Practitioners Blog

Free Hatha Yoga in the park with Paul

Archway Health Hub’s Paul Hodgetts is bringing Hatha Yoga to the great outdoors this July with free sessions in Welland Park at 10am on Saturday mornings. The classes are timed to run after Market Harborough’s hugely popular weekly 5k Parkrun in Welland Park.Woman doing yoga in a park

Yoga for all

The sessions, which last around one hour and are being run in conjunction with Harborough District Council, are suitable for all ages and abilities. This ties in with the ethos of Parkrun itself which is popular with a huge range of runners, from those who race round the course to achieve a sub 20 minute time, to those who use the weekly event as a chance to get active by gently jogging or walking. “With the glorious weather we’ve been having recently, it seemed like a great opportunity to take yoga outdoors and introduce it to Market Harborough’s large community of Parkrunners,” says Paul Hodgetts.

Hatha Yoga for runners

All runners know the importance of stretching before and after their run, but Hatha Yoga takes the recovery process to a whole new level. Running has myriad health benefits but as it’s a repetitive activity it can put strain on muscle groups such as calves, hamstrings, hip flexors and the muscles of the outer hip and thigh. Practising Hatha Yoga can help runners strengthen their core, feet and ankles, improve their posture and lengthen tight muscles, increasing flexibility.  Indeed, the benefits of Hatha Yoga are such that elite athletes like Andy Murray and Joe Hart have incorporated it into their training.

The mind body connection

A welcome benefit that runners often feel after pounding the pavements is a reduction in stress levels and an increase in sleep quality. Hatha Yoga, with its equal focus on calming the mind as well as strengthening the body, can enhance this wonderful feeling of wellbeing that exercise can bring. Hatha yoga also focuses on the breath, an important area for runners to control as they aim for a personal best at Parkrun.

Hatha yoga with Paul at Archway Health Hub

Those who enjoy their Hatha Yoga sessions in the park can join Paul at Archway Health Hub for one of his popular classes.  After his summer classes, Paul will be teaching two 7 week courses; Dynamic Hatha Yoga from August 28th at 7pm and Beginners’ Hatha Yoga from August 29th at 9.15am.

For more information on Hatha Yoga courses, or any of our other classes at Archway Health Hub, please call our reception on 01858 410 820 or email us at info@archwayhouse.co.uk.

By |July 13th, 2018|

How to avoid aches and pains on holiday

Those of us lucky enough to be heading off on holiday this summer will be looking forward to a week or two of relaxation to recharge our batteries and see us return to work with a sense of renewed energy. However, as the chiropractors at Archway Health Hub see each year, travel is not without its potential pitfalls when it comes to our health. Here we explore how to arrive at and return from holiday without any health-related mishaps.Man looking at big pile of luggage

Lighten the load

Research found that a third of over 2000 UK holidaymakers surveyed injured themselves at the airport, with luggage-related incidents being blamed for half of the accidents. Back pain, bruises, broken toes, pulled muscles, sprained ankles and cuts and grazes were all consequences of people handling luggage incorrectly or tripping over it. These days, light and sturdy aren’t a contradiction when it comes to luggage, so choose wisely, be strict with yourself and travel as light as you can. When it comes to handling luggage our chiropractors Gemma Webster and Connor Salter recommend the following:

  • Stand alongside your luggage as you prepare to pick it up.
  • Bend at the knees (never the waist) as you go to pick it up.
  • Use your leg muscles to lift the luggage.
  • Grasp the handle firmly as you carefully straighten up.
  • Hold the luggage close to you.
  • Never twist your body when lifting or carrying luggage.
  • If you are forced to carry heavy luggage for a prolonged period of time, stop and rest regularly.
  • If possible use both hands to carry your luggage.
  • Make sure backpacks have padded straps and adjust them so they’re comfortable.
  • Regularly rotate shoulder bags from left to right.
  • Never try to drag rolling luggage on stairs.
  • Place cabin bags on the seat before lifting with both hands placed on the right and left of the bag, wheel-side first. When the wheels are in, use one hand to slide the bag to the back of the compartment. Reverse on the way out.

Flying high

If your holiday involves air travel, it’s important to take precautions to make sure you arrive at your destination raring to go. Drinking lots of water and keeping your alcohol intake to a minimum is important as the dry atmosphere of an aircraft means alcohol’s dehydrating effects are felt sooner than they usually would be.

Unless you have the cash for a first class ticket, cramped conditions on board are a given, so make sure you take the time to get up and stretch your legs, particularly if you’re tall. If you’re on a long haul flight, consider wearing compression socks to reduce your risk of leg swelling or Deep Vein Thrombosis (DVT), particularly if you’re in a risk category.  Also, if your journey is a long one or you are vulnerable to neck pain, it’s worth investing in a travel cushion to help combat unwanted aches and pains.

Road trip

Driving to your destination can be an adventure in itself, but getting from A to B by car involves careful planning. Traffic jams, heat and the demands of your passengers can all take their toll, so it’s worth learning some simple mindfulness breathing techniques to take the stress out the experience. Share the driving if possible and remember the golden rule – if you’re tired pull over and stop for a rest. Driving in foreign countries comes with its own set of challenges. Planning is key when it comes to staying safe by familiarising yourself with the rules of the road and factoring in overnight stops to get out of the cramped environment and enjoy a good night’s sleep.

Good night

Unless you’re lucky enough to own your holiday home, holidays involve unfamiliar beds which may not have the quality or firmness of mattress that suit you best. If you’re holidaying in the UK or taking your car, packing your own pillow is a great way to avoid sleepless nights resulting in neck pain. Lying on your back is the best way to avoid aches and pains but if this doesn’t feel natural to you, try to at least keep your neck in line with the rest of your body. Camping requires careful planning to avoid lasting discomfort. Those who find it hard to get up and down should invest in a camp bed, while if you do use an air bed, make sure you place foam matting or a blanket underneath it, to avoid cold air filling the bed and leaving your shivering. Ear plugs and eye masks are a good idea for travel too, as even if you’re in a hotel, thin curtains and external noises can interrupt your sleep.

No matter how careful we are, accidents can happen and aches and pains can suddenly manifest themselves. For more information on chiropractic and other services at Archway Health Hub please call us on 01858 410 820 or email us at info@archwayhouse.co.uk.

By |July 13th, 2018|

Summer Hatha Yoga Classes with Paul

Man in yoga pose Hatha Yoga is the perfect activity for anyone who wants to combine getting fitter and more flexible with learning mindfulness and meditation this summer.

It’s very important to take a break from the demands of daily life in order to find the space to focus on yourself to rebalance and find clarity. Hatha Yoga empowers you to do this by going beyond mere physical exercise to unite the mind, body and soul in a way that can ease tension and reduce inflammation, while enhancing overall health and wellbeing. Most people who embark on a Hatha Yoga course notice improvements in both their physical and mental health, with better quality of sleep and an increased sense of calm being common benefits.

All our yoga courses are focussed on teaching you how to stay with your breath during practice as you go through a sequence of postures designed to improve the balance of body and mind as strength and flexibility increases. Our new programme has a choice of options for those who want to continue their practice over the summer period as well as for people who are completely new to yoga.

For our warm Hatha Yoga class, our studio is heated to 28-30 degrees Celsius, which is cooler than the temperatures used in hot yoga classes but warm enough to encourage the muscles to stretch at their optimum level.

To practice Hatha Yoga comfortably women should wear sports tops and bottoms and men should opt for T-shirts and shorts.

Our summer yoga classes with Paul are as follows:

Hatha Yoga for Beginners on Wednesday mornings at 9.15am from 27th June for five weeks, £50.

Warm Hatha Yoga on Thursday evenings at 7pm from 19th July for five weeks, £50.

For more information about Hatha Yoga at Archway Health Hub, please call reception on 01858 410820.

By |June 19th, 2018|

Chiropractic treatment for persistent aches and pains

Do you often wake up in the morning with a stiff back, or do you find your neck always aches after a long day spent in front of a computer screen at work?

It’s all too easy to dismiss niggling stiffness, aching or pain as a fact of life that just needs to be endured. However, avoiding treatment for problems like this is almost always guaranteed to cause your ache or pain to develop into something potentially far more severe that could have a significantly negative impact on your overall health and wellbeing in the long term.

However, if the cause is identified before the pain is given a chance to develop further, treatment can take a matter of weeks, rather than months. Indeed it can be as simple as a series of chiropractic sessions, specially tailored to your needs.

Archway Health Hub’s chiropractors Gemma Webster and Connor Salter specialise in the diagnosis, management, and treatment of problems arising from the joints, muscles and nerves. Both Gemma and Connor take a ‘whole body’ approach, with an emphasis on the function of the spine and how any problems in this area may affect the nervous system as a whole.

The first chiropractic treatment was carried out in 1895 and today it is the third largest health profession in the western world after orthodox medicine and dentistry (World Federation of Chiropractic, 1999).

Conditions that our chiropractors can help with include:

  • Low back pain
  • Neck pain
  • Headaches
  • Whiplash
  • Disc injuries and sciatica
  • Shoulder/elbow/wrist pain
  • Hip /knee/ ankle pain
  • Sports injuries
  • Pelvic girdle pain in pregnancy

To find out more about how you can alleviate your aches and pains with chiropractic care, call our reception today on 01858 410820 to arrange a free treatment consultation.

By |June 19th, 2018|

Why men are turning to yoga

The latest survey by EMD UK, the governing body for group exercise, reports a 43% increase in men joining yoga classes over the past two years. Although yoga was originally devised by men for men over 5000 years ago in India, in the modern day west it has tended to be a female-dominated pursuit. Here at Archway Health Hub, we’re delighted that yoga is attracting more male interest and not only because two of our yoga instructors, Paul Hodgetts and Harry Hewetson are men!Man doing yoga

The benefits of yoga

Many men looking to get fit turn to cardiovascular activity such as running or cycling. These pursuits undoubtedly have fantastic health benefits, but can cause stiffness and tension in the body and are not without their risk of injury, particularly in middle age and beyond when muscles become less flexible. Yoga on the other hand, when practised regularly, has the effect of improving suppleness. Indeed, when practiced alongside other sports it was found that yoga can actively protect against sports injuries. A paper published by the International Journal of Physical Education, Sports and Health in 2015 stated that athletes can ‘enhance their game performance and prevent injury by adding yoga to their training plan.”

Bend it like Clooney

Yoga’s proven benefits to athletes is reflected in the fact that elite sports stars like Rory McIlroy, Andy Murray and Joe Hart have all incorporated it into their training. Screen stars are getting in on the act too, with George Clooney, Orlando Bloom and Russell Brand being just a few of the celebrity aficionados. Some men feel that yoga isn’t for them due to their lack of bendiness. However, practising yoga isn’t about being able to contort your body into complicated positions or balance on one leg straight away. Any beginners’ yoga class will focus on practising simple poses (asanas). With regular practice, a new found strength and flexibility will naturally evolve. The International Journal of Physical Education, Sports and Health also found that yoga “helps the muscles, tendons and ligaments move through a full range of motion, cultivating balance and core strength.”

Yoga for mental health

As well as the physical benefits, yoga is known as a way to rebalance and ease stress. Again, this something that can put some men off yoga as they worry that the deep breathing side of yoga will come at the expense of getting any exercise done. While certain disciplines of yoga do focus on meditation, a beginners Hatha yoga class will incorporate breathing techniques into the fluid sequence of movements. Also, many men who turn to yoga for the physical benefits soon find that the positive effect it has on their mental health is just as beneficial, if not more so.

At Archway House, we offer a wide range of yoga classes for all abilities, including hot Hatha yoga and hatha yoga courses and workshops. To find out more, please call 01858 410820.

 

 

By |June 4th, 2018|

How to stay well at work

With Massage at Work Week taking place from the 4th June, some lucky UK office workers will be enjoying some quality downtime during their working day. Although there is a general trend for employers to invest more in employees’ health and wellbeing, not least because of the increased productivity it generates, it’s still a rare employer who will provide an onsite masseur. However, that doesn’t mean that you can’t enjoy the effects of the services we offer at Archway Health Hub as you tackle the daily workload.work and fitness life

Take a breath

It’s a well-documented fact that modern workloads can lead to increased stress. Ironically it’s at times when we need proper breaks that we are most likely to neglect our needs and make ourselves prone to making silly mistakes as we spend long hours staring at a screen. While it’s not always possible to leave our desks to do a guided meditation, we can use mindfulness techniques to cope with both acute moment of stress and the more mundane demands of long days in the office. Taking just a minute to slowly and consciously breathe deeply can go a long way towards helping you rebalance and control rising anxiety levels.

Are you sitting healthily?

Sitting is something we do unconsciously, however to avoid problems like back pain and repetitive strain injury, it’s important to take some time to make sure your chair and desk are both set up properly. When sitting at your desk check the following:

  • Your chair supports your lower back with knees positioned slightly lower than hips.
  • Your chair height enables you to type with your wrists and forearms level with the floor.
  • Your feet are flat on the floor or on a footrest.
  • Your screen is at arm’s length with the top of the screen at eye level (use a mount if necessary)
  • Your computer mouse is close to you and placed on a mouse mat.
  • Your phone and any other items you regularly use are placed within easy reach.
  • If you use your phone for long periods of time, use a headset to prevent neck strain.
  • Take a break – regular screen breaks are necessary for good concentration and productivity.

At Archway Health Hub our chiropractors can help with work-related pain and advise on how to sit for optimum health and comfort.

Brain food

If you’re lucky enough to work in an environment with healthy options available in a canteen, then great. Otherwise planning is key when it comes to making sure you don’t slip into bad habits of quickly grabbing a junk food lunch to eat at your desk or worse, skipping lunch altogether. Beginning the day with a healthy, filling breakfast will stop you craving sugary mid-morning snacks and bringing in healthy snacks like fruit and nuts will also combat the need to hit the vending machine. If it’s hard to find healthy lunch options near your workplace, make your own. And again, taking a proper break for lunch should never be seen as a negative as returning to your desk alert and refreshed will improve your productivity. At Archway, our nutritional therapy practitioner Sheila Storer can advise you on healthy eating habits to improve your health.

At Archway Health Hub we pride ourselves on the far-reaching benefits our treatments and classes can have for our clients in all aspects of day-to-day life. To find out more about what we offer, please call us on 01858 410820.

By |June 4th, 2018|