Jan 2014 WELCOME. For me, referral is the greatest compliment. Gift certificates are available for purchase.

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1 Jan 2014 Jan /900 Cnr Marshall Lane and Moggill Rd Kenmore (enter via pathology on Moggill rd side) Ph WELCOME Special mentions on all my favorite stuff. Stretches Lectric Soda crystals Foam Roller Acupuncture Fred Walton Kenmore Chinese Medicine Magnesium Powder RockTape Thank you for your recent visit, I hope you enjoyed your treatment. This information is to help with after care and self maintenance at home for the next 3-4 weeks. Getting started is the best decision you have made in a while, but you will need to keep going to help you have a lasting benefit from your treatments. I am a qualified Remedial Massage Therapist with the last 7yrs in the Day Spa and fitness industry and with over 20yrs experience, I will tailor the massage to suit your needs on the day. My areas of expertise include Aromatherapy, Heated stones, Reflexology, Pregnancy, Reiki, Sports therapy and Yoga just to name a few. My focus is on complaints with Structure and Function to support client needs. The body will respond to this massage style differently every time and it s quite normal to feel some soreness, perhaps tightness in the muscle fibres over a few days. REMEMBER to keep hydrated, have baths with Lectric Soda Crystals, apply heat and stretch areas of concern regularly, plus 30mins of walking day on - -day off. FYI All Health Fund receipts (excluding Bupa ) will be proved at time of consultation, you are required to submit the receipt to your health fund for a claim. For me, referral is the greatest compliment. Gift certificates are available for purchase. Thank you for the referrals I have already received everyone. Big thanks to Jasmine.

2 Stretching Learn the Stretches. And add a reminder to the Ph. Before exercise, hold each stretch for 30sec on each side, to help prevent injury. Don't overstretch or your muscles will fight back. Ease further into a stretch as you exhale and as the muscle releases. Best time is after a 20min Bath. If you can't feel a stretch, you may not need it. If you feel it straight away, that muscle needs focus. Repeat Heat Pack/ hot water bottles After exercise, hold each stretch for seconds on each side, to gain flexibility. bolster-mini-stretch-chart.jpg Lectric soda Crystals The following conditions can be improved by using Lectric Soda Crystals as a poultice or in a bath: swollen, painful joints; arthritis in knees, wrists, ankles etc.; Back pain, sore muscles; shoulder injuries; haematomas; calcium build up on joints bone spurs and bunions; difficulty sleeping; ingredients: Sodium Carbonate derived from natural limestone (calcium carbonate), mined in the Barossa Valley, combined with natural sodium chloride from South Australia, heat processed and blended into a special formulation known as Lectric Soda Crystals. How to use Lectric Soda Crystals: Bathing/soaking: Dissolve 1 cup of Lectric Soda Crystals to a warm bath ( ½ cup for sensitive skin) and soak for ½ an hour. For swollen and aching feet, add ½ cup to a warm foot bath and soak for up to ½ an hour. Then enhanced results. Take care when stepping in and out of the bath as it may be slippery. Poultice/Pack: Place wet crystals in a clean Chux Wipe. Wrap cling wrap around Chux to secure and stop leakage). Leave on for a minimum of 3-4 hours preferably overnight. Use only on alternate days. Test a small patch on skin for sensitivity. Get them from me or woollies in the laundry section.

3 Basic Foam roller Basic Introduction: Foam Rolling is a method of soft tissue mobilisation, and a form of selfmyofascial release (SMR) basically self-massage. Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. This soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affected as well, including other connective tissue. When the fascia becomes irritated, it becomes inflamed, leading to thickening of the connective tissues (fibrosis), which in turn causes reflexive muscle tension which leads to more inflammation. Myofascial release (MR) techniques in this case foam rolling- aim to break this cycle. As well as stretching muscles and tendons, foam rolling helps to break down soft tissue adhesions and scar tissue. Of course, a sports massage is a more effective MR technique than foam rolling but comes with a hefty price tag, and it s for this reason that foam rolling has grown so popular. What is a Foam Roller? A foam roller is just a cylindrical piece of hard-celled foam, from 50cm s long. Also used, as well as squash/lacrosse/tennis balls to hit harder to reach areas. How to Foam Roll? First, stretch the area you are going to roll. Position your body over the roller so that the area you want to roll is resting on the roller. Gently apply pressure using your body weight on the area and roll back and forth over the area you are targeting. For beginners, you should start off slowly and work away from your core to your extremities (i.e. roll from top of quads towards the knee). If you find an especially painful area (trigger point) roll that area until the discomfort subsides. Focus on tight areas, and ones that you feel are quite inflexible. Typically roll an area for seconds, and repeat regularly until it becomes less painful to roll that area. If you are a beginner, expect it to hurt the first few times! Try and stick with it, you will end up feeling much better. BREATHE. Try to avoid rolling directly over bone and joints, stick to soft tissue. By using your own bodyweight, you can increase or decrease the intensity of rolling each body part.

4 Acupuncture Acupuncture is a traditional Chinese therapy that has been around for thousands of years. The treatment involves using fine disposable needles to stimulate the body, which can treat diseases and reduce pain. Acupuncture is clinically effective for treating pain, stress, and functional disorders like Nerve, muscle and joint Neck and back pain Chronic fatigue and migraines Neurological Musculo-skeletal Gynaecological Vascular Allergies Bladder and bowel and more Medicare Bulk Billing Indooroopilly Acupuncture Clinic - Suite 9-11 Level 4, Indooroopilly Shoppingtown, Moggill Rd QLD T: Fred Walton Kenmore Fred uses a combination of Acupuncture, Remedial Therapy, Chinese and Western Herbs to treat a broad range of problems including, Headache, Sporting injuries, Knee and Shoulder pain, Lower back pain, work injuries, pre and post pregnancy, Women s menstrual problems, Proactive Health Development and Health Coaching, Detoxification, Nutrition, Weight Loss together with many other varied maladies. Fred also advises on Exercise Therapy and Stretching. Give him a call today either at the clinic on (07) or mobile for an appointment! Magnesium Powder Depleted magnesium from Stress, ever-persisting sleep difficulties, Nervousness, Migraine Headaches, PMS, leg cramps, High blood pressure, fatigue. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. This link will help found out more about magnesium NO two powders are the same.

5 What Is Rocktape What does it do? RockTape is a premium brand of kinesiology tape, used by a wide variety of health professionals throughout the world to treat injuries and pain. First time you use Rocktape go to How does it work? Unlike traditional athletic tape that binds and doesn t stretch, ROCKTAPE is engineered to mimic the human skin. This stretchiness is the secret behind ROCKTAPE. ROCKTAPE stretches up to 180% of its original length but has amazing snap-back or recovery. This is what gives ROCKTAPE its performance advantage over other tapes. RockTape can be used in a variety of ways to achieve different benefits: When RockTape is applied with little or no stretch on the tape but lots of stretch on the tissue it causes the skin to form convulsions and wrinkle. This creates a bio-mechanical lifting mechanism that decompresses the tissue just under the skin. It is believed that this decompression and having tape on our skin creates 3 main effects: Fluid Effect: By causing decompression the tape promotes a more normal fluid dynamic in the taped area. Swelling is better able to flow out of the area, taking with it toxins which result from inflammation and injury. Also blood has less resistance to enter the area bringing with it more oxygen and nutrients vital for healing and recovery. This fluid effect is probably behind the dramatic improvement in swollen and bruised tissue that is often seen when Rocktape is applied. Mechanical Effect: As pressure on the vertical layer cake of tissue between skin and bone is reduced more normal slide and glide mechanics between the layers of tissue is restored. It is likely that this is the mechanism that can make someone who can only bend as far as their knees touch their toes in an instant! Neurological Effect: A lot of pain generated by movement or muscle contraction is generated by nerve endings in the space between the skin and muscle. As tape decompresses this space there is less pressure on these nerve endings so is reduced or stopped completely at its source. Having elastic tape stuck to your skin is also believed to stimulate receptors within the skin called Mechanoreceptors. These receptors play a part in our movement awareness, or what therapists call Proprioception. Many therapists believe that one of the main effects of applying ROCKTAPE is to improve our Proprioception, which can both decrease pain and improve the way we move. When Rocktape is applied with more stretch it can be used to support areas where tissue has been strained, torn, weakened or lengthened. By adding more elastic recoil to the taped area, functional stability and tissue snapback are enhanced. Purchase at Healthtopia Kenmore. Corner Marshall Lane and Moggill Rd.