Why bother with posture when working from home
If working from home is now a long-term situation for you and this is how your laptop sits on your desk – you may want to re-think your set-up. Using your laptop at the dining room table? This is where we all found ourselves over the past two years, and if you are still there, […]
Why improve your thoracic rotation
Improve your thoracic rotation with this one key exercise. Tightness through this area of the back has been linked to pain in the neck, shoulder, and lower back, as well as, an increased effort in breathing (which can makes singing a lot more difficult too). When we breathe our ribs must open up and expand, […]
Thoracic spine extension with Foam Roller
Maintain and improve your upper back mobility and posture with a Foam roller and upper back extension exercise. Relieve tension and improve posture with a foam roller. Combat stiffness from hunching over desks. Expert help available if discomfort persists. We can help. Why Upper Back Mobility Matters for Posture and Pain Relief The thoracic spine […]
What to do immediately after an injury
Ice delays recovery, prevents inflammation and delays healing This might come as a surprise. After all, putting ice on an injury has been something we have always been advised to do for many years, and with a simple Dr google search, you will find this advice still exists today. But in the lastest PEACE and […]
How to start small when getting back into exercise.
Wave goodbye to winter and those 100 days that for some, we become super sedentary! Not so ideal circumstances – in the exercise department and so, we have a tip! Ease in. When we ease into our exercise and give the body time to become accustomed (adapt) to what we are asking of it injuries […]
The correct way to do pelvic floor exercises for men and women.
Everyone talks about strengthening your pelvic floor or doing your kegel exercises. But do you know what that means and how to do it? For a quick explanation, you can think of your pelvic floor area from where you pee to your anus, like a banana. Exercising the pelvic floor contracts the area where you […]
Do you have pain between the shoulder blades?
Do you have an area of soreness that you feel in-between your shoulder blades or even lower? It could be coming from that area or perhaps it’s coming from the front? Your shoulder joint is so movable and even though the joint has a similar configuration to the hip joint being a ball and socket joint, the shoulder […]
Learn how exercise can help you during your pregnancy
Massage during and after pregnancy is quite popular with us at Top Notch Massage Bodyworks, which is why we love to include due to the growing evidence towards the mental and physical rewards it provides. Is movement important during pregnancy?At Top Notch, we do advocate remaining active during pregnancy and we love to come up with […]
Prevent injuries: Are you warming up?
As the weather gets warmer, so does the aim to get out and about and ENJOY the weather! If you have taken to hibernation this winter the best advice is ‘steady as she goes’ – gradually building your fitness up over time is the key to reducing injury. When you are starting out on an […]