Moorhouse Osteopathic Centre

15/07/2025

I had the pleasure of a training session with Alana Joe recently. Here are her tips for getting fit for the ski season.

🎿 𝐁𝐫𝐞𝐚𝐭𝐡𝐥𝐞𝐬𝐬 𝐚𝐧𝐝 𝐋𝐞𝐠𝐥𝐞𝐬𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐒𝐥𝐨𝐩𝐞𝐬?
𝐖𝐚𝐧𝐭 𝐭𝐨 𝐠𝐞𝐭 𝐦𝐨𝐫𝐞 𝐨𝐮𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐬𝐤𝐢 𝐩𝐚𝐬𝐬 — 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐧𝐞𝐞𝐝𝐢𝐧𝐠 𝐚 𝐠𝐲𝐦?

Try this simple at-home ski strength trio using just a band and basic household items:

🟡 𝐁𝐚𝐧𝐝𝐞𝐝 𝐒𝐪𝐮𝐚𝐭𝐬
• Place the band just above your knees
• Keep heels grounded and chest up
• Push knees out so they track over your toes
• Squat with control — no bouncing
• Start with 60 secs, build towards 2–3 minutes
• Do 3–5 sets with rest between

🟡 𝐇𝐢𝐩 𝐁𝐫𝐢𝐝𝐠𝐞𝐬
• Lie on your back with knees bent, feet close to your butt
• Push through your heels and lift hips up
• Squeeze glutes at the top, then lower with control
• Add a band above the knees for more challenge
• Do 3 sets of 15–20 reps, pausing at the top

🟡 𝐑𝐮𝐬𝐬𝐢𝐚𝐧 𝐓𝐰𝐢𝐬𝐭𝐬
• Sit on the floor, knees bent, feet up or down
• Hold a bag of potatoes, book, or any weighted object
• Rotate from your waist — not just your arms
• Tap the object side to side with control
• Do 3 sets of 15 reps each side

💨 𝐏𝐫𝐨 𝐭𝐢𝐩: Exhale on the exertion — it supports your core and stops you from over-bracing or holding your breath.

Want a structured plan to support your ski days and reduce injury risk?
👉 facebook.com/movebetterwithaj

Understand the science behind quality training that will continually improve your performance, optimise your energy levels and keep you injury free!

08/06/2025

Spot the Dog!!

Yes my dog hides among my daughter's toys to avoid having to sleep in the living room, because she wants to sleep in my daughter's room.

I've chatted to a few people recently who have puppies and they have that "Oh what have I done" look or "Oh no my poor carpet" look.

Well some good news - living with animals is thought to have profound effect on your immunity. A landmark study in 2016 studied Amish children - it concluded that they have a lower risk of allergies. This was due to their close contact with animals and being exposed to more microbes as a result. Another study looked at children between ages 7 to 9 years and concluded their risk of allergies seem to decrease if there are pets in the house.

Right - I'm off to put the dog to bed, but where can it be?

05/05/2025

I recently walked the Milford track with my son. I needed to train for it so I used a technique I often talk to patients about – which is attaching something new to an already formed habit or routine. In this case I often have to walk the dog so I literally attached a 13kg back pack to me. This I did 5 days a week for a 40minute walk up the hills before work, which really helped my fitness.

For example, if you are in front of the TV perhaps sit on the floor and stretch out or sit cross legged for 10 minutes.

Patients often recommend a book called Atomic Habits to me when I talk to them about attaching a habit to a habit. I’ve not read it but I intend to as people speak highly of it.

07/04/2025

🚨Think bed rest is the best way to ease back pain? Think again! 🚨
One of the biggest myths about back pain—especially lower back pain and sciatica—is that lying down helps. In reality, too much rest can make things worse! 😬

Ever notice how people who stay in bed too long often wake up with a sore back? That’s because prolonged immobility can lead to stiffness, weakness, and even more discomfort.

While a little rest might be needed (depending on the severity of the injury), movement is key! 🏃‍♂️💨 Gentle walking, stretching, and even swimming can help keep your back strong and speed up recovery. 💪

✨ Osteopathy can help! ✨ Hands-on treatment, combined with movement strategies, can reduce pain, improve mobility, and get you back to feeling your best.

👉 Stay active, move smart, and don’t let back pain hold you down! If you're struggling, an osteopath can help.💆‍♂️💆‍♀️

03/03/2025

The Long Summer - March 2025

Long warm evenings, golden sunsets, and those last moments of summer—it’s hard to resist staying up late.

But if you’re finding yourself tired but wired, tossing and turning, or waking up at 3 AM with your mind racing, you’re not alone.

Insomnia and broken sleep are common complaints this time of year, especially for high-performing professionals juggling work, family, and health.

Why Can’t You Sleep?
Sleep is controlled by a delicate balance of hormones, neurotransmitters, and lifestyle factors

When something disrupts the system, you feel the effects—brain fog, sugar cravings, mood swings, and sluggish performance.

Here’s what could be interfering:
Your body clock is out of sync – Late-night screens, artificial light, and erratic sleep schedules confuse your circadian rhythm.

Stress hormones are high – High cortisol levels keep you alert when you should be winding down.

Blood sugar crashes – Waking up at 2-3 AM? It could be a sign of unstable blood sugar.

Gut-brain connection – Poor gut health can affect serotonin and melatonin, both crucial for sleep.

Vitamin and mineral deficiencies – Magnesium, B vitamins, and zinc play a role in quality sleep.

Fix Your Sleep – The Smart Way

Eat Your Way to Better Sleep

What you eat during the day (and at night) matters.

Try:
✅Magnesium-rich foods (almonds, pumpkin seeds, leafy greens)

✅ Tryptophan sources (turkey, eggs, dairy, nuts) to support melatonin

✅Omega-3s (salmon, flaxseeds) for brain function and hormone balance

✅Herbal teas (chamomile, valerian root) instead of caffeine in the evening

Avoid:
❌Stimulants like coffee, dark chocolate, and pre-workout too late in the day

❌Sugar-heavy snacks that spike and crash blood sugar overnight

❌Heavy meals right before bed

Lifestyle Shifts for Deep, Restorative Sleep

✅Expose yourself to sunset light – The red and orange spectrum helps signal to your body that it’s time to wind down.

✅Create a sleep buffer – No work, screens, or stress an hour before bed.

✅Train your nervous system – Try deep breathing, light stretching, or a warm shower to activate the parasympathetic system.

✅Stick to a rhythm – Even on weekends, aim for the same sleep and wake times.

Sleep Support
For those who need extra support, my favourite Natural Medicine range, Metagenics NZ (practitioner prescription required) offers premium supplements that target the root causes of sleep disruption.
🔹 NeuroCalm Sleep – Supports relaxation, nervous system balance, and sleep onset

🔹Sleep X – Highly absorbable form of magnesium for muscle relaxation and stress support & added sleep enhancing ingredients

🔹 EPA/DHA – High-quality omega-3s to support brain function and hormone balance

If you would like personalised nutrition and lifestyle coaching to get you back to deep, uninterrupted sleep—without relying on sleep meds then contact Alyssa at Youtrition.

Alyssa works as a nutritionist and personal trainer in and around Christchurch. Thanks for sharing your post with Moorhouse Osteopathic Centre.

20/01/2025

Declutter January - I do it every year. But this time after reading Marie Kondo's book it's moved to a new level. You can watch her series on Netflix and her book sold 3 million copies, she certainly tapped into a real need. It took 4 attempts to find an op shop who would take my stuff as they were so full, so it is certainly popular at this time of year. A tidy decluttered house leads to a calmer mind.

Have you put away a yoga mat, massage gun, weights or exercise equipment? It's amazing what you might find when you declutter.

02/01/2025

One of the lovely things we do each year is to have a happiness jar. When something memorable & happy happens we write it down and pop it in a jar. At the end of the year we open up the jar and read all the good things that happened during the year. Consider giving it a go for 2025, we've done it for the last 6 years & it's such a great reminder of what we should be grateful for.

21/12/2024

The team at Moorhouse Osteopathic Centre wish you a very Merry Christmas and joyful New Year.

The clinic will be closed for two weeks from Christmas Day 25th December 2024. We are open again on Wednesday 8th January 2025.

However Bradley Wood is available on the following days so please book on-line at christchurchosteopath.co.nz:

Friday 27th December 2024
Monday 30th December 2024
Thursday 2nd and Friday 3rd January 2025
Monday 6th January 2025

During this period we will not have reception cover so please do not leave a phone message. If you need urgent care or help with your booking with Brad please email him on bradley.osteo@outlook.com and he will do his best to help.

We would like to thank all our patients for your continued support and trust in our team and we look forward to caring for you and your families in the year ahead.

25/11/2024

Wondering what might be causing your headaches? Here are a few potential triggers of tension headaches to consider:

* Stress and Anxiety: Feeling tense? Stress can lead to tight muscles in your neck and shoulders, which often contribute to tension headaches.

* Diet and Hunger: Are you eating regularly? Hunger itself can trigger a migraine or tension headache. But also eating certain foods may trigger migraines too!

* Alcohol Consumption: How much are you drinking? Alcohol is a common headache trigger, so cutting back or switching up your drink might help.

* Environment: Take a look around—are you exposed to bright lights, strong smells, smoke, or extreme temperatures? These factors are often linked to headaches.

* Neck, Shoulder, or Back Tension: Been feeling stiff or tense? Muscle tension in these areas can easily lead to tension headaches if left unaddressed.

* Hormonal Changes: For many women, hormonal shifts—like those during the menstrual cycle, menopause, or other times—are associated with headaches.

* Caffeine Withdrawal: If you've recently cut back on coffee or tea, your body might be reacting, sometimes resulting in a headache.

* Sleep Quality: Are you getting enough rest? Poor sleep habits are often connected to headache frequency and severity.

If you need any help or advice on your tension headaches then please just get in touch!! To find out how to do so click on the link below: https://christchurchosteopath.co.nz/

04/11/2024

I was just looking at better sleep practices when I came across this gem on a podcast. Did you know that before the invention of the lightbulb American's on average slept 2 hours more per night?

Sleep is one of the most important factors in your health. Here are some tips on improving your sleep:

- Create a good sleep environment: Keep your bedroom cool, dark, and quiet.
-Stick to a schedule: Go to bed and wake up at the same time every day, including weekends.
-Avoid stimulants: Avoid caffeine, alcohol, and ni****ne, especially within a few hours of bedtime.
-Limit electronics: Turn off your devices at least 30 minutes before bed.
-Exercise regularly: Regular physical activity can help you sleep better, but avoid strenuous exercise close to bedtime.
-Eat well: Avoid large meals and heavy snacks before bed.
-Relax before bed: Try reading, listening to music, or taking a bath.
-Get sunlight: Try to get at least 30 minutes of natural sunlight each day.
-Use your bed for sleep: Don't lie in bed awake. If you can't fall asleep within 20 minutes, get up and do something relaxing until you feel sleepy again.
-Use a good mattress: A high-quality mattress can provide comfort and support, which can lead to better sleep.

14/10/2024

Why You Should Consider Osteopathy for Your Pain👇

Osteopathy has been around for over 150 years and it’s not just for back pain!

• Comprehensive Care: Osteopathy can help with ALL musculoskeletal issues as well as migraines, sports injuries, pregnancy and post-natal strains, digestive problems & unsettled babies.

• Safe and Natural: Osteopathy is a safe, natural, and non-invasive treatment that is tailored to meet the unique needs of each patient.

• Personalised Support: Our experienced osteopaths are here to provide a variety of treatments and offer guidance for long-term self-management.

Moorhouse Osteopathic Centre has been treating patients from across Canterbury for over 40 years! To find out more click on the link below:
https://christchurchosteopath.co.nz/

23/09/2024

Mental Health Awareness Week NZ begins today. The Mental Health Foundation of New Zealand is exploring how community contributes to our well-being and encouraging us all to reach out and connect with the people around us. Have a look at the MHAW website to find out how you can engage in your community each day: https://mhaw.nz