What to Expect Before Joining Pilates Class

What to Expect Before Joining Pilates Class

I’ve been away for quite some time because of personal reasons, but I’m glad to be back and ready to share my knowledge and insights with you all. During my time away, I’ve continued to pursue my interests in fitness, health, and wellness, and I have even gained new experiences and perspectives that I’m excited to share.

If you’re interested in attending your first Pilates, there are several things you should know to ensure you’re prepared and have a positive experience. As a fitness enthusiast who has tried Pilates before, I can offer insights into what you can expect during your first class.

Invest in Comfort

When it comes to gear, it’s important to choose comfortable, stretchy clothing that allows for a full range of motion. Note that doing Pilates can be quite warm temperature-wise due to the current weather so wear something appropriate. Tight-fitting clothes like leggings or yoga pants are ideal.

While most Pilates studios provide equipment like mats, blocks, and straps, it’s still a good idea to bring your own water bottle, towel, and any other personal items you may need. Note that there’s no need to wear shoes during Pilates but grip socks are ideal for safety purposes.

Mats are Best for Beginners

I find classes labelled “classic mat” to be a good starting point. They cover the fundamentals and follow an order that helps me become quickly familiar with every move. In mat sessions, we perform exercises on a thicker mat compared to a standard yoga mat to cushion pressure points.

In contrast, there are the reformer classes that use a machine with a sliding platform, stationary foot bar, springs, and pulleys that provide resistance.

Arrive Early

I suggest arriving early to let the instructor know it’s your first time using the equipment. This way, they can provide a quick tour and offer guidance. While some studios offer one-on-one instruction on the reformer, they can be quite expensive.

Do Not Ignore the Warm-up

Pilates classes typically begin with a warm-up consisting of gentle stretches to prepare your body for more challenging exercises. After the warm-up, you’ll move on to a series of exercises that target different muscle groups, including the core, legs, arms, and back.

Pilates exercises can be performed using bodyweight or equipment like Pilates balls or resistance bands. For beginners, however, a mat is often enough. A cool-down is also encouraged.

Prioritise Proper Breathing

Breathing techniques are an essential part of Pilates, and your instructor will guide you through specific breathing exercises that help engage your core muscles and maintain proper form. One common breathing technique is “rib cage breathing,” which involves inhaling deeply, expanding the rib cage, and exhaling slowly while contracting the core muscles.

Once proper breathing becomes second nature, all other benefits can follow. The benefits of Pilates are numerous, including improved posture, reduced back pain, increased flexibility, and enhanced overall body awareness. Pilates exercises can also help build lean muscle mass, improve balance and coordination, and reduce stress levels.

Communicate Your Issues

To ensure a successful first Pilates class, it’s important to listen to your body and take breaks as needed. It’s also crucial to communicate with your instructor and let them know about any injuries or concerns you may have.

Don’t try to be the hero and let them know if something is wrong. I generally like to introduce myself to the instructor and inform them of any health issues or injuries I have.

Drink Lots of Water

I learned quickly that staying hydrated is crucial, especially if I wanted to last the whole session. Bringing a water bottle and drinking regularly throughout the session is the key to maintaining proper form and getting the most out of the exercises.

Pilates workouts can be challenging, and it’s easy to sweat buckets in just a few minutes so having water on hand keeps me focused and energised. I always make sure to take small sips of water as needed and avoid drinking too much at once.

Prepare for 60 Minutes

A typical session usually lasts for an hour. To ensure a good view of the instructor, I recommend arriving 5-10 minutes early to secure a suitable spot. Try not to think too much about the time and just focus on the movement – this will help the time go faster.

In conclusion, Pilates is a challenging and rewarding form of exercise that can offer numerous benefits for your physical and mental well-being. By knowing what to expect and preparing accordingly, you can have a positive experience during your first Pilates class and continue to pursue a healthier lifestyle.

Etiquette for Pilates Classes: Fitness with the Proper Attitude

Etiquette for Pilates Classes: Fitness with the Proper Attitude

It is easy to spot a new Pilates student in a class. Not only because they have this skeptical look on their faces but also with how they act. However, not all new students fail to follow the Pilates class etiquette. Besides, there are still a few members who have been in class for a long time but still fail to comply with the dos and don’ts in a Pilates session.

I have been into a lot of Pilates classes and I’ve encountered a lot of people still breaking a few rules. To avoid making the same mistakes, I’ve listed a few things you should and shouldn’t do during a Pilates session.


Be on Time

Showing up on time is a sign of respect not only for the instructor but also for the other students. Being late can affect the flow of the class and the body will miss out on the full benefit of the session.

Warm Up Before the Class

Another reason why it is important to be on time is to prepare the body before the session. Doing warm-up exercises before the beginning of class will awaken your muscles and make it easier to do the exercises. There are Pilates warm-up exercises that can be performed before the class.

Inform Your Instructor of Any Injuries or Changes in the Body

Before a class starts, the instructor will check with the students to ask if they are feeling okay or had encountered some minor injuries. Don’t wait to be asked, inform the instructor right away of any minor or serious issues like pregnancy, surgery, or back pain. 

Ask Appropriate Questions

It is okay to ask questions. I like it when people ask questions because I also learn from other students. However, there is always a right time to ask a question. Sometimes it is best to ask before the session starts or wait until the class is finished.

Find Out How and Where to Leave Pilates Equipment

Many students forget to put back the equipment they’ve used after a session. I had this experience where someone failed to wipe clean the Pilates Reformer in Fitzroy North Studio after using it. I can still see the sweat she left behind. Most studios provide towels and spray for the equipment. They prefer students do it so equipment will be ready for the next class.


Don’t Be a No-Show

I know plans can change sometimes and we have no choice but to cancel an appointment. But don’t be a no-show, or at least try to contact the studio or instructor to inform them that you can’t make it. This will allow the studio to find a replacement for the spot and will assure them that you are okay.

Don’t Intrude on an Ongoing Class

Again, be respectful and don’t disturb an ongoing class. It is a big no to do warm-up exercises when there’s a session in progress. Do warmup exercises when the class before yours had ended. There are still a lot of things to do while waiting for the class without intruding.

Avoid Chatting When the Class Has Started

It is best to hold off any conversation after the class. Don’t chat while on a session as it can distract other people and they won’t be able to concentrate on the exercise. It is also disrespectful to chat during class when the instructor is focused on teaching the students.

Never Perform An Exercise That Can Hurt Your Body

An instructor is not always aware of the student’s capability and condition. This is why it is important to inform them before the class starts of any injuries or pain in the body. If you can’t do a specific exercise or routine that may hurt, ask politely for a modification. 

Don’t Wear Strong Scents

Most studios request their students to avoid wearing strongly scented products like perfume, lotions, and deodorants. Some people are allergic to certain scents.

There you have it. Those are the dos and don’ts that should be observed during Pilates classes. They are fairly simple and easy to understand, so it wouldn’t be that hard to follow. By sticking to them and applying the Pilates etiquette, everyone will have a fruitful and rewarding session.

Why Every First-timer’s Visit to a Skin Clinic Starts with a Consultation

Why Every First-timer’s Visit to a Skin Clinic Starts with a Consultation

Have you always wanted to try skin clinic treatments but were so scared of the invasive procedures? You’re not alone.

If not for a Werribee skin clinic I wouldn’t have tried to enter a skin clinic. I was so scared until I booked myself a consultation.

Every Treatment Starts with a Consultation

Even if you’re new to professional skin treatments, you would have heard of consultations as the first step in your skincare journey. Why? Here are some reasons it’s essential.

1. You’ll know your actual skin type.

Ever wondered what your real skin type is? Is it combination skin or just oily all around? I’ve often wondered about this and I even took quizzes online just to know my skin type. Unfortunately, nothing matches actually getting checked by a skincare expert.

A skincare expert will help identify what your skin type is and it may change. The thing about our faces is that there are seasons when it becomes oily or dry.

Our faces are also highly affected by the season. By getting a consultation, you’ll know your exact skin type which will be the basis for your skincare products and treatments.

2. Your skin problems are identified.

Just because you can’t see your skin problems doesn’t mean there aren’t any. While some are very lucky to not have facial problems at all, most of us are not blessed with that. Hence, we have to go through a consultation to know what our faces truly need.

3. It paves the way for personalised treatments.

Depending on your skin type and current skin problems, your skincare specialist will be able to identify what treatments will help give you the skin you’ve always wanted.

Trust me – just because people say that getting rid of fine lines is good doesn’t mean that fine line treatments will be recommended for you. In fact, if you have other skin problems, your doctor might want to focus more on that than simply dealing with anti-aging treatments.

At the end of the day, each person has her own set of skin problems. Not all treatments available in the clinic will be best for you, so it’s in your best interest to know which ones that are.

4. It saves you more money.

Isn’t it annoying to realize that you wasted a lot of money on the wrong treatments? When you get a consultation, you won’t have to waste money anymore.

Because you already know what your skin needs, you won’t be easily swayed to avail of treatments that you do not need. That means that you can spend your money elsewhere – like treatments that will help solve your current skin problems.

What to Expect During a Skin Consultation

Skin consultations often start with a series of questions on how your face feels. It can be questions on the times when your face gets pimples, what it feels like in certain areas of the face, etc.

As much as possible, try to remember the answers to these questions. The more truthful and accurate you are, the easier it will be to point you to the right set of skincare treatments.

After you answer the questions, a skincare professional will assess your answers and determine your skin type. After that, he or she will tell you what treatments they offer to help solve the primary skin problems you’re facing.

At this point, I suggest asking a lot of questions. After all, you don’t get to consult with a skincare professional all the time. You don’t have to start your skincare journey on the same day.

It’s better to think about it and ask yourself if you’re willing to go through this skincare journey. This helps you avoid investing a lot of money on treatments that you are unsure of.

Why You Should Consider a Vibration Machine for Your Health Needs

Why You Should Consider a Vibration Machine for Your Health Needs

There is a growing number of Australians who are recognising the importance of staying fit, losing weight, and leading a generally healthier lifestyle. Unfortunately, commitments in other aspects of our lives can somehow get in the way towards fulfilling a healthier and fitter body. Thankfully, there are now vibration machines that can help us achieve our fitness goals without really taking too much effort or time on our part. But what are these machines and why should you even bother getting one?

A vibration machine is an exercise platform which is a lot similar to your bathroom weighing scale. You stand on the platform, turn the machine on, and feel the vibrations pulsing through the rest of your body. Depending on the type of vibration machine that you have, you can actually burn calories, tone muscles, improve joint flexibility, and even reduce muscle soreness, if only you know how to use the contraption properly. The idea is based on the principle of whole-body vibrations which stimulate minute muscular contractions that can bring a host of health benefits.

If you’re considering the top vibration machines to buy you will have to consider the type of vibration that the device is offering. I found out that there are two mainstream types of vibrations produced by the movements of its platform. If the movements go in an up-and-down fashion more like a see-saw with a fulcrum at the centre it is known as oscillating vibration. If the movement of the platform is more on a vertical motion like an elevator or lift it is called a lineal type. The oscillating type is perfect for burning calories while the lineal type is ideal for muscle toning and strengthening.

I also found out that there are now two additional movements of vibrations used in more modern vibration machines. These include the 3D and 4D movements which can have greater benefits for the average user since we’re essentially talking about 3 or 4 different planes of motion in a single vibration.

So why should you even give a thought to vibration machines?

Remember what I said about the platform generating full-body vibrations? Well, it’s definitely like exercising except that you can be simply standing on the platform or even conveniently sitting on your couch with your feet firmly planted on the platform. This is the perfect exercise machine for those folks who dread going to the gym or who cannot afford a treadmill or an exercise bike or any other of those expensive exercise equipment that have a version for the home. It’s also ideal for folks like me who live in a rather cramped apartment where every square centimetre of floor space matters.

A quick review of literature told me that vibration machines are actually used in rehabilitation medicine as a means to improve the muscle tone of individuals or patients who are suffering from some kind of muscle disuse syndrome whereby the muscles have somehow lost their tone because of inactivity. At the very least, even if you are partially immobile, if you can get your feet or even your arms or any part of your body onto the platform, then it should be well and good.

Vibration machines are also ideal for those who would like to shed some weight. However, I must recommend mixing it with sensible eating because it really is no use standing on a vibrating platform hoping you’ll lose weight when you’re going to chow down double the calories that you’re going to burn. By the way, I learned that 10 minutes on the vibration machine is like an hour or so of walking or 30 minutes of running. So if you can stay on it for 30 minutes, you’ve run 1.5 hours and burned that much calories in the process.

Should you consider a vibration machine? If you’ve got a really hectic schedule yet would like to reap the many benefits of exercise without doing great effort, then you really have to have such a machine.  

Exploring The Right Treadmill For Your Home

Exploring The Right Treadmill For Your Home

Treadmills are a great way to keep your heart pumping. It’s also the best way to break a sweat when you want to lay off the calories you’ve eaten. 

Having a treadmill at home is one of the best investments you can do for your health. There are times when you won’t be able to go to the gym because it’s raining or the nearest gym is miles away. In case one of those things happen, you at least have this gym equipment that will keep you healthy even on lazy days. 

So how do you choose the best treadmill for you? Consider the following factors when buying:


The first on the list of factors is budget. Before you even go treadmill shopping, you should first know how much you are willing to spend on a treadmill. Unlike the other factors, your budget is non-negotiable. This means that even if you are eyeing this top-of-the-line treadmill but you don’t have the cash for it, then it should be ruled out of your options. 

At the same time, research on the average price of a treadmill based on brand and quality. This will help you get an idea of how much you have to shell out so that you don’t end up being surprised at the equipment store. 


Similar to your budget, the available space in your home should be considered because the space in your house remains the same unless you rearrange all your things. If you have limited space, then you should consider looking for foldable treadmills that are also lightweight. Although they are more expensive than the standard ones, they can be a great advantage for homes with limited space. 

Speed and incline

The speed and incline are factors you should also consider. If you plan on using your treadmill for running, then look for one that can go up to 10 mph in speed. A good treadmill also has at least a 10% incline. On the other hand, if you are training for running outdoors, the treadmill should be able to have a decline feature. 

Added features

Added features affect the price of the treadmill. The more extra features it has, the more expensive it will be. Valuable features to have are sensors that check your heart rate and the number of calories you’ve burned. This will help those who are on a weight loss program since the tracking is done in real time. Moreover, there are features that offer different running and walking modes depending on the goal of your exercise.

There are some treadmills that have jug holders and entertainment systems that make it easier for people to exercise. If you’re on a budget, what you can do is look for a rod where you can attach your phone or tablet, or simply face the treadmill towards the television. 


Last but not the least is the design. Some people think that it does not matter how the treadmill looks as long as it serves its purpose. However, when your treadmill looks sleek and inviting, the chances of you getting on that equipment is higher. 

Take, for example, buying a pink treadmill in Australia. Some would think that it’s vanity speaking when you want your treadmill to look a certain color. But there are treadmills that go beyond the aesthetic. Behind that pink color could be features made specifically for women who use treadmills. 

Buying a treadmill should not be difficult. With so many options to choose from, it will only take you a few moments to decide especially when you already know what kind of equipment you are looking for. Besides, when you’ve narrowed down your choices based on the factors mentioned, then it’s going to be a relatively easy decision to make.

Exercise and Physiotherapy as the Perfect Solution to Ankle Sprains

Exercise and Physiotherapy as the Perfect Solution to Ankle Sprains

ankle problemAnyone can experience a twisted ankle at any time, so it doesn’t really seem like a big deal. In fact, normal sprains, in my experience, just tend to go away on its own after a few days or two weeks maximum. So when a family member started complaining about his foot, I did not take him seriously.

However, he began to suffer from extreme pain, which I thought was also not normal. When he still couldn’t put even just a little bit of weight on it within one week, it was a sign that it was not healing as I expected it to. Reading a bit about these types of injury and how to treat them, I chanced upon physiotherapy as an option. Because it seemed like the best solution, we went to visit Wyndham Physio and Rehabilitation in Werribee.

During the first consultation visit, the therapists assessed the damage on his foot. Though “normal” sprains do not warrant more attention, there are worse cases as well. In these instances, some ligaments might have been ruptured, or bones might have broken. An X-ray or a CT scan would be necessary to determine the severity. Afterward, the specialist informed us that rehab exercise was needed in order to ease the throbbing and regain his mobility.

The experience taught me a lot about the fragility of the ankle, and how dangerous sprains can be. In fact, those who are very active like athletes who run or train a lot, are most at risk. Once one of your feet gets twisted and proper healing does not happen, the damage to the ligaments and bones can remain there unnoticed.

All those who experience this should be careful and take the proper steps immediately following such an accident:

Initial Treatment

After twisting the foot, the first step is to follow PRICE: Protection, Rest, Ice, Compression, and Elevation.

Protection means that the ankle should be wrapped or kept in a brace, a walking boot, or you should even use crutches to keep weight off of it.

Rest should be done, not just because movement would be excruciating, but also to reduce further damage to the ligaments.

Applying ice is necessary to stop the swelling and soreness. Doing this for 20 to 30 minutes every 2 to 4 hours, in the beginning, should be enough.

Compression means using a bandage or other taping to support the injured tissue and decrease inflammation.

Elevation means keeping the foot higher than the heart will help address the soreness.

Massage and other Pain Relieving Techniques 

Upon the first visit to a physiotherapist, he/she might employ some methods to make it hurt less, either massage the painful area, mobilizing the joints or even using acupuncture. Anti-inflammatory medication might also be prescribed at this time by the specialist. Otherwise, taking paracetamol can help as well.

Physiotherapy Exercise 

At this point, it is vital to consult an expert to help the torn ligaments reattach and heal through proper exercise. Without this, it will still repair but it might end up rigid. Starting the process with the appropriate movements will avoid this and encourage flexibility back on the ankle. 

Those who have a history of previous sprains should definitely turn to a physiotherapist as a stiff joint can make you vulnerable to future problems like calf and leg injuries and even back pain. Again, just because a twisted ankle will mend by itself, it doesn’t mean that all is well. Those who walk or run a lot should seek the advice of a professional to ensure a true and full recovery.

During the physiotherapy, the exercises should increase in complexity as well in order to slowly build muscle strength. This means progressing from no weight bearing on the foot to partial and finally to full weight. Athletes will be guided to ease them back into their normal routine. All of these will be part of your plan designed specifically during your first consultation.

In short, there is not just value to be gained in consulting with a physiotherapist following an ankle sprain. Not only does the pain immobilize you, but this lingering doubt in your mind is also enough to tell you that self-medication will not work. As with the case of my family member, regaining the use of his foot and being able to go back to his active lifestyle was the reward for going for professional help. Only by going through all the steps outlined above can there be a full and real recovery. 

As for me, personally, I learned not to take things like this so lightly. I learned that what seemed like a small accident could bear fruit to such serious damage and future problems. However, experts are there, with their knowledge and capabilities, to handle exactly these situations. So go and consult with a physiotherapist immediately. Seeking treatment from a specialist means targeting the root cause of the problem. From diagnosis to intervention to recovery, every step is targeted with accurate management.

Getting that Truly Fabulous and Stylish Hairstyle

Getting that Truly Fabulous and Stylish Hairstyle

In today’s fashion industry, nothing can look more glamorous than a set of well styled locks. From the covers and centrefolds of premiere magazines all over the world to the television and movie films that captivate the imagination of throngs of followers, celebrities – models and artists – pay very close attention to their hairstyle. Just like the personas they portray, a distinct hairstyle is something that speaks loudly of their unique individualism. While average individuals may not have the money or the connections to get the services of red carpet Hollywood and Paris, Milan, and New York runway hairstyling artists, there are numerous salons and hairdressers in every major city of the world that can give you the best and truly fabulous hairstyle that you need.

Many of the key cities in Australia are dotted with hair salons that offer a variety of truly unique hairstyling techniques that can rival even the best hairstylists in Hollywood. For example, trying out Melbourne’s best hairdressers – Rakis on Collins, will give you an idea of just how superbly talented and gifted these hairdressers are in turning your hair into a masterpiece of a personal identity statement. They do not do this wantonly, however. They have dedicated a good portion of their lives just to understand how hairstyling can be affected by the shape of your face and the colour and texture of your complexion as well as your unique personal characteristics. These three elements need to be fully understood by any successful hairstylist in order to bring out the best in you. After all, you want to have a hairstyle that really speaks volume of who you really are as a person.

Choosing the Best Hairstyle

There are so many hairstyles that you can choose from. And it all depends on the shape of your face as well as the colour of your skin tone. In some cases, even the texture of the complexion is considered. If you want to check which style will be good for you, you can visit any online hairstyling tool to give you an overview of the various hairstyles the modern world has to offer.

However, while online tools can give you an overview of what style of hair will look best on you sometimes a visit to one of the professional hairdressers might just be all that you will ever need. Nonetheless, to help you get started in deciding what hairstyle will look fabulous on you, here are some tips that you would like to observe in order to have the best style for your hair.

Your Hairstyle Should Complement the Shape of your Face

One excellent rule to consider is to make sure that the hairstyle you are going to use will be opposite to the generally outline of your face. For instance, if your face has more sharp angles then you need to soften it with wavy patterns or styles. You need to understand that there are seven general shapes of faces: round, square, oval, heart, triangle, diamond, and long. Generally, the oval face has the most flexible shape in that almost any style or cut of hair can make you stand out.

The one thing that you have to remember is that the cut and style of your hair should soften the edges of your facial features or create lines on those that are rounded. To put it simply, if the face has more rounded features, go straight. If the face has more straight lines, go round or wavy.

Your Hairstyle Should Match your Hair Texture

Check the texture of your hair whether it is wavy, curly, limp, frizzy, silky thin, or bouncy coarse. If you have thin hair, go for hairstyles that focus on adding volume to your hair. For thick hair, try to redistribute the volume in such a way that you will not be looking like a walking Christmas tree. And if your locks are of moderate thickness, then the style you require is greatly dependent on your imagination.

Your Hairstyle Should Highlight your Best Asset

The best hairstyle should do one thing – highlight your best and most striking asset or facial features. Your hairstyle should draw attention to those parts that you consider attractive and also hide those imperfections that you do not want others to see.

An excellent hairstyle should help you feel confident about yourself. That is why it is always a lot better to seek professional help to guide you on what you think can best bring out the look that you want and the personality you want to project.

Dry Needling Answers the Call for Effective Chronic Pain Management

Dry Needling Answers the Call for Effective Chronic Pain Management

For some people who have experienced the benefits of dry needling, they describe this acupuncture – inspired non-pharmacologic chronic pain management as nothing less than transformative. The practice is now largely considered a mainstay in the management of chronic pain in major physical therapy clinics in major cities all over the world. Actually, St. Kilda Road Physio clinic is one of the establishments in the said area known for its well-founded and well-documented dry needling techniques which are effective in the management of chronic pain in their patients.

Oriental Roots

Dry needling is pretty much similar to the Chinese version of acupuncture that relies on the meticulous palpation of certain ‘ah shi’ points all over the body. Chinese acupuncturists use low gauge needles to be inserted into these ‘ah shi’ points to unblock the flow of ‘qi’ or life energy.

Dry needling is the Western version of the acupuncture and is largely known as myofascial trigger point dry needling. In other countries it may be referred to as intramuscular stimulation. The principles are basically the same. Sterile needles are inserted into points – both trigger and motor – in the muscle tissue to provide a form of pain relief.

Western or not, the technique of dry needling utilizes the in-depth knowledge of human anatomy, particularly the different meridians or channels of the body that correspond to different organs and structures. It is believed that all body organs are connected by the different nerves and that stimulation of a certain nerve will bring about a certain change in the affected body part. Although there is much study left to be desired in this subject matter, the mere fact that acupuncture is regarded as one of the oldest treatments in the world, that it has been generally accepted as true, then myofascial trigger point needling may be effective as well.

Dry Needling and Chronic Pain 

Dry needling’s peculiar similarities with acupuncture make it a great treatment option for patients with muscle pain or chronic pain. It has been shown to be very effective in the relief of pain in the shoulder, the hips, the heels, and the back. It has been even shown to be effective in the management of certain chronic pain that is triggered by neuropathic pathways.

Neurogenic pain is one of the world’s most excruciating types of pain. Because pain signals itself are brought to the brain for its perception, pain that originates from the nerve itself will flood the brain with pain signals. Experts and scientists believe that blocking this nerve pathway can somehow relieve the pain symptoms. However, current approaches are a bit invasive and will require the injection of substances that will numb the nerve itself or somehow block it from sending signals. Muscle trigger point dry needling may finally provide the answer to this need for a safer alternative. Exactly how it can do this remains to be carefully studied. Nonetheless, there is mounting anecdotal evidence that certain neuropathic pain have responded quite well to dry needling methods.

The major use of dry needling is in the relief of chronic muscle pain believed to be brought about by abnormal ‘knots’ in the muscle tissues. By stimulating specific trigger points, it is generally taken that this will ‘un-knot’ the muscle tissues to relieve them of the pressure that gives rise to the sensation of pain.

Under study is the use of dry needling on several patients with mobility problems such as those who have experienced partial nerve injuries brought about by surgical procedures on the spinal cord. Dry needling is also being investigated for its effectiveness in improving muscle strength and tonicity in patients who have suffered a cerebrovascular accident or stroke.

Dry Needling in Physical Therapy Clinics 

More and more physical therapists are incorporating dry needling techniques in their arsenal of physiotherapy treatment options. Since the mandate of physical therapists is in the alleviation of impairment and the improvement of functional limitation, it is largely regarded that the principles of dry needling can work well towards the achievement of the profession’s goals. The core of physiotherapy education provides the foundation for the integration of dry needling into the practice of physical therapy. Since physiotherapists have to have a great solid foundation on human anatomy, physiology, and biomechanics, they are considered to be in the best position to use the full spectrum of benefits of dry needling.

Whether dry needling will gain worldwide recognition and acceptance as a credible and effective treatment option for individuals with chronic pain remains to be seen. As in many non-traditional forms of treatment or techniques, there are bound to be dry needling critics who will hamper its full adoption by the medical and physiotherapy communities. With continued efforts to provide factual evidence to its effectiveness, dry needling will be a significant contribution in the management of chronic neuromuscular disorders.

8 Best Methods to Relieve from Stress

8 Best Methods to Relieve from Stress

Life today is not how it was used to be. People have progressed to the modern day and age that come with the advancements in all areas imaginable. But along with the breakthroughs in science, technology and other fields, these have made us pay a price with our mental peace. With stress, it can be all sorts of things. The effects of stress on the health are many and these can affect the efficiency, performance, mental state and happiness of a person. It even affects the overall health. If you know how to handle stress, then you can keep yourself away from it. Given below is a list of the 8 best methods to help you relieve from stress. 

stress reliefRecognize the Triggers

The first step is to know the factors that give you stress. It is not necessary that you identify all the factors that trigger it, especially if they are not that obvious. You can make a mental note of what triggered the stress by remembering scenarios and incidents of that day. If you cannot remember anything, try to make a journal so your thoughts and feelings are documented and that can help you recall the things resulting to stress. Once you know what is triggering the stress, then you can do something about this.

Remove Unnecessary Expectations

More often than not, you put yourself under so much stress because you expect a lot from yourself. The stress that is self-inflicted is hard to manage as it is you who are causing it. Try to look at the bigger picture, recognize that your problems are not really as blown out as you believe they are. This will significantly help you if you learn to get rid of your pointless expectations.


Another stress reliever is the massage therapy. Bear in mind though that a massage is not the answer, but it can surely calm you down and can help you loosen up. No matter what dilemma you are going through, it still has to be dealt with. And so, do not have a massage with the expectation that your problems will vanish after the massage. However, massages are pampering times that will help you relax and enjoy.

Breathing Exercises

One of the most recommended stress relief techniques is the breathing exercise, which can be done at any time during the day. You experience palpitation and irregular breathing when you are stressed. You should focus on your breathing pattern and try to do some deep breathing. It is one of the best methods to relieve stress. When you take deep breaths, a huge amount of oxygen goes into your body. This particular inflow of oxygen aids in calming your muscles, relaxing your mind and waking up your brain, and thus alleviating your stress.

Be Positive

Keeping a positive attitude will help you reduce stress to a great extent. If you have a problem with your friends, make an effort to fix it with a talk. If that is not possible, then accept it and just ignore the problem. In most cases, a positive attitude can help straighten out the problem much faster and help in alleviating stress in a better way.

Time Management

It is an important requirement, if you are looking for effective methods to handle stress. If you know how to manage your time, your work gets done easily and this leads to coping with stress that you experience every day. Time management also helps you to meet deadlines efficiently. With regards to multitasking, while it helps to complete your work fast, it may give you more stress due to an active way of thinking needed. For that reason, it is best to avoid it.


Forming and keeping relationships plus having a solid support system, will help you in preventing and addressing stress. It is important that you stay in touch and socialize with your family and friends every now and then because all these bonding activities help you in reducing stress. Expressing your feelings with your loved ones is just like talking to a therapist.


Exercising plays a vital role in maintaining your physical and mental health. If your work is so hectic that you cannot go to a gym, you can try some workout routines in your own home that are easy and can keep you in top condition. There are some stress management exercises that you can do, even at your desk. Set out a schedule and be regular in performing exercises, because this will help you eventually.

To conclude, if you really want to destroy the stress monster that is eating up the positive things in your life, you need to take control of your thoughts and actions. If you are interested in enriching your knowledge with articles such as this, click here.

How Can Acai Juice Help You?

How Can Acai Juice Help You?

Acai_Berry_Smoothie_Main_620X320The juice derived from acai berries is a proven method for fighting toxins of the body and also loosing the weight at the same time. It is a highly effective anti-oxidant. The pulp of acai berries and also the liquid derived from it is purple in colour and it holds multiple benefits. The extracts of the fruit has essential nutrients which helps in keeping the people healthy and fit. The two major benefits of using acai juice are-

  • acaiRich in antioxidants and acting as a shield against free radicals -the free radicals are basically those atoms or groups which have unpaired electrons which are formed when oxygen interacts with some selected compounds. The created reactive radicals initiate the chain reaction and then they react with the cellular elements and tissue layers. Because of these free radicals, the cells perform poorly or even die off. For fighting such free radicals, the defence system of body makes use of the anti-oxidants. The juice of acai berries is 4 times richer in anti-oxidants as compared to other supplements along with flavonoids and anthocyanins which eliminate free radicals from the body which can be a cause of various disorders of body including tumours.
  • Helps in losing weight- it has fat reduction properties. Because they enhance the metabolism of body which helps in burning off the excessive fats and thus shed pounds at a faster rate. Also it elevates the energy levels in the body. If it is consumed with a wise plan of diet, then exceptional effects in weight loss mechanisms can be seen. But while consuming the juice of acai, prevent consumption of the grilled or barbequed meat as it can defeat the benefits of the juice. Also the cholesterol in blood is reduced and defence system of the body is raised to a better level.

Check out my previous article about seven benefits of using aloe vera products here.

Seven Benefits of Using Aloe Vera Products

Seven Benefits of Using Aloe Vera Products


Among the various miraculous plants, Aloe Vera holds a prominent position and is commonly known for its healing properties. The leaves of the Aloe Vera have the gel content which can be used for various purposes. Not only external use, but Aloe Vera also holds medicinal properties which makes it consumable also. The gel is commonly used in a lot of skin care and cosmetic products because of its skin rejuvenating and skin care properties. If we talk about health care products, Aloe Vera juice is very common. Thus it is well stated that it has wide assortment of benefits for health as well in having beautiful skin.

This plant has essential micro nutrients which kills bacteria, fungi, viruses, and yeasts and also reduces inflammation. The gel basically works on the membranes and linings or epithelia tissues. The biggest epithelial organ of the body is skin. It is very effective in maintaining the level of cholesterol, in reducing weight and also in cutting the lipid levels. Also, it is a valuable ingredient for curing jaundice, piles, amenorrhoea, and ulcers.

Here are a few benefits of using Aloe Vera products-

  • For treating sunburns- it helps in healing the sunburns very easily and quickly. This is because the gel forms a protective layer over the skin and keeps the skin hydrated which reduces the selling of skin and pain. Thus sunburn is healed quickly. Also the area over which gel is applied is well moisturised.
  • The skin cells are rejuvenated-it can be used or healing minor irritations of skin, and clearing the stretch marks over skin which are caused either by weight loss or gain or during pregnancy. For this the gel has to be regularly applied over the affected area for greater benefits.
  • Skin disorders are treated- the minor burns and cuts can be treated using gel. Also, for the skin disorders such as eczema and psoriasis, it is considered as an effective treatment.
  • Acts as a natural moisturizer- being rich in vitamin C and vitamin E, it helps the skin in to remain firm and hydrated. The make-up, which is mineral based, tends to make the skin dry which can be easily protected by the layer of gel which is an excellent moisturizer.
  • Helpful in treating allergies-for various sorts of skin allergies, insect bites, frostbites as well as blisters, the gel of aloe Vera is considered as an effective treatment solution because it has anti-inflammatory, healing, cooling and anti-fungal properties.
  • Beauty enhancer- it is rich in amino acids, vitamin C, A, B and B12 which brings glow over the skin, reduces its dryness and keep it healthy. Also the anti bacterial properties of aloe Vera make it excellent remedy for the prevention and treatment of acnes.


Solution to various health problems-various health issues such as-for the health problem like chronic ulcers, digestive tract, lupus, arthritis, irritable bowel syndrome, and asthma etc, the consumption of aloe Vera is the best solution.