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Enhancing Self-Defence Through Posture and Vocalisation

Posted on June 15, 2024

Walk This Way, Talk This Way: Enhancing Self-Defence Through Posture and Vocalisation

In today’s fast-paced world, many of us are glued to our phones, even while walking in public. However, this habit can significantly reduce our self-awareness and make us more vulnerable to crime. Studies have shown that people engrossed in their phones are more likely to be targeted for theft, particularly phone grabs, which are on the rise in the UK. Victims often report that these incidents happen incredibly quickly, primarily because their attention is diverted and their awareness of their surroundings is compromised.

In addition to distraction, body language plays a crucial role in vulnerability. Individuals who appear lost, scared, or unsure tend to attract unwanted attention. This so-called “teenage posture”—characterised by hunched shoulders, downward gaze, and hands in pockets—signals insecurity and makes one an easier target.

To enhance personal safety, one of the first and most vital steps in self-defence is to improve posture and vocalisation. Walking with confidence and purpose can significantly impact how others perceive you. Here are some key strategies to consider:

Posture and Awareness

Walk with Confidence: Adopt an upright posture with your shoulders back and head held high. This not only projects confidence but also indicates that you are aware of your surroundings.
Stay Off Your Phone: While it’s tempting to scroll through your phone, especially during mundane tasks like walking, it’s crucial to remain vigilant. Keeping your phone in your pocket or bag allows you to focus on what’s happening around you.
Limit Earbud Use: If you must use earbuds, keep one ear free. This ensures you can hear what’s happening in your environment, from approaching footsteps to potential warnings.

Vocalization as a Defense Tool

Using your voice effectively is another powerful self-defence tactic. Attackers prefer easy targets and situations where they can operate unnoticed. By being loud and vocal, you can draw attention to yourself and potentially deter an attack.

Be Loud and Clear: If you feel threatened, don’t hesitate to raise your voice. Shout assertive statements like “I SAID NO!” or “LEAVE ME ALONE!” This can be especially effective in public spaces or workplaces where others can hear you and come to your aid.
Create a Scene: Most attackers do not want attention. By making a scene, you increase the chances that they will flee to avoid drawing the interest of passersby or authorities.

Combining Posture and Vocalization

The combination of confident posture and vocal assertiveness forms the cornerstone of effective self-defence. Here’s how you can integrate these elements:

Walk with Purpose: Even if you’re not sure where you’re going, walk as though you have a destination in mind. This reduces the likelihood of appearing vulnerable.
Stay Aware: Continuously scan your environment. Make eye contact with people around you to signal that you are alert and aware.
Use Your Voice: Practise shouting phrases that you can use if you ever feel threatened. The louder and more assertive you are, the more likely you are to deter an attacker.

In conclusion, enhancing self-defence involves more than just physical techniques. By adopting a confident posture and using your voice effectively, you can significantly reduce your risk of being targeted. Stay off your phone, remain aware of your surroundings, and be prepared to make noise if necessary. Remember, confidence and vocal assertiveness are your best tools in staying safe.

We can provide more sessions like this as part of our employee self defence classes offered within our corporate wellbeing and employee benefits service. For more information contact us today.

Understanding Your Safety Zones

Posted on June 15, 2024

Understanding Your Safety Zones: A Key to Effective Self-Defence

Self-defence is not only about physical prowess but also about awareness and strategy. An essential part of this strategy involves understanding and identifying your “safe zones.” These zones, categorised into green, yellow, and red, help you gauge your level of safety in different environments. Recognizing these zones and responding accordingly can significantly enhance your personal safety.

Green Zone: Your Sanctuary

The Green Zone represents areas where you feel the safest and most comfortable. This is typically your home or the home of a loved one. In this zone, you are relaxed, familiar with your surroundings, and confident about your safety. It’s a place where your guard is down, and you feel at ease, enjoying a sense of security. This doesn’t mean you should be complacent, but the risk of encountering danger is perceived to be minimal.

Yellow Zone: Moderate Vigilance

The Yellow Zone encompasses areas that are generally safe but require a heightened sense of awareness. These might include your workplace, a restaurant, or a movie theatre. While these places don’t typically pose immediate threats, they are not as secure as your Green Zone. In the Yellow Zone, you are more alert and vigilant. For example, walking to your car after a late shift or being the last person in the office can heighten your senses. Here, you remain aware of your surroundings, conscious of who is nearby, and ready to respond to any unusual activity.

Red Zone: High Alert

The Red Zone is where you feel unsafe or threatened. This zone can be anywhere at any time, such as waiting for a bus alone at night, walking through a deserted area, or running in the early hours before dawn. In the Red Zone, your alertness is at its peak. You meticulously observe your environment, take note of people and vehicles around you, and prepare to react swiftly if a threat arises.

Steps to Enhance Awareness in the Red Zone

When you find yourself in a Red Zone, specific steps can help you stay alert and safe:

Avoid Distractions: If you are alone in a potentially unsafe area, avoid wearing earphones. This ensures you remain fully aware of your surroundings and can hear any approaching threats.
Know Your Exits: Always be aware of the nearest exit or escape route. This knowledge is crucial if you need to leave quickly.
Stay Visible: Whenever possible, stay in well-lit and populated areas. Darkness and isolation can increase your vulnerability.
Trust Your Instincts: If something feels off, trust your gut feeling. It’s better to be overly cautious than to ignore potential danger.

Transitioning Between Zones

Understanding these zones is crucial because situations can change rapidly. A Green Zone can quickly become a Yellow or Red Zone with the entrance of an unfamiliar or suspicious individual. For example, if a stranger enters your workspace late at night, your perception of safety might shift from Yellow to Red. Recognizing these transitions allows you to adapt your level of vigilance and take appropriate actions to maintain your safety.

In conclusion, being aware of your safety zones and understanding how to navigate them is a vital component of self-defence. By identifying and responding to changes in your environment, you can protect yourself more effectively. Remember, the key to safety lies not just in physical defence but in awareness and preparedness. Stay alert, stay safe, and always know your zones

Here at Livewell we offer Self Defence classes within a corporate employee wellbeing service. If you are interested please contact a member of our team today in order to book your employees a fun and informative team building exercise. Contact us today.

3 Exercises for Glute Activation

Posted on June 10, 2024

As anyone who exercises will know, getting yourself warmed up and ready before working out is an absolute must. Glutes are a very important muscle group that do a lot of work, from preventing any injuries to improving your general performance. Whenever you lean or bend over at your hips, your glute muscles are the things controlling your movements, so in order to fully engage them you’ll need to ‘activate’ them. Not doing so means you’ll be using other muscles for work that they don’t need to be doing (i.e. using your knee muscles to bend at the hips) and this can become an injury risk.

Strong glutes help you to become more powerful in your movements, and not just in exercise-related ones – simple tasks like walking or jogging will become a little easier as you have more power to put into them. Preventing excessive movement in your lower back and knees is another key advantage to having strong glutes, as this means you’ll reduce your general injury risk.

Anatomy

The glutes, short for gluteal muscles, are a group of three muscles that make up the buttocks. There are other muscles known as the deep 6, but we can discuss these at another time as the primary muscles are the glutes. The glutes are one of the most powerful muscles in the body, responsible for hip extension, abduction, and external rotation. The anatomy of the glutes is complex and understanding it is essential for anyone looking to build a stronger, healthier lower body.

The three muscles that make up the glutes are the gluteus maximus, gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most powerful of the three, responsible for hip extension and external rotation. It originates from the ilium, sacrum, coccyx, and fascia of the lumbar region, and inserts into the femur.

The gluteus medius is located on the outer surface of the pelvis, just above the hip joint. It is responsible for hip abduction and internal rotation. The gluteus medius originates from the ilium and inserts into the greater trochanter of the femur.

The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. It is also responsible for hip abduction and internal rotation. The gluteus minimus originates from the ilium and inserts into the greater trochanter of the femur.

The glutes are not just important for aesthetic reasons; they play a vital role in many activities we perform daily, such as walking, running, and jumping. They also provide stability and support to the pelvis and lower back, making them crucial for proper posture.

To train the glutes effectively, it is essential to understand the different functions of each muscle. Exercises that target the gluteus maximus include squats, deadlifts, and hip thrusts, which all involve hip extension. For the gluteus medius and minimus, exercises such as side-lying leg lifts and lateral band walks are effective.

Proper form is crucial when performing glute exercises to ensure that the muscles are being targeted effectively and to avoid injury. It is also important to gradually increase the intensity of exercises to prevent overloading the muscles and causing strain or injury.

In conclusion, the glutes are a complex group of muscles that are vital for a healthy, strong lower body. Understanding the anatomy of the glutes and their functions is crucial for anyone looking to improve their strength and overall health. By incorporating targeted glute exercises into a regular fitness routine, individuals can build a stronger, more stable lower body and improve their performance in daily activities.

Exercises

So now that you’re aware of what glutes actually are, how do we activate them?

Clamshell

This is an exercise popular both for stretching and physical therapy, and targets your hip rotators and muscles. Start by lying down on one side, with your head resting on an arm or pillow (but be careful, if you lean on your arm for too long it may start to go a little numb!). Then bend your knees upwards so that your feet are in an even line with your hips and your heels are behind you, and tilt your torso and pelvis slightly forward. Keeping your heels together, raise your top knee from the one that it’s resting on – this should contract your core and squeeze your glutes. Don’t be tempted to follow the movement of your hips rolling back, as they will try and to achieve maximum results from this, your body needs to remain stable as you lift your knees.

Once you’ve mastered it lying down, try it with your weight resting on one elbow in a side plank.

Hip extensions

This can also be used as a great warm-up exercise as it targets your lower body and improves your flexibility and strength. To begin, get yourself into a table top position (on your hands and knees and looking down at the mat below you). Keep your hips over your knees and your shoulders aligned with your wrists, but be careful not to lock your elbows into place. Bring one of your bent knees up to the ceiling – this is the part that really works your glutes. Exhale as you raise it, then bring your leg back down into the position you started in and inhale. Complete 15 reps with one leg, then repeat for the other and you should be good to go.

The glute bridge

Despite how involved it is with working your glutes, this is actually one of the easiest exercises that get the best results! Start by lying down on your back and looking up, with your knees bent and feet on the ground with hip-width space between them, to create a small triangle in the space between your legs and the floor. Press your arms down by your sides and your feet into the ground as you lift your hips off the ground, using your arms to support yourself, and then lower them back down to the ground. Make sure to keep your core tight for maximum effect!

When the two-legged version becomes too easy, extend one leg in the air as you lift your hips, or even pull your knee to your chest with your arms as you bring it up.

Injuries and other considerations

The glutes, also known as the buttocks, are a group of muscles that are crucial for movement and stability of the lower body. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Injuries and medical conditions associated with the glutes can cause pain and discomfort, and may affect a person’s ability to perform daily activities. Here are some possible injuries and medical conditions associated with the glutes:

Strains and Sprains: The glutes are prone to strains and sprains, which occur when the muscles and ligaments are stretched or torn. These injuries can result from sudden movements, overuse, or trauma. Symptoms of a strain or sprain include pain, swelling, and limited range of motion.
Piriformis Syndrome: Piriformis syndrome is a condition in which the piriformis muscle, located in the buttocks, spasms and compresses the sciatic nerve. This can cause pain, numbness, and tingling in the buttocks and down the leg. Piriformis syndrome can be caused by overuse, trauma, or poor posture.
Bursitis: Bursitis is a condition that occurs when the bursae, small sacs of fluid located between the bones and tendons, become inflamed. This can cause pain, tenderness, and swelling in the buttocks. Bursitis can be caused by overuse, trauma, or infection.
Sacroiliac joint dysfunction: The sacroiliac joint is located at the base of the spine and connects the sacrum to the pelvis. Dysfunction in this joint can cause pain in the buttocks, lower back, and legs. Sacroiliac joint dysfunction can be caused by trauma, pregnancy, or degenerative joint disease.
Gluteal tendinopathy: Gluteal tendinopathy is a condition that occurs when the tendons that attach the gluteal muscles to the hip bone become inflamed or degenerate. This can cause pain, weakness, and difficulty walking. Gluteal tendinopathy can be caused by overuse, trauma, or aging.
Hemorrhoids: Hemorrhoids are swollen veins in the anus and rectum that can cause pain, itching, and bleeding. Prolonged sitting or straining during bowel movements can increase the risk of developing hemorrhoids.

Preventing injuries and medical conditions associated with the glutes involves a combination of proper stretching, strengthening, and conditioning. It is important to maintain good posture, avoid prolonged sitting, and engage in regular exercise that targets the glutes.

If you experience any pain or discomfort in your glutes, please contact us and we may be able to help with rehabilitation, strength and conditioning or sports massage. Furthermore, should you be seeking advice on how to build / train your glute muscles, please contact one of our personal trainers.

Adductor Strain

Posted on June 10, 2024

Adductor strain or injury to the adductor muscle group is a common cause of medial leg (inside leg) and groin pain, especially among athletes. A groin strain is an acute injury to the muscles on the inside of the thigh, known as the adductor muscles. These muscles help to stabilize the trunk and move the legs inward. A strain typically occurs because of an athletic injury or awkward movement of the hip joint, which leads to stretching or tearing of the inner thigh muscles.
A strain injury is graded I-III based upon its severity. Mild strains involve overstretching of the muscle, whereas more severe strains can involve complete muscle tears. Most injuries to the adductor muscles are Grades I or II.

GRADE 1 GROIN STRAIN

Grade I is a mild strain (tear) with some pain, bruising, and tenderness, but no significant fiber disruption.

GRADE 2 GROIN STRAIN

A Grade II injury involves injury to the muscle-tendon fibers, this is usually a more serious tear which will severely limit movement. However, the overall integrity of the muscle-tendon unit is preserved.

GRADE 3 GROIN STRAIN

A Grade III injury (or complete rupture) is one that results in a loss of overall muscle/tendon integrity. This serious injury will result in severe pain, swelling, joint instability, and pain associated with movement. It may in some cases mean the muscle detatching from it’s attachment point.

Anatomy

The adductor complex includes the three adductor muscles (longus, magnus, and brevis) of which the adductor longus is the most injured. All three muscles primarily provide adduction of the thigh. Adductor longus provides some medial rotation. The adductor magnus also has an attachment on the ischial tuberosity, giving it the ability to extend the hip. In open chain activation, the primary function is hip adduction. In closed chain activation, they help stabilize the pelvis and lower extremity during the stance phase of gait. They also have secondary roles including hip flexion and rotation.

Symptoms

Depending on the underlying cause, pain can be mild or severe, come on gradually or suddenly, and vary in quality (dull, sharp, throbbing, or even burning). Common symptoms include:

Pain and tenderness in the groin and the inside of the thigh
Sudden onset of pain sometimes accompanied by the sensation of a pop in the inner thigh
Failure to continue activity after initial onset of pain
Pain when you bring your legs together or when you raise your knee
Bruising may develop, and limping may also be a symptom

Causes

Most injuries can be managed conservatively by their primary care provider with rest, ice, physical therapy, and a graded return to play.

previous hip or groin injury
age
weak adductors
muscle fatigue
decreased range of motion
inadequate stretching of the adductor muscle complex

Diagnosis

Radiographic evaluation is the initial modality of choice for suspected adductor strain. Anteroposterior views of the pelvis and frog-leg view of the affected hip are recommended as initial imaging studies. In most patients, these images will be normal in appearance; however, occasionally one may observe an avulsion injury. These images can also help evaluate for other causes of groin pain such as osteitis pubis, apophyseal avulsion fractures, and pelvic or hip stress fractures.

If further imaging is needed, magnetic resonance imaging (MRI) is recommended. This is likely to show muscle oedema and haemorrhage at the site of injury. If there is a bony injury, this will be better elucidated on the MRI.

Musculoskeletal ultrasound can further visualize the tendon and bony attachment sites, muscles, ligaments, and nerves. Ultrasound can be used to identify the area and extent of the injury and used to evaluate periodically during the recovery phase.

Treatment

Fortunately, there are several effective treatment options for adductor strains, including rehabilitation and massage. In this article, we will discuss the various treatment options for adductor strains, with a particular focus on the benefits of rehabilitation and massage therapy.

Rest and Ice / Heat Therapy

The first step in treating an adductor strain is to rest the affected muscle. This means avoiding any activities that put stress on the muscle, such as running, jumping, or kicking. In addition, applying ice and heat to the affected area through contrast bathing can help reduce swelling and pain and then through the heat stimulate repair. To contrast bathe we recommend 5 minutes ice, 10 minutes heat, 3 times round 3 times a day. This will equate to 45 minutes at a time.

Compression and Elevation

Compression and elevation are also important in the early stages of adductor strain treatment. Compression can help reduce swelling and provide support to the injured muscle, while elevation can help improve blood flow and reduce inflammation. A compression bandage should be applied snugly but not too tightly, and the affected leg should be elevated above the level of the heart as much as possible.

Physical Therapy / Physiotherapy

Once the initial swelling and pain have subsided, physical therapy can help restore strength and flexibility to the injured muscle. Physical therapy may include exercises to improve range of motion, strengthen the muscles, and improve balance and coordination. Your physical therapist may also use stretching, to help relieve muscle tension and improve circulation to the affected area.

Massage Therapy

Massage therapy is a type of manual therapy that involves manipulating the soft tissues of the body, including muscles, tendons, and ligaments. Massage can help reduce muscle tension and improve circulation, which can help promote healing and reduce pain and stiffness. Massage therapists may use a variety of techniques, including sports massage, deep tissue massage, myofascial release, and trigger point therapy, depending on the specific needs of the patient.

Massage therapy can be especially beneficial for adductor strains because it can help relieve muscle tension and improve circulation to the affected area. Massage can also help reduce pain and stiffness, which can make it easier to perform physical therapy exercises and other activities of daily living.

In conclusion, adductor strains can be a painful and debilitating injury, but there are many effective treatment options available. If you are experiencing symptoms of an adductor strain, it is important to seek advice for a specialist, livewell and our team of highly qualified soft tissue specialists can help. If you want to find out more information or to book an appointment, please contact us.

Exercises

An adductor strain can be a painful and frustrating injury, but with the right exercises and a progressive plan, you can get back to your normal activities in no time. It’s important to start with gentle exercises and progress gradually to more challenging ones as your injury heals. Here are some exercises you can do on a weekly basis to help recover from an adductor strain:

Week 1: Isometric Exercises

Isometric exercises involve contracting the muscle without moving it. They are gentle exercises that can help improve blood flow to the injured area and prevent further damage. To perform isometric exercises for your adductor muscles, lie on your back with your legs straight and your feet pointing up. Place a small pillow or rolled-up towel between your knees and squeeze your knees together as hard as you can for 5-10 seconds. Release and repeat for 10 repetitions, three times per day.

Week 2: Passive Stretching

After the initial pain and swelling have subsided, passive stretching can help improve range of motion and flexibility in the injured muscle. To perform a passive stretch for your adductor muscles, sit on the floor with your legs straight out in front of you. Spread your legs apart as far as you can, then gently lean forward until you feel a stretch in your inner thighs. Hold the stretch for 20-30 seconds and repeat for 3-4 repetitions, twice per day.

Week 3: Active Stretching

Active stretching involves using your muscles to move your joints through a full range of motion. It can help improve strength and flexibility in the injured muscle. To perform an active stretch for your adductor muscles, sit on the floor with your legs straight out in front of you. Spread your legs apart as far as you can, then gently push your knees down toward the floor using your inner thigh muscles. Hold the stretch for 10-15 seconds and repeat for 10 repetitions, twice per day.

Week 4: Resistance Training

Resistance training involves using weights or resistance bands to challenge your muscles and improve strength. To perform resistance training for your adductor muscles, lie on your side with your injured leg on top. Place a resistance band around your ankles and squeeze your legs together against the resistance of the band. Hold for 10-15 seconds and repeat for 10 repetitions, three times per day.

Week 5: Functional Training

Functional training involves performing exercises that mimic the movements you make in your daily activities. It can help improve balance, coordination, and overall function. To perform functional training for your adductor muscles, stand with your feet shoulder-width apart and slowly shift your weight onto your injured leg. Raise your other leg to the side as high as you can without pain, then lower it back down. Repeat for 10 repetitions, three times per day.

In conclusion, a progressive exercise plan is essential for recovering from an adductor strain. Starting with gentle isometric exercises and gradually progressing to more challenging resistance and functional exercises can help improve strength, flexibility, and overall function in the injured muscle. Be sure to consult with your healthcare provider before starting any exercise program to ensure it is safe and appropriate for your specific injury.

Prevention

Work on core stability. Having good core and pelvic stability provides a solid base for sport-specific movements and reducing the chance of adductor strains.
Dynamic warm-up! This is easily overlooked, but important. Prior to training and competing, ensure you perform a complete warm-up, including slow to fast movements, dynamic stretches (movement stretches) and sports-specific drills.
Strengthen the lateral hip muscles, mainly the gluteal muscles. This will help with pelvic stability
Stretch the inner thigh and outer thigh muscles on a daily basis.
Regularly get manual therapy and massages from certified physiotherapists, athletic therapists or massage therapists. This will help to get the muscles flexible and break down any trigger points or scar tissue that can lead to injury.
Practice sport-specific drills, change of direction and cutting manoeuvres which commonly cause groin strains. This will help the muscles to adapt and become stronger at performing this kind of movement.
Strengthen the inner thigh muscles using weight machines and resistance bands. It is especially important to strengthen the muscles in the movement which caused the injury, to prevent a reoccurrence.
Improve your proprioception. This is our sense of where each body part is in space and is similar to balance. Proprioception affects the way we move, especially when our balance is compromised and is therefore important in avoiding all injuries.
Get plenty of rest and avoid over-training! If you train too much or for too long fatigue sets in, which increases the risk of injury.

If you feel like you have an adductor strain then please contact a member of our team or make a booking online.

Cardio’s effect on Muscle Mass

Posted on June 10, 2024

What are the effects of cardiovascular exercise on muscle mass?

Cardiovascular exercise, also known as cardio, has long been associated with weight loss and improving overall health. However, there is a common misconception that cardio can also reduce muscle mass. In this article, we will explore the relationship between cardio and muscle mass, examining the evidence to determine whether or not cardio can truly reduce muscle mass.

Muscle mass and Cardio explained…

First, it is important to understand that muscle mass is primarily influenced by two factors: exercise and nutrition. Resistance training, such as weight lifting, is the most effective form of exercise for increasing muscle mass. Additionally, consuming a diet high in protein is crucial for providing the necessary building blocks for muscle growth.

Cardio, on the other hand, is primarily focused on improving cardiovascular health and burning calories. While cardio can be a great form of exercise for weight loss and improving overall health, it is not typically associated with building muscle mass. In fact, some forms of cardio, such as long-distance running, have been shown to actually reduce muscle mass in some individuals.

One reason why cardio may lead to muscle loss is due to the body’s adaptation to endurance exercise. Endurance exercise, such as running or cycling, places a greater demand on the body’s aerobic energy system. This can lead to a reduction in the body’s anaerobic energy system, which is primarily responsible for powering short bursts of high-intensity activity, such as weight lifting.

Additionally, cardio can increase the body’s production of cortisol, a stress hormone that can break down muscle tissue. This can be especially true for individuals who engage in excessive amounts of cardio, without adequate rest and recovery time.

However, it is important to note that the relationship between cardio and muscle mass is not always clear-cut. For example, moderate amounts of cardio may actually help to improve muscle mass by increasing blood flow and providing the necessary nutrients for muscle growth. Additionally, some forms of cardio, such as high-intensity interval training (HIIT), have been shown to improve both cardiovascular health and muscle mass.

Ultimately, the relationship between cardio and muscle mass is complex and depends on a variety of factors, including the type and duration of cardio, the individual’s diet and rest habits, and their overall fitness goals. While cardio alone may not be the most effective way to build muscle mass, it can still be a valuable form of exercise for improving overall health and fitness.

Conclusion

In conclusion, cardio can lead to muscle loss in some individuals, especially if it is performed excessively and without adequate rest and recovery time. However, the relationship between cardio and muscle mass is not always clear-cut, and moderate amounts of cardio may actually help to improve muscle mass. Ultimately, the best approach to building muscle mass is to incorporate both resistance training and cardiovascular exercise, while also consuming a diet high in protein and getting adequate rest and recovery time.

Get in touch

If you liked this article and you are thinking about your exercise and nutrition regime our team of highly qualified personal trainers and nutritionists can help. Getting the right balance of exercise and nutrition to reach your goal can be a scientific process where one size does not fit us all. Our experts can tailor make the right approach for you. Contact us today for more information or advice alternatively make a booking online.

Benefits of Pregnancy Massage

Posted on June 10, 2024

Pregnancy massage, also known as prenatal massage, is a type of massage therapy designed specifically for pregnant women. This type of massage focuses on the specific needs of expectant mothers, such as alleviating the physical and emotional discomforts of pregnancy, reducing stress and anxiety, and promoting relaxation.

During a pregnancy massage, the mother-to-be is typically positioned on her side or with specialized equipment that supports the belly and allows for comfortable positioning. The massage therapist will use a combination of techniques, such as Swedish massage, deep tissue massage, and acupressure, to help relieve tension and pain in areas such as the back, hips, legs, and feet.

Pregnancy massage can also help to improve circulation and reduce swelling, which is common during pregnancy due to increased blood volume and pressure on the blood vessels. It may also help to alleviate common pregnancy-related symptoms such as fatigue, headaches, and insomnia.

It is important to note that pregnancy massage should only be performed by a licensed and trained massage therapist who specializes in prenatal massage. They should be aware of the specific needs and considerations of pregnant women, such as avoiding certain pressure points and positioning that may be uncomfortable or unsafe.

In general, pregnancy massage is considered safe for most expectant mothers, especially after the first trimester. However, it is always recommended to consult with a healthcare provider before scheduling a pregnancy massage to ensure that it is safe for both the mother and the baby.

Benefits of Pregnancy Massage

Pregnancy massage, also known as prenatal massage, offers many benefits for expectant mothers. Here are some of the key benefits of pregnancy massage:

Reduces muscle tension and pain: Pregnancy massage can help to reduce muscle tension and pain in the back, hips, legs, and feet. It can also help to improve flexibility and range of motion.
Improves circulation: Pregnancy massage can help to improve circulation and reduce swelling in the legs and feet, which is common during pregnancy due to increased blood volume and pressure on the blood vessels.
Relieves stress and anxiety: Pregnancy massage can help to reduce stress and anxiety, which is important for both the mother and the baby. It can promote relaxation and improve overall well-being.
Promotes better sleep: Pregnancy massage can help to promote better sleep by reducing muscle tension and promoting relaxation. It can also help to alleviate common pregnancy-related symptoms such as insomnia and fatigue.
Reduces the risk of preterm labor: Studies have shown that regular pregnancy massage can help to reduce the risk of preterm labor and low birth weight.
Improves the health of the baby: Pregnancy massage can help to improve the health of the baby by increasing blood flow and oxygenation to the placenta.

Contraindications to Pregnancy Massage

While pregnancy massage can offer many benefits for expectant mothers, there are some contraindications that should be considered. Pregnancy massage should not be performed in the first trimester, as this is a critical time in the development of the baby. Additionally, pregnancy massage should not be performed if the mother has a high-risk pregnancy, such as a history of preterm labor or preeclampsia. Other contraindications include conditions such as deep vein thrombosis, blood clots, or a history of miscarriage. It is important to consult with a healthcare provider before scheduling a pregnancy massage to ensure that it is safe for both the mother and the baby. A trained and licensed prenatal massage therapist will also conduct a thorough health history and consultation before beginning the massage to ensure that it is safe and appropriate for the mother’s specific needs.

Areas we cover

LiveWell Health offer a clinic based and mobile in home service to all expectant mothers as long as they do not have any contraindications to massage.

Given the scale of our specialist team in this area and the fact LiveWell are one of the countries leading companies on this type of treatment, we cover a number of locations across the UK.

These locations include, but are not limited to:

Birmingham, Manchester, Liverpool, Sheffield, Leeds, Wolverhampton, Leicester, Coventry, Derby, Nottingham, Gloucester, Hereford, Worcester and London.

Within these areas, we usually cover around a 20-25 mile radius in and around these town’s and cities. If your location is not listed, but you are close to one of these locations, then please do contact us and we will be able to advise if we can offer you a service in your postcode location. Alternatively you can email us on info@livewellhelath.co.uk for further information or finally, you can go to our online booking system where all our locations are listed and where you will be able to book you pregnancy massage.

AC Joint Inury

Posted on June 10, 2024

The AC (acromioclavicular) joint is where the shoulder blade (scapula) meets the collarbone (clavicle). The highest point of the shoulder blade is called the acromion. Strong tissues called ligaments connect the acromion to the collarbone, forming the AC joint.

Most AC Joint injuries are treated conservatively using various combinations of strengthening exercises, following the immobilisation phase, once pain permits. Surgery is usually reserved for cases where there is a complete dislocation of the AC Joint (Grade 3), or in cases where a less severe injury fails to respond adequately to conservative treatment.

Anatomy

The Acromioclavicular Joint, or AC Joint, is one of four joints that comprises the Shoulder complex. The AC Joint is formed by the junction of the lateral clavicle and the acromion process of the scapula and is a gliding, or plane style synovial joint. The AC Joint attaches the scapula to the clavicle and serves as the main articulation that suspends the upper extremity from the trunk.

The primary function of the AC Joint is:

To allow the scapula additional range of rotation on the thorax.

Allow for adjustments of the scapula (tipping and internal/external rotation) outside the initial plane of the scapula in order to follow the changing shape of the thorax as arm movement occurs.

The joint allows transmission of forces from the upper extremity to the clavicle.

Symptoms

Pain at the end of the collar bone.
Pain may feel widespread throughout the shoulder until the initial pain resolves; following this, it is more likely to be a very specific site of pain over the joint itself.
Swelling often occurs.
Depending on the extent of the injury, a step-deformity may be visible. This is an obvious lump where the joint has been disrupted and is visible on more severe injuries.
Pain on moving the shoulder, especially when trying to raise the arms above shoulder height.

Causes

An AC Joint injury often occurs as a result of a direct blow to the tip of the shoulder from, for example, an awkward fall, or impact with another person. This forces the Acromion Process downward, beneath the clavicle. Alternately, an AC Joint injury may result from an upward force to the long axis of the humerus (upper arm bone) such as a fall which directly impacts on the wrist of a straightened arm. Most typically, the shoulder is in an adducted (close to the body) and flexed (bent) position.

Diagnosis

Firstly, for the diagnosis of scapula winging your doctor will look at the shoulder blades for any clear obvious signs of winging. Some patient’s scapula bone may be more visible than others and have distinct scapula winging. The doctor may also ask you to perform arm/ shoulder movements to examine the range of movement and stability at the joint.

One of the main tests that are used to aid in the diagnosis of scapula winging is the serratus anterior test. This is where the patient is asked to face a wall, standing about two feet from the wall and then push against the wall with flat palms at waist level. This test is carried out to identify if any damage is done to the thoracic nerve causing the scapula to wing.

Treatment

The traditional literature supports non-operative treatment for grade I and II injuries. Patients with grade IV, V and VI injuries benefit from operative treatment, whereas the treatment of grade III injuries remains a controversial issue. 22 Numerous surgical procedures have been described, though there is currently no gold standard for the treatment of AC injuries. The main principle of surgical therapy is accurate reduction of the AC joint in both coronal and sagittal planes. This is achieved either by primary repair or by reconstruction of injured ligaments and maintaining stability to protect this repair or reconstruction. The traditional Weaver-Dunn CA ligament transfer procedure has largely fallen into disfavour today. If the AC joint injury presents within six weeks, it is considered acute. The main goal of treatment is acromioclavicular joint stabilisation. Following techniques are used for stabilisation and reduction of AC joint pain. Whilst you are going through a rehabilitation, strength plan massage can also help with specific soft tissue techniques to eleviate pain and discomfort and inflamation such as lymphatic drainage massage.

Exercises

Initially, complete rest, immobilization and regular application of ice or cold therapy are important to reduce pain and inflammation. Mobility exercises can begin only once shoulder movement is pain-free. This will normally be 7-14 days for grades 1 and 2 sprains. Grade 3 injuries are more frequently treated conservatively, without surgery, but will require an even longer rest/healing period. If the shoulder has been immobilized for a period of time, then it may have lost mobility or range of motion.

Pendulum exercises can begin as soon as the ligament has healed, and pain allows. Gently swing the arm forwards, backward, and sideways whilst lying on your front or bent over as seen opposite.
Gradually increase the range of motion. Repeat this with your arm swinging from side to side as well. Aim to reach 90 degrees of motion in any direction.
Front shoulder stretch
External rotation stretch
Isometric exercises – Strengthening should initially be isometric. This means contracting the muscles without movement.

Resistance band exercises for AC joint sprain:

Internal Rotation
External Rotation
Abduction/lateral raise

Prevention

Wearing protective strapping to support a previously injured AC Joint, particularly in contact sports or sports where full elevation of the arm is not so important. Protective padding is also used in sports such as rugby.
Warming up, stretching and cooling down.
Participating in fitness programs to develop strength, balance, coordination and flexibility.
Undertaking training prior to competition to ensure readiness to play.
Gradually increasing the intensity and duration of training.
Allowing adequate recovery time between workouts or training sessions.

If you feel like you may have an AC Joint injury and would like to know more, please contact our specialist team made up of Physiotherapists and Sports Therapists who deal with these kind of injuries all the time. Alternatively you can make a booking online directly.

Tension Headaches

Posted on June 10, 2024

Tension headaches are the most common type of headache and are caused by muscle tension. Symptoms are often characterised as a dull ache or the feeling of pressure on both sides of the head and are sometimes associated with upper neck pain.

Anatomy

The suboccipital muscles, sternocleidomastoid muscles and trapezius muscles run from the base of the skull, the upper neck and the shoulders. When these muscles become tight and contracted, they may compress the nerves or blood vessels in the head and neck, increasing the pressure. This can result in a dull aching pain in the head and upper neck. This increased pressure may also cause referred pain in which there may be pain around the forehead, temples and eyes.

Symptoms

The symptoms of Tension Headaches can in extreme cases be debilitating. Some of the symptoms can include:

Pain on both sides of the head
Dull aching head pain
Feeling of built up pressure in the head
Tightness across forehead
Neck ache/pain
Tenderness of the scalp, neck and shoulders

Causes

The specific causes of tension headaches are still unclear. Tension headaches are caused by tight, contracted neck muscles and are commonly linked to stress, poor posture, head injury and anxiety. Tension headaches are often linked to running in families and are more common in females.

Diagnosis

Tension headaches are diagnosed by reported symptoms. A full medical exam including other tests may be ran by the GP to rule out any other conditions. Tension headaches can be diagnosed by a discussion with a healthcare professional regarding experienced symptoms.

Treatment

Over the counter painkillers may help relieve pain caused by a tension headache. Heatpacks and gentle stretching may also help relieve symptoms. In some cases stronger medication may be prescribed by the GP for chronic tension headaches.

Sports therapy, physiotherapy and massages can be an excellent treatment for tension headaches. The treatment of the underlying muscle tightness can relieve pressure and consequently reduce symptoms. Treatment sessions may include massage, stretching and mobilisation as well as postural strengthening and advice and education to help reduce symptoms and pain experienced.

Exercises

1. Chin Tucks

Purpose: Strengthen the deep neck flexor muscles and improve posture, which can relieve tension in the neck and reduce headache symptoms.
How to Perform:
- Sit or stand with your back straight.
- Gently tuck your chin toward your chest, as if making a double chin, while keeping your eyes forward.
- Hold the position for 3-5 seconds, then relax.
- Repeat for 20-30 repetitions.

2. Cervical Rotation Stretch

Purpose: Increase flexibility and reduce muscle tension in the neck, which can help alleviate tension headaches.
How to Perform:
- Sit or stand with your back straight.
- Slowly turn your head to one side as far as comfortable, keeping your chin level.
- Hold the stretch for 20 seconds, then return to the centre.
- Repeat on the other side, performing 3 stretches per side.

3. Upper Trapezius Stretch

Purpose: Stretch and relax the upper trapezius muscles, which often become tight and contribute to tension headaches.
How to Perform:
- Sit or stand with your back straight.
- Gently tilt your head to one side, bringing your ear toward your shoulder, while keeping your shoulders relaxed.
- Use your hand to gently increase the stretch by pulling your head closer to your shoulder.
- Hold for 20 seconds, then switch sides. Perform 3 stretches per side.

4. Scapula Pinches

Purpose: Strengthen the muscles between the shoulder blades, improving posture and reducing tension in the upper back and neck.
How to Perform:
- Sit or stand with your arms at your sides.
- Squeeze your shoulder blades together as if trying to pinch something between them.
- Hold the squeeze for a moment, then relax.
- Perform 3 sets of 10-20 repetitions.

Prevention

Due to the nature of our lives and the fact tension headaches can come on through a variety of issues. Some of which are part of our day to day life, such as looking down to your phone, working at a computer/desk, performing certain exercises at gym or just generally feeling stressed from work/life etc.

The good news is with the stretches above, if done regularly, it can prevent the onset of tension headaches. Regular deep tissue massages can also help and trying to take time to de-stress and in some cases meditation/yoga type exercises will also help.

It is important, to slow down and take time for yourself.

If you feel like you are struggling with tension headaches and would like some more advice then please contact us directly, alternatively if you feel a professional massage will help then please make a booking today.

ACL Rupture

Posted on June 10, 2024

Anterior cruciate ligament (ACL) is one of the most injured area of the lower body. The ACL is a strong band of tissue that connects your femur to your tibia. These injuries are mainly common in people who partake in sporting activities such as running, football basketball and netball. This is due to the sports involving a lot of pressure onto the knee, with quick agility movements and changing direction suddenly.

Normally people will know instantly when they have injured the ACL as you will hear a loud popping sound, the knee will suddenly feel weak and painful, unable to put any weight onto the joint. It is important that you seek medical care as soon as possible when this occurs and go and see a doctor for a medical examination.

Anatomy

The ACL ligament is a band of connective tissue which passes from the femur to the tibia bones. The origin of the ACL is the posteromedial corner of the medial aspect of the lateral femoral condyle and inserts into the intercondylar notch of the tibia. The ACL is an important ligament as it provides stability to the knee by preventing the tibia from sliding Infront of the femur.

The main two components of the ACL are the anteromedial and posterolateral bundles, thee insert into the tibial plateau. When the knee is in extension the posterolateral bundle is very tight and the anterolateral bundle is laxed, when the knee is then flexed the ACL changes its positioning causing the AMB to allowing the ligaments to hold more anterior tibial load. When this area is injured, it can be hard for the joint to hold its normal function.

Injury to ligaments is usually graded on a severity scale:

Grade 1: The ligament is mildly damaged and has been slightly stretched but will still be able to keep the knee stable.

Grade 2: The ligament will be stretched to a point where it becomes loose, commonly known as a partial tear.

Grade 3: This is usually known as a full rupture/ tear of the ligament where it has been split, leaving the joint unstable. A grade 3 tear is so common with the anterior cruciate ligament.

Symptoms

Common signs and symptoms of ACL injuries are:

Loud popping of the knee
Pain when walking/ inability to walk
Instability
Difficulty putting weight on the knee joint
Excessive swelling
Constant pain

Causes

There are a number of things that can cause these injuries, usually, but not always, around sports. Such as:

Sudden change in direction.
Planting the foot into the ground whist twisting the leg.
Landing awkwardly from a jump.
Someone else may cause the injury.
Sudden jolt/ stop causing too much pressure onto the knee ligament.

Diagnosis

For the diagnosis of ACL injury your doctor will check your knee for swelling and tenderness, comparing your injured knee to your uninjured knee. The doctor may also move your knee into a variety of positions to assess range of motion and overall function of the joint testing for stability and strength.

Some scans such as an MRI may be used, however a Rupture is easily diagnosed through sight and various movement tests as described above.

Treatment

Once the ACL has encountered a complete rupture, the main treatment to fix this would be surgery. The main focus will be on rebuilding the ACL, this will consist of a complete restructure of the ligament. The doctor will replace the ligament with tissue graft of a tendon, by doing this it allows the graft to act as added support for a new ligament to grow onto.

Other options such as physiotherapy would be recommended to help strengthen and help support the knee joint to get back to its normal function. Exercises and rehabilitation programmes should only be completed once swelling has reduced. Wearing a brace may also be helpful to reduce instability of the knee joint, as well as crutches to take pressure of the knee when walking.

Exercises

Once the rupture has been treated through surgery there is a long road of rehabilitation ahead. Please seek a professional consultation with a registered sports therapist or physiotherapist to get a detailed plan. In the interim, the below exercises can help stregnthen and get you back on the road.

Heel Slides

Purpose: Improve knee range of motion and flexibility after an ACL injury.
How to Perform:
- Lie on your back with your legs straight.
- Slowly slide the heel of the affected leg toward your buttocks by bending your knee as much as possible without pain.
- Hold the position briefly, then slowly slide the heel back to the starting position.

Isometric Quad Contractions

Purpose: Strengthen the quadriceps muscles without moving the knee joint, which is important for stabilizing the knee after an ACL rupture.
How to Perform:
- Sit with your leg straight out in front of you.
- Tighten your quadriceps (the muscles on the front of your thigh) by pressing the back of your knee down into the floor.
- Hold the contraction for 5-10 seconds, then relax and repeat.

Prone Knee Flexion

Purpose: Improve knee flexion and strength in the hamstrings, which are important for knee stability.
How to Perform:
- Lie face down with your legs straight.
- Slowly bend the knee of your affected leg, bringing your heel toward your buttocks.
- Hold briefly at the top, then slowly lower your leg back down.

Heel Raises

Purpose: Strengthen the calf muscles, which support the knee and improve overall leg stability.
How to Perform:
- Stand with your feet shoulder-width apart, using a chair or wall for balance.
- Slowly lift your heels off the ground, rising onto the balls of your feet.
- Hold for a moment at the top, then slowly lower your heels back down.

Half Squats

Purpose: Build strength in the quadriceps, hamstrings, and glutes, which are crucial for knee support without putting excessive strain on the joint.
How to Perform:
- Stand with feet shoulder-width apart.
- Slowly lower your body by bending your knees, keeping your back straight, until your thighs are about halfway to parallel with the floor.
- Push through your heels to stand back up.

One Leg Stands and Hold

Purpose: Improve balance, stability, and strength in the supporting muscles around the knee.
How to Perform:
- Stand on one leg, using a wall or chair for balance if necessary.
- Hold the position for 20-30 seconds, keeping your knee slightly bent, then switch to the other leg.

Isometric Knee Flexion and Extension

Purpose: Strengthen the muscles around the knee without joint movement, which is beneficial for maintaining strength after an ACL rupture.
How to Perform:
- Sit with your knee slightly bent.
- For flexion, press your heel into the floor as if trying to bend your knee further, but without actually moving it.
- For extension, try to straighten your knee by tightening your quadriceps, pressing the back of your knee down into the floor.
- Hold each contraction for 5-10 seconds, then relax and repeat.

Resist Knee Bike Upright

Purpose: Improve range of motion and strength in the knee using a stationary bike, while also providing a low-impact cardiovascular workout.
How to Perform:
- Sit on a stationary bike with the seat adjusted so that your knees are slightly bent at the bottom of the pedal stroke.
- Start with light resistance and pedal smoothly, gradually increasing resistance as tolerated to challenge your knee muscles.
- Aim for 10-20 minutes, depending on your comfort and fitness level.

An ACL rupture can be life changing and as such the rehabilitation back to full fitness can be a long, hard road. If you need help with an ACL issue then please contact a member of our team and make a booking with one of our physiotherapists or sports therapists.

Relaxation and Renewal to the Birmingham Office of BioCare

Posted on June 10, 2024

In October 2022, LiveWell had the pleasure of enhancing the well-being of employees at BioCare‘s Birmingham office by providing a massage therapist and a yoga instructor for a two-day wellness event. Our goal was to help the BioCare team de-stress and rejuvenate, and the results were overwhelmingly positive.

On the first day, our skilled massage therapist offered neck and shoulder chair massages throughout the day. These massages aimed to alleviate tension, reduce stress, and promote overall relaxation. Employees eagerly took advantage of the opportunity to enjoy a calming and therapeutic experience right at their workplace. The immediate relief from muscle tension and the boost in morale were evident as employees returned to their desks feeling refreshed and revitalised.

The following day, our certified yoga instructor led a yoga and mindfulness session designed to help the team unwind and stretch their tired bodies. The session included gentle stretches, deep breathing exercises, and mindfulness techniques, providing a comprehensive approach to physical and mental well-being. Participants appreciated the chance to engage in these activities, which helped them feel more centred and balanced.

Both days were a resounding success. The LiveWell team thoroughly enjoyed the experience, and the feedback from BioCare employees was exceptionally positive. Many expressed their gratitude for the opportunity to participate in these wellness activities, noting the significant benefits to their physical and mental health.

This two-day corporate wellbeing event at BioCare underscored the importance of incorporating wellness programs into the workplace. By investing in the health and well-being of their staff, BioCare demonstrated a commitment to creating a supportive and positive work environment. The success of this event highlights how such initiatives can boost employee morale, productivity, and overall job satisfaction.

LiveWell looks forward to future collaborations with BioCare and other companies, continuing our mission to promote health and wellness in the workplace. We are excited to bring our expertise to more employees, helping them achieve balance and well-being in their professional lives.

If you are interested in our office massage or yoga and mindfulness sessions or indeed any other wellbeing services please contact us or make a corporate wellbeing day booking.

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