Advanced Massage & Myotherapy

25/01/2026

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

13/12/2025

Steelers star T.J. Watt had a “partially collapsed lung” following a dry needling treatment and underwent surgery to treat it, his brother J.J. posted on social media Friday.

Watt’s status for Monday night’s game against the Dolphins is still to be determined.

🔗: https://www.post-gazette.com/sports/steelers/2025/12/12/nfl-steelers-tj-watt-lung-dolphins/stories/202512120066

08/11/2025

Great explanation of why you may feel better after you’ve been ‘cracked’.

SPINAL MANIPULATION – WHAT’S REALLY HAPPENING

There’s this ridiculous idea floating around that a simple thrust can “realign” your bones. Let’s be clear — that’s not what’s happening. You cannot push vertebrae back into place with your hands. The spine isn’t dislocating and relocating every time someone cracks your back. If it were actually misaligned the way some claim, you’d be in hospital, not on a treatment table.

When a practitioner performs a spinal manipulation, the movement is extremely small — a few millimetres at most. The joint surfaces briefly separate, creating a rapid change in pressure within the synovial joint. That change causes gas (mostly CO₂ and nitrogen) to form and collapse inside the joint fluid — the audible “pop.” That’s all the noise is. It’s not bones moving back into place. It’s cavitation — a pressure change in the joint capsule.

Physiological Effects

Manipulation affects the body mainly through neurophysiological responses, not through physical repositioning of bones. The quick stretch activates mechanoreceptors within the joint capsule and surrounding tissues. These receptors send a flood of sensory input to the spinal cord and brain. This temporary barrage can reduce the sensitivity of nociceptive pathways (pain signalling) and alter muscle tone via reflex mechanisms. That’s why after a manipulation, patients often feel “looser,” “lighter,” or notice an improved range of motion — it’s not because their bones were realigned; it’s because their nervous system has momentarily adjusted how it’s interpreting movement and pain.

The effect can also increase local blood flow and help restore normal joint motion if it’s been restricted by protective muscle guarding. Again — that’s a functional change, not a structural one.

Why the Realignment Myth Persists

The “realignment” myth continues because it sounds dramatic and easy to sell. It gives people the impression something was out of place and the practitioner fixed it. It’s a neat story — but it’s nonsense. The vertebrae are held in place by strong ligaments, discs, and deep stabilising muscles. A single thrust cannot overcome that structure and magically shift things back.

14/10/2025

Some useful information regarding tendinopathies

✅ 9 tendinopathy truths you MUST know! ⁠
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There is a lot we do not know about tendinopathy, but there are some inalienable truths that you should know as a clinician and patient... 👇
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For example:⁠
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🛑 Tendinopathy does not improve with rest – the pain may settle but returning to activity is often painful again because rest does nothing to increase the tolerance of the tendon to load...⁠
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Want to read the complete list? You can now: https://www.physio-network.com/blog/9-tendinopathy-truths-you-must-know/

10/10/2025

🤔 Should you ice acute injuries? 🧊

💡 The evidence-based answer might surprise you!

✅ Learn the science behind icing and what the research has to say in this fantastic blog!

https://www.physio-network.com/blog/ice-for-acute-injury/

10/10/2025

08/10/2025

It’s easy to convince someone they need surgery for something that doesn’t.
But it’s so hard to convince them to move again when an MRI shows the tiniest flaw.

We’ve learned to fear what we see on a screen more than what we feel in our hearts.
But your body is not broken, its living, breathing, and built to heal.
Pain doesn’t always mean damage.
And stillness doesn’t always mean safety.

Flow gently.
Rise bravely.

Because healing is less about repair and more about remembering your own resilience.

11/08/2025

I am a qualified Remedial Massage Therapist and Myotherapist with
20+ yrs in the industry. My skills include remedial, deep tissue, myofascial release, trigger point, relaxation, and pregnancy massage.
I hold a Bachelor of Science, Advanced Diploma in Myotherapy, Diploma in Remedial Massage and Cert IV Fitness.
I use a combination of remedial and relaxation techniques to reduce muscular pain and discomfort, reduce stress and anxiety, and enhance general wellbeing.
Phone or message 0419189272 or via messenger.
Located in Twin Waters
$100/hr Private health fund rebates available.
Current available times are Tuesday, Thursday & Friday 9.30am - 2pm. Some Friday evenings and Saturday mornings available.

14/07/2025

Getting fit can be more difficult as you grow older, but a few tweaks to aerobic and resistance training can have a positive impact and reduce the risk of disease

14/07/2025

Free local event. Learn about chronic pain and go in the draw to win one of two $50 vouchers when you RSVP.

16/05/2025

I am a qualified Remedial Massage Therapist and Myotherapist with
20+ yrs in the industry. My skills include remedial, deep tissue, myofascial release, trigger point, relaxation, pregnancy, pain education, and exercise prescription.
I hold a Bachelor of Science, Advanced Diploma in Myotherapy, Diploma in Remedial Massage and Cert IV Fitness.
I use a combination of remedial and relaxation techniques to reduce muscular pain and discomfort and enhance general wellbeing.
If you’d like to book an appointment please Ph. 0419189272.
Twin Waters
$100/hr Private health fund rebates Current available times are Tuesday, Thursday & Friday 9.30am - 2pm. Some Saturday mornings available