Back To Life Myotherapy & Pilates in Hampton Park, Victoria, Australia | Medical and health

Back To Life Myotherapy & Pilates

Locality: Hampton Park, Victoria, Australia

Phone: +61 401 492 832

Address: 10 Jessica Drive 3976 Hampton Park, VIC, Australia

Website: http://backtolifemyotherapy.com.au/

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• Physical therapist

25.01.2022 14/30 SHOULDER PAIN

25.01.2022 Day 1/30 Taking the plunge! @eliciacrook @jamescrook

24.01.2022 Day 11: Your Biggest Challenges So Far? Welcome to day 11 of the 21-Day Walking Challenge. Before discussing the tip of the day, here is the walk youre going to be going on: Your Walk Today: 26 Minutes Long... Todays Tip: Write in Your Journal About Your Challenges So Far For your second journal entry of the challenge, you are going to write about anything you have had difficulties with. Maybe you have found the walking increments to be too low or too high, moving too quickly or too slowly, or you just arent really benefiting the way you thought you would by now. Journaling is meant to be for you and you alone. That is part of the beauty of it. Since it is kept to yourself and you know nobody else will ever read it (if you dont want them to), you can be open and candid. Be completely honest in your journal entry today. You can write it before or after todays 26-minute walk. Write about your experience in the walking challenge so far, how youre feeling today, what you have liked or disliked, and make a note about whether or not you think you want to continue with your walking journey after the 21 days are over. Journaling Tip If you have trouble knowing how long to write or when to stop writing, set a timer for 5 minutes. This lets you just write out your thoughts about your walking journey, but not feel like you have written too much or not enough. We think 5 minutes is a great starting point for journaling.

24.01.2022 13/30 STEPtember IS HERE

24.01.2022 Day 11: Merry Grinchmas The Christmas comps are almost over, just one day to go! Comment all of your sore spots today to go into the draw to win a 30 min appointment

23.01.2022 Day 19: Dont Miss Out on Your Pre-workout Snacks Welcome back to the 21-Day Walking Challenge! Ready for the last few days? Here is a look at what we have in store for you today: Your Walk Today: 40 Minutes Long... Todays Tip: Eat a Pre-workout Snack With only a few days left in the challenge, we wanted to remind you about something important pre-workout snacks! Now, depending on the timing of your workout compared to your meals for the day, it might not be necessary, but if it has been 2-3 hours or longer since your last meal, having a quick snack before your walk is a good idea. What Are Good Pre-workout Snacks? You are going on a 40-minute walk today, so your snack should be something to satiate you, but not make you feel too full. Think about a quick snack you can grab and eat about 30-45 minutes before you begin your walk. This might be: Banana Greek yogurt Handful of nuts Fruit Veggies and hummus You want a pre-workout snack to be lower in fat, moderate in protein, and higher in carbs. Those carbs are going to fuel your workout, especially for a longer walk, such as the one you have planned for today. However, if your walk is shortly after a meal, such as after breakfast or dinner, then instead of a pre-workout snack, you can plan on a post-workout snack. This will be something with more protein and maybe a slightly larger snack that what you had before your walk.

23.01.2022 Often when a client presents with upper back stiffness and/or pain, it is possible that they could be suffering from a range of different symptoms and not realise they are associated. This is what we refer to as thoracic kyphosis and in many cases we also see shoulder pain and/or injury including rotator cuff injuries, hand and wrist issues, neck pain, headaches, low back pain, breathing problems...just to name a few.

22.01.2022 There will be an update at 11.30am from the Department of Health about allied health services in Stage 4.There will be an update at 11.30am from the Department of Health about allied health services in Stage 4.

21.01.2022 Day 17. Dont Forget to Stretch! Your Walk Today: 35 Minutes Long Todays Tip: Stretch Before Your Walk... You have probably been stretching quite a bit for your walks during this challenge, but we want to remind you to keep doing so, every single day. Before heading out for a walk, you should make sure to squeeze in a light stretch. According to Harvard health, stretching is a fundamental component of keeping the muscles strong, flexible, and healthy. Over time, proper stretching can reduce persistent muscle tension and enhance your muscular coordination. Even more importantly, itll help get blood pumping to the far reaches of the body. Stretching doesnt just decrease your chance of injury during a walk, it carries the two-fold benefit of improving performance and reducing muscle soreness. Perhaps the best stretch to do before and after a walk is the standing quadriceps stretch. With your feet shoulder-width apart, use your left hand to grab your left ankle and pull it towards your tailbone. Hold for at least thirty seconds, then repeat with the other side. To stretch the calves, stand tall and extend your right leg straight behind you. Place your heel flat against the floor and push your body forward, pivoting from the pelvis without bending your back right knee. After holding for thirty seconds, repeat with the other side. Many other stretches can help to target the hamstrings, shoulders, and hips, which are all affected during a walk. After your on-foot adventure around town, make sure to finish off with at least five minutes of light stretching to avoid any next-day soreness.

20.01.2022 Day 15: Add Some Light Jogging Your Walk Today: 30 Minutes Long Todays Tip: Do a Little Jogging With Your Walk... Time for another 30-minute walk! Welcome to day 15, and week 3 of your 21-day walking challenge. During this final week, you are going to walk between 30 and 45 minutes, really pushing you to finish this final leg of the challenge. For today, you will learn about adding a little jogging with your walk only if you feel up for it. Working Up to a Jog Another great walking tip is to work up to a light jog during your walking routine. Unless youve had experience with this form of activity in the past, you might want to take your time before attempting it. However, throwing a light job into your weekly walking exercise can be incredibly beneficial and downright enjoyable. You could finish off your walks with a quick jog or swap a walking day for a jogging day. Benefits of Adding It One of the major advantages of jogging is that you burn more calories than you would through walking since your body is working harder. If youre tight on time, jogging can also help you finish your workout sooner so you can focus on other things like work or school. Jogging is also more interesting and fun when compared to walking. Youre able to cover more ground, see more things, and move your body a little more rapidly than normal. Common Mistakes to Avoid There are some common mistakes youll want to avoid when throwing some jogging into your walking routine. First and foremost, you want to make sure youre ready for this kind of increased activity. Dont jump in too soon. You also need to be sure that you have the proper footwear since jogging is a little more rough on your feet than walking. You should also take some time to ensure youre using the right technique, especially when jogging on uneven ground. If you feel up for it, enjoy a 30-minute walk, with a few minutes of jogging within those 30 minutes. The STEPtember challenge starts in just 5 days!! Sign up for the challenge at https://www.steptember.org.au/

19.01.2022 9/30 FREE UPPER BACK

19.01.2022 Are you looking for the perfect gift for your loved one this Valentine's Day? Why not purchase a gift voucher for Remedial Massage We have 45 min, 60 min or 90 min vouchers available and there will be a 10% discount till Friday!... Contact Kelly on 0401 492 832 for more info

19.01.2022 Day 12: Focus on the Right Walking Posture Your Walk Today: 28 Minutes Long Todays Tip: Make Sure You Have a Good Walking Posture... For day 12 of the 21-Day Walking Challenge, you are going to focus on your posture. It might sound completely unnecessary to talk about good walking posture since this is something you master when youre still a toddler. In reality, just because you have the ability to walk doesnt mean youre doing it properly. Furthermore, there are certain tweaks in your posture that can minimise discomfort, reduce potential damage, and boost the results you get from the activity itself. The Cost of Poor Posture Many people struggle with poor, slouching posture throughout their day. Whether sitting on the couch or working at your desk, its not uncommon to have bad positioning. This poor posture sometimes carries into walking as well where it can cause neck and back pain. When you find walking painful or detrimental, youll be more likely to avoid it. This leads to a bad spiral of avoiding physical activity which contributes to more health problems and so on. Tips for Good Walking Posture When walking, your body should be in a neutral position without leaning backward or forward. Engage some of your core muscles slightly in order to help maintain a straight back. It can also be helpful to imagine a string pulling your head upwards in order to maintain an erect posture. If youre walking outside, you can keep your eyes fixed on the horizon. Benefits of Great Posture - You can decrease your current levels of neck and back pain. - It makes it easier to sit for prolonged periods of time at work. - Youll be able to take deeper breaths when walking. Remember these posture tips when you go out for your 28-minute walk today.

18.01.2022 Day 10: Find a Friend to Walk With Welcome back to the 21-Day Walking Challenge! I hope youre enjoying the challenge so far. For day 10, why not bring a friend along with you on your walk? Your Walk Today: 24 Minutes Long... Todays Tip: Take a Friend With You On Your Walk Today, your walk is 24 minutes long. You are about 1/3 of the way through the walking challenge and doing great! For day 10, we wanted to talk about the benefits of walking with someone else, as opposed to walking by yourself. Here are some reasons to bring a friend or family member with you: You have someone to talk to. Walking can be boring, even if you have something to listen to on the way. Try out walking with someone else for just one day and see if it breaks up the monotony a little bit. You might even find that you prefer it this way and want to keep walking with your kids, spouse, co-workers, or friends. It helps to motivate you to complete your walk. Some days, you just dont feel like walking. Maybe today you are struggling to find the motivation to head out, or you dont want to walk the entire 24 minutes. Bringing someone with you is the perfect way to push you! They might join you on more walks. Did you enjoy your walk? Ask your friend to join you more on the walks in the challenge! They might even want to sign up for themselves. Sign up for the STEPtember challenge: https://www.steptember.org.au/

17.01.2022 Woohoo! What a great start to spring :)

17.01.2022 Due to the stage 4 lockdown, unfortunately we will be closed for 5 days....keeping our fingers crossed that everything will be back to normal by Thursday

17.01.2022 No Science, No Sense in Andrews Announcements on Healthcare Again we listen with disbelief as the Victorian government’s covid restrictions continue to unfairly... draw arbitrary distinctions between parts of the healthcare profession Myotherapists are trained in infection control. Yet, rather than being part of the solution, actively helping people manage chronic pain and healthcare issues, myotherapists are expected to sit back and simply watch and wait. The decision is not based on facts or evidence. There has been little, if any, consultation with the business (or health) community. There is a lack of modelling of the health impacts of these decisions on the community in the short, medium and long term. The decision doesn’t even align with the Premier’s own promises that no rules, no restrictions will be on longer than they need to be. This clearly demonstrates the arrogance of a government that makes decisions that seem more based on a spin the bottle approach to decision-making than science, facts or evidence. Read more about today's announcements in our bio. . . . . #nosciencenosense #showustheevidencedan #myotherapyisessential #myotherapymatters #unfairdistinctions #myotherapy #myoassociationau

16.01.2022 An appointment has just become available Monday 1st November at 10.30am This is the only spot left next week Jump in quick to secure an appointment https://backtolifemyotherapy.com.au/book-online/... The following week's availabilities are: Wednesday 10th Nov - 5:30PM and 6:40PM Friday 12th Nov - 10:30AM and 4:30 PM Saturday 13th Nov - 10:30AM

16.01.2022 Day 21: What Have You Learned? You made it! Welcome to the final day of the 21-Day Walking Challenge. How has it been going so far? Here is what your walk will be today: Your Walk Today: 45 Minutes Long... Todays Tip: Write Your Final Journal Entry What You Have Learned During This Challenge By now, you should be an expert in journaling AND walking. Todays journal entry is going to be super easy, and we recommend writing it after your final 45-minute walk of the challenge. This walking challenge was designed for beginners who either are out of shape or are new to walking for exercise. It went slow, because we wanted it to be appropriate for everyone, no matter their fitness level. In just 3 weeks, you went from walking 15 minutes a day to 45 minutes a day! That is amazing progress, and no matter where you go from here, you should be very proud. For todays journal entry, write about what you learned throughout this walking challenge. This might be something you learned about walking, about your habits or routines, about your ability (or struggles) sticking to a challenge, and anything you learned about yourself. Do you enjoy walking or have you discovered you prefer other forms of exercise? Are you excited to keep up with the walking routine, or making a few tweaks? Have you learned anything about your stamina, motivation, strength, or endurance throughout this challenge? Enjoy todays 45-minute walk, then come home and write your final journal entry!

15.01.2022 Here is the latest post explaining Sciatica and Disc Bulges. Kelly is trained in the McKenzie Method for the treatment and rehabilitation of lumbar disc injuries. This treatment technique has been applied successfully via Telehealth consultation. If you or someone you know is experiencing back pain, contact Kelly on 0401 492 832 or send me a PM to organise a chat :)

15.01.2022 Because someone else had his ball!

15.01.2022 Day 10: 15% off all products in clinic - from spiky balls, lumbar support cushions, therabands and magnesium products. For more info or to ask prices send a PM :)

15.01.2022 Day 18. Try Speed Walking For day 18 of the walking challenge, you are going to try speed walking. But first, here is a look at your walk for the day: Your Walk Today: 37 Minutes Long... Todays Tip: Try Speed Walking Today Yesterday, your daily tip for the challenge was to push yourself by going a little faster. Lets expand on that idea and really try to walk faster with some speed walking. We want to keep up this momentum, since you might have some days with less time to walk, but you still want a really good workout. How is Speed Walking Different Than Just Increasing Your Speed? Heres the thing we have already talked about walking faster more than once in this challenge. But speed walking is a little different. You arent just trying to increase your speed slightly, but changing your entire walking technique. You can do this either walking outside or on the treadmill, but having a fitness tracker helps you see how your heart rate changed for the walk. In 37 minutes, you are going to do a slower walk for 3-5 minutes, then do about 32 minutes of the speed walking if possible. Dont worry if you speed walk for less time. For the speed walking exercise, do a few minutes of walking at your normal speed first. Once you feel ready, start increasing your speed, focusing on your posture and walking technique. You want to walk about as fast as you can before it turns into a jog. Take longer strides, pick up the face, and swing your arms as you go to gain that momentum.

14.01.2022 When your live videos are interrupted by barking!

13.01.2022 6/30 POSTURE CHALLENGE

12.01.2022 7/30 EASE NECK PAIN

12.01.2022 Check this out!! Proof that massage increases the body's immune response

12.01.2022 Due to the strict infection control regulations I ask that all clients DO NOT arrive earlier than their appointment time. I have automatically allowed sufficient time between appointments for thorough cleaning of both clinic and reception areas for your health and safety. Thank you in advance for your co-operation :)

12.01.2022 The site of your pain is rarely the cause of your pain. That is why during a Myotherapy consultation we assess and observe the entire body. Dysfunction in an area of the body will lead to imbalances, and then the body will start to making compensations for these imbalances. As the diagram shows, dysfunction in the foot or ankle could lead to pain and/or injury much further up the body... If you are suffering from pain or injury, why not book a Myotherapy appointment today https://backtolifemyotherapy.com.au/book-online/

12.01.2022 Tony Robbins priming https://www.youtube.com/watch?v=faTGTgid8Uc Master Co Meditation https://www.youtube.com/user/masterstephenco/videos

11.01.2022 12/30 YEAH, FINISHED FILMING!!

10.01.2022 5/30 AD LIBBING!!

09.01.2022 There has been a slight adjustment to the business hours, including more hours available on a Tuesday. If you require an emergency appointment outside of business hours please contact Kelly on 0401 492 832

09.01.2022 Day 9: Can You Walk at an Incline? We are now on day 9 of the walking challenge and today were going for a 22-minute walk. But first, have you ever considered increasing the incline at which you walk? Lets take a look at your walk today:... Your Walk Today: 22 Minutes Long Todays Tip: Can You Walk at an Incline? Now that you have reached day 9 and are into week 2, it is a great time to think about the type of walking you are doing. More specifically, if you are walking at an incline. This just means the ground or treadmill is going up at an angle slightly. For a treadmill, it is easy to figure out because you can manually set any incline from 0-12 (or more depending on the model). Outside, you will know when your legs tend to work a little harder going up hills or even on flat ground when suddenly it feels like youre trying harder and pushing yourself more. Why an Incline? While this is completely optional, a slightly incline helps you to push your body more. It is more of a workout, burns more calories, and uses more of your leg and core muscles. In the same amount of time, you actually get a better workout! Today, try to find an incline if you can. If you have been walking outside, find a local area with a few hills. With your treadmill, you can just bump it up by a few points, according to how comfortable you feel.

09.01.2022 YEAH!!!! After 12 and a half weeks we are finally allowed to open on Wednesday :) Who's excited, I know I am!! Unfortunately there are no appointments left this week, but there is a waiting list in place for any last minute cancellations. The online booking system is open so get in quick for appointments from the 2nd November :) ... https://backtolifemyotherapy.com.au/book-online/ To have your name put on the waiting list for this week, contact Kelly on 0401 492 832

09.01.2022 15/30 UPCOMING STUFF

09.01.2022 I often give my clients different back mobility and postural exercises and I wanted to prove that they work. Here is a before and after photo of my son after doing postural exercises; these photos were taken just four days apart! He did the exercises twice per day for four days and the exercises literally took two minutes to complete I will share this exercise in my live later today!

08.01.2022 There are multiple muscles that may cause headaches associated with trigger point referral, as you can see in the images. Put simply, trigger points are known as a "knot" in a muscle and although there are multiple causes, one of the most common reasons for trigger points is prolonged poor posture and strain placed on a muscle. There are multiple studies that suggest that correcting neck alignment may also be beneficial for reducing the impact on lower back pain. Here is a ...link to just one article https://chiro.org//ABSTRACTS/The_Effect_of_Adding_Forward_ In todays live video I will cover a couple of exercises to help reduce neck pain and headaches.

07.01.2022 2/30 Low Back Pain

07.01.2022 Day 16: Take a Different Path Your Walk Today: 32 Minutes Long Todays Tip: Find a Different Walking Path... Welcome back to the 21-Day Challenge. For day 16, we want to remind you about the importance of avoiding boredom with walking. This is where a lot of people struggle. Since humans are creatures of habit, theres a good chance that youve been walking in the same direction, along the same path, and even around the same time of day whenever you go out for some fresh air. While the route you take doesnt have any impact on the physical benefits you derive from the activity, it certainly impacts your mental state. Seeing the same surroundings can become dull and tedious for your brain that tends to race during a walk. In order to keep your mind stimulated, you should consider mixing up your walking paths throughout the week. One day, you can walk around your neighbourhood in one direction. The following day, you could take the same route but in reverse. If you have some time to spare, you could consider heading into a nearby park for something very different. Its important to remember that walking isnt just a physical feat, its also a mental game. Walking along different paths can help keep things mixed up and interesting while increasing the likelihood that youll stick to your new walking routine. Get out there and find a new path for your 32-minute walk!

07.01.2022 I don't heal your body; I just have the tools and the knowledge to retrain your body to heal itself Book your Myotherapy appointment today https://backtolifemyotherapy.com.au/book-online/

07.01.2022 11/30 PLANNING IN PROGRESS

06.01.2022 This brief post explains the number one cause of low back pain, lack of movement

06.01.2022 ** WE ARE HIRING - PERMANENT CASUAL REMEDIAL MASSAGE POSITION ** Are You The Motivated and Dynamic Practitioner We Are Looking For? Are YOU a smart, fast thinking Melbourne based REMEDIAL MASSAGE THERAPIST looking to build your career with a dynamic and fast paced team? ...Continue reading

04.01.2022 Day 9 - Another Pilates special! As a mentioned a few days ago, Pilates will be starting in January. Today's special is for 3x one-on-one 45 minute Pilates sessions for $150 which is a saving of $45. Pre-purchase today to start in Jan :)

03.01.2022 Due to intermittent internet connection tonight, I wont be posting a live video. This exercise is another stretch for the neck to help reduce neck pain and headaches

03.01.2022 10/30 3 WEEKS TO GO!!

03.01.2022 3/30 EASE SCIATIC PAIN

03.01.2022 Day 14: Find Somewhere Scenic to Walk Your Walk Today: 30 Minutes Long Todays Tip: Walk Somewhere Scenic... For day 14 of the 21-Day Walking Challenge, you are encouraged to walk somewhere scenic, preferably the park, on a hike, the beach, lake, anywhere you can go with a pretty atmosphere - going further afield will have to wait till after lockdown though :) Why Find Somewhere Scenic? After getting in the habit of walking, many complain that theyve gotten bored with their routine. Over time, it may become more difficult to motivate yourself to walk if youre constantly confronted with the same old store fronts, neighbors homes, and yellowing lawns. To make your walk an exciting and refreshing aspect of your day, you should select somewhere scenic to explore. Deciding Where to Go Before starting your walk, get a general idea of the type of environment youd like to see. Tired of endless concrete blocks and blaring car horns? It may be worthwhile to find a little-known walking track along the outskirts of the citys public parks. Luckily, most municipalities have City Council pages that outline public parks, walking tracks, and easy trails that make for a breezy adventure. For an even greater taste of the natural world, check out community-contributed apps like All Trails that detail local trails with very light elevation gain and distance. With a little research, it should be easy to find outdoor environments with diverse vegetation, bodies of water, and well-worn trails. Dont Be Afraid to Take a Chance Alternatively, just start walking and follow wherever your feet take you. Chances are, there are many neighborhood roads that you havent taken yet. Get out there and have a beautiful 30-minute walk today.

02.01.2022 Day 13: Challenge Yourself Today Welcome to day 13 of the 21-Day Walking Challenge. Here is a look at what you can expect today: Your Walk Today: 30 Minutes Long... Todays Tip: Push Yourself Today with More Steps in Less Time This walking challenge is meant for beginners and people of all fitness levels, which is why the increase in how long you walk only changes by a minute or so every day. This is because starting slow and steady and gradually working harder is optimum for long-term success. When you try something new, go full force, and attempt to do a workout that someone much more advanced can do easily, you burnout, get overwhelmed, and just give up. The most important thing throughout this challenge is that you try! That you get out there and put in the effort, even if some days your walk isnt quite as long as we recommended. But today, we want to talk to you about pushing yourself. The reason this is saved for halfway through the challenge is because by now, you are accustomed to walking every day, and are already up to 30-minute walks. Now is a great time just to push yourself a little bit. For todays walk, try to take more steps in less time. What does this mean? It means you are going to walk a little faster, watch your fitness tracker, and see how many more steps you can get in the same length of time than you did yesterday. It is a fun, simple exercise that helps you see how much you can push yourself with your walk.

02.01.2022 It is cold, miserable and wet outside, so this is how my dogs like to practice ultimate self-care What are you doing for self-care during lock down?

02.01.2022 Day 20. The Power of Mindful Walking You have made it almost through the 21-Day Walking Challenge! Here is a look at what you can expect today: Your Walk Today: 40 Minutes Long... Todays Tip: Try Some Mindful Walking Tomorrow is the last day of the walking challenge, so today lets talk about something we havent discussed yet mindful walking. What is it? Mindful walking is a way to get into more of a meditative state while you are walking. But dont worry your eyes will be open! Unlike regular meditation, where you close your eyes and try to clear your mind, this is done during your walk. It is a way to appreciate what you are doing right now, both for your mind and body, notice your surroundings, and really take it in. This is going to help you get into a mindful and meditative state. Why Mindful Walking? As opposed to listening to music or a podcast, mindful walking is usually done in silence. You dont want to be distracted during the walk as if youre just trying to get it over with, but instead really enjoy and appreciate the entire experience. Mindful walking is a lot easier and beneficial to do for outside walking, such as in your neighborhood, at the beach, park, on a hike, or other places where you get fresh air and beautiful scenery. Pay attention to what you see on your walk, what you smell, and what you hear. Listen to the birds chirping, watch the sunrise or sunset if that is applicable, feel the cool breeze of the wind on your face. You will notice how much more you can appreciate just being able to go on this walk, and it will be over before you know it. Dont forget the STEPtember challenge starts tomorrow You can sign up at https://www.steptember.org.au/

01.01.2022 BONUS: HIP FLEXOR ACTIVATION

01.01.2022 We have come to the 12th day of Christmas and today we have 20% discount on gift vouchers. So if your looking for a gift for someone special, why not get them a treatment voucher! $80 and $100 vouchers available. Contact Kelly on 0401 492 832 or send PM to organise your voucher :)