Tracy has deepened her knowledge and skills over many years, learning from experts in bodywork and complementary medicine. This has enhanced her excellent reputation for helping people with complex health problems.
It’s with absolute please I introduce Massage Therapist Joshua Green to our team here at The Therapy Rooms.
Joshua Green
Joshua is a holistic massage therapist who has been practising professionally since 2020.
Since training with Quantum Metta School of Massage in London, Joshua has completed short courses in John Gibbons’ Bodymaster method and built up 100s of hours of experience working with clients with a range of backgrounds and needs.
He continues to research, learn and add to his skillset.
Joshua Green Massage Therapist Practice
His practice combines his knowledge of bodywork with a naturally responsive and intuitive approach, which treats the client as a whole person, understanding the intrinsic links between:
life experience
mental factors
emotional factors
the physical body
Consultation
Through consultation and ongoing feedback, Joshua will design treatments suited to your needs, which aim to facilitate deep relaxation and restore balance to the nervous system, whilst assessing and addressing specific physical/postural/muscular issues through a combination of:
gentle massage
deep tissue massage
muscle energy techniques
soft tissue release techniques
Techniques
As a trained yoga teacher and musician, Joshua can also suggest and provide stretches, breathing, sound and meditation techniques to support healing that may be further practised outside of the therapy room.
Testimonials:
I HIGHLY recommend Josh Green. He is a transformative remedial massage worker – he listens, he tunes in and he makes things feel better. He is skilled and exceptional and he is my massage therapist of choice and I have used him on my Yoga Retreats and events for over 2 years and the feedback is always sky high.
Also he is one of the kindest people you could wish to meet
Sam, Yoga Teacher
The full body massage I received from Josh was both relaxing for my body and reviving for my soul. I loved how he brought intention in the space and his massage felt deeply connecting. Thoroughly recommended.
Ruth, Therapist
Joshua’s approach to body work is so much more than just a massage! His practice is truly holistic, addressing the physical, emotional and energetic issues that a client might be struggling with. He is very intuitive and somehow always manages to address the underlying issue which causes pain in my body.
After a massage session with him I feel so much lighter, relaxed, open and pain-free.
Simona, herbalist
You can find all of our Massage therapy prices here and please do get in contact if you have any questions. Please connect with us on Facebook, or if you prefer, we are on Instagram too.
I like the idea of healty smoothies – a great way to superboost my nutrition. I take a very proactive approach to my health and I’m constantly looking for ways to insure my health against the things that detract from being healthy.
stress
ageing
environmental factors
and, of course, now we’re all faced with the long term prospect of living with COVID 19.
GOOD MORNINGS START WITH A SMOOTHIE..BUT HOW CAN YOU BE SURE IT’S REALLY HEALTHY
But when it comes to smoothies, there are a couple of things that I’m not so impressed with –
They can be time consuming to make.
They can be quite expensive to buy pre-made.
Some recipes are laden with calories, so unless they are a meal substitute, they are an easy way to gain weight. I came across one recipe for a peanut butter smoothie that contained over 800 calories!
It’s very tempting to add lots of fresh fruit (well fruit is healthy, isn’t it?) so that the smoothie tastes nice but then the smoothie is really high in sugar and triggers rebound hunger.
Without fruit etc a smoothie can taste a bit yuk and can be literally hard to swallow.
Healthy Smoothies – Requirements
So, my requirements for the perfect smoothie are:
Quick and easy to make.
Full of vitamins and minerals.
Low in calories.
Low cost.
Tastes nice.
Whilst in the supermarket, my gaze was drawn to smoothie packs in the freezer compartment. It seems a great idea to have a smoothie pack to hand in the freezer, eliminating the need for laborious washing and peeling of ingredients. But on closer inspection, these smoothie packs were just packs of pre-prepared mixed fruit, which was precisely what I was trying to avoid.
However if I made my own smoothie packs and added only the ingredients I wanted, I could tick all the boxes of my requirements. So here’s my recipe for a super healthy, energy efficient, low calorie smoothie. I will honestly admit that it doesn’t score high on the delicious stakes but it’s definitely not awful – especially if I drink it ice cold, as soon as I’ve blended it from frozen.
Healthy Smoothies – Recipe
1 bag spinach
35 pieces of frozen pineapple
1 bag frozen raspberries
7 tsps chia seeds
7 scoops of green powder – my choice at the moment is Green Vibrance, which contains over 70 ingredients – all manner of dried vegetable, herb and fruit extracts and probiotics.
You will also need
6 zip lock bags
1 Nutribullet or equivalent blender that can blend frozen food
Divide the ingredients between 6 zip lock bags and your blender. Blend and enjoy your fresh smoothie and pop the six smoothie packs in the freezer for another day.
I worked out that each smoothie was 109 calories and costs under £2.10 per serving. I looked at a local juice bar and their green juice is 324 calories and costs £6.70. I could find out what was in the juice and which macronutrients it contained, but there was no information about the micronutrients i.e. vitamins and minerals.
So these little bags of goodness get put straight into the freezer and when needed I just pull one out, pop it into my Nutribullet, add cold water and whiz! It literally takes seconds, which is a complete godsend when I’m needing to rush out of the door to get to work on time.
We offer Alternative Therapy Newcastle and today I want to talk to you about the importance of stretching
IS THERE ANY POINT IN STRETCHING?
As a massage therapist, I often give advice to my clients to stretch tight muscles between treatments. This enables them to capitalise on the benefits of the massage and to accelerate and aid recovery.
Reactions to this advice vary. Some will take the advice very seriously and religiously carry out a stretching regime to the letter.
However, the most usual reaction is to start the stretching regime with very positive intentions. But life gets in the way a bit. Of course, as they start feeling so much better, the impetus to lie on the floor and pull limbs in various seemingly unnatural directions, wanes.
It’s only when the niggles start creeping back in again that they think ‘’Perhaps I really should do those stretches!’’
ALTERNATIVE THERAPY NEWCASTLE – WHAT ARE THE BENEFTIS OF STRETCHING
But there’s always a few that are a bit cynical about the benefits of stretching. Perhaps they have done a yoga class in the past and they’ve strained something. Or dare I say it, the class was a bit ‘woo-woo’!
But flexibility is a fundamental requirement of fitness along with stamina from cardio exercise and strength for weight bearing exercise. And the bottom line is, if you don’t actively try to at least maintain a reasonable level of flexibility, you’ll find simple acts in daily life increasingly difficult. I for one, don’t want to be helped to put my socks on!
And whilst it seems that a stretching program isn’t particularly beneficial the older you get, the evidence is clear. A study from Japan investigated how much (if any) degrees of muscle stiffness could be reduced by a static stretching program in both younger and older men.
MUSCLE STIFFNESS
20 younger (21–24 year olds) and 20 older (62–83 year olds) men were asked to practice a static ankle flexion. Stretch to see if it released tightness in the calf and improved the range of movement in the ankle.
They were asked to hold a stretch of the ankle for 90 second. Following this to repeat it 5 times. The range of the ankle movement was measured before and after the stretching. In addition the tightness in the calf muscle was measured.
THE RESULTS
The older men were found to have greater muscle tightness and less range of movement in the ankle before the stretching began. But stretching significantly improved the range of movement for both groups.
The bottom line is that stretching can reduce muscle stiffness regardless of age. However, the stretching effect on muscle stiffness in older men is suggested to be limited compared with younger men. This is because older men cannot stretch their muscles sufficiently.
ALTERNATIVE THERAPY NEWCASTLE – 5 OF MY FAVOURITE STRETCHES
Quads – Lying on your right side, legs straight, reach behind you with your left hand and grab your left ankle. Pull the left foot towards your bottom and hold for 20 secs, release then repeat.
You should feel the stretch up the front of the leg. Repeat on the other side. If it’s tricky to reach your foot, loop a dressing gown cord around the ankle to extend your reach.
Hamstrings – Lie flat on your back with your knees bent. Loop a dressing gown cord under the instep of the left foot, straighten the leg and elevate it. Do this until you feel a stretch up the back of the leg. Hold for 20 seconds, release then repeat. Repeat on the right side. Make sure you keep the pelvis down on the floor.
This will make the most of the stretch for the hamstrings.
Hip Flexor – Kneel on your right knee.Put your left foot on the floor with your left knee at a 90-degree angle. Drive your right hip forward. You should feel a stretch at the front of the right hip. Hold the position for 20 seconds then repeat. Swap over to the other leg and repeat.
Chest Opener – Lie on a foam roller or a rolled up towel. The roll should be placed across the spine at the level of the bottom of the shoulder blades. Raise the arms up straight, keeping them shoulder width apart. Gently lower them above the head, hold for 20 seconds, release then hold again.
Neck Stretch – seated or standing, place the right hand on the right shoulder to anchor it. Place the left hand on the right side of the head. Very gently draw the two hands apart so that the left ear moves down towards the left shoulder. Hold for 5-10 seconds, release and repeat. Repeat on the other side.
STRETCHING CAN MAKE YOU FEEL GREAT
I hope this gives you some inspiration to try some stretching. It really can make you feel great. But always start gently until you are confident as to what your muscles can take. And, of course you can always give me a ring or email me if you need any help. Happy stretching!!
Please make sure you have connected with me on Facebook
Here at our North East Therapy Rooms we are finding that upper back and neck pain are becoming more and more prevalent in today’s society
Are Upper Back and Neck Pain Related?
The reasons behind the discomfort of upper back and neck pain may vary, but in most cases they all come down to our posture and lifestyle.
Our love of screens also plays a major role in upper back and neck pain. For instance the average office worker will spend almost 1700 hours a year in front of a computer screen, and most of us spend over 3 hours on our phones every day!
The neck and upper back are closely located, yet separate areas of the body, which seem to experience similar problems at the same time; but are both of them related?
Upper Back Pain
Whether it occurs through injury or repetitive strain, upper back pain is something most of us have experienced. The most common causes include muscular irritation and joint dysfunction.
The upper back, or thoracic spine, is designed for stability to anchor the ribcage and protect vital internal organs.
Due to its sturdiness, it is remarkably resistant to injury. Therefore when pain does occur, it is typically due to long-term poor posture.
Neck pain
Neck pain is extremely common, and aside from injury, lifestyle factors and stress are significant contributing factors. We all know the feeling of having to rotate our entire body to look sideways when unable to move our neck.
As with the upper back, neck pain, or cervical spine pain, is most commonly caused by muscular irritation and joint dysfunction, but may also be accompanied by tension headaches, facial pain and pain or tingling in the arms.
The cervical spine is more mobile and less stable than the thoracic spine, and although more susceptible to injury, most cases of neck pain are again typically caused by poor posture.
Simultaneous Pain
Due to the proximity of the neck and upper back, pain can often be experienced simultaneously.
In fact, when poor posture is involved, and even when pain is only felt in one or the other, it is always best practice to focus treatment and rehabilitation on both areas collectively as they are anatomically interdependent.
The thoracic spine is ‘kyphotic’ or curved outwards, whereas the cervical spine is ‘lordotic’ or curved inwards.
These curves are balanced and relative to each other, for example, if the curve in upper back is increased, so is the curve in the neck. There are also many muscles that connect both areas, including the trapezius and levator scapulae.
When one area becomes stiff and tight, these muscles will exert force on the other, with at least some of this tightness being transmitted. There are many other shared structures between the neck and upper back, and the proximity of the nerves that supply both areas may also lead to referred pain.
Pain prevention
Pain in the neck and upper back may be prevented with exercises to stretch tight muscles. Similarly, to strengthen weak muscles and mobilise joints.
Here are 5 exercises to target the most common neck and upper back issues:Repeat this exercise three to five times.
Exercise 1 – Towel Roll Stretch
Fold a dry towel in half lengthways and roll it up.
Place it on the floor (or your bed if preferred) and lie down on your back on top of the towel. The towel needs to run along the length of your spine.
Use a pillow to support your neck and bend your knees to protect your lower back.
Relax and breathe! Stay in this position for 2-3 minutes letting gravity work for you gently stretch your thoracic spine.
For an extra stretch, bring your arms out to the side to make a ‘T’ shape.
Exercise 2 – Back extensions
Fold a dry towel in half lengthways and roll it up.
Place it on the floor (or your bed if preferred) and lie down on your back on top of the towel. This time, the towel needs to run across your back, at the level of your shoulder blades.
Bend your knees to protect your lower back.
Place your hands on top of your head, and slowly drop your upper body as low as comfortable, and then return to the original position. Repeat 5-10 times. You can change the placement of the towel to mobilise different levels of your thoracic spine.
You can also perform this exercise in a seated position by placing your hands on your head and slowly bending backwards over the backrest of your chair.
Place one hand under your leg, so that you are effectively sitting on it.
Carefully lean towards the opposite side until you feel a stretch in your shoulder and neck.
Let your head drop to the side to increase the stretch in the side of your neck and hold for 20-30 seconds. Then, let your head tilt slightly forwards whilst still to the side to increase the stretch in your shoulder, and hold for 20-30 seconds. Repeat on the other side.
You can make this stretch more effective by gently pulling your head with your other hand.
Exercise 4 – Dart strengthening exercise
Lie on your stomach with your legs together. Arms along your sides.
Lift your abdominal muscles away from the mat. Inhale.
Exhale. Keep your abdominal muscles pulled in. Extend through your spine and out the top of your head to lift your upper body slightly off the mat. Anchor your pubic bone to the mat to protect your lower back. Your legs and glutes are engaged as part of the stability of the lower body but don’t over-squeeze them. Know that your head is an extension of your spine. Your gaze will be down. Your shoulder blades will slide down your back as your arms reach behind you like they are being blown back.
Hold for an inhale.
Exhale to lengthen and lower your body to the floor.
Repeat this exercise three to five times.
Exercise 5 – Door frame stretch
Stand in an open doorway.
Raise each arm up to the side, bent at 90-degree angles with palms forward. Rest your palms and elbows on the door frame.
Slowly step forward with one foot. Feel the stretch in your shoulders and chest. Stand upright and don’t lean forward.
Hold for 20-30 seconds. Step back and relax.
Repeat 3 times.
Keep in mind that these exercises must feel good! If any feel uncomfortable, discontinue them straight away.
It’s also important to always be mindful of your posture in your everyday activities. Hopefully these tips will help you to maintain a healthy spine around a busy schedule: …..
If you are struggling with upper back and/ or neck pain, we can help with Osteopathy and Remedial Massage at The Therapy Rooms.
Contact us on 0191 213 6232 if you’d like to speak to us or book an appointment.
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 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.
Stretches
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.
Finally
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
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.
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!
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.
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.
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!!
Keep Healthy in Lockdown Part 3 – Create your own Donkey – cook something delicious (not the donkey)
Sing
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
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.
Fix both your bedtime and your wake up time.
The first stage of sleep is the winding down time. Tell your brain it’s time to wind down by having a routine.
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.
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.
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.
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.
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
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
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.
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.
YouTube is full of instruction videos. Take a look at yogawithadriene.com 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.
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.
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
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
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.
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.
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.
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:
Eucalyptus – one sniff of this oil and you can really feel it clearing the chest and lifting the mucus.
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.
Lemon – refreshing and uplifting. In addition supportive of the immune system and it has antiseptic properties.
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 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 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.
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 https://www.memrise.com/ as a great tool for improving vocabulary.
To improve listening skills, what about listening to a podcast? For instance I’m listening to https://www.notesinspanish.com/ 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 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.
If 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.
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
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
Certain 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
Not 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.
Thank you for visiting our site. The Therapy Rooms Newcastle's website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsHappy to Accept
Privacy & Cookies Policy
Privacy Overview
This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
If you find you have arthritic pains in your hands and fingers try the following:-
Certain foods can also be used to aid your body’s recovery after a work out too.
Not 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.