The Therapy Room - Sports and Therapeutic Massage Tel: 07947523058
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Gift Vouchers
Vouchers can be a lovely present for a Birthday, or Anniversary, Mothers Day, Fathers Day or Valentines Day, spoil your loved ones and treat them to either a therapeutic treatment or a relaxing treatment, some much needed 'me-time', something most of us neglect!

Please contact me for further details or to purchase a voucher on Tel - 079475230580
(you can buy vouchers in denominations of an amount of your choice).   


4 Tips for Preventing Mobile Device-Related Back Pain

  • Invest in a good tablet case/stand: Much of the strain related to mobile devices comes from holding your head down to view them. Invest instead in a case/stand that lets you place your device on a flat surface. One with adjustable angles is the best.

  • Support your back: If you’re going to use your device in your lap, make sure your back has good support. On a couch, in a bed or on any other soft surface, try pillows to give yourself support and prevent upper back pain.

  • Hold the phone higher: Holding your smartphone at an angle that minimizes how much you bend your neck also can help in cutting neck strain.

  • Take breaks: Use your device in 10 to 15 minute increments. Avoid long activities like movie watching on these devices. Holding an awkward position for too long contributes to upper back pain.


Sports Drinks - What are they?

A hypotonic drink - contains a lower concentration of salt and sugar than the human body, generally contains less than 4g of sugar (carbohydrates) per 100ml and has low osmotic pressure. This is intended as a thirst quencher. Hypotonic drinks give the athlete little energy in the form of sugars.

An isotonic drink  - contains similar concentrations of salt and sugar to the human body, generally contains between 4g and 8g of sugar (carbohydrates) per 100ml and has about the same osmotic pressure as bodily fluids.

A hypertonic drink - contains a higher concentration of salt and sugar than the human body, generally has more than 8g of sugar (carbohydrates) per 100ml and greater osmotic pressure than bodily fluids. 

So which one to use?

Hypotonic drink is taken up by the body more quickly than water so is ideal for recreational sports or shorter or less strenuous exercise.

Isotonic drink is taken up about the same as water and is intended to quench thirst and provide energy so good for endurance sports.

Hypertonic drink is taken up more slowly than water and its primary function is to provide energy, the quenching effect is secondary.  Useful for athletes or workers who find they need more energy during training/competition/exertion.  Ideal for use 30 to 60 minutes before sports/training/exertion and immediately after sports/training/exertion.

What about Energy Drinks?

Energy drinks contain stimulants, primarily caffeine and sugar, which give a temporary boost to performance. Because caffeine concentration in the blood peaks about 2-4 hours after consumption, the caffeine boost is usually maximized if drunk 1-2 hours prior to the start of an endurance activity. 

Energy drinks don't make a big difference in short events.

Caffeine also acts as a diuretic, causing kidneys to pull more water out of the bloodstream than the digestive system can pull into the system from the drink (one-step-forward-two-steps-back). So energy drinks should NOT be used during exercise because the combination of fluid loss from sweating and the diuretic quality of the caffeine can lead to severe dehydration.

Energy drinks are not bad, but they shouldn't be viewed as the drinks of champions. Claims they make such as "improved performance and concentration" can be misleading. Think of them as highly-caffeinated drinks to get a better idea of what they are and how they affect you.



                                    Stuck at your desk all day?

Neck and shoulders aching?

Obviously you  need a massage!!!!

But in the meantime try these stretches to loosen everything off.

Make up your mind that no matter what comes your way, no matter how difficult, no matter how unfair, you will do more than simply survive. You will thrive in spite of it.  — Joel Osteen


Stressed ?
Tension soon accumulates in your neck, shoulders and back when you spend hours sitting at a desk, driving or in meetings.
Ease the problems with massage you can do at your desk:
Sit comfortably with your back supported against the back of the chair, feet firmly on the ground and hands and arms open and relaxed.
1) With a deep breath in, raise the shoulders towards the ears and hold them raised for a few seconds. Then slowly breathe out and drop the shoulders. Repeat several times.
2) Place your left hand on your right shoulder. Squeeze gently and then release. Repeat down the right arm to the elbow. Repeat several times. Place your right hand on your left shoulder and repeat the exercise.
3) Place the fingers of both hands at the base of your skull; apply slow circular pressures down from the base of the
skull to the base of the neck.
4) Now close your eyes and relax your face muscles. Be aware of your eye muscles, your jaw and your forehead. Place the fingers of both hands on each side of the temples and slowly massage in circular motion. Repeat several times.
5) Finish by cupping your hands over your eyes and holding for several seconds. This helps to release tension and tightness in the face.
Progressive Relaxation Technique:

This progressive relaxation technique is easy and quick to learn. Try it when you feel anxious, are stressed, or can’t sleep. Doing this muscle relaxation technique every day will give you the most benefit.

  1. Lie comfortably with your arms and legs outstretched.
  2. Clench one fist and hold it for 10 seconds.
  3. Relax the fist for 10 seconds, then clench again, and relax.
  4. Repeat with the other hand.
  5. Draw the toes of one foot toward the knee. Hold for 10 seconds. Relax and repeat.
  6. Do the same with the other foot.
  7. Repeat the same sequence for the following body parts, first on one side of the body, then the other. You can also experiment with other muscle groups.
    • Back of the lower legs. Point, tense your toes, and relax.
    • Buttocks. Squeeze together and relax.
    • Shoulder blades. Draw together and relax.
    • Abdomen. Pull in tightly and relax.
    • Neck. Push your neck down towards the floor and relax.
    • Face. Tighten and contract the muscles around your eyes and mouth, and relax.
After a week of practising the above progressive relaxation exercise, start combining muscle groups. For example, tense and relax the following parts together:
  • Hands and arms on both sides.
  • Face and neck.
  • Shoulders and back.
  • Legs and feet.
After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight.

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