind.

Each of these tips have their own place in your body’s recovery after exercise. Water, diet, sleep, proper workout warm up and cool downs coupled with massage will invigorate your mind as well as your body, keeping your health in balance.

Please make sure you connect with us on  Facebook where we will share more tips and information about ways to live a healthier lifestyle.

Health Benefits Ginger

Health Benefits Ginger

Health Benefits GingerHave you ever looked in to the health benefits ginger? It really has some fantastic benefits. Ginger can come in many forms

  • Fresh
  • Dried
  • Powder
  • Juice or as an
  • Essential Oil.

Health Benefits Ginger, Chinese MedicineHealth Benefits Ginger – Chinese Medicine

The health benefits of ginger can be linked right back to Chinese medicine and over 3,000 years ago. This plant was used for a multitude of reasons:

A range of digestive disorders

  • Muscular conditions
  • Life longevity

Health Benefits Ginger – Essential Oil

As an essential oil ginger can be used in many ways but must only be applied topically.

  1. When diluted in a base oil or
  2. Inhaled in very small amounts – ideally via a diffuser

As an ingredient ginger is quite harmless.   If you are thinking about taking ginger supplements internally you should consult your doctor.

In certain circumstances, with certain some conditions, taken orally could cause more harm than help.

Mostly the essential oil of ginger is non-toxic and non-irritant. Despite root ginger’s rather strong smell in its natural state, the essential oil smells rather warm and spicy, sweet and moody.

Health benefits Ginger – Sore Tummy

In The Complete Book of Essential Oils & Aromatherapy Valerie Ann Worwood, ensures that she always includes ginger in her Basic Travel Kit.

For travel sickness the book recommends applying two drops of oil to a handkerchief, to be inhaled during the journey.

Alternatively one drop diluted in a little vegetable oil can be rubbed gently on the tummy, which. This would work equally well for indigestion.

Health Benefits Ginger – Motivation

In aromatherapy, essential oil of ginger is believed to suit people who are full of the ideas and plans but find it difficult to motivate themselves.  It promotes a sense of well being and encourages the joy of achievement – amazing!

Health Benefits Ginger – Back Pain

Ginger is thought to be particularly beneficial for the lower back because of its association with the kidneys.

Chinese medicine has used ginger for years to warm and strengthen ‘yang’ energy of the kidneys, It is considered to be ‘hot & dry’ therefore helpful in treating ‘cold, damp’ conditions.

Blend a few drops of essential oil of ginger with the same quantities of lavender and eucalyptus oils in a carrier oil. This is great for massaging the lower back.

“It’s excellent for cold, debilitated individuals who have a pale swollen tongue”, Gabriel Mojay, Aromatherapy for the Healing Spirit

For more information about the therapy treatments we offer please feel free to contact us.

Sports Therapy Massage Newcastle

Meet James Tatham – Sports Therapy Massage Newcastle

Sports Therapy Massage Newcastle, James Tatham

Sports Therapy Massage Newcastle – How Did James Get Started?

James trained at Teesside University, studying for three years and qualifying in 2012. He has been working as a sports therapist for five years. He worked in private practice for four years, doing massage, rehab exercise classes, running clinics and assessments. He does a lot more assessments now he works for himself.

As a keen sportsman when he was younger, playing a lot of football, James often suffered injuries. On a visit to see a physiotherapist James was amazed by how much the physio knew about the human body. Realising that the physio knew his body better than he did, this prompted him to get into sports therapy rather than coaching, which was his initial plan.

And so the study began and James learned that sports therapy focuses on the musculoskeletal system and rehab after injury.

Is Sports Therapy Only for Athletes?

It’s important to know that you can come for a sports therapy session even if you’re not a sportsperson. James treats people from all walks of life, and prefers to work in a relaxed clinic setting rather than out on the side of a sports field. He enjoys seeing people improve over time in their daily life, as well as on a football pitch.

Example of a recent injury

James explained that he recently treated a posterior cruciate ligament (PCL) tear. These occur in the back of the knee, and it’s the ligament that holds the knee together. Patients can be offered surgery, but if they choose not to have that, rehab and soft tissue work can help strengthen the knee.

Soft tissue work involves light massage to increase the blood flow to the injured area. James uses deep tissue massage, a more vigorous form of treatment, to try to separate muscle fibres, break down scar tissue or adhesions to muscles (adhesion is when a fibrous tissue develops from a small tear).

He also does pre-event work to stimulate the muscles. Soft tissue release is designed to lengthen a muscle by working it through its movement. Trigger point work is a held position on an area with a build-up of metabolic waste or which is hypersensitive. This can alleviate the pain and desensitise the area.

How can Sports Therapy Help?

Sports therapy is great for general aches and pains. Everyone has muscles which can get tight. One of the most common problems James treats are caused by people sitting for too long at a desk – they get very tight across their shoulders and mid-back. It can also cause neck pains and tension headaches, so massage will alleviate the tightness in the muscles that have been under stress.

Other typical problems include people who’ve sustained an injury while playing sports, such as receiving a knock in football or rugby. Massage is good for relieving the pain post-match.

What can You Expect During a Sports Therapy Massage Newcastle Session?

James talks extensively to each client about what their particular problem is and what they would like their treatment outcomes to be. He then discusses what he would do to help the patient reach their goals.

During treatment, James explains what he’s doing at every stage, so the client knows what’s happening and they feel comfortable. Deep tissue massage can be aggressive, as it’s designed to loosen tightness, which can sometimes seem scary.

Then, he talks through what the client should do post-treatment and what they can do at home to help themselves. James says that the best solution is to see aprofessional but also do a home exercise plan to really benefit.

Who is Sports Therapy for?

James treats a range of clients, many who are office-based for their working day.

They often have chronic back and neck pain, which is because posture slips after an hour sitting at a desk. James recommends getting up regularly and walking around to reset the body. People come to James as and when they feel they need to have treatment.

James has treated a range of injuries, caused by a variety of sports: football, rugby, cricket, volleyball and swimming. Massage benefits everybody, whether they play sports for fun or are elite athletes. It’s a misconception that you have to be a sportsperson to have sports therapy.

Contact us at The Therapy Rooms  on 0191 2136232 to arrange a Sports Therapy massage appointment with James Tatham.



Acupuncture Migraine – Newcastle

Acupuncture Newcastle – Migraine

Acupuncture Newcastle - MigraineWe provide Acupuncture in Newcastle to help relieve the symptoms and effects of Migraine. Have you ever considered alternative therapies for Migraine?


Acupuncture Newcastle – Facts About Migraine


  • Did you know that migraine is the third most common disease in the whole World with around 14.7% of sufferers. You are not alone! In fact, if you suffer with migraine, you are 1 in 7.
  • Chronic migraine affects approximately 2% if the World population.
  • 75% of migraine sufferers are women – most probably this is hormonally-driven
  • Recent research suggested that there are 190,000 migraine attacks every day here in the UK.


Acupuncture Newcastle – The Impact of Migraine

Migraine is ranked World Wide as the 7th most disabling disease and the leading cause of disability among neurological disorders.

In the UK alone the population loses 25 million days from work or school each year because of migraine and is estimated to cost the NHS £150 million each year, mostly from the costs of prescription drugs and GP visits.


Migraine and Depression – Acupuncture Newcastle

Depression is 3 times more likely in people with migraine and severe headaches than in other healthy individuals.


Acupuncture Newcastle – Migraine Treatment

Acpuncture Newcastle. no trepanning!In the old days, migraine was treated with a surgical procedure knows as trepanning. Trepanning was quite horrific.  A drill was used to drill a hole in to the skull – with the aim to release the evil spirits within – who were obviously the cause of the pain!

Thankfully we have moved on from this!

Acupuncture can be a fantastic aid to sufferers of Migraine. Did you know Seasonal change can be a trigger for Migraine? Spring and Autumn can be a particularly difficult time when migraine strikes.

Acupuncture helps lessen the frequency of attacks and severity of pain .

Acupuncture also reduces the “aftermath ” effect

If you get a chance have a look on BBC iplayer and watch “Health Truth or Scare ” – Episode 3 with Angela Rippon – this demonstrates how well Acupuncture helps clear Migraine

If you would like to find out more about how acupuncture can be used to reduce your migraine symptons please do ring Jo at The Therapy Rooms on 07821 027711 or to book an appointment call 0191 213 6232 or 07974 725 546


Meet our Acupuncturist – Jo Wright

Jo Wright MBAcC – Acupuncturist & Cosmetic Revitalisation Therapist

How She Got Started

Suffering a serious neck injury, Jo decided against surgery which could have left her disabled, and instead sought out alternative treatment. She’d seen acupuncture successfully used on a patient at Bart’s Hospital who was allergic to anaesthetic, enabling them to have their gallbladder removed.

Straight away, she thought: “This is fantastic!” and decided to train to become an acupuncturist, studying for three years at the Northern College of Acupuncture in York. This fitted in perfectly with her move back up North from London.

What is Acupuncture?

Over the last 30 years, people have a greater awareness of acupuncture as a service, but Jo says they still don’t fully understand how it can help, other than as a treatment for pain.

Jo explained that scientists are still trying to discover how exactly acupuncture works, as it has so many health benefits, but we do know that as soon as you put the needle into the body, there’s a cascade effect from the brain, sending the right things to that area. Wherever you put a needle into a muscle, it releases adenosine, which takes inflammation away.

How Long Has Jo Been a Practitioner?

Jo’s been working as an acupuncturist for 24 years, and believes that experience is so important with acupuncture, because it’s a hands-on treatment.

What Can a New Patient Expect?

The first thing is to identify where their problem lies, and Jo says: “I’ve come up with three categories to help with this. The first is when I know I can definitely help them with their condition, and they will get benefit.

The second category is when I’ve helped a lot of other people with the same condition, but not everyone has seen improvements. This is because acupuncture is about the way the body responds to the treatment.

The final category is really ‘they may as well try it, because nothing else has helped’.”

Acupuncture can help with pain, especially nerve pain, and with problems with immune systems and hormone issues. All of these have been scientifically tested with acupuncture as a proven treatment for helping with these conditions.

What Does Jo Like Treating?

As a therapist, she enjoys helping those severe pain, helping people who are taking a lot of painkillers and their quality of life is poor because of it, because she knows exactly how they feel. Acupuncture can make a huge difference, including for those who’ve been told they just have to live with the pain.

Cosmetic Revitalisation

Your face relies on everything in your body being in balance. Revitalisation helps repair things on a cellular level, as skin quality decreases as you age. Dermatologists have independently verified that acupuncture can make a difference.

“The lifting effect uses a particular method I was taught by an international expert in cosmetic revitalisation. There are a number of techniques, but what we do is similar to what a plastic surgeon does – we roll up the skin and pin all the skin back, right up onto the scalp,” Jo explains.

“People really notice the tightening of the jaw, and the “pulling-up” effect lasts for a week or more after the treatment. It’s something that you have to keep working at, so to see a big effect that will last you for a few years, you’ll need between 8 and 10 treatments.

How Long Does a Treatment Last?

The cosmetic revitalisation lasts an hour and a half, and the acupuncture takes an hour, with about 25 minutes with the needles. The facial treatment takes longer, because the needles have to be put in in a certain way, and removed very slowly, so as not to bruise the face.

How can Acupuncture Help with the Menopause?

Jo really understands the impact of the menopause, the concerns women have and the severity of symptoms such as hot flushes. Acupuncture can reduce these by 70%, if not getting rid of them completely. Women also suffer from sleep loss, joint pain, brain fog and emotional issues during the menopause, and acupuncture can make a difference, with only a couple of treatments.

Cancer charities are concerned by how often women are often prescribed HRT to combat the effects of menopause, as it isn’t recommended as a long-term treatment after the age of 50. The chemicals can sometimes prolong the symptoms, which is why many women seek out alternatives.

Does Acupuncture Help Emotional Problems?

“Yes, it does. I participated in a big research trial looking at treatments for depression, and it was found that acupuncture is just as good, if not better than, counselling. The findings were published and recommended by NICE.”

“I was given extra training around how exactly acupuncture helps, and one of the things I learned is that mood problems in women can be compounded by hormones prior to the menopause. It’s important for women to try to maintain balance. Stress can be destructive if it’s not dealt with.

A telephone assessment can be made to check you are suitable before booking a course of treatment.

Call The Therapy Rooms  on 0191 2136232 to arrange an acupuncture appointment with Jo Wright.