How To Relieve Lower Back Pain

Lower back pain (LBP), one of the most common issues we see come through the doors at Myo Well. 8 out of 10 people will experience some form of back pain during their lives (read about Jesse’s experience with it here). If it’s so common, surely there are well known ways to relieve it?

Yes and No is the answer to that. There are many possible reasons for LBP to occur, where it is located and what sort of sensation you are experiencing. So let’s have a look at the most common situation we see in the Centre.

Which is pain or a constant dull ache over the sacrum and spreading out across the upper glutes (see pic below).

The majority of the time LBP we see at Myo Well is caused by muscular protection surrounding the area. Clients will report performing an innocuous movement when the pain begins. The most common action that seems to flare things up for people is bending forward and twisting at the same time. (I’ve had someone that hurt their back while wiping their backside on the toilet!)

More often than not, the innocuous movement that seems to injure your back, is really, the straw that breaks the camels back (so to speak). Before we get into the stretches and exercises we can do to relieve back pain symptoms, let’s have a look at a few questions that we often ask clients in our sessions. This is to help get an idea on what may be the issue. You will need to look back on the 2 weeks to a month before inuring your back.

Ask yourself the below questions (questions generally asked in an appointment). Then ask yourself, can you find a reason for the back pain? Can you make a change so the back pain isn’t perpetuated or exacerbated?

– Have I been lifting/doing anything to overload my back?
– Have I had any lifestyle changes before the injury?
– Has my work environment/duties changed?
– Have I injured my back previously, how?
– Have I had a fall or incident of unexpected impact?

Common reasons we hear in the clinic are:

– I have been sitting/driving more in my job
– Life/work has been more stressful lately
– I had to cover a shift for someone and I was lifting more than usual
– I have been in the garden more the last couple of weeks

Hopefully that gets you thinking more about what may have caused your LBP. Now let’s take a look at what you can do to relieve that muscular pain and protection. A combination of all or some of the below may be required.

– Self Massage
– Stretching
– Gentle Movement
– Strengthening

Self Massage & Stretching

For the scenario we are talking about here I would usually be instructing clients to stretch and self treat (ball or foam roller) the following areas: Hamstrings (ball or roller), Glutes (ball or roller), Quadratus Lumborum (ball), Upper and Lower Back (roller), Quadriceps (roller).

Helpful Tips
– Stretching, it’s OK to feels some discomfort while stretching, as long as it’s not making it worse.
– Foam rolling, make the movement slow rather than rolling up and down the muscle fast.
– Using the ball, do not roll on it. Find a tender spot, do some deep breathing and allow your body to sink onto it. Move onto the next spot after the tenderness starts to dissipate.

**N.B. Some LBP can be due to instability through the hips. In this case stretching may not be advised. Consult a health professional for advice on your specific situation

Gentle Movement

You have probably noticed that your back feels worse in the morning or after you have been sitting for a long period. This is your body telling you that something needs to change, which is usually to move.

Something simple, like going for walk, can often be enough to keep you going through the day and reduce the back discomfort. Our bodies love varied movement so changing things up, like doing some Gentle Yoga can be very beneficial.

Strengthening

This can come in the form of body weighted exercises or resistance training with bands or weights. Mat Pilates is something that we love to use here at Myo Well. It is a low impact and accessible way of introducing some strengthening that can have great results.

Here are 5 of the most common exercises that we use in the Centre for lower back pain.

1. Clamshells

Setup

Lying on the side with the knees bent, feet back in line with the body, arm extended long under the head, head relaxed on the arm. One long line between the hand, hip and feet. Hips stacked one on top of each other. Create a small gap between the waist and the floor, neutral spine.

Breathing and Movement

INHALE, T-Zone, squeeze the heels together and squeeze the top buttock

EXHALE, open the top knee up toward the ceiling, keeping the feet together

Concentration Points

Only raise the knee as high as you can without rolling backward

Activate T-Zone to prevent hips from rocking

***Always seek advice from a Health Professional to see if this exercise is right for you***

Description: Studio Pilates

2. Sit to Stand

   

Movement
Sitting on the edge of a chair, have your feet planted firmly on the floor just wider than hip width apart.
Pushing through your heels, arms by your side, stand up out of the sitting position (without a rocking forward movement)
To come back down into sitting, bend at the hips first and poke you bottom back (as if you are pushing it into a wall).
Slowly lower yourself down through the heels, back to your start position.

Concentration Points
Push through your heels on the way up
Try not to gain momentum by rocking forward out of the chair
Poke your bum out first
As you lower down, push to the outside of your feet to activate your glutes. Which will give you more control.

3. Side Plank (active and static)

Movement
On your side, prop yourself up with your forearm and knee. Keeping your back in a neutral position. Make sure you aren’t sagging through the hips. Hold for 30 secs or until you reach your limit.

To make this active, prop yourself up as mentioned before. Let you hip drop to the floor and tighten your core to bring yourself back to starting position. Repeat 8-10 times or until fatigued.

Concentration Points
Keep your core engaged at all times.
Minimise rocking forward and back
Keep your supporting forearm facing forward and knees bent to help you stabilise
Breath

4. Russian Twist

Movement
Sitting on the floor with your feet on the floor and knees bent.
Lean back slightly, around 45deg.
Holding an object between your legs and stomach, with your arms slightly bent,
Rotate to your left through the core, touch the object on the floor and rotate back to the right.
Continue to repeat

Concentration Points
Keep your core engaged at all times.
Try and keep your arms in the same position as your move, rather than reaching out to touch the object on the ground.
Contract your core to bring you back to the center.
Keep your back in a neutral position

5. Glute Bridges

Movement
Laying on your back on the ground. With your knees bent and feet flat on the floor, hip width apart.
Leave your arms beside you on the ground, palms down.
Take an Inhale and on the Exhale squeeze your glutes and push through your heels to lift your hips off the ground.
Lift to a neutral back position, hold for 2 seconds. Then slowly lower yourself down as you Inhale.
Continue repeating.

Concentration Points
Exhale in the way up, Inhale on the way down.
Push through your heels to activate your glutes
Keep your core active through both the up and down phase to maintain hip stability
Do not over extend the lower back at the top of the movement
Keep your shoulders relaxed the whole time

Disclaimer
The above blog is informational and should not be taken as direct advice for your situation. Consult a Myotherapist to see if these exercises are suitable for you.

Remedial Massage is one of the most popular services that we offer at our Geelong clinic. Often the question will come up of what is the difference between Deep Tissue and the Remedial Massage we offer. The below information will help clear this up for you.

 

What is Remedial Massage?

Remedial Massage is a hands-on approach to managing acute and chronic muscular pain and tension. Often people will come to us with a specific issue, and a goal in mind. For example, they may wish to alleviate a headache they have had for the last 3 days due to being stressed at work.

Our therapists at Myo Well will use the information from your history and assessment to work out where in your body is causing the pain and create a targeted treatment plan. We mostly use massage as a technique to alleviate the symptoms as well as some suggestions for take home stretches and self management strategies.

The pressure used during a Remedial Massage will vary depending on your sensitivity on the day and what the therapist believes is required. Firmer pressure and more pain doesn’t equal better outcomes. We want you to feel the area we are working on but not so much that it causes you to tense up.

Here’s a recap:

– Can be used for general muscle tension, acute & chronic muscular pain
– Targeted treatment for the best symptom relief
– Goal orientated
– Massage pressure will vary depending on what is presenting
– Take home stretches, exercises

 

What is Deep Tissue Massage?

Deep Tissue Massage is a style of massage that flows a little more like a Swedish Massage. More long flowing strokes using a deeper pressure to help with more generalised muscle tension. This type of treatment isn’t targeted. The aim is to give you that whole body, deep relaxation feeling.

The pressure is generally firm the whole time. Often people will describe the discomfort they feel during a treatment as ‘good pain’. At Myo Well we encourage you to communicate with your therapist on how the pressure is through your treatment. All you need to do is say, you can go a little firmer, that’s about my limit, can you back it off a bit or THAT’S PERFECT!

Here’s a recap:

– Used for general muscle tension
– Not targeted
– Long flowing strokes, similar to Swedish Massage
– Firm pressure the whole time
– No take home self management strategies

Although we do not offer Deep Tissue Massage at Myo Well, book in for a Remedial Massage and you can communicate with your therapist during the session how much pressure you prefer and what area/s you would like worked on.

BOOK APPOINTMENT

Upper back and neck tension is one of the most common issues a Myotherapist will see in the treatment room. Whether it be from office work, overuse during physical activity or stress related, these simple techniques can be used to help alleviate some of that tension.

All you need is a ball and a towel. Preferably a fairly firm ball around the size of a lacrosse ball.

Use these videos as a guide only. If you want to know whether these videos will be helpful for you. Please consult a Myotherapist to see if these techniques are suitable for you.

Videos

  1. Upper Traps
  2. Rhomboids (in between shoulder blades)
  3. Pecs (chest)
  4. Sub Occipital (base of skull)

Upper Back, Neck Stiffness & Tension Headaches.Your upper Traps can often feel really tense and tender in these situations.Here is a really simple but effective way to self treat your upper traps. All you need is a ball and towel.What do you think?

Posted by Geelong Myotherapy and Wellness Centre on Tuesday, 5 May 2020

 

 

 

Do It Yourself Rhomboid TreatmentEasy technique to ease tension and discomfort inbetween your shoulder blades.

Posted by Geelong Myotherapy and Wellness Centre on Sunday, 17 May 2020

 

 

 

Don't forget about your pecs!Self Treat Pec (chest) TensionA nice simple technique to help with tension in your pecs. Managing tension in this area can help with anterior (front) shoulder pain.

Posted by Geelong Myotherapy and Wellness Centre on Monday, 18 May 2020

 

Neck and Base of Skull Self TreatmentSimple but effective technique to manage tension in the neck and base of the skull.

Posted by Geelong Myotherapy and Wellness Centre on Tuesday, 19 May 2020

Lower back pain is in the top two musculoskeletal issues that come through the doors at the Centre. Myotherapy can help with both the acute and chronic phases of this common problem. I was 18mths into my new career as a Myotherapist and it was going really well. Then I hurt my lower back. Luckily for me I had the knowledge on what was happening and how to go about overcoming it. Here is the journey that I went through, what I think was contributing and what I did to overcome it. Hopefully someone in a similar position can gain some hope from my experience.

It was six months into our very tiresome journey of our first dependant. This was nothing like we expected. Fiona and I openly admit to not really enjoying the first six months of parenthood. We had a very head strong girl that was crying a lot and it was wearing us down.

As a new age hands on Dad, I was getting my hands dirty in the middle of the night changing nappies and doing some feeds with the bottle. After months of being very tired, I started to change our little girl on the bed in the middle of the night. It didn’t take long for me to start feeling a fatigue sensation in my lower back from successive nights, bleary eyed, bending over and changing nappies on our low bed.

Fast forward a couple of weeks to a chilly Sunday afternoon at the hockey field. It was in the warm up where I bent forward and twisted slightly and I felt like something had given way in my lower back and experienced pain immediately in the right sacroiliac joint (where your spine and pelvis meets) region. Nothing too bad but something was definitely not right.

I have played hockey for over 32 years, it is my outlet, the thing that I love to do to take my mind off everything else. I hadn’t been able to really get the body moving in weeks, so I played most of the game.  Definitely not the smartest thing to do but I really needed to keep my mental health in check.

Once I cooled down after the game I knew it wasn’t good. I struggled to get out of the car when I arrived home and had to roll myself out of bed the next morning. For those of you who have been through lower back pain, you know exactly what I mean.

Being a Myotherapist I took it upon myself to self treat and see if the advice that I give to people nearly every day would hold true. Here’s how my recovery unfolded.

At this stage in my professional development, I was only just starting to delve into Pain Science. Why we experience pain, where it comes from, what influences it. Which allowed me to really understand what was going on and to not be so afraid of pain and movement.

It took me a about three weeks of heat packs, gentle movement, self massage, stretching, muscle cream and positive thinking to get me to a point where I was confident in ramping up the exercises. In this three week period I had bad days and better days. I was quickly finding out that recovery is never linear.

The exercises that I found really helped me the most in the beginning were Pilates based exercises (see below) like clamshells, toe taps and lateral leg lifts. As well as some single leg standing, standing knee to chest stretches, assisted squat stretches.

After the five week mark I was feeling more confident in my day to day activities and exercise so I wanted to test it out a bit. I was very keen to get back to playing hockey so 2-3 times per day I would mimic movements in hockey to gradually expose my body back into playing. After two weeks of  this (again some days good, some better) I played my first game of hockey since the injury. I only played half a game and took my warm up very seriously with the possibility of flaring it up again and being back to the start.

I can’t remember if we won the game that day but I was just happy to be with my teammates having fun and not feeling so restricted both physically and mentally. To my surprise my back had some tightness but it was a different feeling. It was a feeling of muscles that had done a hard workout not one of pain.

It took about a year for me to be in a position where I wasn’t getting little reminders (clients have often refer to them as twinges) from my back that something had happened to it. Even 4yrs later I still get an awareness in my lower back when I have really pushed it.

I am aware that my experience is no where near as bad as what it can be for some people. I am thankful that I had the knowledge to deal with it. It is easy to see how this kind of situation can really get on top of people. If I was unable to get back into hockey I am sure it would have been a lot harder.

So here are my key takeaways from my experience:

  1. Learn about Pain, why we feel it, what influences it and what tools/services you can use to manage/overcome it.
  2. Relate that same Pain information to your situation, arm yourself with knowledge rather than being afraid of it.
  3. The Psycho and Social factors were definitely a big part of my recovery. Getting back into doing something I loved and being around teammates helped.
  4. Pain doesn’t equal tissue damage
  5. Don’t be afraid to move. I felt a lot of pain in the early stages of trying to keep my back moving. As long as the pain didn’t feel like I was making it worse, I felt better the next day or soon after the exercises.
  6. Gradually expose your body to movement that is going to be relevant to things you want to get back to doing
  7. Flare ups don’t always mean you have re-injured your back. They can be your body saying, OK we found our threshold for today.
  8. Sometimes it’s really shit and you wonder what is it going to take to recover.
  9. You need to make your recovery/rehab fun or in a way that is going to keep you interested.
  10. Goals are important, as a measuring stick for where you are in recovery but also as a motivator
  11. Take note of all the little improvements, not just pain levels but functionally and mentally.
  12. Myotherapy/self treatment helped me to perform my exercises to a greater capacity

Here are the exercises that I used in my early stages of recovery. Use these as a guide and consult a Myotherapist to see if these are right for you.

 

Clamshells

Setup

Lying on the side with the knees bent, feet back in line with the body, arm extended long under the head, head relaxed on the arm. One long line between the hand, hip and feet. Hips stacked one on top of each other. Create a small gap between the waist and the floor, neutral spine.

Breathing and Movement

INHALE, T-Zone, squeeze the heels together and squeeze the top buttock

EXHALE, open the top knee up toward the ceiling, keeping the feet together

Concentration Points

Only raise the knee as high as you can without rolling backward

Activate T-Zone to prevent hips from rocking

***Always seek advice from a Health Professional to see if this exercise is right for you***

Description: Studio Pilates

 

Single Leg Stance

Movement

Standing on your right leg, slightly bend at the knee and hip.

Hands in front of you to balance if needed.

Slightly drop you left hip below level.

Contract your right glute to bring your L hip up to level and hold that position/contraction for 30-40 secs.

Then switch sides if needed.

Concentration Points

You should feel this in the upper-back portion of your gluteus medius.

If not you might need to play around with the amount of bend in your knee and hip.

***Always seek advice from a Health Professional to see if this exercise is right for you***

 

Lateral Leg Lifts

Breathing and Movement

Laying on your side with your feet, ankles and knees together (and slightly bent). Straighten your top leg in line with your body.

INHALE, activate your T-Zone

EXHALE as you lift your top leg to the ceiling and slightly back to really engage your gluteus medius.

Making sure you don’t roll your body back or side bend with the movement.

Control the movement as you inhale and bring your leg back to the starting position.

Concentration Points

Only lift your leg as high is available to you without compromising your position.

T-Zone activation will reduce hips rocking

Make it Easier/Harder

Lift your leg higher to make it harder and lower to make it easier. Use your top hand gently on the floor to balance if needed. Do not push through your hand.

***Always seek advice from a Health Professional to see if this exercise is right for you.***

 

Standing Knee To Chest Stretches

Movement
Standing, lift your right knee towards your chest.
Grabbing onto your knee with both hands pull your knee towards your chest.
Hold for 20secs the gently lower your leg back to the starting position.
Do the same with the left leg.

Stretch
You should feel this in the lower back if there is some restriction

Tip
Focus on one spot to help keep your balance.
If you are unable to do this stretch standing you can do it on the floor on your back.

***Always seek advice from a Health Professional to see if this exercise is right for you***

 

Assisted Squat Stretches

Movement

Keep your feet flat on the floor and only go as deep as is tolerable.

Holding onto something will allow you to go deeper into the squat than usual.

Alternate dropping your knees inwards to gain further movement in your hips and lower back.

Tip

It’s OK if you feels some discomfort in your lower back. As long as it’s not making it worse.

***Always seek advice from a Health Professional to see if this exercise is right for you***

 

Modified Side Bend

Movement

To stretch the left side, step the left foot back, keep your toes pointing forward on both feet.

Rest your right forearm on your right thigh.

Put the majority of your weight on your right forearm as you reach over your head with your left arm.

Reach your left arm and fingers as far as you can.

Repeat on the other side

Stretch

You should be feeling this down the left side of your body through your lats and possibly into the side of your hip if you have some restriction.

You can turn your upper body so your shoulders are more parallel with the ground to move the stretch more to your lower back.

Concentration Points Putting the majority of your weight on your forearm will allow you to relax your back muscles a little more.

With each exhale try and reach your fingers a little further each time.

Tip

If you can anchor yourself onto something like a door handle, you can make this a really nice deep stretch.

While anchored shift your weight backwards and try to relax your side/back as much as possible.

***Always seek advice from a Health Professional to see if this exercise is right for you***

We all sometimes feel down as the weight of time, relationship and financial pressures along with a busy lifestyle take their toll.

This can result in feeling emotionally and physically exhausted, overwhelmed and even pessimistic. None of which is pleasant to live with!

As a naturopath l see many clients struggling with a range of emotions that take a toll not only on their happiness but also their physical health.

While at the foundation of any treatment plan is a combination of lifestyle and nutrition advice, there are a couple of other ways l support clients to help them find peace and contentment once more.

Herbal Medicine

Herbal medicine can have a profoundly positive impact on both a person’s physical and mental health. Herbs are selected based on the person as a whole, taking into account all signs and symptoms.

For example Matricaria recutita commonly known as Chamomile, is a wonderful herb for those who experience stress that impacts their digestion resulting in symptoms like bloating or nervous dyspepsia. It is also excellent for when someone is feeling anxious or restless.

A personal favourite is the herb Withania somnifera, this herb is excellent for supporting someone going through a stressful time as it acts as an adaptogen, meaning it helps to improve the body’s stress response to physical, emotional or biological stressors and supports healthy physiological function.
This herb is particularly useful for when the stress results in fatigue, insomnia or lowers the body’s immune response.

Australian Bush Flower Essences

I also find that the bush essences are an excellent way to help a person move through the challenging emotions that arise when under stress.
The essences are said to improve a person’s health by bringing a person into emotional, spiritual and mental harmony.

Examples of some of the bush essences l find are clinically most relevant include:

Crowea: This is the essence for those who tend to worry and who feel ‘not quite right’. It brings about a sense of peace and calm and helps to bring clarity to one’s feelings.

Wild potato bush: This essence is for when someone feels weighed down, is feeling encumbered and brings about the ability to move on in life and renews enthusiasm.

Sunshine Wattle is for when life feels like a struggle and the future is seen as grim. It brings about a sense of optimism, the ability to be joyful in the present and open to a bright future.

Please know that when the stressors of everyday life become too much and they rob you of the physical and emotional health that you desire and deserve, that as a naturopath l have additional resources to help you find your sense of inner peace, energy, vitality and optimism once more.

The beginning of a new year is often clouded by temptations to start a new diet or set a new year’s resolution to get healthier, fitter or trimmer.

Yet so many of us have found that diets just like new years resolutions don’t actually last, work or have us feeling the way we want to feel…energized, fulfilled, satisfied, peaceful, confident…

I am trying something new this year and l would like to offer this practice as something for you to consider trying too.

I suggest creating a list of all the things that have supported your physical, mental, emotional and spiritual wellbeing over the past 12 months. Place it somewhere you will see it often.

This list will serve as a foundation for creating lasting health for this year and beyond.

This list will grow, evolve and change over time as will you. But it is comforting to have a list to refer back to should you need to reconnect with what you know works for you and feels good.

My list will inevitably look different to yours, although there is likely to be some common practices and perhaps some inspiration.
My list included meditation, yoga, spending time in nature, reading for pleasure, journaling, quality sleep, learning something new, trying out new recipes, eating foods that make me feel good and having a daily laugh plus lots more.

I hope your list helps you to connect with all the ways you too show up for yourself on a daily basis and inspires you to explore additional ways to have a year filled with positivity and health.

Courtney Baker – Naturopath

Christmas is a special time of year filled with many social gatherings, where delicious food and wonderful conversations are shared with family and friends.

For some however Christmas can also be a challenging time, where the demands that come with this busy time of year can feel overwhelming.

It is a particularly difficult time for those who are grieving the loss of a loved who has passed away recently or missing someone who has passed away many years ago.

Australian bush flower essences are a simple yet profound remedy, that work to bring about emotional wellbeing, improving the quality of your life.

I often prescribed with great success Australian bush flower essences to help my clients move through difficult emotions such as grief, overwhelm, worry, loneliness and sadness.

To bring forth positive emotions such as inner peace, a sense of belonging, confidence, joy and optimism.

Traditional medicine philosophies such as Chinese medicine and Ayurvedic medicine from India, believe that as much as 90-95% of our physical health conditions, stem from emotional imbalances.

I regularly see evidence of this in clinic. Physical symptoms often follow an emotionally challenging or stressful time. Fatigue, digestive issues and sleep problems are the most common examples. Therefore, addressing emotions through an Australian bush flower essence remedy can have a profound impact on both your emotional, mental and physical wellbeing.

I offer Australian bush flower essence consultations for those who would like assistance with releasing emotions that are no longer serving them and bringing forth positive emotions that improve overall wellbeing.

Remedies are developed and prescribed according to your individual needs. Please feel free to contact me for further details if you would like this type of appointment to help you embrace the festive season or at any point throughout the year.

Courtney Baker – Naturopath

https://courtney-paige-baker.cliniko.com/bookings

Spotlight on Men’s Health

In the coming weeks you may see a friend of mine walking around with a bright pink moustache!
Sure, he is a jokester but the reason for putting himself in the spotlight runs much deeper than that.

The month of November is becoming fondly referred to as Movember. As men grow a moustache to highlight men’s health issues and raise money for research.
The founders behind Movember stand for tackling prostate cancer, testicular cancer, mental health and suicide prevention, noting that statistically men die on average 6 years younger than women.

As a naturopath l see men coming into the clinic for a wide range of health concerns.
Most recently it has been for gout, high blood pressure, irritable bowel syndrome, reflux, improved recovery from injury, fatigue, mental health and muscular aches and pains.

As a naturopath l treat the whole person, not just the physical body.

So, it is inevitable that these men also talk about grief, childhood trauma, relationship challenges, low mood, feelings of worry, overwhelm and their fears as we dive deeper into all aspects of their physical, mental and emotional health.

This is where as a naturopath l feel l can really make a difference.

By treating the person as a whole through the use of herbal medicine, nutritional medicine, diet and lifestyle advice, along with Australian bush flower essences to address emotions, l am able to help restore each individual’s health from a range of angles.

There is no shortage of health advice available now thanks to the internet and social media.
However, nothing replaces a combination of being heard and seen for the individual you are and the need for personalised health care is as relevant today as it always has been.

I encourage men to seek support from a wide range of health professionals, for any health concerns they may have and the woman who care about these men to also encourage them to speak up and seek help.

Seeking professional help is empowering and can make all the difference in improving both short term and long-term health outcomes.

Oh and that friend of mine, has been set the challenge to wear a matching pink tutu to complement his mo for a whole day at work, if he raises a $1000 before the end of the month!

Now in my mind, that makes him one absolute legend, going above and beyond to do his bit to raise awareness for men’s health.

If you too would like to get behind Movember, you can find out more information and make a donation here: https://au.movember.com/

 

Written by Courtney Baker – Naturopath

Instagram – @courtneybakernaturopath

Facebook – @courtneypaigebaker

Debbie Walker
Originally trained as a Hatha and Viniyoga teacher, my style of yoga is generally very organic and tailored to suit the individual needs of the students, every individual student in fact.

I prefer to teach yoga that is not overly dynamic but a style which flows smoothly in accordance with the breath providing each person with a chance to “feel” their way into a pose. Each movement is planned so as to enable a flow without moving too quickly from one pose to another to allow time to connect with, and to unify the breath and body.

These classes are purely restorative, a meditative, gentle approach to yoga. The primary aim is to relax, unwind, connect with the deeper part of your inner self, and to allow the body to heal. We finish up with a 15 minute guided relaxation at the end of each class to take you into a deeper state of relaxation, calm, and inner peace.

Everyone is welcome and can be catered for in these classes. It’s a chance to completely let go!

Mondays 6 to 7 pm               6 week term will start on Monday 22 July.
Yogi Loyalty Discount rate: $110 x 6 wks.
Tuesdays 2 to 3.15 pm          7 week term starting on 16 July – Yogi Loyalty Discount rate: $132 x 7 wks.

$22 Casual rate for both classes.

Bookings are essential and can be made online here or by calling 0417 556 175 .

Are you looking for a slower pace of Yoga?There are so many different types of Yoga that are beneficial in their own way.We are lucky to have the amazing Debbie Walker from Seaire Yoga in the Centre offering her restorative style.It is all about putting people in a state of relaxation. Using props to find the most comfortable position during poses. Fantastic if you are looking to de-stress, restore and rejuvenate.Anxiety, depression and trauma are some of the things that this type of Yoga can help with.Further enquiries and bookings can be made at the below link or call Debbie on 0417 556 175.https://www.seaire.com.au/classes

Posted by Geelong Myotherapy and Wellness Centre on Monday, 26 August 2019

Qualifications
200 hr RYT Certificate (Santosha Yoga)
70 hr Primary Level Insight Yoga Teacher – Essential Teachings on Yin, Mindfulness and Sequencing Yang and Yin Poses (Sarah Powers)
50 hr Flowchild Yoga Teacher (Flowchild Yoga)
20 hr Wellness Yoga and Healthy Movement Education Training Foundation Level (Wellness Yoga)
8 hr Functional Anatomy for Yoga Teachers (Kay Tribe)
2018 Matrix Therapist and Archetypal Life Coach (Evolve Now)

Member of Yoga Alliance International

Is Yoga something you have always wanted to try but were fearful and intimidated to take the next step and attend a class?

Have you attended multiple Yoga classes before and struggled to keep up with the pace, process and intention?

Do you simply have a desire to deepen your understanding of What is Yoga?

If any of these questions resonate with you, it may be worth considering our 5 week specialised Beginner Foundation Yoga Courses.

A weekly 75-minute class, dedicated to developing a sound understanding of the foundations of Yoga practice, breaking down traditional Asana’s (poses) and Alignment points, an introduction to Mediation and breathing techniques whilst encouraging students to feel comfortable and supported as they embark on their Yoga journey with like-minded companions.

A special and exciting addition in Week 4 as we welcome Laura Luca, author of the book and blog ‘Simblissity’ to guide an introduction to Mediation and share her blissful perspective on ‘Simple Living’.

A perfect course for Absolute beginners to assist in the transition to regular weekly classes with more confidence or those with previous experience to complement their weekly practice, both on and off the mat!

An upfront fee of $125.00 for the 5-week Program. Yoga mats and props provided. (please supply your own mat if you feel more comfortable)

When is the next 5wk Course?

Start Date: Tuesday 23rd July

Time: 6:00 – 7:15pm

Teacher: Fiona Luca-Kingsbury

To sign up for the next 5wk course or to find out when the next one is running, you can email health@geelongmyowell.com.au , call 03 5248 7321 or purchase it at geelongmyowell.com.au .