Stephanie Bligh Remedial Massage | Medical and health

Stephanie Bligh Remedial Massage

Phone: +61 408 850 094

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24.01.2022 I am committed to providing the safest possible practice. This includes a low volume of clients to ensure time to implement infection control.(I have completed Department of health covid 19 infection control training) Ensuring that there is not more than one client in the clinic at any given time. hand cleaning stations on entrance to the building and in the treatment room. All financial transactions and paperwork completed in the treatment room to keep surface contacts to a minimum and client screening.

19.01.2022 POOR POSTURE MIGHT BE THE CAUSE OF EXHAUSTION, PAIN AND INDIGESTION This is all important because chronic poor posture can lead to low energy. Muscle fibres ...become shorter and contracted. The body automatically uses energy to maintain the contraction in the shortened fibres. At times this can lead to chronic fatigue, headaches, unexplained aches and pains throughout the body and occasionally digestive problems. Long term rounded shoulders create compression through the lungs and could lead to habitual shallow breathing. This restricts oxygen distribution in the body, and can also leave us vulnerable to infections as we’re not doing deep breathing that can cleanse the lungs. The knock-on effect of compression through the body can generate a slow and sluggish digestive system and increasing fatigue. While the tight, short muscles burn up energy, the weak, long muscles don’t ‘fire’ properly. These weak muscles must re-establish both their strength and nervous system responses to regain their functionality.

18.01.2022 The Victorian Chief Health officer has recommended the use of masks for those in metropolitan Melbourne or Mitchell Shire when they leave the home. According to... Dr Norman Swan, masks can provide a further level of protection to healthcare workers. Click the link below to read the full Department of Health Victoria update: https://bit.ly/2ZYUpPH

11.01.2022 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 t...he 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 slightly left and right, along with side bending of the neck left and right. When you wake up in the morning with a crick in your neck, feel a burning pain on the top inner corner of your shoulder blade, or have trouble turning your head to look behind you while driving etc., the culprit may be a Levator Scapula muscle in spasm. The pain can be described as a throbbing, ache, or tightness, and usually presents from the top inner corner of the shoulder blade up along the neck. What Causes Levator Scapula Spasm / Trigger Points? A trigger point is a tight area within muscle tissue that causes pain in that area and/or other parts of the body. The trigger points are shown above as two dark red circles, with the pain referral area also shaded in. Muscle spasm is a tightening of a muscle usually, due to overuse or overstress. It can in itself cause pain and loss of mobility. The following events and activities are likely to activate, or reactivate, tension / pain and trigger points in the levator scapulae. - whiplash from an automobile accident - sleeping on the stomach with the head turned/or sleeping in an odd position - chilling of the muscle during sleep from an air conditioner or draft from an open window - working at a computer with the head turned for long periods - holding a phone between the shoulder and ear - carrying a heavy bag with a shoulder strap - use of crutches that are too tall and elevate the shoulder - emotional and mental stress - Working with your arms raised above your head for prolonged periods of time can also irritate the Levator Scapula. To help reduce neck pain, stabilize your shoulder blade when you raise your arm. - poor posture with a forward head position puts this muscle under continuous strain causing overuse. Usually the condition settles after a few days if it is only a once off. Proper hands-on deep tissue massage and dry needling, when used together, can be great to settle the condition either in the short term, or if the condition has become more chronic. Also for the long term, correcting posture, stretching and strengthening of the upper back(particularly middle / lower traps, serratus posterior, rhomboids etc.) and the neck muscles(specifically the posterior neck muscles) can help prevent the condition from returning. Posture is key to a healthy neck and spine. Try and sit up straight on a comfortable supportive chair, when at work or at home, allowing the shoulders to relax by using the arm rests of the chair. When at a computer, pull the screen close and try to get it up to eye level (say using books underneath it), so your head doesn’t have to be coming forward. The same applies when driving a car. Pull the seat in close to the steering wheel(within reason),and try to position yourself so the shoulders are relaxed and the head isn’t jutting forward. Activities like reading in bed, playing computer games for hours etc. can really tighten up the levator muscles and are a disaster for thoracic and cervical posture in the long term.

07.01.2022 I can incorporate hot stones into your remedial massage during winter. They feel fantastic and are an effective remedial treatment.!!

04.01.2022 ACTIVATE YOUR VAGUS NERVE The Vagus Nerve is the brain’s method of controlling the parasympathetic nervous system the rest and digest system. It is not the on...ly nerve controlling our ability to decrease stressors, but it is by far the single most important nerve due to its far reaching effects. The word vagus means wanderer, as this nerve wanders throughout the body to many important organs and imparts signals from the brain regarding their level of function. This nerve connects the brain to the gut (intestines and stomach), heart, liver, pancreas, gallbladder, kidney, ureter, spleen, lungs, sex organs (in females), neck (pharynx, larynx and esophagus), ears and the tongue. No other nerve in the body has such a broad and far reaching effect as the Vagus Nerve. FUNCTIONS: In the brain, the vagus helps control anxiety and depression. In the gut, it increases stomach acidity, digestive juices, and gut flow. In the heart, it controls heart rate variability, heart rate, and blood pressure. Vagus activation will lower the risk for heart disease and stroke. In the liver and pancreas, it helps controls glucose store and balance. In the gallbladder, it helps release bile, which can help you get rid of toxins and break down fat. Vagus nerve stimulation has the potential to help those suffering from various health conditions, including but certainly not limited to anxiety disorders, heart disease, some forms of cancer, poor circulation, leaky gut syndrome, alzheimer’s, memory and mood disorders, migraine’s and headaches, fibromyalgia, obesity, tinnitus, addiction, autism and autoimmune conditions. So how can we stimulate this nerve to ensure that this nerve is functioning optimally? Here are a few ways you can exercise and stimulate your vagus nerve: COLD SHOWERS Any acute cold exposure will increase vagus nerve stimulation. Studies have shown that when your body adjusts to cold, your fight or flight (sympathetic) system declines and your rest and digest (parasympathetic) system increases, which is mediated by the vagus nerve. MASSAGE You can manually stimulate your vagus nerve by massaging several areas. A foot massage can stimulate vagus nerve activity, as can massaging your neck. A neck massage along the carotid sinus (the right side of your throat near where you check your pulse) can also stimulate the vagus nerve. YOGA Yoga increases vagus nerve activity and your parasympathetic system in general. A 12-week yoga intervention was associated with greater improvements in mood and anxiety than a control group who just did walking exercises. The study found increased thalamic GABA levels, which were associated with improved mood and decreased anxiety. BREATHING TECHNIQUES Deep breathing is always relaxing to your body, but you can use other breathing techniques to stimulate your vagus nerve. Alternate nostril breathing or yogic breathing is a great way to stimulate the vagus nerve. Another breathing technique that you may never have tried is inhaling deeply and then closing your airway while pushing your breath against the inside of your chest and bearing down with your abdominal muscles (like you are trying to pass gas). This method of applying internal pressure from the lungs out to the surrounding organs stimulates the vagus nerve as it connects your heart, spleen, lungs, stomach, and small intestines.

04.01.2022 QUADRATUS LUMBORUM - ANATOMY, FUNCTION AND RELEASE EXERCISE QL ANATOMY The Quadratus Lumborum Muscle which is present in the posterior abdominal wall situat...ed 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!