• +01-8310888
  • info@riverholistic.ie

back pain

Healing with Fennel

Cleansing with Fennel

Fennel has a strong and distinctive smell that can help to suppress your appetite and ease digestive disorders.
Warming and stimulating fennel has a long tradition as a digestive tonic. The seeds of the herb are crushed to give a strongly scented, sweet, peppery oil. Fennel has potent properties. Used sparily, it has an enlivening, energising and revitalising effect on the mind and body.
Fennel’s main action is on the digestion, where it has a regulating and ‘unblocking’ action. It is effective in relieving nausea, indigestion, constipation and flatulence.

Fennel for your Detox regime:
Use fennel to detoxify your body as it acts as a tonic for the kidneys, liver and spleen. It is also a diuretic, promoting the flow of urine and helping to reduce fluid retention in tissues – as such it is especially useful before menstruation. Fennel also regulates periods and stimulates the flow of breast milk in nursing mothers.

Circulation Stimulant:
Stimulate sluggish circulation with fennel to gain relief from the building up of toxins and fluids.
Ease swollen feet:
Cypress acts as a tonic to the circulatory system, complimenting fennel’s ‘movin’ action. Ease puffy, swollen feet and ankles with a massage blend of:
• 5 drops fennel
• 5 drops cypress
• 20ml of grapeseed oil
Relieve painful gout:
Treat gout by gently massaging the affected are with:
• 3 drops fennel
• 6 drops juniper
• 6 drops lemon
• 25mls of grapeseed
this blend stimulate circulation and helps to clear away accumulated toxins.

Detoxifying Fennel:
Make use of fennel’s diurectic action to clean your urinary system.
Water Rentention:
Relieve symptoms of bloatedness due to water retention by massaging the abdomen and lower back with a blend of:
• 3 drops fennel
• 5 drops juniper
• 10 drops lemon
• 2 drops peppermint
• 25mls of sweet almond.
A massage blend of the following oils aids lymphatic drainage of the tissues.
• 3 drops of clary sage
• 6 drops of fennel
• 2 drops of geranium
• 2 drops of rosemary
• 25mls of grapeseed.
Diurectic Bath:
Aid your body’s ability to detox by adding to your bath water:
• 2 drops of fennel
• 3 drops of lemon
• 3 drops of juniper
Digestive Aid:
Tone, soothe and regulate the body’s digestive processes with fennel.
Ease Gut Cramps:
For relief from digestive cramps, make a warm compress by soaking a flannel in a bowl of water containing:
• 3 drops fennel
• 1 drop peppermint
• 6 drops rosemary
Apply across abdomen and use a hot water bottle to retain heat.

Soothe Indigestion:
Relieve indigestion with a chest and back massage blend containing:
• 3 drops fennel
• 5 drops orange
• 3 drops sage
• 25ml grapeseed
All three of these essential oils work to calm and balance the digestion- but don’t massage immediately after eating as the massage itself can disrupt digestion.

Oestrogen substitute:
Fennel is a natural source of a plant hormone that mimics the female hormone oestrogen.
Regulate Periods:
To treat irregular periods, apply a compress containing the following oils added to a bowl of water to the abdomen.
• 2 drops basil
• 2 drops fennel
• 2 drops Melissa
As a general tonic for the female reproductive system, massage the stomach and back with
• 4 drops cypress
• 4 drops of clary sage
• 2 drops fennel
• 30ml of sweet almond
Nursing Mothers:
Promote the flow of breast milk by massaging the breasts with:
• 5 drops of fennel
• 30ml of sweet almond.
• BE SURE TO REMOVE OIL BEFORE FEEDING.

The magic of Marjoram

Healing with Marjoram.


Marjoram is a garden herb that has remained a culinary favourite for thousands of years; it has wide-ranging therapeutic properties, too.
The warm and penetrating aroma of marjoram is both relaxing and restorative.
It’s peppery and spicy fragrance has camphorous undertones that evaporate to leave a soft, sweet scent. This garden herb can also be used for a wide range of healing therapies.
Marjoram alleviates aches and pains, making it an excellent massage oil for stiff tired muscles. It can be used as a sedative to promote a restful night’s sleep, and it’s relaxing action provides a remedy for headaches.

Soothing for the stomach:

The herb aids digestion by stimulating and strengthening the muscles of the digestive tract. It relieves intestinal spasms, heartburn and flatulence. Its application in an abdominal massage eases cramps and it is valuable for treating the symptoms of PMT.

Marjoram for Menstrual issues.

Marjoram is a valuable aid to women who suffer from menstrual problems. Use the warming action of this oil to calm period pains and relieve the symptoms of PMT.
• Relax your body by stepping into a deep warm bath containing 4 drops of marjoram oil and 3 drops of chamomile oil. The synergistic blend of oils will calm uterine spasms.
• Another method of easing painful periods cramps with marjoram is to apply a hot compress made by adding 3 drops of marjoram oil and 2 drops of clary sage oil to a bowl of hot water. Soak a flannel in the dilution for a few minutes and then rest it on your stomach. Place a hot water bottle on top of the compress to retain the warmth.
• Balance mood swings and feelings of agitation associated with PMT with a full body massage. Add 4 drops each of marjoram, lavender and rose oil to 25ml of sweet almond oil.

Marjoram Oil for stiff muscles:

Massage away muscular stiffness, aches and pains and bring back movement back for stiff or rheumatic joints.
• Relax cold muscles before exercise with a brisk rub, adding 4 drops of marjoram oil and 3 drops each of basil and pine oil to 20ml of grapeseed oil.
• Alleviate muscular aches my massaging the affected area with 5 drops marjoram, 4 drops ginger and 3 drops of vetivert to 25ml of sweet almond oil. This remedy is particularly effective for treating lower back pain.
• In winter, boost circulation by relaxing in a hot bath containing a blend of warming oils: 2 drops each of marjoram, benzoin and clary sage.

Soothe the mind:

Ease anxiety and tension with marjoram’s sedative action. Its calming effect will aid relaxation and dispel tension headaches and insomnia.
• Soothe nervous tension headaches by massaging the forehead, neck and shoulders with 4 drops marjoram and 2 drops each of lavender and peppermint oil with 10ml of sweet almond oil. Both Marjoram and lavender are relaxing and the peppermint offers potent pain relief.
• Dispel insomnia by massaging the soles of the feet each night with 2 drops of marjoram and lavender to 10ml of grapeseed oil. These sedative oils are rapidly absorbed into the bloodstream.

April Newsletter

We hope you all had a wonderful Easter and enjoyed the chocolate feast. If you need some detox and relaxation, you know where we are. We have so much on this April & May, I’m bursting to tell you.

It’s exam season coming up, which can be a pressurised time for both those taking exams and family members supporting them! We know, it’s like you are taking the exams too! We have lots of support to offer during much needed rest breaks, from message, reiki, reflexology to acupuncture. All available to nurture your body and soul and have you bouncing back to the study desk.

To our wonderful clients who made March a joy to be holistic therapists, we look forward to welcoming you back in April. To those who have yet to visit us, we look forward to welcoming you to your new holistic home.

For all you therapists out there who have taken a career break and want to re hone your skills, we have refresher workshops in reflexology and massage coming up in April.

So until the next time.
See you soon

Claire xx

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Your Health is your Wealth

Health is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity, according to World Health Organization (WHO). Indeed, health is wealth. Every now and then, it is important to remind ourselves that we need to take good care of ourselves. There is a reason to stay healthy. Being healthy can decrease developing medical conditions.

As the WHO defines health, remaining healthy means a holistic well-being. Caring for our minds is as important and crucial as caring for our bodies. One cannot be healthy without the other.

For this 2018, let us love ourselves more by considering these tips:

  • Visit your GP, eye doctor and dentist for regular check-ups
  • Be faithful in taking your medicines and also drink vitamins
  • Protect your skin especially from the sun
  • Exercise regularly
  • Eat healthy
  • Drink more water and fewer sugary drinks
  • Get enough sleep
  • Practice safe sex
  • Don’t smoke, limit alcohol intake and avoid drugs
  • Wash your hands – viruses are spread through contact
  • Practice self-care (no need to feel guilty)
  • Love yourself more and others too
  • Be friendly and be kind
  • Listen to others
  • Talk and share your feelings
  • Say “I love you,” “Thank you,” “Please” more often
  • Have fun – relax and rest
  • Call a friend
  • Learn something a new
  • Balance your time between work and play
  • Count your blessings and be grateful
  • Ask for help when needed

Kinesio-taping – why you need this in your life!

So you may be wondering, ‘what is this Kinesio-taping thing all about’?

 

Well, put in simple terms, Kinesio-taping is the application of a specific form of tape/sports tape in order to facilitate the body’s natural healing process, providing support and stability to muscles and joints without restricting the body’s range of motion.

 

The tape is applied to the skin by a specifically trained therapist, usually in conjunction with another therapy, massage for example.

The beauty of Kinesio-tape is it’s versatility. It is safe for all ages and can be left on the skin for several days.

It can be applied to enhance your Lymphatic Drainage treatment, whether you are having MLD (Manual Lymph Drainage) for treatment of Lymphedema, sports injuries or swollen ankles during pregnancy.

It’s also very beneficial for treating repetitive strain injuries, in conjunction with deep tissue massage.

And for pain management it can provide instant relief in many cases, a wonderful alternative to pain killers and anti-inflammatories (where appropriate).

 

As a therapist with many years experience in massage, MLD, yoga and nutrition, I am always learning and adding to my skill-set in order to provide the very best care for my clients. So it is my pleasure to be able to add this very effective technique to the list. On a case-by-case basis I can asses which combination of the above therapies is most suitable for your injury/ongoing issue.

 

All too often we ignore our aches and pains because we can’t quite put our finger on the cause, or indeed the most suitable solution. Ignoring the problem won’t make it go away!

 

Come and see me so we can talk about your treatment options. Call reception on 01 8310888

Aideen Schweppe (BA, Dip ITEC, MLD Vodder)

The Benefits of Post Natal Yoga

Many women when pregnant attend a pregnancy yoga class: to keep toned, to stay flexible, to prepare their bodies for labour and birth, and also to meet other mums in their area. But once the baby is born it can be easy to lose the connection with other new mums, and feel disheartened about the physical and emotional effects childbirth can have on your body.

 

Postnatal yoga uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. It helps to heal the body and mind, and repair all the tissues back to their former glory. It is designed for mums with their babies and so incorporates the little ones into the practice, either using yoga asanas to keep the babies entertained, or holding the babies as part of the yoga itself.

The class is designed to nurture new mums and provide a safe environment for them to heal and repair their bodies, to talk about their experiences of birth and as a new mum, and safely allow them to reconnect with their bodies – without their former passenger!

 

The Core Benefits of Postnatal Yoga

There are many benefits to attending a postnatal yoga class, in particular this type of yoga

  • restores hormonal balance
  • eases pressure on the nervous system
  • helps build up strength in the spine
  • minimises the effects of holding and feeding a baby
  • helps ease the effects of other heavy lifting (eg car seats)
  • Provides rest and instant relaxation
  • Helps reduce anxiety and depression
  • Restores the body towards full core strength.

 

 

The Physical Benefits of Postnatal Yoga

  • promotes general health
  • Complete exercise for the whole body
  • Movement that promotes stamina and strength
  • Realignment of the spine
  • Toning the deep abdominal muscles to ‘close the body’ after birth
  • Helps knits back together separated abdominal muscles
  • Relieves stiffness in the shoulders
  • Strengthens pelvic floor muscles
  • Strengthens abdominal and back muscles for core strength
  • Expands breathing
  • Promotes relaxation
  • Improves blood flow
  • Detoxification and movement of fluids
  • Promotes hormonal balance
  • Stimulate cell growth and repair
  • Maintains flexibility in the spine and joints

The Emotional Benefits of Postnatal Yoga

  • Continuity before and after birth
  • Reclaiming your body
  • Nurturing yourself
  • Renewing energy
  • Quietening the mind
  • Relaxation and deep rest
  • Relieves and avoids postnatal depression
  • Connects breathing with emotions
  • Aids bonding between mother and baby
  • Positivity
  • Interaction with other mums
  • Confidence in handling baby
  • Building trust and understanding
  • Providing support
  • Creating security for the baby
  • Healing emotionally after a difficult pregnancy or birth

Our new postnatal Yoga class will be starting back tomorrow the 6th of September at only €40 per 4 week term how can you say no.

To secure your space just follow the link and book now for your time to get back to the new you.

Booking is essential,  please follow link below:
+353 (0) 86 056 2373
http://www.yogatherapydublin.ie/timetable/

May Newsletter

Welcome to the May edition of our Newsletter.

Hello,

Hard to believe we are getting close to our 4th Birthday.  Some of you have been here since I had a little dream of opening a Holistic Centre, some of you I have had the pleasure working with on this incredible journey and to our amazing clients, because of you, River Holistic Centre has grown from a dream to a reality.
Being a Holistic Home to over 20+ therapists, 10+ in house teachers, 20+ guest lectures and trainers and over 1000 regular clients.
In the past 4 years we have won multiple awards in Holistic Health and customer service.
For this I thank you from the bottom of my heart.

With all of the success that is our Holistic Home, I have decided to add an extension to our bustling centre.  In the coming weeks, I will be opening a brand new space called the River Room.
The River Room will be a new home for a large selection of classes, which will include beginners Pilate’s, yoga teacher training, further education training, sound healing, drumming circles, a meeting space for people looking for head space.
If you are a teacher or trainer looking for a new space, I would love to have a chat and see if you would like to join our family.

So until the next time.
See you soon

Claire xx

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Say hello to my little friend

What is TENS?

I have my lucky TENS, it was my best friend throughout the early stages of Labor with my first. For 24 hours we were closer than myself and my partner.  I still think he is a bit resentful of it.  I didn’t have time for my second boy (20min Thank you very much)

The reason why it is my lucky TENS is that:

  1. It helped me to get to 6cm at home before I got to the hospital,
  2. It was a great distraction pressing the boost button, probably a bit too much 🙂
  3. I had terrible back labour with my first, this I believe helped immensely with the pain.
  4. I had a happy healthy baby boy (I know the TENS didn’t do that, but i still love it.)
  5. I shared it with 13 other mammies and they too experienced the best friend feeling and happy healthy babies.

Here comes the science.

As you know the human body generates electrical pulses, and we use these pulses that are sent from the brain through the nerve system to move muscles (walk, speak, workout, right now your body is sending pulses to move your finger up and down).

Luckily pain signals and pleasure signals travel the same way (through our nerves). The unit imitates the pleasure pulses and directs them through the nerve system to block pain signals to the brain.

It’s also likely that various factors interact to make TENS work. TENS may help you to feel that you have control over your contractions, it may help you to feel less anxious, and it also may provide a distraction from your contractions.

When and how should I use TENS?

TENS seems to work best and give you the most effective pain relief if you start using it at the very beginning of your labour, so hire a TENS machine and use it at home before you go into hospital, if you’re having a hospital birth.

It takes about an hour for your body to respond to the electrical impulses by releasing endorphins, so start using it when you’re getting regular contractions or backache. You may find your machine works better at relieving your backache than abdominal pain.

Start with the controls at their lowest settings and turn them up gradually as your contractions or the back pain gets stronger. Use the boost button at the peak of contractions.

What are the advantages of TENS?

It’s portable and non-invasive.

It’s under your control.

It’s easy to use.

You can keep moving while using it.

You can use it for as long as you want and then take it off. There are no lasting side-effects.

It’s safe for your baby.

It doesn’t need an anaesthetist, doctor or midwife to administer, so you can start using it as soon as you want to.

It can be used for a home birth.

What are the disadvantages?

You will need someone to help you put the pads on.

It may only help in the early stages of labour.

It costs between €60 and €120 plus postage to hire for a month to six weeks.

It may have to be removed if your baby’s heart has to be monitored electronically .

If you want to use a birthing pool or have a bath, you can use TENS before you get in the water, but not when you are in the water.

It can makes it more difficult for your birth partner to massage your back, which can be an effective form of pain relief.

Any useful tips?

Don’t give up straight away if you think your TENS isn’t doing anything. You need to keep using it for at least an hour to give your body time to build up endorphin’s in response to the stimulation.

Keep mobile. Moving around during labour helps women feel more in control and should therefore enhance the effect of TENS.

If you don’t think it’s helping you, take it off and don’t feel bad. You’ve lost nothing (except your hire fee). All other forms of pain relief, both medical and non-medical, are still open to you.

 

Claire

 

Source: babycentre.au

 

Stott Pilates @River Holistic

Stott Pilates. Everything you need to know.

Stott Pilates @River Holistic

New terms every six weeks

What is Pilates?
Pilates, pioneered by the late Joseph Pilates, is a mind-body exercise system designed to strengthen the weak and challenge the strong. Pilates (1880-1967) was a German expatriate who first made his mark in England during WWI when he developed a series of exercises and innovative equipment to help prisoners of war regain strength and mobility. When Joseph Pilates immigrated to New York, the local professional dance community discovered that his conditioning techniques helped prevent injury and improve strength while maintaining long, even muscle tone. This sparked a vast following of the method of exercise.

Why is Pilates the fastest-growing method of exercise?
People are becoming increasingly more interested in fitness modalities that help relieve stress. They’re also much more interested in prevention and taking care of their bodies. They want to stay fit and look good for as long as possible. Pilates is complementary to many traditional ways of working out. It’s excellent for all ages, fitness levels and goals. Its mind-body aspect is even said to be useful in preventing stress-related illnesses like heart disease.

What is the STOTT PILATES® Method?
STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co-founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than two decades refining the STOTT PILATES method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and most effective methods available. This clear and detailed approach forms the basis for STOTT PILATES training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.

STOTT PILATES exercises help both men and women develop optimal strength, flexibility, endurance and posture, without building bulk or stressing joints. The perfect complement to cardiovascular exercise, athletic training or rehabilitation, STOTT PILATES exercises help you tone your body, feel revitalized, and move with ease.

Can anyone do Pilates?
No form of exercise is appropriate for everyone, but STOTT PILATES exercise is appropriate for most people. As with any exercise method, you should always consult with a medical expert before beginning an exercise regime. A modified program may be recommended if you have any physical limitations. Everyone from serious fitness enthusiasts, to rehab patients, elite athletes, and prenatal clients will see a difference.

What is the difference between STOTT PILATES and other Pilates techniques?
STOTT PILATES incorporates modern exercise principles, including contemporary thinking about spinal rehabilitation and athletic performance enhancement. For example, some approaches may promote a flat back, whereas STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints, there is also more emphasis on scapular stabilization. As well, there are more preparatory exercises and modifications to cater to many different body types and abilities, making it applicable to everyday life.

What are STOTT PILATES’ benefits?
› Builds core strength and stability
› Improves posture and alignment
› Increases flexibility, balance and coordination
› Improves muscular balance and strength
› Increases endurance and muscular tone
› Prevents injury and heightens body awareness
› Enhances athletic performance
› Relieves stress and back pain

How does STOTT PILATES differ from weight training?
› Pilates is three-dimensional (i.e. exercises can be performed using all movement planes)
› Spring resistance more closely resembles muscular contraction
› Emphasis on concentric and eccentric contraction for injury prevention, STOTT PILATES exercise is customizable for special needs
› In Pilates exercise, emphasis is placed on rebalancing muscles around the joints
› Pilates corrects over-training and muscle imbalances that lead to injury
› Pilates emphasizes balancing strength with flexibility (for injury prevention and more efficient movement)
› STOTT PILATES exercise leads to an improvement in posture and body awareness
› Weight training and STOTT PILATES can be combined in a fitness program and are a great complement to each other.

I have a bad back. Will I be able to do Pilates?
Although you should always consult your physician before starting any fitness routine, a Pilates workout is gentle and controlled with no sudden jarring actions. It is more important, however, that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate your limitations, continually challenge you within your ability, and monitor your improvements. If you commit yourself to a consistent workout schedule you will certainly feel results.

Should Pilates replace my regular workout?
STOTT PILATES exercise is a musculo-skeletal conditioning program. It’s ideal in combination with some kind of cardiovascular exercise (walking, running, aerobics, aqua fitness etc.), and a great complement to your weight training program or athletic training.

Is STOTT PILATES like Yoga?
In some respects Pilates is like Yoga. Both are considered mind-body methods of movement; both emphasize deep breathing and smooth, long movements that encourage the mind-body connection. The difference is that while Yoga requires moving from one static posture to the next, Pilates flows through a series of movements that are more dynamic, systematic and anatomically-based incorporating resistance equipment. The goal with STOTT PILATES exercise is to strengthen the postural muscles while achieving optimal functional fitness.

Can Pilates help me lose weight? If so, how much?
Pilates can be a positive addition to your overall weight-loss program.Weight loss occurs when the number of calories consumed is less than the number of calories expended. The most successful and healthy way to achieve weight loss is an exercise plan that includes an aerobic component coupled with a strength training component, such as STOTT PILATES exercise, and following a balanced diet. Combining Pilates with aerobic exercise also offers additional benefits: greater mind-body connection, improved posture, flexibility and functionality.

Why do celebrities do Pilates?
Many celebrities choose Pilates because not only does it improve their physical appearance, it also helps with their stamina, stress relief, and focus. Pilates is invigorating and helps people feel destressed. For celebrities, on whom the outer world places a spotlight, Pilates allows them to “get away from it all” by internalizing and connecting the mind to the body. Celebrities known to do Pilates include: Cheryl Tiegs, Sandra Bullock, Ellen DeGeneres, Rod Stewart, Sting, Martha Stewart, Rob Morrow, Victor Garber, Sofia Coppola, Veronica Tennant, Jennifer Aniston, and Tiger Woods.

Is it true athletes do Pilates?
Despite its slow, careful movements, Pilates is not for wimps! Pro athletes like NHL player Eddie Belfour, NBA star Kobe Bryant, and Tennis pro Martina Navratilova benefit from using STOTT PILATES equipment and instruction. The STOTT PILATES method places importance on core stability and rebalancing the muscles making them work more efficiently. This helps prevent injury and improves athletic ability.

 

 

 

source: prime pilates

New Hatha Yoga Class.

We are very excited to now be offering Hatha Yoga at the Centre.  This new class will be starting on the Monday the 27th of April and it may be just what you were looking for.

Hatha yoga refers to the joining and harmonising of the two main energies within us- the masculine or sun energy and the feminine or moon energy.  It is essential to understand and flow with these energies as we find a balance between doing (masculine) and allowing or receiving (feminine). Within this class we will draw upon the practice of asana (postures), pranayama (breath work) and shavasana (deep relaxation), whilst accessing the subtle energies of the chakra system.

This Hatha yoga class will focus on increasing flexibility and strength, whilst enabling the body to soften, open and relax.  The word yoga itself refers to the oneness or union of our being, and the practice in this class will focus upon creating a greater sense of harmony between the physical body, the emotions, thoughts and energetic layers of our being.

As we move through asana (postures) we invoke the power of the breath and activate the chakras to enable us to grow and evolve in our daily life, learning tools and techniques to bring us back into a deeper place of balance, both on and off the mat.

This class is appropriate for complete beginners to more advanced students, as modifications will be incorporated to enable each student to practice at their own unique level.

Places will be limited to 8 people, and must be pre-booked / pre-paid with either a deposit or full payment.

New 4 class term: Monday from 6 – 7.15pm (75 minutes) on the 24th of April, 8th, 15th & 22nd of May- 4 weeks (no class May 1st).

4 class term costs €55, or drop in classes are €16 (space dependent).

www.riverholistic.ie/classes 

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