Migraine is the third most common disease in the world, with an estimated global prevalence of one in seven people. Yet whilst it is one of the most disabling lifetime conditions, awareness and understanding are low. So with Migraine Awareness week this month September 5th – 11th we thought we’d look at what’s been happening to sufferers and discuss tips that can help.

The last 18 months have been particularly pertinent for those who suffer from the effects of both the pandemic and now the pingdemic with reports of many people who suffer from migraines having an increase in their attacks since the pandemic triggered the lockdown.

Typical migraine symptoms are:

• Pain usually on one side of your head, but often on both sides
• Pain that throbs or pulses
• Sensitivity to light, sound, and sometimes smell and touch
• Nausea and vomiting
• COVID-19 also commonly presents with a headache that may feel like a migraine attack, the two
• types of headache are actually different:
• A migraine attack is a primary headache. It’s thought that changes in nerve signalling or levels of neurotransmitters like serotonin cause it. Genetics and environment may also play a role.

A COVID-19 headache is a secondary headache. This means it’s caused by another underlying disease or condition (in this case, COVID-19). In fact, people with a history of migraine have reported noticeable differences between COVID-19 headaches and migraine attacks.

For example:

• A COVID-19 headache does not occur with other typical migraine symptoms like nausea, vomiting, or sensitivity to lights and sounds.
• A headache that happens with COVID-19 may feel different than an individual’s typical migraine attacks. For example, it may be felt on both sides of the head (bilateral) as opposed to one side (unilateral).
• Headache due to COVID-19 may not respond to medications that are used to treat acute migraine pain.
• Unlike a migraine attack, a COVID-19 headache hasn’t been reported to be preceded by aura, a group of symptoms that can occur before or during a migraine attack, but will often be associated with other covid symptoms – cough, temperature or symptoms of a cold etc.

So why are some people getting more frequent migraine attacks?

We know from a range of sources that many people with migraine have had an increase in their attacks since the pandemic triggered the lockdown. This may be due to several factors.

The brain of a person with migraine is always sensitive to change because of the genetic link with this condition. The changes may be in our internal environment or our external environment. The lockdown has caused many changes in our daily lives.

Sleep routines may have altered with the change to working from home and with schools being closed. Anxiety, stress and low mood may contribute to restless sleep.

Mealtimes may also have changed with the temptation to snack, cravings for comfort food and the simplicity of takeaways leading to a change in the balance of carbohydrates, fat and protein. Alcohol and caffeine intake may have increased.

Some people have reacted to our confinement by exercising more than usual where others may be finding their lives are more sedentary.

Those people working from home have often become more sedentary, spending more time at the screen, more zoom/team calls, especially as the blue-tinted light that’s most commonly emitted from phone and computer screens can aggravate those sufferers with sensitivity to light.

With that quick pivotal change at the beginning of the pandemic - working from home and not having the ideal office setup. Poor positioning or posture can increase the likelihood of a migraine headache for some people. The hunching over on the laptop, or leaning forward, holding the neck in anything but an ideal position can lead to tension in your neck and shoulders which for some can be a trigger.

So all these changes can impact and irritate the brain of a person with migraine. Trying to control them as much as possible can be helpful. Routine is a keyword.

So here are some self-care tips that might help those who suffer:

1. Stick to a routine sleep pattern go to sleep at the same time and wake at the same time every day if
2. possible.
3. Once awake in the morning, try to get outside into daylight for your exercise even if this is just a
4. simple walk around the block.
5. If doing exercise, remember little and often is better than an occasional full-on 2-hour workout. Go gently at the start, eat and drink to maintain blood glucose levels and hydration and stretch out gently afterwards.
6. Make sure you are eating regularly every 3-4 hours and introduce a bedtime snack, especially if you eat your main meal in the early evening. Think about the balance between the food groups and try and reduce carbohydrates like sugar, cakes, biscuits, fizzy drinks, starchy foods like potatoes, rice, and wheat products as in bread, pasta and pizza. Increase the proportion of protein and fat by altering the relative portion sizes. Increase the amount of vegetables you eat -you can’t have too many! Snacks of nuts, seeds, berries and dairy products (if you are not vegan) may be useful.
7. Mindfulness, relaxation breathing exercises -slow exhalations, yoga stretches and other techniques like expressive writing, gratitude journaling and meditation can all help reduce anxiety and improve restorative sleep quality.
8. Beware of caffeine and alcohol. It is tempting to have these to relieve our stress or perk us up but both are not helpful for sleep quality and may result in triggering a migraine attack.
9. Be sure to have a good supply of the usual medications that you take to help your acute migraine and also your preventative medications if applicable. GP surgeries are still open although they may be operating via video consultations or telephone. They are still there for you for advice and prescriptions.
10. Supplements that have some evidence of benefit in reducing migraine: Magnesium, Riboflavin(Vitamin B2) and /or Co-enzyme Q10.
11. Avoid reading, watching or listening to depressing or anxiety-provoking news stories which can often circulate widely on social media too. Find a trusted news source and only update yourself once a day -preferably not just before going to bed. It is very easy to catastrophise and that will raise stress hormone levels which in turn can make migraines more likely.
12. Finally Traditional acupuncture can help relieve certain uncomplicated forms of migraines. Similarly, osteopathy or physiotherapy can help relieve those migraines that are triggered by problems in the neck and shoulders.

Get in touchCONTACT US for an appointment with one of our therapists. They will help you with tailored lifestyle advice to help you move forward and manage your migraines.

Have you considered the health and fitness benefits of pole dancing?

Pole dancing isn’t usually the first thing people associate with an invigorating workout or as part of a healthy lifestyle. However, it is most definitely a viable option. It requires skills similar to those seen in gymnastics and ballet, with the option to add in some extravagant heels and hair flicks! As well as incorporating many different styles of movement to explore, making it inclusive to all sizes, abilities, and genders. So don’t stop reading, you can do this!

So, what are these health benefits?

Even at a beginner level pole dancing is a full-body workout, involving dynamic movements which often include lifting and/or holding your own bodyweight off the ground. During pole dance training you will be working to build up the strength required to complete these skills and move gracefully around the pole.

Bodyweight training is shown to be effective and efficient when it comes to building strength and endurance. It is safer on your joints and encourages you to develop full-body strength and stability. Strength-based training can help to improve bone health, increase, and maintain muscle mass, therefore, reducing the risk of sarcopenia and osteoporosis in the future. Repetition is needed to perfect a manoeuvre (So you can get that perfect picture for your socials), meaning you will be substantially stronger without even realising.​

There is an increased focus on flexibility and stretching within pole dancing, even from your very first class, as solid foundations in muscle control and flexibility are needed to progress onto more challenging tricks. This reduces the risk of injury, as poor flexibility can lead to other areas of the body having to compensate and become overused. This focus on warming up/cooling down and stretching effectively also reduces muscle soreness after training.

Importantly for dancing improved flexibility also helps to eliminate awkward and inefficient movement by allowing joints to move freely through a full normal range of motion, allowing us to achieve optimum grace and flow. On the other hand, these kinds of sports generally attract those with hypermobility, which is itself a positive, as many instructors have first-hand experience or specialist knowledge/interest in this area. Therefore, they can spot, correct, and target specific muscle groups that may need further strengthening or identify areas that need more active control.

We all know that regular exercise can help reduce your risk of serious health issues such as type 2 diabetes and heart disease.Therefore, what better way to keep your heart rate up and improve your cardiovascular health than pole choreography! Choreography routines usually last a whole song and include pole tricks, strutting, twirling, and twerking, all whilst changing speeds and directions, to test your balance, coordination, and spatial awareness.

This unique combination of body weight-based strengthening and cardiovascular exercise will burn those calories, helping you lose that covid weight. After mastering this in bare feet, you can add heels (usually between 6-8 inches) to further improve your balance and awareness of body position and movement. It is beneficial to improve your spatial awareness as it reduces your risk of falls, bumping into things, alongside working towards greater awareness of your limb movements reducing the risk of soft tissue injury and improving your ability to be able to feel for those flexed feet and micro-bends which affect the overall presentation of your skills.

Lastly and probably the most incredible benefit of pole dancing is the changes in body confidence, self-esteem, and overall mental health. Any exercise is proven to reduce stress and anxiety, however, with pole dancing the transformation is incredible. I started my first class nervous about wearing less clothing and worried about not being able to do a pull-up, but after a few months, I began to see how much stronger my body was becoming. Currently, I am developing more confidence and am now proud and excited by the incredible things my body can do.

On top of these great benefits, it is important to disclose that pole dancing is hard and sometimes you can come out a bit (moderately) bruised, but it is fun, inclusive and studios provide a safe and supportive environment for you to learn. If you enjoy it and track your progress, this will motivate you to train more and experience these benefits. Although it must be stated that most of the benefits discussed are achieved across all physical activity if your anything like me, I just need something a little different to get my attention and unfortunately I prefer sparkly heels to trainers.

Happy dancing!
Holly Wilkinson – Registered Osteopath MOst

Healthy activity
The physical benefits of regular spells of gardening help plot-holders to keep fit even if they have sedentary jobs, the physical exercise also contributes to their mental well-being. Gardening can also help to maintain good gait and balance in older gardeners and help with cognitive decline. However, just bear that back in mind and don’t do too much of one thing. 

Similarly, allotment gardening has proved invaluable where people could exercise during lockdown and spend time safely distanced but in company with like-minded souls.

Spending time outdoors also helps with maintaining good Vitamin D levels. However, gardeners do need to be aware of skin cancer risks, so make sure that you dress appropriately and wear sunscreen on exposed areas.

Fresh, local, seasonal produce
If managed properly, an allotment can produce enough food to supplement a family's weekly shop, with fresh fruit and vegetables over the year. Allotment gardeners can choose to grow a range of fresh fruit and vegetables, even grow produce that is expensive in the shops!

Sense of achievement
Whilst growing fruit and vegetables requires acquiring new knowledge and skills and patience, the satisfaction gained from eating their first homegrown tomato or new potato makes them taste even more delicious!

Contact with nature
Working a plot year-round means that allotment holders experience the seasons, witness the behaviour of birds, insects and other animals and gain an understanding of the eco-system. This appreciation of the natural world also has the potential to inspire more environmentally aware behaviour by themselves and their children.

So if you’re thinking of having an allotment there’s a whole range of benefits, both physically, mentally and emotionally. Happy digging!

Posted by Jane Morris

International Left-Handers Day, a day to celebrate being left-handed, and to raise awareness for the everyday challenges of being left-handed in a world designed for right-handers.

So I did a bit of research on lefties. This may be of particular interest to those of you who are left-handed like me.

Right-handed people dominate the world, and it’s been that way since the Stone Age, as proved by looking at arm bones on ancient skeletons and by examining wear patterns in prehistoric tools. In Western countries, lefties only make up about 10% of the population.

Folks who favour different hands for different tasks (mixed handed) or who use both hands with equal skill (ambidextrous) are uncommon. Scientists have long known that handedness is partly shaped by genes. But in 2019 they identified differences in parts of the DNA of left and right-handers. The study, which also analysed brain scans of 9,000 British subjects, found that in lefties, the parts of the right and left sides of the brain that process language work better in tandem. Whether that makes lefthanders more fluent speakers is still to be investigated.

Foetuses start to move their arms around 9-10 weeks. By early in the second trimester, babies show a clear preference for sucking one thumb over the other. So handedness may well be hardwired before birth. However, most development experts say parents won’t likely get a good sense of their child’s dominant hand until age 2 or 3. Many kids continue to switch hands for different tasks during early childhood.

Studies show that non-right-handed students are much more likely to struggle in school and have dyslexia or ADHD symptoms. That may be particularly true for those who are mixed-handed or ambidextrous. Researchers suspect that having an inconsistent dominant hand may be a bigger problem than consistent left-handedness.

Research though does show the strong connection lefties have to the right side of the brain — which is linked to creativity and largely drives musical and spatial abilities. That may be why left-handers often hold more than their share of slots in creative professions. Mirror writing, where letters are reversed and written backwards, is almost always done with the left hand. Some studies show that left-handed children score higher on verbal reasoning or are more likely to be in gifted programs. But other research differs. What scientists have found though is that lefties tend to be better at divergent thinking, allowing them to think of more possible solutions to a problem than just the obvious. It's a skill that can certainly help with creative thinking.

Lefties appear to have an edge in sports like boxing or fencing, where they might surprise opponents used to facing off against mostly right-handers. But that may be due less to athletic talent than to practical advantages.

There’s a well-established link between left-handedness and mental conditions like schizophrenia, which can cause hallucinations and impaired thinking. A large recent study in the U.K. found a strong link between regions of the brain involved in handedness and how likely you are to have mood swings, restlessness, and neuroticism, a personality type marked by anxiety and fear that sometimes can veer into mental disorder.

Cultural biases against left-handers have existed throughout history. In the Middle Ages, the devil was believed to be a lefty. In Japan, China, and other Asian countries, the percentage of left-handers is much smaller than in the West. American teachers and doctors in the early 1900s believed that left-handers were more prone to mental disorders and pressured students to switch hands.

There are plenty of celebrity lefties: Ronald Reagan, George H.W. Bush, Bill Clinton, and Barack Obama. Celebrity southpaws Bill Gates, Tom Cruise, Paul McCartney, Prince Charles, and his son, Prince William.

If you’re a righty and ever used your left hand to cut with scissors, you know it’s awkward. But there are a growing number of products for the kitchen, office, and elsewhere that are designed with lefties in mind.

Of lesser importance now, but if you've ever watched a lefty write, you'll notice they often smudge their writing as they move their hand over it from left to right – or they're forced to twist their hand awkwardly to avoid doing so. Thank God for computers.

But it seems calculating may be much easier for most lefties than writing as studies have shown left-handed people are often better at solving math problems. A recent study showed that left-handed students scored between 5-10% higher than their right-handed counterparts on complex math tests. Lefties are thought to be great problem solvers because they typically use more of the right side of the brain – which is associated with abstract thoughts and spatial reasoning – than righties do. I’m not sure that I tick that box – maths was never my strong point!

So you can see there are plusses and negatives for being a lefty. I’m just glad I live in a society where there are devices to help lefties and unlike some of the females in the maternal side of my family, I was not forced to write with a pen in my right hand or had my left hand tied behind my back!

Instead, we can now celebrate being a lefty! #lefthandersday and wish fellow lefties a Happy Left-Handers Awareness Day. http://www.lefthandersday.com

So back in May we trialled a new bit of kit – a Class IV K laser. Whilst we were a little unsure at first as this is new territory for us, we have had some fantastic results and have decided to purchase one of our own.

All of our Osteopaths, Physios and Podiatrist - Kai Ti, have been making use of it during this period. To date we’ve make significant improvement in a range of conditions that our patents have presented us with:
​

• Tennis elbow
• Plantar fasciitis
• Jaw pain
• Achilles tendinopathy
• Acute calf strain / tear
• Acute back pain
• Chronic back pain
• Knee pain
• A whole range of shoulder issues

And our podiatrist has been able to use it to treat verrucas and fungal nail infections, to name but a few.

So what does the laser do…
Lasers have been around for a few decades, but only relatively recently have they been as user friendly for practitioners to use, with greater effectiveness than the original lasers in the 1990’s.

In a nutshell it unlocks the bodies own healing capabilities. Laser therapy uses selected wavelengths of light to stimulate key molecules in human tissue. Light energy penetrates deep into the soft tissues to positively stimulate cellular metabolism, by increasing blood flow, nutrient absorption, cell division and excretion of waste products. This in turn allows skin, tendons, ligaments and muscles to repair faster, with reduced inflammation and scarring and pain. So not only does it have both analgesic and anti-inflammatory effects, but it also stimulates the immune system and improves local nerve function.

This allows it to be used for faster tissue repair in wounds, burns, injuries and post -surgery. So now that we have our very own laser we look forward to using it on our patients where appropriate to augment their response to treatment. We will still be using all of our other skills along side, however for some conditions where the problem is longstanding and proving somewhat stubborn, it comes as a welcome addition to our tool box.

Each person will first need an assessment as to whether the laser would be appropriate for their condition. If you would like any further information on this treatment please give us a call. However laser treatment is not bookable online at present.

July is Healthy Vision Month!

Our eyes are so important to us, yet we often take them for granted. Getting older increases your risk of some eye diseases. You might also have a higher risk of some eye diseases if you are overweight, have a family history of eye disease, or are American, Hispanic, or Native American.

Other health conditions, like diabetes or high blood pressure, can also increase your risk of some eye diseases. Many eye diseases don’t have any symptoms or warning signs. 

Know your family’s health history
Talk with your family members to find out if they’ve had any eye problems. Some eye diseases and conditions run in families, like age related macular degeneration or glaucoma, and tell your doctor if any eye diseases run in your family. There are many things that can be done to keep the eyes healthy. The most obvious and most critical thing is to have a full eye test, with your doctor or optician. The exam is simple and painless and includes:
​

• A visual acuity test to check how clearly you see. Your doctor will ask you to read letters that are up close and far away.
• A visual field test to check your peripheral (side) vision. Your doctor will test how well you can see objects off to the sides of your vision without moving your eyes.
• An eye muscle function test to check for problems with the muscles around your eyeballs. Your doctor will move an object around and ask you to follow it with your eyes.
• A pupil response test to check how light enters your eyes. Your doctor will shine a small flashlight into your eyes and check how your pupils react to the light.
• A tonometry test to measure the pressure in your eyes. Your doctor will use a machine to blow a quick puff of air onto your eye, or gently touch your eye with a special tool. Don’t worry — it doesn’t hurt!
• Dilation to check for problems with the inner parts of your eye. Your doctor will give you some eye drops to dilate (widen) your pupil. This helps the doctor see inside your eye.

Self help is also hugely important
Protecting your overall health can go a long way toward keeping your eyes healthy! It’s important to make healthy choices and take good care of yourself.

Here are a few tips:

• Eat healthy foods. Eat plenty of dark, leafy greens like spinach, kale, and collard greens. Eating fish that are high in omega-3 fatty acids — like salmon, tuna, and halibut — is good for your eyes, too.
• Get active. Being physically active helps you stay healthy and lowers your risk of health conditions that can cause eye health or vision problems — like diabetes, high blood pressure, and high cholesterol.
• Quit smoking. It can not only damage your lungs but it can hurt your eyes, too! Smoking increases your risk of diseases like macular degeneration and cataracts
• Protect your eyes
• Every day, you can take simple steps such as:

1. Wear sunglasses. Protect your eyes from the sun by wearing sunglasses — even on cloudy days! Look for sunglasses that block 99 to 100 percent of both UVA and UVB radiation.
2. Wear protective eyewear. Safety glasses and goggles are designed to protect your eyes during certain activities, like playing sports, doing construction work, or doing home repairs.

• Give your eyes a rest. Looking at a computer for a long time can tire out your eyes. Rest your eyes by taking a break every 20 minutes to look at something about 20 feet away for 20 seconds.
• If you wear contacts, always wash your hands before taking them in or out. Be sure to disinfect your contact lenses and replace them regularly.

Your head weighs around 5kg (approx 10 lbs). Pick up a 5 kilogram kettlebell and you'll realise that's quite heavy. Your body is quite capable of supporting your head... if your head sits nicely on top of your spine.

However, when using your phone it's quite likely your head will tilt forward, and, as you can see on the diagram to the right, this can have a huge impact on the relative weight of your head and, as a consequence, your neck.

If you tip your head forward by just 15 degrees off the vertical, it becomes the equivalent weight of 12kg to your spine. Further still and you could end up placing the strain of a 27kg 'head' on your body.

So it's no wonder many people suffer from stiff necks and shoulders, and in other cases, mid and lower back pain as well. For most, avoiding the use of these devices is practically impossible, but you can avoid placing undue stress on your body by using the following tip.

The 'Churchill' Movement

1. Place your fingertips in the groove behind your ears. 
2. Now look up and down from that point.
3. When using your phone, ensure you let your head tilt forward from this point. This will keep the weight of your head balanced correctly on your spine.

I call it Churchill after the nodding dog from the adverts ('oh yes' - remember that?)

​It's a common habit to use the neck as if it was a separate limb. Police refers to drivers going passed an accident scene as 'rubber neckers', which is a good description of the movement. Yet, the neck is actually the top part of your spine and works more efficiently if your head moves from the point we found in the exercise above.

It's called the atlanto-occipital joint, yet few even know where this point is. Ask your friends were they think their head sits on their spine, and they'll usually point to somewhere lower down, and at the rear of the neck.

If that's where you think this joint is, that is where you'll move it from, and therefore place excessive stress on your muscles to hold up a 27 head!

Try the above exercise. The next time you're using your phone, check your head is balanced and can move from this point and it will make a big difference. 

Roy Palmer - Alexander Technique Teacher.

Walking is a very accessible activity and can be shared by people of all ages and fitness levels. Walking can range from gentle walks for people with health concerns, or for people who haven’t exercised in a while and for those who dislike sports or gym activities. However it can also be approached as a workout walk; to gain higher fitness levels and is often used by athletes for cross training.

People who suffer with lower back pain should consider the benefits of walking as a low-impact form of exercise. Aerobic exercise has long been shown to reduce the incidence of lower back pain. However, people with lower back pain often find some forms of exercise too painful to continue, and therefore don’t get the exercise they need to maintain good health. Exercise walking is one way to keep fit while not aggravating the structures in the lower back.

Benefits of Exercise Walking
A regular routine of exercise walking has many health benefits...

• It strengthens muscles in the feet, legs, hips, and torso, increasing the stability of the spine and conditioning the muscles that keep the body in the upright position.
• It facilitates strong circulation, pumping nutrients into soft tissues and draining toxins, nourishing the spinal structures.
• It improves flexibility and posture. Exercise walking along with regular stretching allows greater range of motion; helps prevent awkward movements, and susceptibility of future injury.
• It strengthens bones and reduces bone density loss which helps prevent osteoporosis and can aid in reducing osteoarthritis pain.
• It helps with controlling weight - any regular exercise routine helps maintain a healthy weight, especially as one ages and metabolism slows.

Walking shoes
Before setting off consider your footwear and where you are walking, ensure you wear comfortable shoes that are not too tight in the front. The right walking shoes can help foster excellent balance and posture during exercise walking, while poorly fitted walking shoes can cause pain or increase susceptibility to injury.

There are times when walking boots are not always appropriate if you have injuries, such as a chronic Achilles injury which doesn’t always tolerate stiff heavy walking boots when used on uneven surfaces.

Stretching before Walking
Prior to exercise walking, gentle stretching should be done to prepare the joints and muscles for the increased range of motion needed. It is important to take an easy five minute walk to warm up the muscles first so they’re not completely cold when stretching.

Techniques for Exercise Walking
Walk briskly, but as a general rule maintain enough breath to be able to carry on a conversation.

Start out with a 5 minute walk, working up to around 30 minutes (approx 2 miles) at least 3 to 4 times a week. Maintain good form while walking to get the optimum aerobic benefit with each step and help protect the back and avoid injury. These elements of form should be followed:
​

• Head and shoulders: Keep the head up and centered between the shoulders, with eyes focused straight ahead at the horizon. Keep the shoulders relaxed but straight - avoid slouching forward.
• Abdominal muscles: Keep the stomach pulled in slightly and stand fully upright. Avoid leaning forward as you walk.
• Hips: The majority of the forward motion should start with the hips. Each stride should feel natural - not too long or too short. Most people make the mistake of trying to take too long of stride.
• Arms and hands: Arms should stay close to the body, with elbows bent at a 90 degree angle. While walking, the arms should keep in motion, swinging front to back in pace with the stride of the opposite
• leg. Remember to keep hands relaxed, lightly cupped with the palms inward and thumbs on top. Avoid clenching the hands or making tight fists.
• Feet: With each step, land gently on the heel and midfoot, rolling smoothly to push off with the toes. Be mindful about using the balls of the feet and toes to push forward with each step

May is National Walking Month, a campaign by Living Streets, dedicated to celebrating and raising awareness of the benefits of walking.

Walking is free, flexible and fun. It’s good for our minds, our bodies and our neighbourhoods and has been a lifeline during the past year or so, helping people stay active and connected. No matter what your level of fitness is, walking is one of the easiest ways to be more active, lose weight and become healthier, plus it’s good for our environment too. The more we all walk, the less pollution we create.

Health experts recommend a brisk daily walk as an easy way to improve your health with a 20 minute walk being shown to reduce the risk of several preventable health conditions, including certain cancers, depression, heart disease and Type 2 diabetes. Walking is relatively injury-free and a weight-bearing exercise so it will also strengthen your bones and offset conditions such as osteoporosis.

Whether you’re walking as a family, trying to fit in some exercise whilst working from home, or if you’re
restricted to indoor exercise - Living Streets #Try20 tips have something for you.

First of all, try this exercise to get an idea of how you can reduce stress on your knees (also works for running.)

1. Sit on the edge of a table so your lower legs hang over the edge.
2. Bring back your left leg until it is underneath the table and let it go so it swings forward. It’s important to let it go and not to swing it forward yourself.
3. Let alternate legs swing with minimal effort and visualise each leg as a pendulum.

Now try a similar experiment with your arms.

1. Stand and visualise a line from the tip of your shoulders through the biceps, down the arm to your thumbs or just think ‘long arms’.
2. As with the legs, see if you can get your arms swinging straight and by your side with minimal effort without lifting your shoulders.

The objective of the two exercises above is to give you the sensation of movement using less effort. So when taking a relaxed walk think about the steps below: If you’re walking to raise your heart rate higher, note no. 4 below.

1. First, locate your hips joints. Stand and use your fingers to trace the bony parts at the front of the pelvis above each leg. Walk your fingers down toward the legs until you find the dent (if you do a shallow squat you will feel where the legs meet the pelvis). This is where your legs should swing from.
2. Bend your knee and let your lower leg swing through as it did when sitting on the table in the first exercise. As your foot lands imagine you’re stroking the ground with a heel to ball foot action.
3. Think ‘walk tall’ but avoid tightening your lower back and pushing out your chest. Relax and let your arms swing from your shoulders and your legs swing from your hip joints. Check you’re not lifting your shoulders even when walking at speed.
4. If you want to increase speed, be careful not to tighten up with the effort. Just let your arms swing a little quicker and your legs will catch up without any sense of extra effort. Try it - it works!

For more information on the Alexander Technique please click here, or for information on National Walking month see www.livingstreets.co.uk

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The Benefits of Owning a Pet for a Healthier, Happier Life

Pets have always been a source of joy, but especially in the last 12 months. Under lockdown, those of us with pets turned to them for solace, affection, and companionship; many others adopted a cat or a dog. In addition to the simple joy we get from sharing our life with our pets, there are also real, measurable medical and well-being benefits that come from interacting with animals. Here are five ways our animal companions help us lead healthier, happier lives.

1. Exercise and Socialisation 
Two benefits in one! Pet owners are generally more active day-to-day and tend to exercise more than non-pet owners. Staying fit and active, whatever your age, helps to prevent a whole host of illnesses, and pets give people that motivation to keep moving. While out walking the dog, pet owners are found to be more social, with a better ability to fend off feelings of loneliness and isolation. This is true for humans of any age but is especially true for elderly pet owners. Essentially, a pet helps you interact with people, which is good for you.

2. They lower your stress levels.
Modern life is stressful and high levels of anxiety can lead to numerous health problems. Luckily, pets can help us relax – snuggles on the sofa with your cat, dog, hamster or rabbit can reduce stress by decreasing the levels of cortisol (a stress-related hormone) and lift our mood due to the so-called happy hormones, or endorphins, that it releases.

3. Pets Boost Heart Health
When a pet stares into our eyes, our body releases a surge of oxytocin, a hormone that plays a role in maternal bonding and trust. It also so happens that oxytocin lowers blood pressure! Studies have proven that pet owners tend to have
lower blood pressure, cholesterol and triglyceride levels than people who don’t own a pet. That means having a furry pal can decrease the chances of suffering a heart attack later in life.

4. Pets and Mental Health
Depression is another potentially debilitating condition that can be helped by owning a pet. Dogs especially are great at encouraging owners to get exercise, and this can be beneficial for those suffering from depression. The companionship that a pet offers is a great way to reduce anxiety and stress. Pets can have a calming effect on their owner. Just by stroking, sitting next to or playing with a pet can give owners a chance to relax and calm their minds. Caring for a pet also gives your day purpose and reward, and a sense of achievement. It helps you feel valuable and needed.

5. Pets Boost Your Immune System
Studies have shown that babies who live with cats and dogs are less likely to develop allergies and asthma later in childhood — and the more pets they have, the better! Your pet's presence helps to activate your immune system response, which in turn increases your immunity against allergies.