Finding neutral spine & other handy videos

You might be one of my patients who I have referred to this page to cement what we’ve learned in our one-on-one session. Or! You may not know me at all. But here you are! You’re here to learn how to find that neutral spine position, which can be one of the hardest parts of learning good posture, and starting Pilates.

How to find your neutral spine

Neutral spine can feel tricky or scary if you have had a back injury or back soreness for a long time, but it’s a very important part of recovery. Not only does it help get our backs moving, it also helps us maintain a stable spine throughout daily life.

So! I could explain neutral spine for hours, but the video below does such a great job for me. It’s from my last workplace in Melbourne, Australia and is a fantastic resource.

So lie on your back with your knees bent and feet planted on the floor, and watch and listen as these fantastic physiotherapists help to teach you how to find your neutral spine.

How to do a Bridge while activating the glutes

The bridge is one of the best exercises as it works on so many things all at once! It incorporates spinal articulation with mobility, pelvic tilts and of course, pelvic stability thanks to glute activation and core strength. Plus! You can do your kegels or pelvic floor exercises at the same time.

As with neutral spine, I could explain the bridge in writing, but it’s much more effective to watch a video and listen to the Physiotherapists explain the exercise.

Please note: The video below shows progressions, but it’s best to stick with the level 1 bridge until you’ve really mastered it.

So there you have it! Two super handy exercises, with great, clear instructions from fantastic Physiotherapists to help you master these complex movements.

Did you find these videos useful?

Note: Exercises are completed at your own risk. Aprivé Wellness takes no responsibility for any advice given online.

Best Eco-friendly products of 2018

To me, wellness doesn’t mean just ‘living well’ for yourself, but enabling others to ‘live well’ too, and that applies to future generations.

In the last few weeks, a report about climate change was released by the IPCC that told us we have 12 years to make a difference and not let the world become warmer than an additional 1.5 degrees, or the world’s future isn’t very bright.

But! The best news is there are actionable things you can do to help prevent a climate increase of more than 1.5 degrees, and it’s thanks to some of the products below.

These ingenious inventions require a change in mindshift: Yes you DO need to change your habits to help you and your children live well.

These products Changing your habits easy!

I’m mentioning these brands by choice because I truly believe change is needed, and the women behind these brands are the change makers we all need to look up to. Get inspired, take a look!

1. Bio-friendly Coffee pods: Nature’s Pod Capsules

   Patricia founded Nature’s pod capsules after an ‘enough’s enough’ moment
   

   “I saw my own personal Nespresso Pod Machine at home was constantly filling my bin with disposable single use pods and contributing to an excessive amount of landfill.

   Finding a solution like our reusable and recyclable coffee capsules was a wonderful realisation to us that we could enjoy coffee in a much more sustainable way.”

2. Reusable Coffee Cups (because coffee cups are a HUGE contributor to land fill) - Eco Llama

Kelly started Eco Llama after she learned over 1 billion cups go into landfill in Australia each year!

“The parts of standard disposable coffee cups we can see are recyclable ( outer paper layer) but it's the bits we can't see so well that cause the problem.”

“The polyethylene (plastic) film inside the cups are used for insulation and waterproofing and they can't be broken down. Recycling loads can often become contaminated if these cups are part of a whole pile of recycling and everything goes straight to landfill.”

If you think using a reusable coffee cup is too tricky, try Kelly’s tips:

1. Purchase a cup that you are proud to show off. A cup that appeals to you in look and feel is most likely to get the most use

2. Have a couple of cups so you have a back up just in case you happen to forget one. Keep one in your handbag/car

   (We are offering a buy one, get second one half price promo at the moment. Enter code HALFPRICE at checkout on our page ecollama.com.au )

3. Put your cup next to your handbag/keys at night to remind you to take it in the morning

4. Frequent cafes on the responsiblecafes.org website for your morning coffee. These cafes offer a discount off your coffee purchase when you bring your own cup. There are over 400 cafes available around Australia and this list is constantly growing. Saving money and saving the environment = win win

3.Eco-friendly cleaning services that don’t pollute, and have re-usable bottles - Neatly.com.au

You don’t have to clean your own home to keep harsh chemicals away from your skin, your lungs, and the waterways that all our sinks flow into.

Emma started Neatly because she knew it wasn’t just the cleaning products that needed to change, but they way they’re packaged.

Emma’s key tip to decrease waste:

“Buy in bulk! Many people don't realise that simple, safe and effective cleaning products are available to buy in bulk.”

“Things like castile soap and vinegar are not harmful, are powerful multi-purpose cleaners and can be picked up for a song at your local bulk store. No packaging! Yay. I also love to add essential oils to the products I use for additional cleaning and mood enhancing properties.”

4. Swimwear made from recycled materials - Seamone Swimwear

Did you know over 10% of all landfill is clothing, and 24% of Aussies throw away a piece of clothing after just one wear?

Simone knew there had to be a solution, so she created Seamone Swimwear to combat textile waste and give stylish consumers a better alternative.

“Our swimwear is made from recycled materials such as discarded fishing nets, and sustainability is our key desire. Seamone’s elegant and timeless pieces are not designed to last a season, but a lifetime.”

Simone’s top tip to help keep us below that 1.5 degree increase:

“Say no to plastic... it’s a simple start.”

“Invest in metal straws, keep cups, glass water bottles... we can all be more conscious about the way we consume.”

“Look closely at fabric contents and even the way items are packaged. For example: The bags our products arrive in are made from 100% biodegradable cassava plant starch. These non-plastic bags are naturally compostable, safe to consume for land and marine animals, and they will dissolve in water.”

“It’s all the little things that add up to make a bigger difference.”

5. Reusable drink bottles with a lifetime guarantee - Rolla Bottle

Plastic drink bottles are still the most commonly occurring plastic you’ll find on the windward side of any island. Around 370 MILLION plastic bottles end up in landfill in Australia each year. If you recycle - that’s not enough. The plastic is still made.

Katy created Rolla Bottle; silicon water bottle that roll into a little ball for your convenience. Plus, they have a life long guarantee which means you don’t need to chuck them out at all. She created this product in response to people’s complaints that carrying a reusable bottle was ‘bulky’ and ‘inconvenient.’

Katy’s top tip on how you can limit your environmental impact:

“The one thing I think is REALLY important is always carry a reusable bottle on you and don’t buy bottled water! “

“It is environmental madness to spend the money and invest all the resources and create all the emissions it takes to bottle water and get it to the stores - and then have the plastic aftermath to deal with "forever"- when we have such great and readily available fresh drinking water in Australia. (And in most developed countries)”

6. Stylish clothing made from recycled fabrics - All in a curated online marketplace - We-Love

Ashly created eco and ethical online clothing store We-Love because she wanted to support the labels that were doing the right thing: “Giving fair wages, championing transparency and encouraging customers to question their purchases.”

Ashly’s top tip for decreasing your environmental impact:

“Buy better quality clothing! It lasts longer and likely works out cheaper than replacing it every year. Plus it means less old or ruined clothing ending up in landfill. “

“Honestly, I have so many ‘old’ clothes in my wardrobe only they’re not old! I wear them all the time and I look after them so they still look as good as the day I bought them, with the exception of linen, that actually gets better with age!”

7. Beeswax wrap instead of gladwrap- Mind your own Beeswax

Plastic wrap is so old-school, and such a huge contributor to waste. This environmentally friendly alternative is a super clever way to keep your goodies fresh in the fridge, in kids’ lunchboxes, or in your desk at work ready for your muffin break.

SO! There you go guys - a few incredible suggestions for how you can decrease your environmental impact, and some great tips from the founders of these brands.

What eco-friendly brands have you discovered to try to keep us below that 1.5 degree increase?

What sailing from NZ to Fiji taught me about health and wellbeing

I love a good adventure, and when my boyfriend decided we should get a sailboat and sail from New Zealand to Fiji, I figured; Why not! I started researching the journey, and discovered it's a very popular route and plenty of people do it each year. So! I did a few sailing lessons, and on June 22nd this year, we left the Bay of Islands and sailed to Savu Savu, Fiji. 

It may seem like an extreme adventure, but there were months of preparation behind it; the details of which aren't very thrilling unless you love hearing about tying knots, drilling and cleaning things. What is interesting though, is what I've learned about health and wellbeing thanks to this exciting adventure.

1. Sometimes you just need to take a leap

Thanks to social media, the ‘comparison trend’ is everywhere, making too many of us feel like we’re not quite whole.

The feeling of needing to do more or be more than we are stops so many of us from achieving exciting things. This need to have ‘more’ of something is everywhere, people may want:

• More patience before they have children

• More money before they pursue their dream job

• More activewear before they go to the gym

As a physiotherapist I've heard every excuse to avoid rehab or activity, (including the one about active wear!) We're all guilty of making those little excuses without realising they hold us back.

The feeling that we don't have quite ENOUGH OF SOMETHING YET all comes down to confidence. It's the little voice in our head saying 'no, you can't do it...not yet.'

Sure, sailing the Pacific Ocean can be dangerous, but there are plenty of tools to help mitigate the risks. After researching and purchasing every safety tool we could need, learning as much as I could and passing our safety inspection, I felt ready. It was a huge leap to take for someone who had only done four sailing lessons, but I learned sometimes you've just got to give it a go. It was a great learning for me who loves every piece of information before I try something!

2. Eating fried, fatty foods is hard on your digestion

This is a no brainer, but I had never felt the truth of this statement until arriving in Fiji. During the passage from NZ, we ate rice, beans, cabbage, vegetables, pasta and freshly caught Skipjack and Yellowfin tuna. Essentially we ate whole, real foods which I thought I did already, but obviously not!

When we arrived into Fiji, the boat was wet through and we were craving a warm burger and chips. We waited a few days, then hit the Waitui marina to satisfy our craving.

The next day, we both felt sluggish and lazy, almost worse than the day we had arrived after very little sleep at sea. I was blown away with the difference in our energy levels.

Our bodies had become so accustomed to eating clean foods, fried fatty food was almost too much to manage.

I'm not saying fried foods are the enemy, but they do have a HUGE impact on energy and wellbeing. The occasional dumpling night or burger and chips is absolutely fine, but notice if you're injecting fried and fatty foods into your diet elsewhere. It could be making you lethargic without you realising. Learn more about how to eat better here.

3. Not sweating the small stuff is key to contentment

I found sailing from NZ to Fiji pretty tough and it wasn't because we were in 4km deep seas, soaked by waves on night watch or five days from the nearest shore. It was because myself and the two others on the boat were exceptionally tired. 

Extreme fatigue is the ultimate test. Science has proven after 19 hours without sleep, your mind functions at the same level as having a blood alcohol reading of 0.05, and after ten days at sea with broken, minimal sleep every night, balance, coordination, strength and decision making were all diminished. 

So! In this somewhat extreme environment, I learned that not sweating the small stuff made everyday easier, for everyone. 

The little things don't matter in the middle of the Pacific, but they also don't matter at home.

Choosing to let small things slide helped us arrive safely and happily in Fiji, and I have learned it will also help me achieve other goals with family and friends at home.

I've learned we all need to ask ourselves more often: "Does that really matter?" before jumping to say our piece.

Sailing from NZ was a tough and wonderful experience, and I’m so thrilled I was able to enjoy some wellness learnings along the way.

What is the biggest thing about wellbeing that you’ve learned through experience?

To hear more from me about wellness, plus get quarterly blog posts with interviews with some of the world's best wellness pros, sign up to my newsletter!

A wee problem of huge proportions

Why minor bladder leakage affects young women

If you have minor bladder control issues, haven't had kids and you're the young side of menopause, you're DEFINITELY not alone. So let's end the awkwardness and chat about this super common women's issue that affects women of all ages.

Rushing to make it to the toilet or mini wet patches every so often affect so many women in their 20's, 30's and 40's who haven't had children...but why?

Embarrassment stops too many women from getting help

Last year while practicing physiotherapy in Melbourne, Australia, I saw at least ten young women in their 20's and 30's who experienced sporadic continence issues, and their embarrassment was palpable. These ten women were only a few of the thousands of young women with bladder issues, and sadly, 70% of people with bladder control issues don't seek help.

If you, your sister, your Mum or your bestie has ever experienced bladder control issues, please read this.

There is a solution, you just have to know where to start.

What is minor bladder leakage?

The most common bladder incontinence issues fall into two categories:

• Stress incontinence

• Urge incontinence

What is stress incontinence?

Stress incontinence means your bladder involuntarily leaks due to physical stress such as coughing, sneezing running and jumping during periods of increased intra-abdominal pressure.

For example; during a cough, the pressure in your trunk area increases, pushing down on your bladder.

If there isn't enough upward support from your pelvic floor, your small amount of urine may leak.

Stress incontinence usually occurs after childbirth or after menopause. But not necessarily, it can come on at any time.

 

 

What is urge incontinence?

This bladder control issue is the most common I've seen. If you ever have to run to the bathroom with no prior warning, or you don't quite make it and you get small wet patches on your undies or you ever feel 'desperate to go,' - you have urge incontinence.

The cause of urge incontinence isn't known, but it's an issue relating to the bladder's messages from the brain. 

• Usually, the bladder can store 350-500mls of urine at a time

• When the bladder is full, it sends a message to the brain, which then sends a message back to the bladder to contract and empty

• Usually, you can delay going to the bathroom until it's convenient

Urge incontinence often means the bladder tells the brain it needs to empty even when it's not full. It gives the brain 'mixed messages.'

Why does urge incontinence happen?

No reason is currently known. The treatment (when you go to see a pelvic physio) often involves changing associations between emptying your bladder and what you’re doing. Eg. Instead of going straight to the bathroom when you get in the house, you’ll try to do something else first. Then your brain can learn to disassociate that activity with emptying your bladder.

Why does bladder leakage affect young women with no children?

There are a number of reasons, but here I’ll talk about pelvic floor.

It's all about your pelvic floor. Yep, it's a muscle thing. 

The pelvic floor is a sling of muscles that spans from your pubic bone, right between your legs and up to your sacrum. Think of it like a hammock of muscles, with different muscles slinging around your three openings.

When activated or 'used' correctly, your pelvic floor should lift, rather than scrunch.

Imagine a tissue lying flat on a table and you pinching the centre into a tent and lifting it upwards. 

On ultra sound, it looks like this:

With many young women experiencing bladder control issues, their pelvic floor barely lifts at all, and when it does, they're unable to hold it.

This can also occur if you're unable to fully relax your pelvic floor, which is another common problem; meaning your pelvic floor is inefficient.

Your abdominal contents and your bladder when it empties create a downward force. If the upward life of the pelvic floor is too weak, a little bit of urine can leak out. 

What can you do about your bladder control issues?

1. Firstly, remember you're not alone lady! This issue is so much more common than anyone realises.

2. Secondly, seek skilled help from a trained, experienced women's health physiotherapist. They need to have specialised in women's health physiotherapy and should have proven experience in the field. A great example are the genius physios at Fitwise, Melbourne.

Unlike myself who specialises in sports and spinal physiotherapy, these skilled physios will be very specific to your bladder issues.

• They will ask you to fill out a long questionnaire, then go through your full history.

• Then, to understand the strength and endurance of your pelvic floor, they will ask if you consent to an internal exam. It's completely painless and a great way to establish where you're at with your pelvic floor strength.

• They will likely also use a real time ultra sound to watch your pelvic floor activation.

Ultimately, they will give you a program to help reduce the degree of urgency and increase the storage ability of your bladder. These programs work, and can make a huge difference to you.

NOTE: Bladder incontinence can also be caused by infection or neurological disorder. A good women's health physiotherapist will encourage you to get tested for these issues if they think you fall into any of these categories.

If you have any questions about bladder control issues - let me know!

Let's stop the secrecy and awkwardness around bladder control issues and start the conversation!

Viking Sun - What it's like as a visiting practitioner on the world's best cruise ship

Earlier in 2018 I was invited to be a visiting practitioner on the Viking Sun Cruise ship for part of its maiden voyage around the world from the USA  to Sweden.

Floating Oasis with a Liv Nordic Spa

As soon as I stepped onboard the brand new ship, I was blown away by the huge open lobby, breathtaking staircase and clean Scandinavian design of the ship.

The Explorer's lounge on Viking Sun

Gleaming white floors led the way to the light blue carpet of reception where I checked in, and was promptly walked to the spa reception to meet the incredible spa manager and international team. 

Spacious luxury and Scandinavian design

From the flawless Liv Nordic spa reception I wandered passed the huge gym with vast windows facing out to sea and up the wide, open staircase to my floor. Having never set foot on a cruise ship before, I was surprised to see how long the hallways were, they seemed never ending!

Eventually I found my ‘stateroom,’ the name for a hotel room on a cruise ship. I had expected a small, boxy room akin to hotel rooms in Japan, but it was far more spacious. In keeping with the ship's Norwegian roots, everything was beautifully furnished in blonde wood or soft blue, and a stunning Norweigian blanket was folded over the end of the bed. 

Health and wellness was easy to find on Viking sun

Healthy food was easy to find on the Viking Sun, which was the perfect addition to the wellness spa, fitness and therapy options offered at the Liv Nordic Spa (including my sessions of course!) 

The restaurant on the seventh floor offered a huge range of food; my favourites were the fresh berries and yoghurt, scrambled eggs, mushrooms and gluten free toast. The lunch salad bar upstairs on the seventh floor, and gluten free bolognese from Manfredi’s, the Italian restaurant were my favourites. I was thrilled to see how easy the Viking Sun made access to good, nourishing food for each and every guest. For others with coelic disease like myself, Viking SUn even offers gluten free waffles in Mamsen's cafe.

My Holistic Physiotherapy lectures drew a crowd

Over the next three weeks I lectured about my favourite topics to crowds of at least 30 guests. As most of the guests were at least 60 years young, the topics were focused around the wellness of ageing including:

• Protecting joints as you age
• 5 easy ways to say strong in daily life
• How to eat for health
• 5 stretches you can do to move better
• The one thing you need to know about back pain

I’m so passionate about the topics above, and after seeing the crowds my lectures drew, it turned out the guests of Viking Sun were too!

I taught morning Pilates classes on the pool deck every few days and I was blown away by how motivated the attendees were. Most were women, in their 60’s and 70’s who had never tried Pilates before, but they attended every class during three weeks. They went from complete beginners to strong side plankers in just three weeks!

I was so inspired by the dedication of the guests. They were so interested to learn how they could continue living well as they aged. 

From private Pilates classes to holistic Physiotherapy sessions, I worked with so many wonderful people on the Viking Sun. I had an exceptional experience on The Viking Sun with Liv Nordic, it was a visiting practitioner posting with a nautical edge. I'm so grateful to the Liv Nordic team for inviting me to join the Viking Sun as a visiting practitioner.

To learn more about the Holistic Physiotherapy services I can offer your guests, click below.

The one thing you need to change about your eating habits

Stephanie Gobbo, Naturopath and Nutritionist extraordinaire, spoke at my recent retreat in Melbourne and her insight into nutrition is both holistic and incredible. I spoke to Steph about the most valuable mid-year resolutions you can make, superfood smoothies and the one thing you need to know to help you stay 'well.'

1. What is the most common mid year resolution you hear from your clients?

Definitely weight loss or detoxing.

2. What is the mid year resolution you'd love everyone to try instead?

I would like all my clients to try practicing self care, instead of focusing on dieting. Whether that means putting more effort into fitness, cooking clean food, getting extra sleep, drinking more water, having a massage or doing something nurturing for their mental health. This all leads to weight loss and a healthier body and liver anyway!

3. What is the number one food people can try at this time of year to supercharge their health?

Berries aren't in season, but you can always buy them frozen. They are filled with anti-oxidants which help reduce free radicals in the body. They're a great thing to incorporate into your diet.

4. What are your top 5 favourite superfoods?

"My favourite superfoods that come from nature are: Blueberries, green tea, turmeric, chia seeds, acai berry"

5. What is the most common digestion-related issue you see? What is your one top tip for managing this? 

The number 1 digestive symptom I see in clinic is bloating. The best advice I can give to work out why you are bloating and how to treat it is to investigate if it is because of these things:

1. something you're consistently eating that you’re intolerant to, 

2. the way you’re digesting and breaking down your food or 

3. because of dysbiosis of your gut microbiome

6. What is your favourite smoothie recipe?

My favourite smoothie recipe is filled with greens and mango:

1 mango cheek

1/2 frozen banana 

1 handful of baby spinach 

5-10 mint leaves 

1/2 cucumber chopped

1 small knob of ginger 

1 cup of coconut water 

Blend well and serve. 

7. What is your favourite indulgence?

My favourite indulgence is without a doubt a cheese platter and glass of red wine

8. If you had to give one piece of nutritional advice you wish everyone knew, what would it be?

From Steph's instagram @steph.naturopath

"My number one piece of nutritional advice is to ensure your diet has variety."

This is imperative to feeding the gut microbiome and keeping it healthy along with ensuring your body is receiving all the nutrients it needs to function optimally.

"So many of us get set in our ways with eating the same things over and over. Trying to include new foods each day is really beneficial. Eating the colour of the rainbow each day is an old saying but definitely true."

9. What are some cooking tips to help us heading into the cooler Autumn and Winter months?

Now that the weather has cooled down it is best to steer away from raw foods/salad/smoothies and start to include more warming foods such as soups, curries, casseroles, herbal teas and warming herbs and spices in cooking. Using bone broth as a base for your winter hot dishes is a fantastic way to heal your gut day to day. 

10. What foods help our immunity?

Ginger, Garlic, Turmeric, Onion, Shiitake mushrooms, Manuka honey, Bone broth, Oranges, Kiwis, Capsicum 

From Steph's instagram @steph.naturopath

Now you know all these handy hints for navigating Autumn and Winter, what will you change about your eating habits?

About Steph:

Naturopath & Nutritionist. Stephanie is a Naturopath and Nutritionist with a Bachelor of Health Science Degree majoring in Naturopathy. She practices out of the stunning Luxton Clinic in Armadale, Melbourne, Australia.