Moorhouse Osteopathic Centre

26/01/2026

Feeling stuck about how to get back into an exercise routine?

The biggest challenge isn’t motivation… it’s the gap between what we think we “should” do and what our body needs 🌱
It’s that tug-of-war between:

💭 Past identity - “I used to run 10km three times a week…so I won’t start until I know I can keep it up”
💛 Current physiology – Sore joints, muscular pain, lethargy
🧡 Life context - Work, family, time scarcity and everyone needs me

When you don’t know where to begin… you freeze!

Keep it Simple:
Let’s start with clarity, steadiness and a plan that actually fits your life 🌱

💚 5–10 minutes of daily mobility
Gentle resets for hips, spine, shoulders. (3 sets of 15 Reps: squats, child’s pose or cat/cow arch, shoulder rolls – forward/back)
💚 2 resistance or cardio sessions per week
Slow, intentional, hormone-friendly lifting. (eg. weights, Pilates, cycle or hill walk)
💚 1 nourishing practice
Walking, yoga — something that rebuilds energy instead of draining it.

Build your base first.
Then slowly add layers.
That’s how you keep it realistic… and sustainable.
For further advice, contact AJ at Move Better with AJ

22/12/2025

Moorhouse Osteopathic Centre will be closed from Christmas Day and open again on Wednesday 7th January 2026.

Bradley Wood will be treating some of his patients three mornings next week (Monday 29th to Wednesday 31st) and then again from Tuesday 6th January 2026.

THANK YOU! For your fantastic support throughout 2025! From all the team at MOORHOUSE OSTEOPATHIC CENTRE we wish you and your family a safe and happy Holiday Season! 🎄

08/12/2025

Huge congratulations 🍾to Moana Williams & her team at BodyFix Gym for winning the The Exercise New Zealand Supreme Exercise Facility Award. Thanks for all your referrals and your support over the years, we have even more reasons to recommend your gym now - best gym in NZ 2025!🏋️‍♀️

13/10/2025

October is Breast Cancer Awareness Month, it serves as a powerful reminder of the importance of raising awareness, early detection, prevention, and continued research in the fight against breast cancer 💗💗💗

15/09/2025

🤰💪 Is it safe to exercise during pregnancy? Absolutely — and it's packed with benefits for both you and your baby!

Staying active during pregnancy can help you feel more energized, sleep better, and ease common aches and pains like backache or swelling. It also helps your body prepare for labour and birth — and can make recovery easier afterward.

✨ Benefits for Mum:
• Boosts mood and energy
• Supports better sleep
• Reduces pregnancy discomforts
• Helps with healthy weight gain
• Aids in a smoother postpartum recovery
• Supports mental health after birth

🍼 Benefits for Baby:
• Encourages healthy birth weight
• Supports brain development
• Lowers the risk of certain health conditions later in life

Gentle activities like walking, swimming, or prenatal yoga are ideal

— just remember to listen to your body and check in with your healthcare provider before starting anything new.
Every pregnancy is different, so find what feels good for you 💗

25/08/2025

https://mailchi.mp/6c2770b7fb86/russell-johns-diary-open-1st-september-2025
Remember to send your email's on 1st September 2025 for appointments with Russell Johns next year. Also click on the link to see changes to his working hours.

18/08/2025

🥊The undisputed world heavy weight boxing championship took place recently. The winners coach was asked if their man (undefeated and almost always the smaller guy) trained in any way differently from other boxers? He said something interesting I thought – that when he was on his airflow bike and once he was exhausted they gave him puzzles to do. They wanted him to be able to think and analyse when fatigued. I’ve talked to a few people about this and they said Formula One drivers and some Tour de France cyclists do something similar.

🚴‍♂️🥇So this is me giving it a go.

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.