about me Penny has been practising massage since 1987 and Herbal Medicine since 1996. She has also taught massage since 1989. Penny's commitment to you is to make a difference to your health and wellbeing.

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Massage and herbal medicine news
Issue: Spring 2015

In this Spring edition of the newsletter I am discussing :

• Ways to relax hamstrings where regular stretching has not helped
• Sleep glorious sleep and how we can improve our sleep so we have a better day.

Do you have tight Hamstrings?

Many of us have tight hamstrings and no amount of stretching seems to help! So what else can you do? 

There are  many reasons why hamstrings are tight:

• Work on your neck posture - a forward head causes tight neck muscles at the back and front of the neck.
• Running - A hamstring rupture or strain may be due to weak buttock muscles and abdominals. These weak muscles make the hamstrings work harder to compensate. 
• Tight Plantar fascia underneath the foot - The fascia under the foot are connected to the hamstrings and the entire back surface of the body. So, a problem in one area may be due to restrictions in another area. 

HOW TO COMBAT A LACK OF SLEEP?

45% of the Worlds' population suffer from sleep disorders and despite this only 51% seek help! 

• Sleep deprivation was 27% in 2010 and 33% in 2013 and is still rising!
• 70% of people sleep less than 7 hours a night. 33% sleep 4-6 hours a night! 
• Research shows we should have 7-9 hours sleep per night from 21-65 years and 7-8 hours if you are over 65 years. Children need 11-16 hours and teenagers 8.5-9.5 hours. 

So, what causes poor sleep? 

• Lifestyle
• Pain
• Anxiety/depression

A) Lifestyle

Research shows that to obtain the best sleep we need to do the following 'X ' number of hours before bed, though  some of you may not be affected by caffeine, alcohol etc.

• Stop drinking coffee 6 hours before bed.
• Stop drinking alcohol 3 hours
• Finish exercise 2 hours
• Finish dinner 2-3 hours 
• Stop viewinf TV, mobile phones, working and stressing 1 hour . 

All these activities stimulate the brain when we want to slow it down before bed. 

B) Pain

Mostly pain from the back, hips and neck keeps people awake or from injuries in an accident.  I have charts of these positions if you would like me to e-mail you a copy. 

Massage, physiotherapy, chiropractic, osteopathy,and acupuncture all help plus a strengthening programme later on such as Pilates, Physiosize and weight work .

Herbal medicine for pain relief

There are many herbs in tablet or liquid form  that are great for pain and inflammation. Cucurmin is one such herb. Please ask me which would be best for you as it all depends on what medical anti-inflammatories you are on as to whether they are compatible or not. 

C) Anxiety/ mild-moderate depression

There are two types of insomnia:

a) Difficulty falling asleep - Major causes are anxiety. pain, caffeine and alcohol

b) Waking in the middle of the night - Major causes are depression,sleep apnea, low blood sugar levels, pain and alcohol.

As a result different herbs are used for each type. They are used during the day as well as 1/2 hour before bed to reduce a build up of tension during the day. If you need help here please give me a call.

Benefits of massage for anxiety and depression

If you are very stressed your nervous system is in what we call 'Sympathetic mode'. Massage plus aromatherapy oils help to bring the nervous system back into 'para sympathetic mode'. a relaxed state. This will then help you to sleep better. 

QUOTE OF THE QUARTER

'Jump into life at every opportunity. While you are waiting for one thing to happen, do something else. If your partner is late in picking you up, read a book or continue with a project until they arrive. In doing so you demonstrate a detachment from the end result. 'LETTING  GO ' of the situation accelerates results. From'Being Happy' by Andrew Mathews

The weather is warming up now, so enjoy the spring weather and glorious displays of spring flowers.

Kind Regards

Penny Wade

Remedial Massage Therapist and Western Herbalist

02 9436 0306