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Athletes must be falling apart because, suddenly, everyone from Novak Djokovic to Mario Balotelli is taped up in bright colours. Are these elaborate weaves of coloured “Kinesio tape” a genuine leap forward in the treatment of sports injuries? Or is the tape merely a trend?

“It’s not magic, but it does work”

kinesio-tape-2-femalesKinesio tape, a strong elasticated  tape, was developed more than 30 years ago by a Japanese chiropractor, Dr Kenzo Kase.  He found that the application of the tape replicated some of the beneficial effects of manual therapy – such as massage – in reducing pain and soreness for injured patients.

First seen on Sumo wrestlers, the tape took off when rolls were donated to 58 countries at the Beijing Olympics in 2008. A confusing array of brands has proliferated from RockTape, to PerformTex to SpiderTech to KT Tape. In Britain, 4,000 healthcare professionals have attended Kinesio taping training courses around the country.

kinesio-tape-tissueThe tape’s concepts include allowing space to increase blood flow and cooling to an area. Dr Kase believes the source of many joint and muscle pains lies in the thin layer of skin between the epidermis and the dermis. He wanted to create something to lift these layers to allow for a better flow of blood and lymphatic fluids. Because of this, it is a great tool in the treatment to decrease swelling and bruising. Skin is after all our largest and most under appreciated organ.kinesio-tape-marks   We consistently underestimate its importance in the rehab setting.

You can see the effects of the tape when it’s been removed  in the picture on the right.

“Don’t think this will repair your problems… It is a rehab tool, not rehab!”

However some are unconvinced about the theory, which is still largely unproven in mainstream science. “We need to be very cautious about the extent of the claims,” says John Brewer, a professor of sport at the University of Bedfordshire. “Some perhaps aren’t yet supported by science and I am struggling to see where the science is going to come from. Many of the muscles involved in exercise are deep muscles. Placing strips of tape on the skin is going to have little effect on supporting these muscles within the body. We need osteopaths and physios to do proper, peer-reviewed studies to show it really does work.” There has been research, but, he concedes, most is not yet the gold standard of randomised controlled trials.

A randomised double-blind clinical trial in 2008 found Kinesio tape produced an immediate improvement in range of motion when treating shoulder pain, compared with a sham tape. A study of whiplash patients found Kinesio tape provided pain relief and an improved range of motion, which continued a day later.

Whether the most significant effect is psychological or physiological, if it makes athletes feel better supported and better prepared, that’s fine. It does no harm, unless you’re reasonably hairy – in which case, peeling it off might be quite painful.

“Kinesio tape did not start for athletes, it started with the treatment of patients”

kinesio-tape-male

If you feel that you could benefit from Kinesio tape or would like an assessment for an injury or pain please contact Coast Chiropractic Clinic on 01273 321133 and book an appointment with Natalie our Sports Therapist.

Written by Natalie Harris, Sports Therapist BSc, MSST

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Why is it important?

The lymphatic system removes waste fluid from spaces between cells, also known as interstitial spaces and facilitates the immune system by removing waste, debris, dead blood cells and carrying vital immune cells that destroy pathogens, toxins and cancer cells. As well as removing and destroying, the lymphatic system helps deliver fats and fat soluble nutrients from the digestive tract to individual cells.

A sluggish lymphatic system results in aches, pains, swelling, compromised immunity and possibly disease. So, all in all, it’s important!

 

To understand the lymphatic system, let’s compare it very briefly with the blood circulatory system. Blood is circulated by the pumping of the heart. The blood is pumped out from the heart via the arteries and returned to the heart via veins. So there is a complete system (like the M25).

 

The lymphatic system does not have a pump. It relies on the movement of muscles and it is this movement which facilitates the flow of lymph fluid. Hence, exercise is really important for well-functioning lymph flow.

Another difference from the blood circulatory system is the lymph works only in one direction and it is against gravity. Lymph vessels move lymph fluid; a clear, yellowish fluid which is the result of residual fluid leftover from the arterial delivery to the interstitial spaces; upwards, passing through numerous lymph nodes which filter and destroy products, until finally it is drained into the Subclavian Veins at either side of the neck.

Lymphoid tissues are scattered throughout the body and are found in many organs which play an important part in the immune system including lymph nodes, bone marrow, the thymus, spleen, appendix, tonsils, adenoids and the small and large intestine. You may have noticed that it is common practice in modern medicine to remove a few of these organs because they are ‘not important’. I would strongly disagree with this view. By removing an offending tonsil, all that is being done is removing the symptom; your body is stating ‘there is a problem here’. Getting rid of a symptom and curing the problem are two completely different things.

 

So now we know the prime roles of the lymphatic system are to defend against aggressive agents and eliminate accumulated waste. It is easy to realise that stagnation of the lymph will result in an apathetic immune system, a weakened ability to fight infection and disease and the accumulation of toxins leading to aches, pains and swelling.

 

Obviously, you want your lymphatic system to function well. Here is what you can do to help it AND improve it.

 

  • Body brushing – this is fast and easy. Get a natural bristled brush and use it every day before you shower (dry body). Brush from your limbs in the direction of your heart. On a vanity note, this will also leave your skin feeling soft and looking radiant.
  • Re-bounders – re-bounders are those mini trampolines that you can use at home. The rhythmic, up and down, gravitational force caused by jumping on the re-bounder, increases lymph flow.
  • Exercise – remember, the lymph relies on muscle contraction to get the lymph fluid moving up against gravity. So get moving.
  • Hydrotherapy – hot and cold shower – stand in a hot shower, then turn off the hot water and stand in a cold shower. Harsh – but in improves circulation.
  • Breathing – we have written a whole blog on this subject. Click here to read how to breathe correctly.
  • Massage – what a wonderful way to help your lymph. Here’s how it works.
  • Water – dehydration can slow and stagnate the flow of lymph; drinking sufficient amounts of water will prevent dehydration.
  • Good diet – it always comes down to a healthy diet.

Simple tips that can make you look and feel great this winter. Let me know how you get on.

Written by Anne French

 

So it is September again, and there is that sense of getting back to it after the break of the summer. The kids are back at school and the energy is about to begin the yin part of the cycle, back into autumn and winter, and then onto spring where it all begins again.

But now there is a sense of wanting that structure and discipline after letting it all go in the fire, (supposedly,) of summer. That`s why so many people come back to classes of all kinds at this time of year and especially I find my Qi Gong classes are busiest here. Because we all need discipline, structure and routine to help us get anywhere.

Qi Gong teaches us how to move our body with our breath in a coordinated, yet soft way, developing an awareness and quiet mind. It brings our structure into physical alignment and gives our minds direction through learning something new. We learn about our bodies, our health and what makes us tick by engaging with something new that challenges us.

The real challenge is to stick with it. Growth can only come through practice and commitment. Familiarity with simple Qi Gong movements creates a sense of comfort that changes physical structure and reveals a subtler sense of a more meditative, internal world.

That’s why I run my Qi Gong courses as pre-paid blocks of 6 weeks. Anyone is always welcome to come and try a class for free, the first one is so people can see if they like it, but after that I ask you to commit for a few weeks, to give yourself a chance of growing and learning something really useful and valuable.

A journey of 1000 miles begins with one step, this way, I just help you make those first few steps!

So please feel free to come and try a class, there will be a Free Class on Wednesday 12th September at 12 pm. All are welcome, the week after that we`ll begin with a short course exploring some basic ideas and movements central to all Tai chi and Qi Gong.

Please call Coast to book your place as numbers are limited. See you there and have fun!

Written by Jeremy Marshall

As a garden loving nation with the spring and summer months upon us, the longer daylight hours beckon us out into the garden. Always a great time for people like myself as we are usually very busy trying to deal with the sudden increase in patient numbers due to over exerted joints strained by being in awkward positions for too long.

A tulip from the clinic garden (thanks to the tender care of Neil)

Whilst gardening is a great way to keep physically active, it is worth noting that an estimated 3,900 people each week end up in hospital following accidents or injuries caused in the home or garden.  The main causes of injury are twisting awkwardly, stretching, and overuse of joints and ligaments in the spine causing pain, inflammation, and muscle spasm (rubbing my hands together).

Help is at hand! 

By following a few simple guidelines most injuries can be avoided and your passion can continue painlessly:

  • Try to make sure that any materials are delivered as near to the area where they are to be used to avoid unnecessary lifting.  If you need to move them at any point always ask for assistance.
  • When lifting heavy materials such as paving slabs, keep them close to your body with your knees bent, keeping the legs well parted and the back hollow with your buttocks sticking out.
  • Avoid digging hard soil, it is better to wait until after rain when the soil  is softer
  • Always kneel with one leg rather than two.  This avoids placing strain on the back.  If you have knee problems or find it difficult to stoop, use a gardening cushion or stool and try to keep the back hollow.
  • Vary the tasks.  Change your activity after 20 minutes as different activities will use different muscles.  You can always return to an activity several times until it is complete.
  • When mowing use a backwards and forwards motion and avoid swinging the mower side to side
  • Keep warm – warm muscles work better and injure less!
  • Avoid over reaching when pruning and weeding
  • Do not ignore pain – stop if you begin to ache and if it continues see your chiropractor/osteopath/sports therapist/acupuncturist (we could carry on).
  • Take regular breaks!

Warming Up

It is always important to do some warm up exercises before any exercise.  The best form of warming up is walking. The following gentle exercises to stretch and improve the flexibility in the muscles are a must and should be repeated before and after a period of gardening.

Knee to Chest Stretch

Lie on your back with your legs straight out in front of you.  Bring one knee up to the chest and grasp the back of your thigh.  Pull your knee towards your chest stretching your buttock muscle.  Repeat but this time; pull the knee to the opposite shoulder.  Repeat exercise with the other leg.

 

Stretching the Thigh

    

 

Stretching the Inside of the Thigh

Hold for 10 seconds and repeat 3 times.

 

Back Extension

Lie face down with your hands in the small of your back.  Slowly lift your head and shoulders off the floor just a couple of centimetres until you can feel your muscles working and hold for 5 seconds.  Repeat 5 times.  This exercise helps to strengthen the back muscles.

Cat Stretch

Kneeling on all fours, relax the back and let it go hollow.  Then arch the spine, effectively reversing the curve in the back.  Repeat 3-5 times.

Thigh Strengthening

Resting your back straight against a wall, move your feet out 12 inches.  Squat downwards slowly until your legs are at 45 degrees.  Hold for 10 seconds and repeat until your muscles feel worked.

For the Buttocks

With feet a few inches apart, tense the buttocks for 5 seconds and release and repeat 5 times.  This exercise can be done anywhere and should be practiced throughout the day.

Tensing your Stomach Muscles

Without taking a breath in, practice hollowing your stomach towards your spine by tensing your stomach muscles and hold for a least 5 seconds.  Repeat 5 times.  This exercise can be done anywhere and should be practiced throughout the day.  It is an excellent way of supporting your back during exertion.

Remember, prevention is better than cure – a regular exercise routine and stretching allows you to enjoy your activities even more!

Written by Anne French

A while ago I wrote a blog on Upper Cross Syndrome, complete with exercise videos on how to counter it. I said at the time that I would also write one for Lower Cross Syndrome – and finally – here it is!

I don’t want to repeat the same information so I suggest you look at the first blog here to get the full explanation as it’s good to understand why you are doing something(it means you are more likely to do it). The same rules apply – you need to stretch the hypertonic (tight) muscles first before you do the exercises to strengthen the hypotonic (weak) muscles. The stretches are really important, so don’t miss them out!

Here’s a picture to help you visualise the posture (or you could possibly look in the mirror).

As with Upper Cross Syndrome, certain muscles are tight (hypertonic) while others are weak causing a posture that is results in pain, looks unattractive and is very common if you start looking for it.

And here is the list of muscle involved with Lower Cross Syndrome.

Tonic Muscles

Prone to Tightness or Shortness

Phasic Muscles

Prone to Weakness or Inhibition

Gastroc-SoleusTibialis PosteriorHip Adductors

Hamstrings

Rectus Femoris

Iliopsoas

Tensor Fascia Lata

Piriformis

Thoraco-lumbar extensors

Quadratus Lumborum

 

Peroneus Longus, BrevisTibialis AnteriorVastus Medialis, Lateralis

Gluteus Maximus, Medius, Minimus

Rectus Abdominus

 

These are very important, large postural muscles that are possibly functioning incorrectly but with the correct stretching and strengthening exercises these muscles can improve in function which will result in improved musculoskeletal function and pain reduction (if not pain elimination).

So – let’s start!

We are going to start with the foam roller on the IT Band.

You can use these rollers for most muscles groups to work out the knots so experiment. (And yes – it really should be that painful to start with but the pain recedes quickly if you keep doing it regularly). You can also use them for core strengthening exercises. We sell these at the clinic and quite honestly, I don’t know how I survived before I had one of these. They are very versatile and extremely effective. My advice would be – get one!

Now we are going to S-T-R-E-T-C-H.

We are starting with the calf muscles. Here is a simple stretch of the Gastroc and Soleus Muscles that you can do anywhere (you will also get the Tibialis Posterior slightly).

This next video demonstrates how to stretch the hip Adductors which are the large muscle group of the inner thigh.

Now for the Hamstrings.

And then the opposing muscle from the Quadratus group of muscles, the Rectus Femoris. Make sure you tuck your tail under for this one – then you will really feel it.

This next video demonstrates how to stretch the Iliopsoas and also the Tensor Fascia Lata. This last muscle goes into the IT Band so don’t forget to foam roll first.

Here are a couple of stretches for the Piriformis. Always a favourite!

And this video shows stretches for the Quadratus Lumborum and Thoraco-lumbar Extensors.

Okay – stretching done, now we can start strengthening the opposing muscles. We will start with the Tibialis Anterior (don’t want to confuse you with an exercise for the Peroneus muscles so we will stick with this one at the moment). You need a resistance band (which we sell at the clinic) or something that will add resistance to the muscle as you work it. As with any strengthening exercise you need to do sets of repartitions and increase the number of reps and/or sets as you get stronger e.g. start with 3 sets of 10 repetitions? Here’s how…

Now for the Gluteal muscles and here’s Rich demonstrating how.

And another…

And lastly, here is a good way to start working your abdominal muscles.

If you follow these recommendations you have the opportunity to have great posture, wonderful musculoskeletal function resulting in less chance of injury and pain.

You have a wealth of knowledge available to you from all the practitioners at Coast so take advantage of us. We are here to help you reach your goals, whatever they are.

Written by Anne French, Chiropractor

March sees the arrival of spring.  Nature is preparing for rebirth and renewal.  As beings of nature we should go with the natural flow of things and plant the seeds that will allow new beginnings to unfold and make the way for new discoveries.  This process of renewal happens every year and whatever time of life we are at, we can use the energy and motivation that spring offers to try something new. 

It is never too late to begin a yoga practice.   Yoga is not all about tying ourselves into a pretzel or standing on our head!  It is about meeting ourselves where we are and reconnecting with our body and breath.  We do not have to be flexible or spiritually minded to start practicing yoga.  However, with regular practice we can enjoy the benefits which include a greater awareness of our bodies and how they move; increased range of movement; improved posture and greater strength.  As these changes unfold, we will notice that we move with awareness and ease in our daily lives.  Our confidence builds as simple things, such as reaching and bending become less of a struggle.  As an added bonus, we can help to stave off the effects of ageing and cope better with those things we cannot change!  As BKS Iyengar (one of the world’s greatest living yoga teachers) states:  “Yoga teaches us to cure what need not be endured and to endure what cannot be cured.” 

Written by Ginny Haswell, Yoga Instructor  

Ginny offers a gentle Hatha Yoga class each Tuesday morning from 10.30 – 11.30am.  While it is not labelled as a class for ‘seniors’, those in middle age, retirement or simply in need of a gentle and nurturing class have found great benefit from attending.  As numbers are limited to 8 students per class, Ginny can offer individual guidance so that all participants gain maximum benefit and enjoyment from the class.

Here is a testimonial from Coreen, one of Ginny’s regulars in this class:

“Ginny’s Tuesday morning class for the slightly older person (!) has been such a wonderful thing for me. I don’t regard myself as a lover of physical exercise and yoga is the only activity that I have ever been able to keep up for any length of time. The atmosphere that Ginny has created within the group, however, allows you to work in a way that is sufficiently challenging and yet free from any pressure to compete. In the 2 years or so that I have been going to the class I recognise how much more supple and strong I have become – I think it’s essential that you continue to challenge yourself physically as you get older and Ginny sets the bar at just the right level. Finally, somehow, without diminishing our focus, Ginny manages to make the classes fun – I think that might be the bit that motivates me to keep up my yoga.”

To view our full range of yoga classes please see our timetable.

Out of all the muscles in your body, the hardest working of all is your heart. It beats around 70 times per minute which is about 100, 000 time per day as it continuously pumps blood around your body delivering oxygen and other essential nutrients to your organs and tissues. It also helps remove waste products so your body can function properly.

How exactly does your heart work?

Your heart consists of four chambers and operates as a double pump. Deoxygenated blood is returned to the right side of the heart via the venous system where it first enters the right atrium and then the right ventricle, which in turn pumps blood to the lungs via the pulmonary arteries.

 

On reaching the lungs, a process known as gaseous exchange occurs where carbon dioxide is removed from the blood and replaced with fresh oxygen. This newly oxygenated blood returns to the left side of the heart via the pulmonary veins and passes through the left atrium into the left ventricle from where it is pumped into the aorta. This artery then divides into smaller and smaller branches so blood reaches every part of your body.

 

To have good cardiovascular health, both your heart and your blood vessels need to work efficiently.

 

As any plumber would tell you, plumbing has a tendency to go wrong over time. Pipes fur up, spring a leak, get blocked and can, in the worse case scenario, lead to expensive boiler problems!

 

Frankly, many parallels can be drawn between this and your cardiovascular health, which also needs regular maintenance and annual check ups. As we get older our arteries can also fur up and narrow leading to high blood pressure. This puts more stress on the heart and makes the vascular system more prone to damage increasing the risk of cardiovascular disease. So is there anything that you can do to prevent this happening?

 

There are certain things about you and your lifestyle that can increase your chances of developing heart problems. These are called risk factors, which can be divided into two groups – those you can do something about and those you can’t.

 

The risk factors that you can’t change include having a family history of cardiovascular disease, your ethic background and your age.

The good news, however, is that there are lots of ways of reducing this risk. Prevention really is the key and by making some lifestyle changes now you can help keep your heart healthy. Here are some ways that you can start to do this.

 

By eating a healthier diet

A healthy diet can help reduce your risk of developing heart disease and stop you gaining weight – reducing your risk of diabetes and high blood pressure. A good diet should include plenty of fruit and vegetables, whole grains, lean meat, fish and pulses and restricted salt, sugar and fat intake.

 

By getting up and moving

Regular exercise will not only help your heart but has many other health benefits. It will give you more energy, relieve stress and help make you more supple and protect against osteoporosis.

 

By giving up smoking and limiting the booze

Stopping smoking can significantly reduce the risk of having a heart attack and has huge health benefits as can reducing your alcohol intake to within the recommended daily allowances (or below).

 

By de-stressing

While stress is not a direct risk factor, it is possible that it may contribute depending on your coping mechanism. For example, when you are stressed you may be more likely to smoke, over eat or drink more – all of which can increase your risk of heart disease.

 

By being aware of the dangers of having high blood pressure

High blood pressure is often referred to as the silent killer as many people who suffer from this condition may not have any symptoms. One way to find out if you are at risk is to have your blood pressure taken regularly.

 

As February is the month of lurve, we are offering FREE cardiovascular checks.  

Not sure what your blood pressure is, why not book an appointment and come in and have it checked.

If you want advice on how to start making some lifestyle changes, we can help with that too.

 

You can also follow us on Facebook. Each day this month we will be posting tips on how to improve your cardiovascular health so we can help you keep your heart healthy!

Wriiten by Anne Marie Margetson, Osteopath.

The United Kingdom, as a whole, is becoming more obese and therefore more at risk to fatal illness. That may sound like a harsh message, but it is the undeniable truth with statistic after statistic supporting such claims. It has been reported that HALF (50%) of men could well be obese by 2030 if the current trend continues (NHS, 2012). It has become such a stark realization, that there are many calls for governments around the world to make immediate and dramatic policy change to reverse a pandemic of obesity (The Guardian). But this goes deeper than just the man or woman on the street. There is a need to change the attitude and education right down to the children that are around right now, as this is where the problems are developing into real concerns. It has got to the point where, this generation of children, maybe the ones that have shorter life expectancies than their parents.

 

The Harsh Truth!

  1.     One out of 6 children under 14 yrs can’t swim
  2.     One in 10 children can’t ride a bike
  3.     33% have never owned a bike
  4.     79% have owned a games console
  5.     One in 4 have never run more than 400m

 

One study assessed 315 ten year olds in 1998 and 309 10 year olds in 2008. A total of 5% of the 1998 group could not hold their weight when hanging from a bar. In 2008 this had doubled to 10%. During the same period of time, arm strength fell by 26%, grip strength by 7% and functional sit up by 27% (Sandercock et al., 2011).

 

The average CV fitness level is declining in the UK at a rate of DOUBLE the global figure. These figures are collated from a study that used 600 ten year olds over a 10-year period!!

  •         Boys – 7% drop
  •         Girls – 9% drop
  •         Equivalent to 0.8% per year
  •         World predicted figure 0.4%

Research shows that young people spend an average of (Dunford, 2010):

  •         1.7 hours online per day
  •         1.5 hours playing games consoles per day
  •         2.7 hours watching TV per day

This ‘X-box’ generation are suffering, not only in the short-term with diseases such as rickets becoming more common, but their entire lives are becoming at risk to disease, poorer quality of life due to posture issues and an over all reduced quality of life.

Further to that, our sporting achievements as a nation are also at risk due to basic, fundamental movement literacy and skills such as running, jumping, throwing, kicking, catching and striking not being performed enough. These basic skills underpin any high performance development programme. Without these in place, the next Olympic Champion is going to be hard to come by with a GBR vest on.

The Truths

  1.     You can’t exercise your way out of an unhealthy diet
  2.     You can’t diet out of an unhealthy lifestyle

You CAN’T transform yourself:

  •         In 3 minutes a day with no sweat
  •         By making new years resolutions
  •         By substituting ‘Lite’ for real
  •         By exercising your ‘problem areas’
  •         By joining a club
  •         By dieting
  •         By paying the exercise guru

Research shows 

  •         Research has discovered a link between computer use in children and chronic musculoskeletal strain
  •        A rapid increase in computer use by children has exceeded the development of knowledge about the complications for the health of children.
  •         The more children use games consoles and revert to texting, the greater the incidence of joint pain (Yaziki, New York Hospital for Joint Diseases)

The positives of exercise

  •         Children taking part in 5 hours of vigorous physical activity a week had stronger academic performance in math, English, natural sciences and French than children with only 2 hours of physical activity per week!!!!
  •         Children taking part in dance activities improved their reading skills by 13 % over 6 months. This was compared to sedentary peers, who showed a 2% decrease.
  •         Children who spend an extra hour a day exercising, did better on exams than students who didn’t exercise.

Recommendations

The department of health (UK, 2004) recommends that children and young people should achieve:

  1.     A total of AT LEAST 60 minutes of AT LEAST moderate intensity each and every day.
  2.    It’s the attitude and desire to change that promotes a permanent change to lifestyle.
  3.     You have to WANT IT!
  4.     It’s a lifestyle change, not a diet or new regime that can begin to turn these statistics around.
  5.     Anyone can achieve, you just have to have the mental toughness to begin that change.

Wriiten by  Richard Husseiny

Richard Husseiny is a fully qualified and experienced Sports Therapist and Strength and Conditioning Coach, and he has extensive experience in youth athletic development. Encompassed in that is the skill to identify movement deficiencies, that can lead to not only athletic limitations, but also lead to a potentially reduced quality of life.  Richards work has helped athletes at all levels – from youth sports to the professional and Olympic ranks – achieve their highest levels of performance in a variety of sports.

Richard is strength and conditioning coach for the English Institute of Sport, working with the Olympic diving squad in preparation for the London 2012 Olympic games as well as being right on your door stop, here at Coast. Why not take advantage of his skill and expertise while you can.

What can we do at Coast?

Our approach at Coast, not only covers the physical symptoms of your pain or dysfunction, but also aids in the change of lifestyle needed to improve your quality of life. However, the only person that can make that change is you. Make the most of the opportunities that are around you, such as those at Coast. Change can only begin if you want it to. We are here to help you in your goals whatever they may be.

On the First Day of Christmas my true love bought for me a Foam Roller from Coast for my iliotibial bands (ITB’s).

 Here’s how to use it.

Merry Christmas from all of us at Coast.

On the Second Day of Christmas my true love bought for me a special offer from Coast of a 2 for 1 TREATMENT & A CLASS

A choice of either a Yoga or Pilates class and the choice of a 1/2 hour treatment of either Reflexology, Deep Tissue Massage, Thai Yoga Massage, Sports Massage or Chair Massage – all for only £26.

 Happy Boxing Day.

 

On the THIRD DAY OF CHRISTMAS my true love gave to me a special offer from Coast of a MASSAGE TRIO – 3x 30 minute treatments for £60

Have you always been a bit confused or overwhelmed as to which massage treatment would be most suitable & beneficial for you?

Coast is offering you an amazing opportunity to try out 3 different massages for yourself from the variety of treatments available at the clinic:

Choose any three 30 minute treatments from the following:

  • therapeutic – a gentle great stress relieving treatment, helping you to unwind & relax after a hectic day, soothes away aches & pains
  • reflexology – is a holistic, non-invasive therapy that applies gentle pressure to the reflex points on the feet.
  • deep -tissue – works very deeply into muscle fibres, reducing deep rooted muscle tension & breaks down stubborn knots & scar tissue in problem areas
  • chair massage (including Indian head massage) – performed through clothing on a fully adjustable, ergonomic massage chair for maximum comfort, focuses specifically on the muscles of the upper body & includes an Indian head massage
  • sports massage/injury – deep tissue that can be used on an injury.
  • thai yoga – a dynamic, rhythmical, dance like treatment, performed on a futon, through clothing which releases energy blockages in the body & in so doing helps to reduce muscle aches & tension by using palming, thumb, elbow & foot pressure & by applying gentle passive hatha yoga stretches, suitable for all regardless of size, age or flexibility.

Onthe Fourth Day of Christmas my true love bought for me a Yoga 1-2-1 with the lovely Ginny or Emma.

Enjoy an hour of just concentrating on you, your body and your breath. This could be the start of something good…

On the Fifth Day of Christmas I received from Coast,  FIVE Homeopathic sessions for the price of Four.

This special offer gives you a 20% discount on your Homeopathic treatment AND it includes the remedies. Come along and meet Sarah, our Homeopath and experience the profound effect of what Homeopathy can do for you.

On the Sixth Day of Christmas you could buy a 60 minute massage – because you are worth it!

On the Seventh Day of Christmas you could join us in celebrating a big Happy 7th Birthday to Coast. Thanks to everyone for the last years and looking forward to the next.

On the Eighth Day of Christmas you could invest in shaping up your body and reducing reoccurring lower back pain with an eight week course of Pilates or Yoga.

Check out our class schedule to find a suitable class time and day for you. What a great way to start the New Year.

de-sress with a yoga or pilates class

Looking good and feeling good!

On the Ninth Day of Christmas could partake in 90 luxurious minutes of a Thai Yoga massage. Ahhh…

On the Tenth Day of Christmas you could buy 10 Chiropractic or Osteopathy treatments for the price of nine. That’s a 10% discount!

On the Eleventh Day of Christmas you could try a heavenly cranial sacral treatment for only £20, usually £40. A heavenly half price bargain!

On the Twelfth Day of Christmas – time to DETOX & we can help. Get rid of that bloated, lethargic feeling along with the Christmas decorations.

Come along and talk with Sue our Nutritionist. She can advise you on how to best clean your body internally so that you function better both physically and mentally. You’ll have so much more energy.

You know you’ve been promising yourself this for a long time – Do it!

Yoga postures for relaxing and restoring energy

Following on from part one of my Yoga for the Autumn and Winter (part 1) blog, as promised here are a few yoga postures and stretches that you can use in times of need!   The suggestion of these exercises assumes that you are in good health and physically fit. 

 

Swaying palm pose:  an energising stretch that helps to balance right and left postural muscles.

Stand with feet parallel and shoulder distance apart.  Interlace your fingers together and push the palms away.  Inhale and raise your palms up towards the ceiling.  Exhale bend to your right from the waist.  Inhale back to centre.  Exhale bend from the waist to your left.  Repeat 5-10 times then from the centre, exhale to lower your arms.

          Ensure you do not bend forwards or backwards or twist your spine

          Keep both feet firmly grounded throughout.

 

Cobra pose:   a back bending posture for energy.  Strengthening the muscles of the back and toning of the lower abdominal organs are just a few of the benefits.  Follow this with a forward bend such as Childs pose.

Lie on your front with your feet together, soles facing up.  Place your palms on the floor with your thumbs at mid-chest height and outer edge of hand a little wider than your shoulders.  Elbows tucked into ribcage and shoulder blades sliding down your back.  Rest your forehead on the floor and relax your whole body.  As you inhale, use your back muscles to slowly raise your head, shoulders and chest from the floor as high as possible, hold for a moment, then exhale slowly return to the starting position.  Repeat 5 times.  You may choose to hold the posture and breathe there.

          Advanced variation of this pose, which will increase the massaging effect on the organs is to begin straightening your arms to deepen the backbend once you have lifted as high as you can using just your back muscles.

 

Childs pose (Balasana):  a restorative forward bending pose that quietens the mind and provides a gentle stretch for the muscles of the back.

Kneel on the floor on a yoga mat or towel with the tops of your feet on the floor and knees hip distance apart.  Fold forward to rest your forehead on the floor and rest your arms by your sides with your palms turned upwards. Completely relax your shoulders and allow the tops of your arms to drop towards the floor.  Ensure that the back of your neck is long.  Breathe deeply into your back ribs, feeling them rise and fall with each breath.  Stay for a few minutes or more.

  •         If the forehead does not touch the floor you can rest it on a yoga block or folded blanket.
  •         If you have trouble sitting on your heels, place a folded blanket between your thighs and calves. 
  •        Do not attempt this pose if you are pregnant or have a knee injury.

 

Legs up the wall (Viparita Karani): a restorative version of supported shoulder stand, this pose reduces stress and fatigue and is also excellent for relieving aching, tired or swollen legs.  A great one to do after your Christmas shopping!

This pose can be practiced with or without support.  Using a support will allow more opening for the front of your body, refreshing the heart and lungs. The support can be a bolster as shown here, or a small stack of folded blankets or towels.  You also need a clear wall space.

If using support for the pelvis, place it about 6 inches from the wall if you have stiff hamstrings, or closer if you are flexible.  Sit on the support sideways to the wall and simultaneously swing your legs up the wall and, using your arms for support, lower your upper body to the floor.  It may take a few attempts to get this right the first time you try it.  The back of your pelvis should be resting on the support with your sitting bones just off the edge nearest to the wall and your shoulder blades should be on the floor.  Your front torso will gently arch and the back of your neck should be long.  Breathe deeply into your abdomen.  Stay for 5 to 15 minutes.  To come out – do not twist through your torso – bend your knees and push your feet into the wall to lift your pelvis, remove the support, then roll to one side and push your hands into the floor to come up.

  •          If the back of your neck is flattening, try placing a rolled up towel near the base of your neck to restore the natural curve.

 

 If in any doubt of the suitability of these exercises, please consult a qualified yoga teacher or your healthcare practitioner.

Written by Ginny Haswell 

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