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Professional Remedial & Sports MassageTherapy in Rockingham

Locality: Rockingham, Western Australia

Phone: +61 428 801 277

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25.01.2022 IMPROVE YOUR HAND MOBILITY - FLEXTOR AND EXTENSOR EXERCISE Technique 1 Sit or stand upright. Flex the elbow at a 90-degree angle, and extend the wrist as far as possible. Point the fingers upward. With the right hand, push the fingers on the left hand toward the elbow.... Technique 2 Sit or stand upright. Turn the left arm so that the palm faces up and flex the elbow to a 90-degree angle. Flex the wrist to a 90-degree angle, and flex the fingers so that they are pointed toward the elbow. Place the right hand on top of the fingers and press the fingers down toward the forearm. Technique 3 Squeeze against the ball for 1 second. Open & spread against the cord for 1 second. Repeat until comfortable fatigue. Let's stay pain free and share the knowledge!

23.01.2022 Download the WA Safe app and create an account. When you receive the four digit code by sms put it in You are now ready to Scan QR cards displayed all around

23.01.2022 ROTATOR CUFF SYNDROME What Does A Torn Rotator Cuff Feel Like? Rotator cuff injury is one of the common causes of shoulder pain in individuals. To ensure that your shoulder pain is only because of torn rotator cuff, it is important to study the causes of pain, symptoms and also the reason of such condition. It is important to know what it feels like to have a torn rotator cuff and how long does rotator cuff injury take to heal. This information can give you an insight into...Continue reading

23.01.2022 PELVIC FRUCTURE Anteroposterior compression of the pelvis occurs during crush accidents. This type of trauma commonly produces fractures of the pubic rami. When the pelvis is compressed laterally, the acetabula and ilia are squeezed toward each other and may be broken. Fractures of the bony pelvic ring are almost always multiple fractures or a fracture combined with a joint dislocation. To illustrate this, try breaking a pretzel ring at just one point. Some pelvic fractures... result from the tearing away of bone by the strong ligaments associated with the sacro-iliac joints. Pelvic fractures can result from direct trauma to the pelvic bones, such as occurs during an automobile accident. They may also be caused by forces transmitted to the pelvic bones from the lower limbs during falls on the feet. Weak areas of the pelvis, where fractures often occur, are the pubic rami, the acetabula (or the area immediately surrounding them), the region of the sacro-iliac joints, and the alae of the ilium. Pelvic fractures may cause injury to pelvic soft tissues, blood vessels, nerves, and organs. Fractures in the pubo-obturator area are relatively common and are often complicated because of their relationship to the urinary bladder and urethra, which may be ruptured or torn. Falls on the feet or buttocks from a high ladder may drive the head of the femur through the acetabulum into the pelvic cavity, injuring pelvic viscera, nerves, and vessels. In persons younger than 17 years of age, the acetabulum may fracture through the triradiate cartilage into its three developmental parts or the bony acetabular margins may be torn away.

22.01.2022 TOP TIPS FOR MUMS WITH BACK PAIN RESULTING FROM HOLDING THEIR BABY Back strain can be caused from lifting and carrying a baby or toddler on a daily basis. It may be the result of lifting incorrectly or the actual weight load and frequency of lifting. A new-born baby may weigh six to ten pounds but by the time they become a demanding two-year-old toddler they may weigh 25 to 30 pounds. You may lift your infant up to 50 times a day to feed, bath and move them around as you ...Continue reading

21.01.2022 DEEP PELVIC PAIN? IT CAN BE PSOAS MUSCLE TENSION The psoas muscle may be the most important muscle in your body. Without this essential muscle group you wouldn’t even be able to get out of the bed in the morning! In fact, whether you run, bike, dance, practice yoga, or just hang out on your couch, your psoas muscles are involved. That’s because your psoas muscles are the primary connectors between your torso and your legs. They affect your posture and help to stabilize y...our spine. The psoas muscles are made of both slow and fast twitching muscles. Because they are major flexors, weak psoas muscles can cause many of the surrounding muscles to compensate and become overused. That is why a tight or overstretched psoas muscle could be the cause of many or your aches and pains, including low back and pelvic pain. Structurally, your psoas muscles are the deepest muscles in your core. They attach from your 12th thoracic vertebrae to your 5 lumbar vertebrae, through your pelvis and then finally attach to your femurs. In fact, they are the only muscles that connect your spine to your legs. Your psoas muscles allow you to bend your hips and legs towards your chest, for example when you are going up stairs. They also help to move your leg forward when you walk or run. Your psoas muscles are the muscles that flex your trunk forward when bend over to pick up something from the floor. They also stabilize your trunk and spine during movement and sitting. The psoas muscles support your internal organs and work like hydraulic pumps allowing blood and lymph to be pushed in and out of your cells. During prolonged periods of stress, your psoas is constantly contracted. The same contraction occurs when you: sit for long periods of time engage in excessive running or walking sleep in the fetal position do a lot of sit-ups

19.01.2022 Appointmens Available every tuesday & thursday to book in 0428801277

19.01.2022 Exercises for a healthy lower back

19.01.2022 PLANTAR FASCIITIS SELF-TREATMENT Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painf...ul first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel. 1. Soleus Stretch With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times. 2. Step Stretch Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times. 3. Roll Stretch Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle. 4. Plantar Fascia Massage Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain. 5. Elastic Strap Stretch Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times. 6. Toe Stretch Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times. Can plantar fasciitis be prevented? There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include: Regularly changing training shoes used for running or walking Wearing shoes with good cushioning in the heels and good arch support Losing weight if you are overweight Regularly stretching the plantar fascia and Achilles tendon, especially before exercise Avoiding exercising on hard surfaces

16.01.2022 ANATOMY OF TRAPEZIUS

16.01.2022 CARPAL TUNNEL SYNDROME What is Carpal Tunnel Syndrome? Carpal tunnel syndrome is a condition in which the median nerve, a major nerve in the upper extremity that travels down the arm and enters the hand through a very small gap called carpal tunnel located in the central part of the wrist, gets compressed in the carpal tunnel. This causes irritation of the nerve leading to tingling or pain. Typically, this disease affects the thumb, index, and middle fingers.... Signs and Symptoms of Carpal Tunnel Syndrome Carpal tunnel syndrome causes numbness, weakness, pain, or tingling in the hand or fingers. Some individuals experience pain in the arm between their elbow and hand. Symptoms generally may occur in the thumb, index finger, middle finger, and half of the ring finger. Pain in the other fingers except little finger may be a sign of carpal tunnel syndrome. Hands and fingers get weak. Slight pain in forearm and wrist. Pain will be severe at night. Feeling of relief just by shaking out the hand. Treatment for Carpal Tunnel Syndrome Carpal tunnel syndrome is first treated by conservative method. The general treatment includes complete rest for the wrist by wearing a splint. Cold therapy helps a lot to relieve the swelling and inflammation. Surgery is performed in severe cases. Carpal tunnel release is a very simple operation in which carpal ligament is cut in order to enlarge the carpal tunnel and relieve the pressure on the median nerve. This is done either by open technique or endoscopic technique. Physiotherapy for carpal tunnel syndrome is important in speeding up the healing process and to get the optimal results. Physiotherapy also decreases the likelihood of recurrences in the future. Physiotherapy may include: Soft tissue massage. Electrotherapy. Joint mobilization. Heat and ice treatments. Bracing or splinting. Exercises to improve strength and flexibility. Activity modification and training. Appropriate plan for return to activity.Soft tissue massage. Exercises for Carpal Tunnel Syndrome: Stretching and strengthening exercises are really helpful for the prevention from re-occurrence of symptoms. Pain free exercises are recommended. Aim for a full, pain-free range of motion before moving on to strengthening exercises. Wrist Flexor Stretch against a chair Method: Starting Position: Stand next to a chair. Lean forward and place your outstretched hand on top of the chair’s sitting surface with the palm facing and in contact with the surface of the chair. Action: In a slow and progressive manner push the wrist against the chair’s surface until you feel the resistance of the end of range. At end of range, hold the position for 15 seconds whilst breathing slowly and deeply. Ensure you keep the elbow fully extended throughout the exercise.

16.01.2022 Good day! Gift vouchers now available folks. To buy or enquire just message me at 0428801277 Cheers!

15.01.2022 THE TRICK TO HAMSTRING REHAB After poring over decades of research, a team of scientists in Australia believes it has pinpointed the missing link in hamstring injury rehabilitation: neuromuscular training. Neuromuscular training involves reactivating communication between neurons (nerve cells) and muscles. In the case of hamstring injuries, that can be done by performing heavy resistance training exercises like Nordic hamstring curls or stiff-leg deadlifts, according to Ant...ony Shield, Ph.D., one of the paper’s authors and a professor at Queensland University of Technology, School of Exercise and Nutrition Sciences. The researchers were interested in hamstring injuries because of their frequent reoccurrence in sports that involve fast runningsoccer, football, rugby, cricket, and track and field. The review, published in the Journal of Electromyography and Kinesiology, didn’t include distance runners, but Shield believes that, while hamstring injuries in distance runners tend to be less frequent and less severe, the paper’s conclusion is applicable because the rehabilitation practices are the same. When the hamstring is strained, the normal signals between neurons and muscle shut down. This neuromuscular inhibition limits normal muscles’ function and the effectiveness of strength and stretching rehabilitation. Over time, the injured muscle atrophies, strength imbalances increase, and the angle of peak torque changes (i.e., the knee becomes less stable). These maladaptations are long-lasting and raise the risk of injuring the area again. We have evidence for reduced activation many months after return to sport, Shield told Runner’s World Newswire via email. We have more recent data (as yet unpublished) that athletes use their previously injured biceps femoris [a hamstring muscle] about half as much on the injured side as the uninjured side when doing a Nordic hamstring curl. This data is, on average, 10 months after injury, so the change appears pretty permanent. Physical therapists likely avoid exercises such as Nordic hamstring curls owing to the high forces generated by the move. But if athletes re-establish pathways between nerves and muscle, they may be better able to restore full muscle strength and function to the hamstring and reduce their chances of getting injured again, the researchers suggest. Shield notes that many injuries result in neuromuscular inhibition. The concept isn’t new or radical, he says, it just hasn’t been adequately addressed. Additionally, neuromuscular training isn’t a magic solution, writes Shield, but one of many factors athletes and physical therapists should consider. Source: Runner's world

14.01.2022 POSSIBLE CAUSES OF KNEE PAIN

14.01.2022 CERVICAL REGIONS AND TRIANGLES OF THE NECK The skin of the neck is thin and pliable. The subcutaneous tissue contains the platysma, a thin sheet of striated muscle that ascends to the face. Its fibers can be observed, especially in thin people, by asking them to contract the platysma muscles (e.g., by pretending to ease a tight collar). The SCM is the key muscular landmark of the neck. It defines the sternocleidomastoid region and divides the neck into anterior and la...Continue reading

14.01.2022 Remedial Deep Massage Thursday #ChaRMT

10.01.2022 WHAT CAUSES BAT WINGS? The occurrence of flabby arms are due to the accumulation of excess of fat and result in loose and hanging skin in the upper portion of the person's arms. They make the arms look thicker than usual. Flabby arms are also called as Bat wings. They are a result of increased age (>30years) when the body fat increases and the lean muscle decreases. These changes occur due to hormonal changes taking place with increase in age and due to sedentary (less acti...Continue reading

10.01.2022 WHAT'S BEHIND YOUR KNEE? The popliteal fossa is a mostly fat-filled compartment of the lower limb. Superficially, when the knee is flexed, the popliteal fossa is evident as a diamond-shaped depression posterior to the knee joint. The size of the gap between the hamstring and gastrocnemius muscles is misleading, however, in terms of the actual size and extent of the fossa. ... Deeply, it is much larger than the superficial depression indicates because the heads of the gastrocnemius forming the inferior boundary superficially form a roof over the inferior half of the deep part. When the knee is extended, the fat within the fossa protrudes through the gap between muscles, producing a rounded elevation flanked by shallow, longitudial grooves overlying the hamstring tendons.

08.01.2022 BICEPS TENDONITIS What is Biceps Tendonitis? The biceps muscle has two heads, simply named the long head and the short head. With biceps tendinitis, it’s usually the long head (which attaches to the top front of the shoulder) that gets injured. The long head tendon attaches to the shoulder joint capsule, and it is very near other important shoulder structures, such as your rotator cuff....Continue reading

07.01.2022 IT MAY BE TERES MINOR PROBLEM NOT BURSITIS Muscular problems in the teres minor muscle can mimic and feel like bursitis in your shoulder. It is a small muscle that teams up with three other muscles infraspinatus, supraspinatus, subscapularis to form the rotator cuff.... ANATOMY FACTS ORIGIN Upper two-thirds of the lateral margin of the scapula INSERTION Greater tubercle of the humerus ACTION External rotation and adduction of the arm. Support of the infraspinatus with the outward rotation of the arm. Stabilisation of the shoulder joint during movement. This means it works to keep the head of the humerus in its socket. PAIN PATTERNS Trigger points in your teres minor can make it ache right at the location of these spots, but also send pain to other, more distant parts of your body. If your teres minor contains trigger points, it will mainly give you pain at the side of your shoulder. Beside that, pain can radiate slightly into the backside of your arm. Because of this, it can contribute to back of shoulder pain. In general, the movements that will cause pain or that may be impaired are the ones where you rotate your shoulder outwards and reach backwards like putting on your jacket. Problems in the teres minor rarely occur alone but rather in combination with other muscles of your shoulder joint that have similar functions. SELF-MASSAGE WITH A TENNIS BALL To massage the teres minor I recommend using a massage ball or a tennis ball. Place the ball on the muscle and on the outer edge/border of your shoulder blade, respectively. Then bend your knees and lean against a wall. Slowly roll over the muscle and search for tender muscle tissue. Massage each painful spot with a couple of rolling motions.

07.01.2022 QUADRATUS LUMBORUM - ANATOMY, FUNCTION AND RELEASE EXERCISE QL ANATOMY The Quadratus Lumborum Muscle which is present in the posterior abdominal wall situated deep inside the abdomen. This muscle is present dorsally to the iliopsoas muscle. This muscle courses from the iliac crest and attaches itself to the 12th rib and the transverse processes of 1st to 4th lumbar vertebrae. The quadratus lumborum muscle is rectangular in shape. The muscle gets its blood supply from the ...subcostal nerve and branches of the lumbar plexus. The quadratus lumborum muscle lies quite close to many vital organs of the body in the abdomen like the kidneys and colon. QL FUNCTION The main function of the quadratus lumborum is to provide stability to the body along with movement of the spine and pelvis. Since this muscle is used frequently day in and day out hence it is prone to strains and injuries resulting in quadratus lumborum pain. Certain activities like repetitive heavy lifting, sporting activities like rowing, golfing can strain the quadratus lumborum muscle. Treatment for quadratus lumborum strain is conservative with a period of rest along with using hot and cold therapy and back brace. QL REFERRED PAIN When muscle knots form in the Ql or it goes into spasm due to overload or injury, then it can give you real grief! Often this is more one-sided than the other also, giving you a real lopsided feeling and can make it seem like you have one leg shorter than the other or that your pelvis is out (which can’t really happen). The QL refers pain elsewhere and isn’t always felt at the muscle. The referred pain is generally felt in the outer hip and in the glutes and is often described as a deep ache but can be a sharp pain when moving. The trouble is that this muscle is very hard to stretch but, it is quite easy to do a QL muscle release! QL MUSCLE RELEASE 1. Position Lie on your back and place a firm massage ball under your QL muscle, which you will find in-between the top of your pelvis and your bottom rib, off to each side of your spine. 2. Action: Bring the knee on the same side as the ball up towards your chest, which puts pressure on the ball. Once you feel like you have the right spot (you will feel it!), holding onto your knee you can either: 1. Rock your knee out to the side and then in again and repeat, OR 2. Repeatedly bend your knee up and down towards your chest. Slowly and gently work into it for 1-2 minutes on each side and feel free to move the ball up or down slightly to get the right spots. Do this great myofascial release once a day for two weeks. Tip: Help prevent this recurring and giving you ongoing trouble by strengthening your QL and the surrounding muscle so that they can handle everything that is asked of them!

06.01.2022 TIGHT MUSCLES THAT MAY BE THE CAUSE OF LATERAL PELVIC TILT There are several kinds of pelvis tilts that are unhealthy for our body: 1. There is the anterior pelvic tilt, where the front of the pelvis is tilted downwards....Continue reading

06.01.2022 NOW!!! HCF Clients Can get health fund rebate with Remedial Massage

06.01.2022 ILIOPSOAS TIGHTNESS CAUSED BY INGUINAL LIGAMENT DISFUNCTION ANATOMY & FUNCTION The Inguinal Ligament is a constricted band of thick fibrous connective tissues which are present in the pelvic region of the body. These tissues arise from the external oblique and course through across the groin and attaches to the front part of the iliac spine. The inguinal ligament forms the floor of the inguinal canal and provides support to the passage of structures through the canal....Continue reading

05.01.2022 Remedial/ Deep tissue/cupping Masssage Book ur Appointments cha 0428801277

02.01.2022 DELTOID STRAIN OR AC JOINT INJURY? DELTOID The deltoid muscle is a large muscle that encompasses the shoulder joint. The deltoid is divided into three different portions, or heads, the anterior (front), middle, and posterior (back) portions of the deltoid. The deltoid originates on the lateral aspect of the acromion and clavicle and then inserts on the lateral aspect of the humerus. Its major action is to abduct the arm (lift the arm out to the side of the body) as well as ...Continue reading

01.01.2022 Merry Christmas Everyone!

01.01.2022 LEVATOR SCAPULAE MUSCLE RELATED NECK PAIN The Levator Scapulae muscles are located on either side of the neck. They originate on the four upper vertebrae of the cervical spine (neck) and insert, or attach, to the scapula, also known as the shoulder blade at the superior, medial border. These two muscles are involved in elevation, downward rotation and abduction of the scapulae. They are also involved in flexion and extension of the cervical spine(neck), turning of the neck ...Continue reading

01.01.2022 HIP (GREATER TROCHANTERIC) BURSITIS In between tendons and bones all over the body, small sacs of fluids called bursae are present. These fluid sacs provide necessary cushion to the tendons and protect them from sudden damage. The trochanteric bursa is one such fluid sac present in the back of the thigh separating the muscles and tendons of the thighs and buttock from the greater trochanter of the hip. The greater trochanter or great trochanter of femur is the part of the s...Continue reading