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🏋️Osteopaths are regulated primary health pra

🏋️Osteopaths are regulated primary health practitioners that are qualified to assess, diagnose, treat and manage a wide range of musculoskeletal conditions.

🏋️While there are some similarities to the way that physiotherapists and osteopaths operate, osteopathy typically adopts a more hands on approach thats aims to improve mobility, improve circulation, reduce pain and help to improve overall health. Most osteopaths also integrate exercise and lifestyle modifications into their management plans (much like physiotherapists).

🏋️Osteopaths are typically guided by a set of principles that enable them to view the body as an integrated system. They are therefore able to better consider other underlying factors to any given musculoskeletal complaint.

🏋️Below is a summary of what to expect when visiting an osteopath:

🏋️First appointment - 45 minutes to 60 minutes
Case history: During the initial appointment, the patient and osteopath would engage in a detailed conversation to gather information about the patients health, presenting complaint and medical history. This information would help the osteopath understand the presenting condition, identify any red flags or pathology, identify any contributing factors, help formulate a working diagnosis and assist with formulating an effective management plan.

🏋️Examination: A comprehensive evaluation helps the osteopath identify any serious pathology/red flags, assists with confirming the working diagnosis and provides valuable additional information about the presenting symptoms, tissue texture, joint mobility and movement quality.

🏋️Treatment:treatment, exercise and lifestyle management would typically be aimed at addressing short, medium and long term goals.

🏋️Follow up appointments -30 minutes

🏋️These appointments are ultimately aimed at further developing the management plan and eventually addressing predisposing and maintaining factors that may be impacting the patients presenting complaint. The appointments typically involve the osteopath monitoring the progress with the patient, conducting some evaluation and further treatment/exercise.
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🏋️ Increased endorphins release particularly

🏋️ Increased endorphins release particularly after aerobic exercise. Endorphins are natural mood elevators.
🏋️Increased production and release of serotonin and dopamine. These neurotransmitters are associated with feelings of happiness and pleasure.
🏋️Increased production and release of brain-derived neurotrophic factor. This protein promotes the growth of new neurons and strengthens the connection between them. This helps combat cognitive decline, improves memory and reduces risk of mental health disorders.
🏋️Exercise can reduce stress through better regulation of stress hormones such as cortisol and enhancing the release of GABA and norepinephrine. This can ultimately help improve stress management and resilience against stressful situations.
🏋️Improved sleep which is critical for mood regulation and cognitive function.
🏋️Blood sugar regulation which can improve mood, energy levels and difficulties with focus and concentration.
🏋️Reduced inflammation which has been linked to improving mood disorders such as anxiety and depression.
🏋️Improved weight management which helps to boost self-esteem and body image. Both are often linked to mental health issues and eating disorders.
🏋️Improved social Interaction and sense of belonging which are vital for mental health.

#mentalhealth #holistichealth #guildfordpersonaltrainer #osteopathy #osteopathyworks

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🏋️Due to persistent lifestyle stress, poor po

🏋️Due to persistent lifestyle stress, poor posture and conditioned lifestyle/sports habits, the vast majority of people exhibit suboptimal breathing mechanics.

🏋️Diaphragmatic breathing assists with restoring and maintaining homeostasis (the stable equilibrium between interdependent elements) which is essential for human health.

🏋️Hyperventilation and/or suboptimal breathing can have many physiological effects on the body

🏋️These include a reduction in carbon dioxide resulting in decreased blood PH (more acidic). Respiratory acidosis can lead to many negative effects to the body that are detailed below.

🏋️Activation of fight or fight (sympathetic) autonomic nervous system. One of the many physiological results includes an increase in cortisol and other stress hormones.

🏋️Reduced blood flow to the brain. Symptoms for this can include headaches, memory loss, sleep disturbances, anxiety and personality changes

🏋️Reduced oxygen and therefore function to the cells, organs and muscles of the body.

🏋️ Reduced inflammatory control - immune system.

🏋️Depletion of muscle calcium and magnesium. This will have impact on muscle contraction/relaxation.

🤷 Reliance on short term energy production which leads to more fatigue.

🏋️ Hyperventilation and mouth breathing can also cause changes to posture due over utilisation of the secondary respiratory muscles of the neck. Mouth breathing may also affect jaw development and the development of the palate and cranial bones. The majority of people with type 2 occlusion (or an excessive overbite) are mouth breathers. The positioning of the jaw itself is likely to have an influence on posture and pain.

🏋️Attached study highlighting how neck posture may affect diaphragm function: https://pubmed.ncbi.nlm.nih.gov/30112389/

#holistichealth #correctiveexercise #guildfordpersonaltrainer #guildfordmassagetherapist #guildfordsportsmassagetherapy #londondonmassagetherapy #pain #painmanagement

🏋️ Comprises of the body’s myofascial ‘co

🏋️ Comprises of the body’s myofascial ‘core’. Beginning in the underside of the foot, passing up just behind the bones of the lower leg and behind the knee to the inside of the thigh. From here the deep front line (DFL) passes in front of the hip joint, pelvis, and lumbar spine, while an alternate track passes up the back of the thigh to the pelvic floor and rejoins the first at the lumbar spine. From the psoas–diaphragm interface, the DFL continues up through the rib cage along several alternate paths around and through the thoracic viscera, ending on the underside of the cranium.

🏋️ The muscles of the DFL are slow-twitch muscle fibers. Therefore, an important function of this group of muscles is to improve stability, helps to increase our endurance and improve posture.

🏋️ Being a major component of posture, there are certain issues that may arise when the DFL is weakened, injured, or compensated. These include, but are not limited to (Goldstein, 2020):
* anterior pelvic tilt of the pelvis (Donald Duck Posture)
* altered lumbar spine alignment
* breathing restriction
* jaw/temporomandibular joint (TMJ) disorders
* high and fallen arch patterns in the feet

🏋️When the DFL has an issue, the rest of the body and other myofascial slings will be influenced.

🏋️Any issues with the DFL may originate in the feet, the hips and the jaw. Increased stress that is often associated with poor breathing mechanics may be a cause of DFL imbalances as well.

🏋️A well rounded assessment will determine the route cause and/or the contributing factors of any DFL dysfunction.
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🏋️Intra-abdominal pressure is defined as the

🏋️Intra-abdominal pressure is defined as the steady-state pressure concealed within the abdominal cavity that results from the interaction between the deep core (diaphragm, pelvic floor,TVA and multifidus) and viscera (organs of the body).

🏋️The diaphragm is the the major muscle of respiration. It is a large, dome-shaped muscle that flattens when it contracts causing changes in thoracic and abdominal cavity pressure.

🏋️Therefore, Intra-abdominal pressure oscillates according to respiratory phase and abdominal wall resistance.

🏋️The rise in intra-abdominal pressure (IAP) during lifting reduces spinal stress by acting synergistically with the contraction of the extensor muscles of the spine. The inner core unit neurologically “turn on first” for all movement.

🏋️If the IAP does not rise during lifting, there may be a greater risk of low back injury due to greater spinal instability.

🏋️Due to the fascial connections between the hip flexors and 12th rib, function of the diaphragm becomes restricted and down regulated when the pelvis loses neutral alignment. A neutral spine and pelvis enables 360 degree circumferential expansion of the abdominal cavity (similar to a balloon) during breathing with the diaphragm and pelvic floor in a parallel alignment.

🏋️Establishing better function of the inner unit by strengthening the diaphragm, inner core and establishing pelvic alignment will provide a precursor for more intense bracing during compound lifting techniques. Bracing happens when the muscles are contracted around the core/spine to create a rigid midsection.

🏋️Improving breathing mechanics not only improves posture, core stability and therefore function but has numerous other physiological and health benefits as well.

🏋️The majority of the population use shallow or chest breathing strategies. Therefore, re-education and progressive breathing drills can make a significant difference and can easily implemented into warm ups and cool downs as well as at home.
#guildfordpersonaltrainer #correctiveexercise #holistichealth

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#guildfordmassage #guildfordsportsmassage #londonmassage #londonmassagetherapy #holistichealth #correctiveexercise

🏋️ There are many recognised myofascial sling

🏋️ There are many recognised myofascial slings in the human body. Myofascial slings consist of different types of soft tissue including muscles, fascia and ligaments that are interconnected to one another to provide stability and mobility.

🏋️ The posterior oblique sling (POS) consists of the latissimus dorsi muscle, the opposite side gluteus maximus muscle, and the interconnecting thoracolumbar fascia.

🏋️ The POS is an essential part of the gait cycle and is the reason that as you step forward with one foot, the arm on the opposite side swings forward. This action places the POS on stretch, and as it recoils from the stretch it propels you forward as you swing your next leg forward. This is an energy saving mechanism, as it means that for a large part of the gait cycle, we use the stretch and recoil of the myofascia instead of actually contracting muscles to move.

🏋️ How does the imbalances in POS affect your lower back and other structures?

🏋️Contraction of the POS tensions the thoracolumbar fascia, a structure that is designed to stabilise the lower back whilst we move. Therefore a strong and functional POS can help to stabilise the lower back.

🏋️ The POS also travels over the sacroiliac joints, a common source of lower back pain. Sometimes these joints can be particularly sensitive to the forces applied to it, and a strong POS supporting these joints may be beneficial in minimising the stress on the joint and assisting in the force closure of the joints.

🏋️ Due to the anatomical connections of the latissimus dorsi muscle to the shoulder blade and upper limbs, imbalances in this sling may also have an impact on shoulder health and posture.

🏋️ Weakness in the gluteus maximus muscle may also impact structures such as the hip, knee and ankle joints.

#guildfordpersonaltrainer #guildfordmassagetherapist #holistichealth #correctivexercise #londonmassage

#correctiveexercise #backpain #neckpain #personalt

#correctiveexercise #backpain #neckpain #personaltrainerguildford #massagetherapistguildford #massagetherapistlondon #holistichealth #holistichealing #exerciseismedicine #exerciseisrherapy

🏋️ Sample stretching programme for a flat bac

🏋️ Sample stretching programme for a flat back posture (see previous post).

🏋️‍♀️Diaphragmatic breathing - encourages parasympathetic nervous system activation via vagus nerve stimulation. Correct breathing mechanics also encourage the natural movement of viscera and cerebral spinal fluid. This is accomplished with the natural movement of the diaphragm and extension and flexion of the spine during breathing.

🏋️‍♀️Lewitt Technique - a useful overall mobility exercise for the cervical spine (neck), shoulder complex , upper thoracic spine (top of the back) and also the elbows and wrists.

🏋️Foam Roller mobilizations assist with improving the rotational and extension mobility of the spine. These movements are often be restricted with this postural pattern.

🏋️The McKenzie press is a great mobilisation to encourage extension to the lumber spine (lower portion of the spine).

🏋️The stretches are designed to increase the length of the effected muscles/fascia and reduce neural facilitation. Contract relax stretches as apposed to static stretches are more affective to achieve this particular goal.

🏋️Following the mobilisations and stretches the body is primed for strengthening exercises as the relevant structures are mobilised and the nervous system primed. Please note that corrective exercise strategies are different compared to conventional training methods which may incorporate more dynamic stretches before the session.

#correctiveexercise #guildfordpersonaltraining #guildfordpersonaltrainer #postureexercises #improvefunction #holistichealth

🏋️A flat back posture (decreased lower back c

🏋️A flat back posture (decreased lower back curve) with an increased thoracic kyphosis (rounded mid back) and a forward head posture are very common postural patterns in people with desk based, sedentary jobs. This pattern may often be accompanied with sway back posture which is a pelvic weight shift anterior to the gravity line.

🏋️Typical characteristics of this pattern are detailed below:

🏋️Neck
Short and tight:
cervical erectors, scalenes, levator scapular, upper traps, sternocleidomastoid, sub-occipital muscles

Weak and lengthened: deep cervical flexors

🏋️Torso
Short and tight:
chest muscles (pectoral minor), anterior deltoids, latissimus dorsi, teres major, subscapularis, abdominals.

Weak and lengthened:
And lengthened: lower/mid traps, rhomboids, posterior deltoids, serratus anterior, psoas, thoracic and lumber erector spina.

🏋️Hip and lower extremity
Short and tight: Hamstrings and gluteal muscles

Lengthened and weak: Psoas and iliacus

🏋️This pattern is of course over simplified and the majority of people do not perfectly conform to the above model. Many variations of this pattern are observed when tested.

🏋️ The root cause of the pattern should be investigated as well. Details such as work and sport activity patterns, previous injuries, MSK health, diet, breathing patterns and various stressors need to be determined. Neurological issues ranging from nerve compressions, visual, vestibular, hearing and issues with the temporal mandibular joint also would need to be taken into account as they all have a powerful impact on posture.

#correctiveexercise #chekpractitioner #lowerbackpain #guildfordpersonaltrainer #londonmassagetherapy #londonmassagetherapist #guildfordmassagetherapist

🏋️There are mixed opinions regarding the rele

🏋️There are mixed opinions regarding the relevance of posture and its link to pain. As a result the importance of posture has been downplayed in recent years. We all have very individual experiences of pain and therefore less than optimal posture does not always equate to increased pain and discomfort.

🏋️There are differences in postural deviation based on ethnic backgrounds and therefore not everyone will fit into the “ideal” postural models.

🏋️Certain postural patterns can cause pain and predispose people to a variety of MSK and systemic complaints such as degenerative disc disease, facet joint irritations, reduced pulmonary function, painful ischemic muscles, cervicogenic headaches, digestive issues, jaw pain, etc.

🏋️ Better posture has many well known benefits such as reduced joint wear and tear, improved muscle function, improved physical performance, improved visceral health, improved breathing mechanics, improved joint range of motion, reduced headaches, improved core function/stability as well as improved digestion.

🏋️ Improving posture is possible but there needs to be a shift away from the traditional musculoskeletal model and to incorporate a more holistic approach. Areas such as stress management/breathing mechanics, addressing work environments, visceral somatic referral (diet and lifestyle), neurological deficits, TMJ and psychosocial issues all need to be addressed alongside a sound exercise strategy.

🏋️Corrective exercise follows a very individual and specific sequence of mobilising, stretching and strengthening muscles and improving neurological function. These prescriptive interventions are based on a sound testing and screening process.

#correctiveexercise #holistichealth #guildfordpersonaltrainer #guildfordpersonaltraining #chekpractitioner #lowbackpain

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🏋️‍♀️ Neck, shoulder and back condition

🏋️‍♀️ Neck, shoulder and back conditions that are predisposed or maintained by biomechanical overload or poor posture are very common clinical presentations.

🏋️These presentations have been amplified in recent times by an increased number of people working from inappropriate home setups.

🏋️Although regular mini-breaks and exercise helps, this will not counteract 8 or more hours of working in a stationary, poorly set up work environment.

#workergonomics #correctiveexercises #lifestylechange #guildfordpersonaltrainer #guildfordmassagetherapist #guildfordmassage #londonmassagetherapist

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🏋️Compliance: the action of complying with a

🏋️Compliance: the action of complying with a demand.

🏋️Maybe we shouldn't be making demands for people to comply with. A patient centred approach allows you to adapt your service to the clients/patients expectations and preferences, not the other way around.

🏋️Maybe we should help people do what they want to do by offering better tools. As practitioners do we take the time to know what our clients/patients aspire to do with there lives and is our intervention aimed at helping our clients achieving this.

🏋️‍♀️Maybe blaming "non compliance" is an excuse for our inability to be effective in helping people coming to us for advice. What is our support system for our clients/patients? How often do we “touch base” with our clients/patients?

🏋️Maybe we're not giving people the right things to work on. Are we aware of details such the our clients training age and training experience, full medical and MSK history. Therefore, are the activities adequate for their overall health, experience, skill level and goals? Do we know what activities they prefer to do and what equipment they have available?

🏋️Maybe we should aim to better understand people and help them explore ways to solve their problems instead of making demands. We should take the time to review and discuss problems/barriers with our clients/patients and provide them with tools so that they are able to make the most optimal decisions for them and their family/team.

🏋️Maybe people don't believe your demands are actually helping them. Effective communication and justification of procedural rationale is important for the client/patient to “buy into” a programme.

🏋️Maybe your demands don't fit with the life people are living. Most people are very busy with family and work commitments and understanding their barriers and time availability is important. Working with the client to help solve these issues is equally important.

🏋️Maybe non compliance is a practitioner shortcoming that our egos mask by putting the blame other people. Take the time to reflect and be brutally honest with yourself. Did you do everything you could have done to help your client/patient succeed?

🏋️ The 'germ theory' vs 'terrain theory'

🏋️The germ theory argues that pathogens are what we need to be concerned about and we need to keep finding ways to destroy them.

🏋️Terrain theory argues that if the body is well and balanced then pathogens, that are a natural part of life and the environment, will be dealt with by the body without causing sickness.

🏋️Many people have strong views supporting one theory over the other but in my opinion both theories are clearly important in the world today.

🏋️Most people lead stressful and unhealthy lives, eat nutrient depleted/low quality foods that are high in toxic chemicals and metals. Add lack of sleep , lack of movement/exercise, overcrowded living conditions, EMF pollution etc to the above and it is clear that we have a large proportion of the population that are unhealthy. Much of these lifestyle choices are driven by different cultures, media, beliefs, religions, addictions, socioeconomic status etc.

🏋️While traditional medical intervention is important and necessary, working on the “terrain” is perhaps more important. This should be considered a lifelong endeavour but we should also understand that there will be shorter term benefits such as resistance to the latest flue or sickness bug.

🏋️The goal is to balance the body chemistry in order to strengthen the immune system (as well as many other beneficial side effects 😉).

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