My top five tips for relieving shoulder tension

1) Diaphragmatic breathing - this is great for relieving stress and makes sure you are using the diaphragm to breath and not over stressing the neck muscles.
Diaphragmatic breathing

2) Heat - a wheat bag is lovely to drape around the shoulders and really helps to soften the tissue and ease tension. Use for 20 minutes at a time.

3) Front and back crawl arms - stand nice and tall, drop your shoulders and do front crawl and then back crawl arms letting your body move at the waist as you circle your arms. Do a couple of minutes in each direction.

4) The door way stretch - this is a great way to open up the chest and helps the shoulders to relax.
The doorway stretch

5) Book a massage!!!

Carpal Tunnel Syndrome

Carpal tunnel syndrome

What is it?
Compression of the median nerve in the carpal tunnel. The floor of the tunnel is formed by the carpal bones (just below the wrist crease) and the roof is formed by a dense fibrous band called the transverse carpal ligament. The median nerve and 9 tendons pass through the tunnel on their way to the hand and fingers.

Symptoms
Numbness, tingling and pain in the thumb, index and middle fingers. Symptoms are often worse at night if the wrists are in a bent position which decreases the amount of room in the carpal tunnel. Splints that keep the wrists straight are often prescribed.

Causes
Compression of the nerve generally occurs if the size of the tunnel decreases or the size of the contents increase. 

A decrease in the size of the tunnel happens when:

• a bony callus develops after a fracture of a carpal bone or the end of the radius
• there are lesions such as ganglia, lipomas or cysts
• bony changes have occurred owing to rheumatoid arthritis.

The size of the contents of the tunnel can increase with:

• repetitive actions of the wrist and hands such as chopping, cleaning and typing, leading to inflammation or adhesion between the tendons and their sheaths thereby increasing the size of the tendon sheath.
• thickening of the roof of the tunnel owing to scar tissue from repeated trauma.
• conditions such as diabetes, hypothyroidism, rheumatoid arthritis and pregnancy which can cause swelling, fluid retention or connective tissue degeneration.

Misdiagnoses

Median nerve entrapment is one of the most common upper extremity injuries. There are at least half a dozen sites between the neck and hand where the nerve can trap. This explains why traditional carpal tunnel treatments aren't always successful. The nerve may not be trapping in the carpal tunnel or it may be trapping there and at other sites as well, such as the thoracic outlet or between the two heads of the pronator teres muscle in the forearm.

Treatment

Traditional approaches:

• Work place ergonomics - wrist braces and supports, altered work schedules to mix activities etc. 
• reduction of offending activities (if you can work out what they are!)
• corticosteroid injections, anti-inflammatory drugs, diurectics if the cause is fluid retention.
• Night splints
• Surgery - an incision is made in the transverse carpal ligament to relieve the pressure

Massage therapy

A massage therapist can treat the entire path of the median nerve (not directly on the nerve) to make sure that any potential entrapment sites are completely released. This will involve soft tissue techniques on the neck, shoulder, chest, arm, forearm and hand. Relieving the tension from the muscles and other tissue helps to take the strain off the tendons in the tunnel. It will also address circulation which may be a contributory factor. Rather than purely focusing on the tunnel an holistic approach can be taken which is often much more effective; long lasting and addresses the cause of the entrapment. Self help techniques can then be given: self massage, stretching and strengthening which are an essential part of rehabilitation.

If you would like to book an appointment or just have a chat about this please phone me on 07894 630450.

ipad related pain - ipain I call it...

Take a tablet for neck pain?

The world seems to have gone tablet crazy - I think I've been a bit slow joining this particular party but now I've got one I absolutely love it. I have been known to watch TV on it in the lounge because I'm too lazy to get up and switch the television on...

However, I don't know about you but mine gives me a right pain in the neck after a while. The nature of tablets means that you probably aren't sat at a desk in a nice upright position with good posture when you're using them. Even with a case that creates a wedge to tilt the screen up, if its on your lap or a table you are having to bend you head downwards which puts a strain on your neck muscles.

Here are a few things you can do after a tablet session to help look after your neck:

Its important to have good posture when stretching so stand nice and tall and imagine a helium balloon attached to the top of your head pulling you upwards

• head retractions - move your head slowly but steadily backwards until it is pulled back as far as you can manage - keep you chin tucked down and in as you do this - this will make sure that you are looking straight ahead and not tilting the head up. Repeat 10 times.

•  Retract your head and gently bend your neck to one side - ear to shoulder - and keep it there for 30 seconds or as long as is comfortable. Repeat to the other side

• Gently drop chin to chest (clasp hands behind head and use weight of arms if you can without it hurting) hold for 30 seconds.

• Finish with another 10 head retractions

Remember stretches shouldn't hurt so if they do reduce the stretch or stop. If you are getting persistent neck and shoulder pain or headaches its always best to be assessed by your GP.
Anyway back to YouTube - they must be some more dancing border terriers I've missed...

Colchester pregnancy massage for pain relief and relaxation

I love massage. The power of touch is amazing; whether the massage therapist is focusing on providing relaxation and stress relief or getting to the root of a painful condition it's a fabulous way to treat the body.

Massage during and after pregnancy can be enormously beneficial. Current research (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870995/) found that pregnancy massage decreases depression, anxiety and leg and back pain. The study also found that women receiving massage therapy experienced significantly less pain during labour and their labours were on average 3 hours shorter with less need for medication.

Having a treatment can provide much needed time and space to focus on yourself and the baby. An hour of 'me time' can go a long way. My treatments are completely focused on the client's needs - whether for pain relief, increased mobility or relaxation. By using appropriate techniques to release trigger points and restrictions in muscles and connective tissue I can support people with conditions including:

• neck and shoulder pain
• carpal tunnel syndrome
• mid back and low back pain
• pelvic and sciatic pain
• swollen feet
• headaches and blocked sinuses

Lying down in a comfortable position for an hour may seem impossible. There are Specialist pregnancy tables with a cut out hole for the bump, but they can place more strain on the back and ligaments around the pelvis. I use a regular massage couch and clients are treated lying on their sides with as many cushions and bolsters as they need.

To read more about massage during pregnancy visit: http://www.massageworld.co.uk/articles/supporting-pregnancy-with-massage-therapy


Please ring me on 07894 630450 if you would like more information or to book a treatment. Or you can visit www.alicewebster.com where there's information on prices and discounted pregnancy packages.

Alice x

FHT complementary Healthcare Therapist Register

Independent quality mark for complementary therapists

From today, patients, service users and the public will be able to choose a complementary healthcare therapist belonging to a register vetted and approved by the Professional Standards Authority for Health and Social Care (PSA).

The Federation of Holistic Therapists’ voluntary register has been accredited under a new scheme set up by the Department of Health and administered by an independent body, accountable to Parliament.

Complementary therapists on the FHT Complementary Healthcare Therapist Register will be able to display the Accredited Voluntary Register (AVR) quality mark, a sign that they belong to a register that meets the Professional Standards Authority’s robust standards.

Harry Cayton, Chief Executive of the Professional Standards Authority, said: ‘We are very pleased to accredit the FHT’s register of complementary healthcare therapists. Bringing complementary healthcare therapists into a broad framework of assurance is good for patients, service users and the public and is the best way to promote quality. The scheme offers enhanced consumer protection to anyone looking for health and social care services, and gives practitioners the opportunity to demonstrate their commitment.’

Alice Webster, MFHT, is a complementary healthcare therapist in Colchester and on the FHT’s accredited voluntary register.  ‘I am very proud to belong to the FHT’s accredited voluntary register’, said Alice. ‘It demonstrates that the FHT meets the demanding standards of the Professional Standards Authority and offers reassurance to those seeking help and support from a complementary healthcare therapist, alongside their conventional care.’

----PRESS RELEASE ENDS ----

·         For more information about the Professional Standards Authority and its Accredited Voluntary Register scheme, please visit www.professionalstandards.org.uk

·         For more information about the FHT Complementary Healthcare Therapist Register, please visit www.fht.org.uk/AVR

·         To contact Alice Webster , MFHT, please phone 07894 630450

·         To search the FHT Complementary Healthcare Therapist Register, please visit www.fht.org.uk/register

·         The Federation of Holistic Therapists (FHT) is the UK and Ireland’s largest professional association for complementary, holistic beauty and sports therapists. Founded in 1962, the FHT has been promoting the highest standards in education and therapy practice for more than 50 years, and is totally independent of any external commercial interests. The FHT is a not-for-profit organisation, run by a governing council elected by its membership, comprising both professional and lay representation. The FHT is happy to advise or comment to the media on any many matters relating to complementary, holistic beauty and sports therapy, including training standards, safe and responsible practice, and regulation.
FFor more information: T. 023 8062 4350 > E. info@fht.org.uk > W. www.fht.org.uk

[FHT280114]

Just a little update..

Happy new year! Yes I know its a bit late and its nearly February...


2013 was a great year for me; my seventh year as a massage therapist and the busiest so far. I started working from Josephs Court MS-UK Centre of Excellence on Hythe Quay in Colchester. MS-UK is a charity dedicated to providing advice, information and support to anyone affected by multiple sclerosis. Josephs Court comprises a wellness studio containing a range of specialised exercise equipment and a treatment room. The Centre has disabled access and free parking - its great to be able to offer clients a downstairs treatment room with an adjustable physio couch. I treat a mixture of my clients and Josephs court clients on Mondays and Fridays.


Keeping your skills up to date is really important for any therapist and I am a bit of a massage training junkie! Last year I spent a few weekends at CPDO Professional development for manual and physical therapists learning:
Managing Common Shoulder Conditions - Eyal Lederman
Functional Stretching - Eyal Lederman
Positional Release Techniques - Leon Chaitow
I really enjoyed all three courses - participants were a mixture of Osteopaths, Physiotherapists and Massage Therapists (there were no fights!!).

I've got a really good feeling about 2014 and am sure it will be another busy year. I really love what I do and will continue to bore anyone at length about how marvellous massage therapy is!

My working hours for 2014 are:

Monday 12.30 till 4.30 - Josephs Court

Tuesday 9.30am till 8.00pm - Gilberd Road

Wednesday 9:30 am till 8:00pm - Gilberd Road

Thursday 9:30 am till 8:00pm - Gilberd Road

Friday 10.00 till 2.00pm - Josephs Court

Saturday - Closed

Sunday - Closed

Alice x

Confused on a higher level..

I've been on a bit of a training roller coaster the last six weeks and have ended up slightly more confused than when I started!

The courses were held at CPDO in London and the participants were a mixture of Osteopaths, Physiotherapists and Massage Therapists.

The first two courses: Functional Stretching and Managing Shoulder Conditions were taught by Eyal Lederman. Eyal is an Osteopath, co-director of an MSc in Manual and Physical Therapy in Musculoskeletal Health at University College London (UCL) and is one of the Directors of the CPDO. He likes to stir things up a bit! From looking at research over the years Eyal's core beliefs (put very simply) are:

Stretching doesn't work
Bad posture doesn't mean you are going to end up in pain
Weak core muscles do not contribute to back pain
Eyal teaches a lot of movement based techniques to help tissue adapt back to its optimum length.

For the nerds out there here are links to two of his articles:
The fall of the postural structural biomechanical model
The myth of core stability


Quite a lot to take in over a weekend when you've been taught the opposite and use all those principles every day! So I was a bit broken after that..

The third course Positional Release Techniques with Leon Chaitow helped me back into my comfort zone. Leon graduated from the British College of Osteopathic Medicine in 1960, has written over 60 books and is the Editor-in-Chief, of the Journal of Bodywork and Movement Therapies. Positional release techniques are ways to increase range of motion and decrease pain by placing tissue in a position of ease. Leon likes stretching and good posture!

A training course is a product you've bought - it may be the wrong fit, make you feel uncomfortable or you may come away thinking you can walk on water. Since I started as a massage therapist I've always struggled with what I should learn in order to give my clients the best possible treatment I can. There is so much out there for any manual therapist (Osteopaths, Chiropractors, Physiotherapists, Massage Therapists etc.) to choose from. What's becoming more and more clear to me is that there is no one technique or way of working that is the holy grail. Basically, some things work for some people and some things don't. We don't know why a lot of what therapists do works but we know that it does. 

So the main things I've learn't over the last couple of weeks are:

1) There isn't a great difference between a good Osteopath, Physiopherapist or Massage Therapist. We all 

use the techniques that we value which enable us to get results for our clients/patients. Whether that's gentle 

energy work, deep tissue massage, high velocity thrusts (cracking!) or exercise based re-hab. It all works on some level for some people.

2) Research findings shouldn't be ignored  but should not dictate how you treat. There is a lot that happens in treatments that can't be measured. To quote Queen 'its a kind of magic' (sorry couldn't resist..)

3) Having your thinking challenged is really important; however, uncomfortable it may feel at the time.

So I think I'm finally over searching for the 'one size fits all' treatment. It doesn't exist and be very wary of anyone who tells you it does!

PS - I love a good stretch and always feel better when I sit up straight!

Migraines - a game of triggers

As a former migraine sufferer my heart goes out to anyone who gets any type of regular headache. Migraines can be so debilitating - an attack can last between 4 and 72 hours and sufferers experience an average of 13 attacks each year. It's not clear what causes migraines but it has been discovered that they start in the brain with misfiring of neurotransmitters which set in place a chain reaction effecting how sensory information such as pain, light or sound is dealt with by the brain. Migraine symptoms include: throbbing pain usually on one side of the head; visual disturbances; nausea and vomiting; sensitivity to light, noise and smells.

They are many factors which can trigger an attack and for most sufferers it takes a combination of 6 or so to push you over the threshold. Triggers can precede an attack by as much as 6 to 8 hours. Examples of triggers, as identified by Migraine Action, are:

Emotional stress - anger; worry; tension; excitement; shock depression; the end of a stressful or busy time.

Physical Stress - over-exertion/tiredness; change in sleep patterns; bending or stooping; changes in routine; travelling; tension in the neck and/or shoulders.

Diet/food - lack of food or infrequent meals; dehydration; hypoglycemia; foods containing mono-sodium glutamate caffeine and tyramine;  specific foods such as chocolate, citrus fruits and cheese; alcohol.

Environmental - bright, flickering or flashing lights; loud noise; intense or penetrating smells; change of climate or weather; smoking; stuffy atmosphere.

Hormones - menstruation and pre-menstrual period; puberty; menopause; contraceptive pill; hormone replacement therapy; pregnancy (although 75% of mothers find their migraines cease in the later stages of pregnancy owing to the stability of hormone levels at this time)

Other triggers - use of sleeping tablets; high blood pressure; dental problems; eye strain; sinus problems; anything that causes pain or discomfort to the face, neck or head.

Figuring out what triggers your migraines can be so frustrating - you could have 3 or 4 triggers present all the time and then it will only take something else to come along and you may have an attack. Keeping a migraine diary is a really useful tool for working out what your triggers are.

Trigger points (knots in a muscle that refer pain to other parts of the body) in several of the different neck muscles can cause pain in the head and when palpated can reproduce the pain or sensation felt during a headache or migraine. It's well worth having an assessment by a health care professional to see if the muscles and tissue around the head, neck and shoulders may be one of your triggers (they were for me). A clinical/remedial massage therapist will be able to assess the soft tissue, treat it and provide relaxation and stress relief which could really make inroads into those migraine triggers. This is why I love massage!

The following websites provide excellent information on Migraines:
The Migraine Trust
Migraine Action
NHS Choices

Good luck in finding those triggers and zapping them!

Alice x

Posture - how's your middle?

I spend a lot of my time lecturing people about posture and how important it is. I am a total hypocrite though as I've had horrible head and neck pain today from falling asleep in a really awkward position in the armchair last night. It's no coincidence that pain often follows asking your muscles and surrounding tissue to do something they're not designed to do.

The musculo-skeletal system is basically a series of hinges, ropes and pulleys! Think of the vertebrae in your neck as building blocks and the associated muscles as guy ropes. If your neck is nice and straight and your head is not tilting upwards, downwards or to one side then the blocks are nicely aligned and there is no unnecessary tension in the guy ropes. This tension can overstretch or shorten muscles and over time the tissue surrounding them kindly holds them in their new position! This is when trigger points and tender spots are created which can cause a lot of pain. Tight muscles can also pull joints out of alignment which can increase wear and tear leading to osteoarthritis. Unhappy muscles can also press down on (trap) nerves causing a variety of symptoms. Apply this to the whole body and you can see why posture is so important.

Discussing posture and how to correct it can become extremely technical but you can't really go wrong if you imagine a hellium balloon attached to the top of your head pulling you upwards and creating more space between your pelvis and rib cage - it feels great!  Also gently slide your shoulder blades down your back.

Yoga, pilates and soft tissue therapies such as massage are great ways of re-balancing the body and helping you to correct your posture.

Here endeth the lesson!

Take a tablet for neck pain?

The world seems to have gone tablet crazy - I think I've been a bit slow joining this particular party but now I've got one I absolutely love it. I have been known to watch TV on it in the lounge because I'm too lazy to get up and switch the television on...

However, I don't know about you but mine gives me a right pain in the neck after a while. The nature of tablets means that you probably aren't sat at a desk in a nice upright position with good posture when you're using them. Even with a case that creates a wedge to tilt the screen up, if its on your lap or a table you are having to bend you head downwards which puts a strain on your neck muscles.

Here are a few things you can do after a tablet session to help look after your neck:

Its important to have good posture when stretching so stand nice and tall and imagine a helium balloon attached to the top of your head pulling you upwards

• head retractions - move your head slowly but steadily backwards until it is pulled back as far as you can manage - keep you chin tucked down and in as you do this - this will make sure that you are looking straight ahead and not tilting the head up. Repeat 10 times.
•  Retract your head and gently bend your neck to one side - ear to shoulder - and keep it there for 30 seconds or as long as is comfortable. Repeat to the other side
• Gently drop chin to chest (clasp hands behind head and use weight of arms if you can without it hurting) hold for 30 seconds.
• Finish with another 10 head retractions

Remember stretches shouldn't hurt so if they do reduce the stretch or stop. If you are getting persistent neck and shoulder pain or headaches its always best to be assessed by your GP.

Anyway back to YouTube - they must be some more dancing border terriers I've missed...

Happy 2013!

Well that's another year gone but I think it will probably stand out for many us. The Jubilee, Olympics and crazy weather all played their part. I had a fabulous 2012 not least because I married the lovely Gareth in April.

My massage practice has continued to go from strength to strength and celebrated its 6th birthday! Its a real joy supporting people with various conditions, aches and pains. Clients continue to come to me with a variety of conditions that can often be helped by easing restrictions in muscles and other soft tissue. Everything from carpal tunnel syndrome to Osteoarthritic hips, migraine headaches and lots of neck, shoulder and low back pain. The great thing about massage therapy is that you can combine therapeutic techniques with relaxation and stress relief. Treating in 60 minute sessions means that you can work holistically to make sure that the body can come back into balance. Often the site of the pain is not where the cause of the problem is. The more I treat people the more I learn about different conditions and how the body works - its exciting stuff!

Here's to a 2013 filled with health and happiness.

Alice x

Having a stay-cation? 

Want to shut your eyes and imagine lying on the beach with the sun on your back? 

Why not come and have a hot stone massage. I'm running a special offer from 7th to 10th August 

60 minutes for £30 - a real bargain!

  

Hot stone massage is often thought of as a treatment solely to provide relaxation and pampering. However, used as tools to heat or cool tissues and muscles, a treatment can be so much more. The stones are smooth basalt and can either be heated in water or frozen.

The benefits of heat include:

• an increase in local circulation bringing nutrition and removing waste
• an increase in lymphatic fluid movement removing damaged cellular debris
• aiding relaxation of muscles
• acting as a natural pain killer
• increasing the ability to therapeutically stretch tissue and muscle

The benefits of cold include:

• healing time is reduced owing to a slowing of cellular metabolism
• swelling and heat from new injuries is reduced
• pain is reduced as sensory signals are slowed and pain tolerance is increased
• muscle soreness and tightness is reduced

There are also many benefits to alternating the application of heat and cold to the body. The use of hot and cold in quick succession provides a flushing of the blood and tissue fluids.

So whether you want to feel some lovely heat on your body, be cooled down (it could be hot next week..) or address some aches and pains a stone massage could be the perfect solution.

Slots are limited so book now!

Hello there

I hope you've all enjoyed the sunshine today, it certainly cheered me up. I'm still feeling slightly guilty for buying a fan for the treatment room during the last spell of hot weather because from that moment the weather has been pretty rubbish - so clearly it's all my fault!

I am happy to say I have a new and improved website - have a look and please forward the link to anyone who you think may be interested. Thank you to my friend Mark who worked long and hard on it and had to put up with my nagging!

www.alicewebster.com

You'll be happy to know that they'll be no price increases this year and I've introduced some new treatment packages:

Pregnancy packages:

six 60 minute treatments £200 (£40 discount)

three 60 minute treatments £105 (£15 discount)

Sports event prep packages:

six 30 minute treatments £115 (£35 discount)

three 30 minute treatments £60 (£15 discount)

If you would like to buy a package for yourself or a friend and the above don't suit I would be happy to tailor a package for you.

I'm also offering longer 90 minute treatments for £55 which are ideal for addressing problem areas and combining pampering. Hot stones are at no extra cost - just let me know if you would like them so I don't forget to switch the heater on!

That's all for now but I will be back soon with tips on how to keep yourself in good shape.

Alice x

Pregnancy Massage – much more than ‘fluff and buff’!

Many women think about having a massage when they are pregnant in the knowledge that looking after themselves is the best way to look after their baby.  For expectant mothers who work full time or already have children having a massage may be the only time they get to really focus on themselves and their baby.

A massage therapist trained to treat pregnant clients will focus on treating particular parts of the body that can be problematic during pregnancy. With gentle massage techniques and stretches restrictions in muscles and soft tissue can be released, easing aches and pains.

The benefits of a massage during pregnancy can include:

• Relaxation and decreased insomnia
• Stress relief on weight bearing joints such as ankles, lower back and pelvis
• Neck, back, leg and sciatic pain relief
• Assistance in maintaining proper posture
• Preparing the muscles used in childbirth
• Reduced swelling in hands and feet
• Fewer calf cramps
• Headache and sinus congestion relief

Stress can be common for mums to be; many medical experts highlight the benefits of relaxation for both mother and baby and claim that it leads to a positive birth experience. The power of touch is beneficial to everyone and can be invaluable during pregnancy. Just to feel that you are being looked after and are the entire focus of someone else for the length of the treatment makes a big difference. It can allow you to completely switch off in a warm, safe and comfortable environment. Receiving nurturing touch and in a way being mothered yourself can allow a woman to connect to her maternal instincts.

Lying down in a comfortable position for an hour may seem like an impossible dream! Specialist tables with a cut out hole for the bump are around, but they can actually place more strain on the back and ligaments around the pelvis so should be avoided. Lying on your side with as many cushions and bolsters as necessary is best. How much clothing you take off is completely up to you; a treatment carried out over clothing won’t be any less beneficial or enjoyable.

The benefits of massage do not stop after your bundle of joy has arrived – having a child to look after shouldn’t mean you should stop looking after yourself. A treatment provides that all important  ‘time out’ and can promote a mother’s recovery from child birth, particularly a caesarean section. Massage can help realignment of the spine, pelvis and muscles stretched by pregnancy and address the physical strain of carrying and caring for a newborn baby. 

Massage both before and after childbirth can be so much more than a relaxation routine, as well as looking after your body it helps you prepare for and cope with becoming a mother.

Christmas is coming!

Is it me or is Christmas coming earlier each year? Christmas doos are creeping into November, Easter eggs will probably go on sale on Boxing Day - the world has gone mad. Mind you I can be a bit bah humbug. However, I have found some Christmas spirit and have come up with some special offers which should help if you are devoid of present ideas and watching the pennies.

 

Special Offers (until 31st December 2011)

Gift voucher for a 60 minute massage - £30

Gift voucher for a course of five 60 minute treatments - £150

 

I am constantly updating my training and have just completed a certificate in advanced clinical massage. Conditions that respond well to advanced massage therapy include:

RSI, Tennis Elbow, Carpal Tunnel Syndrome

Low back, Sciatic, hip and leg pain

Plantar Fasciitis

Neck and shoulder pain, frozen shoulder

Fibromyalgia, chronic fatigue syndrome

 

Pampering is also available!

Hot stone massages are a lovely treat for someone special. Smooth basalt stones are heated in water and used to massage and place on the body resulting in a nurturing and relaxing treatment. Heat increases blood supply to muscles and tissue helping them to relax and repair.

 

Chinese facial massage is a deeply relaxing treatment working acupressure points on the face, head, neck and shoulders.

 

I am also trained to treat pregnant clients - massage during pregnancy can be really beneficial - not only providing relaxation and stress relief but targeting problem areas such as the lower back and hips.

 

If you would like to purchase a gift voucher please call me on: 07894630450 or email energize@alicewebster.com

 

Happy Christmas!

Alice

Advanced and Remedial Massage Therapy – how it can help MS sufferers

Massage is often perceived as being all about relaxation and pleasure – everyone knows how great a neck massage or foot rub can feel. But by using the right techniques you can go far to promoting health and general well being too.

Remedial massage or bodywork consists of a variety of techniques to release restrictions in muscle and soft tissue. Tight tissue can pull joints out of alignment, affect posture and refer pain to different parts of the body as well as at the point of the problem.

When working with a client I can address their particular problems and tailor the treatment accordingly, using techniques such as trigger point therapy, myofascial release and hot and cold stones.

Conditions that respond really well to massage therapy are:

v  Repetitive strain, carpal tunnel syndrome, tennis elbow

v  Temporomandibularjoint disorder (TMJ)

v  Neck and shoulder pain, frozen shoulder

v  Low back pain, hip pain, sciatic pain

v  Knee and foot pain, plantar fasciitis

v  Headaches/migraines, stress

I have experience of working with MS sufferers and the main thing that I’ve learnt is that every sufferer has a different story to tell. There is definitely no set treatment plan to follow. Every session involves working to identify and alleviate problem areas. Effective treatment is a case of seeing what works and what doesn’t – ranging from deep tissue work, energy work, using hot or cold, mobilisation and stretching. Treatments need to be tailored to how the client is feeling that day and what is going on around them.

As much as targeting specific problem areas, relaxation and stress relief is just as important and can indeed be the sole purpose of the treatment – just having some ‘time out’ and nurturing touch can be so beneficial and help you to re-connect with your body.

From my experience, treating MS sufferers is a real challenge, but extremely rewarding to be able to help and hopefully make a real difference.

Alice

www.alicewebster.com

07894 630450

Post pregnancy aches and pains

Hi there,

Here's an article I wrote for the last edition of the the Baby Book. Unfortunately, pain experienced during pregnancy doesn't always go away after the baby has arrived. It can also be replaced by other pain patterns as a whole new set of demands are placed on your body!

Ok baby’s here – but why does my body still hurt?

Expectant mums are often told to grin and bear it when experiencing aches and pain during pregnancy. Focus is put on coping with muscular problems, as it’s often difficult to eradicate them whilst pregnant.  So it must be even more frustrating when the pain hangs around after baby arrives, and maybe new aches and pains appear as well.

The body goes through many changes during pregnancy. Posture alters, owing to weight gain primarily on the front of the body, placing extra strain on abdominal and pelvic floor muscles. The body produces hormones which soften ligaments and joints, particularly the pelvis, to enable the baby to pass through the birth canal. These factors all add together to cause back and hip pain for many pregnant women.

So the body has really been put through its paces - and then a whole new set of challenges confront it! Carrying an ever-growing baby in different positions, feeding, bending over and pushing a buggy all take their toll, exacerbated by a lack of sleep and time to focus on yourself. But, with a new arrival to look after, it is all the more important to look after yourself. Being aware of your posture, movement and lifting and taking a few minutes each day to stretch will make a big difference.

Top tips:

Posture – focus on standing tall, imagine a helium filled balloon attached to the crown of your head.

Sitting - make sure you have good lumbar support when sitting, especially when feeding, try not to cross your legs as this puts extra strain on hip and back muscles.

Lifting – bend your knees when lifting keeping your back straight. If bending to pick something up step forward with one leg bending that knee.

Movement – try to avoid repetitive bending and twisting. If you find you are always twisting in one direction try to vary it so you are working the other side of your body as well. Make sure working surfaces are at waist or hip height and alternate sitting and standing jobs.

Top stretches:

Lie on your back on the floor with your knees bent and your feet on the floor. Cross one leg over the other leg and use it to gently push the lower leg to the side and towards the floor - hold for as long as is comfortable 

- up to 60 seconds. Repeat for the other side.

Lie on your back on the floor bend one knee and bring it towards your chest hold for 30 seconds and then guide it over towards the opposite shoulder - hold for another 30 seconds. Repeat for the other side.

Place the heel of one leg on a step, ledge or chair and lean forward slowly keeping the thigh and hips square. Hold for as long as is comfortable up to 60 seconds. Repeat on other leg.

Retract your head keeping your chin tucked down and in and gently bend your neck to one side - ear to shoulder - and keep it there for 30 seconds or as long as is comfortable. Repeat to the
other side.

Gently drop chin to chest (clasp hands behind head and use weight of arms if
you can without it hurting) hold for 30 seconds.

Stand in a doorway with arms at shoulder height and hands on the doorframe.
Step forward with one leg and lean forward so that you can feel a gentle
stretch across the chest - hold for as long as you can. Move hands so that
they are level with your chin and repeat and move hands up so that your arms
are not bent and repeat.

Alice Webster FHT VCTC, remedial massage therapist, specialising in pregnancy, myofascial release and hot stone treatments.

07894 630450

www.alicewebster.com 

Think I need to get out more..

Where has the summer gone? I was sat with a hot water bottle yesterday trying to read up about tilting pelvises  (don't ask..) and had to resort to my blanket whilst watching The Apprentice (what planet is Susan on?). I knew we were doomed when it was so hot at Easter. Somebody has moved the seasons about and not told us - probably Rupert Murdoch. I'm sure we'll have snow on the August bank holiday.

So yesterday was a funny day for me. The dog was gently driving me crazy, his first victim was the TV remote control (unforgivable), then repeated trips into forbidden territory upstairs and appearing with one of my shoes. A trip to the park will sort you out and calm you down I thought. Roscoe decided to intervene in the football coaching because he had some new techniques to try out and then cocked his leg over someones tracksuit top - swift exit park gate left.

So a bit of on-line retail therapy will cheer me up I thought - nice new top, shoes, cd - oh nooo I got a moist heating pad to use in my treatments and I'm so excited!! I've been trying to get one for years but you have to import them from the states for mega bucks. It then hit me that I need to get a life!! Anyway my clients will love me forever xx

Tight Arse..

Ok so my good intentions of blogging every couple of days have already been hindered by Wimbledon, the good weather, reading my new book and my only legitimate excuse - a visit from my Mum.

I had planned a nice long blog when I got back from the sports stretching course I went on in Brighton but as I say have had a bit of a dip in self discipline! Regular stretching is one of the best things you can do to keep yourself in good shape, its great for injury prevention and recovery from chronic pain. Problem is it takes a lot of self discipline to do it regularly and its hard to motivate yourself. When you're not in pain it doesn't always cross your mind to do anything preventative.

I've always used stretches in my treatments but probably not as much as I could so it was great to review the different techniques. Muscle tissue is elastic so in theory will return to its optimum length after being shortened or lengthened. However, this doesn't always happen - the more a muscle and its surrounding soft tissue is held in one position the more likely it is to stay in an overstretched or shortened state. A classic example of this rounded shoulders - working at a key board or driving all day with your arms out in front of you shortens the tissue on the front of the chest and lengthens the tissue on the upper back. This effects the position of the shoulder blades and can cause various pain patterns. So stretching helps to retune everything and remind it where it should be.

Having every muscle group stretched over 3 days was great - you don't always realise how stiff you are until someone grabs hold of a bit of you! Particularly the muscles in my buttocks!! I will keep posting stretches on facebook and will post some stretching routines here on the blog - so stay tuned.

So blog number 2 is complete and I can relax and go back to my book and look forward to Take That on Friday.

Roast chicken for dinner - yum

Alice x