Neck pain is such a common presentation, and often I have to hear from my clients that it is due to them storing stress in their neck or shoulder. I can’t think of how many times I heard this, and how many times I than have to ask questions like: “When was the last time you did some neck-strengthening exercises or movement for your neck?” “If you work in an office, how many screens do you have in front of you, and which one do you look at more often?” “Have you ever had a whiplash? And if yes, have you done anything about it?” As you would imagine, the answers are anticipated by a moment of silence, thinking and then in order of question: “I never do neck strengthening exercises, at best I do some stretching”. “2 or 3 screens and I look at the one on one side most of the time”. “Yes, but it was xx years ago, and I haven’t done anything about it, as I was too young to care about it”. Now, I believe that those answers are already going to give you an idea of where that pain may come from. In fact, the neck isn’t just tight, it’s often weak and poorly controlled. To fix that, we need to understand how the neck actually works and how we can strengthen it. Why Neck Strengthening Matters (Mobility vs Stability) Each cervical spine is unique, and we can all present with different needs and capacities for movement. Indeed, a hypermobile person may find their neck to be really mobile and easy to twist and turn. Hypermobility, as discussed many times, is an advantage for flexibility, but it comes with the cons of joint weakness and a higher risk of joint injuries. So, when looking at the cervical area, we may notice that it sits at the top of the joint chain, meaning everything from your shoulders to your lower back influences it. Specifically, the cervical is made of 2 joint sessions: The upper neck (C1-C2) is built for mobility (turning, nodding) The lower neck (C2-C3) is built for stability (supporting your head) When that balance is off, you’ll often notice: Neck stiffness Headaches “Poor posture” (forward head position) Ongoing discomfort Fortunately, those statements are backed up by recent research that shows how strengthening deep neck muscles improves pain, posture, and neuromuscular control, especially when mobility and stability training are combined. Chin Tucks (Deep Neck Flexor Strengthening) Chin Tucks are simple and effective neck strengthening exercises that I often prescribe for neck pain. Let’s then look at a series of progressions for this type of exercise: Chin-Tuck in all four: Position yourself in all four, with hands under the shoulder, and knees under the hips You will be looking at the floor where you have placed an object, right between your hands. Now retract the chin, while you keep looking at the object between your hands. Release the chin and repeat. This version of chin tuck is ideal for: Early rehab. People with pain or poor control. Learning correct movement without compensation. Chin-Tuck in sitting or standing position: Sit or stand upright (standing is the ultimate progression). Gently pull your chin straight back (like making a double chin). Keep your eyes level. Anyhow, you are going to do these exercises, ensure to do them slowly, and take your time doing them. 4 to 5 second tempo. Why Chin Tuck Works for Your Neck Strengthening This exercise activates your deep cervical flexors, which are the stabilising muscles that support your neck. Those muscles can be defined as stabilisers as they go from the thoracic vertebrae to the upper cervical vertebrae, for the longus capitis, which originates in the lower portion of the cervical (C3-C6) and inserts at the basilar portion of the occipital bone. When these muscles are weak: Your head shifts forward Larger muscles overcompensate (SCM) Pain builds over time Isometric Neck Exercises (Build Stability in All Directions) Isometric exercises are an optimal exercise that places major focus on tendons and ligaments, and are ideal for acute symptoms and warm-up pre-training. How to do it: Place your hand on your forehead and gently push into it (no movement) Repeat on: Back of your head Left side Right side Hold each for 5–10 seconds Perform 5 reps per direction This form of exercise can be applied in any direction of movement, such as flexion, extension, lateral flexion, rotation and mixed movement, like flexion on the diagonal side. Why it works: Isometric exercises are applied to pain-free range of motions, so while you move and contract the tissues, you are not experiencing pain, your brain gets triggered to be safe while the body moves, and your musculoskeletal tissues get looked after as they get activated and contract. This would help in improving joint stability and control. Shoulder Shrugs – Let’s Make Those Muscles Work Shoulder shrugs are a simple but effective way to build neck stability through the upper trapezius, which plays a key role in supporting the cervical spine as part of the broader joint chain. How to do it: Take in your hands a pair of weights, or an elastic band, which would you make pass under your feet. Gently lift your shoulders up toward your ears, pause briefly, then lower them with control. Why it works: Shoulder shrugs exercise does work by placing shared-load capacity between the neck and shoulders, reducing the strain on the cervical spine. On the other hand, when working on the cervical joints, it is ideal to intervene also on joints that are muscle-connected to the cervical itself, by adding global muscular support, which is essential for everyday loads. How These Exercises Fit Into the Joint Chain Your neck doesn’t work alone. As mentioned in many other blogs, all the body’s joints are part of a bigger system, the joint chain of mobility and stability. Therefore, if you present with: Tight shoulders A stiff thoracic spine Lack of movement […]
Monthly Archives: March 2026
Blog
Low Level Laser Therapy in Melbourne: Does It Actually Work?
If you have been at the clinic most recently, you may have heard me talk [...]
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Blog
Your Neck Matters! 3 Neck Strengthening Exercises To Stop The Pain
Neck pain is such a common presentation, and often I have to hear from my [...]
Continue readingMar
Blog
There Is No “Perfect” Lunge. Let’s Find Out Why.
While I guide my client during a 1:1 fitness class at Melbourne Massage and Treatment, [...]
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Why the Gluteus Medius Is Essential for Balance, Longevity and Fall Prevention
One thing that can really create terror while we age is falling. No matter the [...]
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Chronic Venous Insufficiency and Swollen Legs: Compression Is The Way To Go
In Australia, Chronic Venous Insufficiency (CVI) affect more women than men, with a ratio of [...]
Continue readingMar
Mar
While I guide my client during a 1:1 fitness class at Melbourne Massage and Treatment, a Myotherapy clinic in Fitzroy North, on how to learn using bands or a single-column pulley machine to practice KLT (Kinetic Link Training), I often get asked how someone should or shouldn’t do a lunge. “Should my knee go ahead of my toes?” “Should my knee stay on top of my ankle?” “What about my back? Should I hinge or stay straight?” The answer to those questions lies in a simple fact: what part of the body are you trying to train? Are you aiming to build more glut (posterior chain) or quads (anterior chain)? No, because there is no perfect lunge, as either right or wrong. As per the squat, there is the lunge that works for you, for your presentation and for your goal. The Two Main Lunge Strategies (And Why They Matter) So, when we talk about lunges, most people are really debating between two variations: Knee Travels Forward (Past the Ankle Line) When going for this variation, we have to conceptualise that the knee is going into a deep flexion, right? Now, if the knee has to come out of flexion, the quads are the muscle that needs to be engaged. (Quads are the knee extensors). The deeper the knee flexion, the more quads fibres are engaged to do the reverse to get the extension done. In fact, what this type of lunge does is: Increases knee flexion Increases quadriceps demand Places more load through the patellar tendon Furthermore, research shows that when the knee moves forward, quadriceps force and knee joint stress increase significantly. In a super summary: This is a quad-dominant lunge. Vertical Shin (Knee Stays Over the Ankle) On the other hand, when delivering a lunge movement and the knee stays on top of the ankle, within a vertical shin line, there is a max of 90° knee flexion; therefore, the amount of fibre engaged for the quads is less, and what is than the primary mover for the ascending action, is the gluteus maximum, the biggest glut, which is going to help with the hip extension. So, in this variation, what we are going to achieve is: Shifting the load away from the knee Increases contribution from the hip extensors Encourages more posterior chain involvement Therefore, this will be a glute-focused lunge. What Biomechanics Actually Tell Us About The Lunge Exercise While we look at this movement, we may get triggered into thinking that the lunge exercise is knee-dominant because the knee does a lot of movement, right? Well, if we break it down a bit more, as Riemann et al. (2012) did, we find that yes, the knee moves a lot, but what really takes the load during the lunge movement is the hip. So this is how we can break it down: The knee moves more (kinematics). But the hip produces more force (kinetics). Why this is a thing, then(?) you may ask. Well is tru that the knee move a lot, it can flex up to 90° and still this can be a hip dominant exercises, but, we have to think that the knee, while it is moving that far, is not placing much load on the lower fibers of the quads, and the joint that has to push against gravity, in the ascending phase, are indeed the hip. That’s where all the load actually is. The weight of the upper body. The Lunge Game-Changer: Add a Hip Hinge And here is where we can add a twist to the lunge, by going into hip hinging. What happens if we do so? The glutes are placed under greater stretch at their origin. This increases mechanical tension. You get better glute recruitment and carryover in strength. In fact, this is not just theory, but it’s basic muscle physiology: Muscles produce more force when stretched under load. Therefore, by hinging at the hip, you are not only going to feel more burning sensation in the glutes, but you are going to train them even more effectively. Why Toe Mobility Is the Missing Piece Now let’s talk about something almost no one considers: Your toes. As often happens, the toes and feet are not taken into consideration when looking at functional movement. Even though every leg movement starts from there. In a proper lunge, especially for the rear leg, your toes need enough mobility (extension) to: Accept vertical load Stabilise the movement Prevent your body from shifting forward Indeed, if you lack toe mobility: The movement gets projected forward Load shifts into the front knee and quads You lose posterior chain contribution To support those statements, a study by Harato et al. (2019) examined how foot and toe positioning directly affects knee mechanics and load distribution. So to clarify, the mobility-stability joint chain must always be taken into consideration when we look at functional movement. In this case, your toes aren’t just along for the ride; they’re controlling where the force goes. So… Which Lunge Is Best? I hope that by now, you have an idea of what answer is coming up: Neither. There is no best lunge, as there is no best squat. The forward knee lunge is not “bad”; it’s a tool for quads. The vertical shin lunge is not “safer”; it’s a tool for glutes. The mistakes are thinking that: One can replace the other one. Having an injury in the knee, and thinking that lunges are not your thing anymore. That’s why, at my clinic, Melbourne Massage and Treatment, here in Fitzroy North, I always emphasise to my clients to understand that: “Don’t chase perfect technique — chase the right stimulus.” And to get to a better technique, better than what your body can deliver for now, is a step-by-step journey. And when there is an injury, we have to be confident in the tissue’s healing timeline, and exercises with load are the best tools to help with that. How I Use This With My […]
Mar
One thing that can really create terror while we age is falling. No matter the gender or the background, anyone who is getting older would never tell you that they want to get weaker or that they would not improve their skill in fall prevention. Indeed, as we age, maintaining balance becomes one of the most important aspects of long-term health. Therefore, let’s look at what muscle is extremely important for balance: the gluteus medius. As a Clinical Myotherapist here at Melbourne Massage and Treatment in Fitzroy North, I always encourage my patients to undertake exercises, and in specific heavy lifting exercises, to promote their strength, stability, and make them independent from aids and support in their everyday life. And a good start is always to make them realise where their equilibrium is at, and make them aware of how the gluteus medius, particularly for women approaching or after menopause, can help prevent falls. The Hidden Role of the Gluteus Medius in Balance The gluteus medius, as the name suggests, is a glute muscle, and it is responsible for stabilising the pelvis when we stand on one leg, like when we walk, run, or even when we go up and down the stairs. Every step we take requires this muscle to activate. When functioning properly, the gluteus medius: Maintains pelvic stability Controls lateral balance Helps prevent excessive hip drop during walking Assists in reactive balance when we trip or lose stability Research from Chi S. A. et al. (2016) did show that older adults with degeneration or atrophy of the gluteus medius are more likely to fall and fracture a hip. These findings, together with other studies, highlight the crucial role of this muscle in equilibrium and fall prevention. The Real Danger of Falls as We Age Falls are one of the leading causes of injury in older adults. But what is most concerning is what happened after the fall. On top of all, another major complication is osteoporosis, especially in women. In another blog, we spoke about why women are more likely to suffer from this condition. So yes, as bone density declines, the risk of fragility fractures increases dramatically. This creates a dangerous cycle: Muscle weakness → instability Instability → increased fall risk Falls → fractures due to osteoporosis For many older adults, hip fractures can lead to reduced mobility, loss of independence, and long-term health complications. Different types of muscle fibres and their importance in fall prevention Type I – Slow-twitch fibers The slow-twitch fibres, as the name suggests, are fibres that may help maintain steady contraction but are not responsible for rapid corrections when balance is lost. Characteristics: Contract slowly Produce a lower force Highly resistant to fatigue Rich in mitochondria and oxygen-using enzymes Role: Posture control Balance stabilization Long-duration activities like walking And here is an example of muscles where we find these fibres: Postural muscles in the back: Erector spinae (longissimus, iliocostalis, spinalis), multifidus, and upper trapezius. Leg postural muscles include: Hip flexors and calf muscles Type IIa – Fast oxidative fibres Another name for this fibers are intermediate fast-twitch fibres. Their role is to cover the gap between the type 1 fibres, which are more slow-twitch type of muscle fibres, and the type IIx, which are the fastest fibres. Characteristics: Faster contraction than Type I Moderate force Moderate fatigue resistance Role: Activities requiring both endurance and power, like climbing stairs or brisk walking. Their presence is distributed throughout many body muscles, including the psoas and gastrocnemius. Type IIx – Fast glycolytic fibres In terms of fall prevention, those muscle fibre types are the most important. Characteristics Very fast contraction High force output Fatigue quickly Role Explosive movements Rapid balance recovery Reflexive muscle reactions What Happens With Aging (Sarcopenia) While we age, we develop what we call sarcopenia, which is basically a loss of muscle mass. Sarcopinia key changes include: Loss of fast-twitch fibers Type II fibres decline faster than Type I. Effects: Reduced power Slower reaction speed Higher fall risk Along with the muscle fibres declining, we also have a reduction in motor neuron function, where the nerves controlling fast fibres deteriorate, reducing recruitment. Other types of degeneration include increased stiffness, as connective tissue reduces elasticity and recoil. Role of Estrogen in Muscle Function As discussed in the menopause blogs about the role of hormones in women’s health, Estrogen plays a surprisingly important role in muscle health, too. This is possible because muscle cells have estrogen receptors, meaning the hormone directly affects muscle tissue. When estrogen levels fall (during Menopause), several changes occur, starting from: Accelerated loss of fast-twitch fibres. Reduced muscle protein synthesis, which means slower muscle repair and growth signalling. Increased inflammation, which again slows down the muscle recovery. Changes in connective tissue, as Estrogen helps maintain collagen turnover, and here we look more at tendons and Ligaments. Reduced neuromuscular efficiency, including nerve conduction and motor unit activation. Why Strength Training and Fitness Classes Matter for Longevity So, the good news is that muscle function can be improved at any age, and plenty of research consistently shows that resistance training significantly improves muscle mass, strength, and functional capacity. In summary, strength training can help with: Increase muscle mass Improve neuromuscular coordination Enhance balance reactions Reduce fall risk Support bone density That’s why at my clinic in Fitzroy North, I encourage my clients to take up fitness classes, to get their body moving under load, because this is the best way to help the body stay active, regenerate and keep up with fall prevention.
Mar
In Australia, Chronic Venous Insufficiency (CVI) affect more women than men, with a ratio of 25%–40% in women and 10%–20% in men (Al Shammeri et al., 2014). As a consequence of this condition, swollen legs are a common concern. CVI occurs when the veins in the legs struggle to return blood efficiently back to the heart, often leading to leg swelling, heaviness, aching, and visible varicose veins. At Melbourne Massage and Treatment in Fitzroy North, since I specialised in Lymphoedema therapy, I regularly support clients experiencing leg swelling related to venous conditions too. Understanding how to manage the condition can significantly improve comfort, mobility and long-term leg health. What Is Chronic Venous Insufficiency? Chronic venous insufficiency is a condition defined as chronic when lasting for more than 3 months. CVI develops when the valves inside the leg veins become weakened or damaged and stop acting as they should, which is why blood finds difficulty in flowing back to the heart. This results in swelling in the lower legs. Common symptoms include: Persistent swelling in the lower legs or ankles Aching, heaviness or fatigue in the legs Skin changes such as dryness or discolouration Varicose veins Tightness or discomfort after prolonged sitting or standing Without appropriate management, CVI can progress and increase the risk of skin complications or infection. The Different Levels of Chronic Venous Insufficiency Find below a table that describes how Clinical, Etiological, Anatomical, and Pathophysiological (CEAP) classify chronic venous insufficiency. Stage Description C0 No visible/palpable signs of venous disease C1 Telangiectasias or reticular veins C2 Varicose veins C3 Oedema C4 Skin changes secondary to chronic venous disease (haemosiderin, lipodermatosclerosis, atrophie blanche) C5 Healed ulcer C6 Recurrent active venous ulcer The more advanced the stage, the more likely the hospitalisation of the patient for infections. This is not only a cost to the public health system, but to the Australia popolation too. Compression Therapy: A Key Part of Managing Swollen Legs The most effective way to manage swelling related to Chronic Vein Insufficiency is compression therapy. Compression garments are helpful as they apply controlled pressure to the legs, which supports the veins and encourages blood and fluid to move back toward the heart. Unfortunately, there is no quick fix for swollen limbs, and for many people with chronic swelling, compression becomes an essential part of daily management. But, you have to be aware that compression should always be prescribed and fitted appropriately. Indeed, the compression has to have the right gradient pressure, so stronger pressure at the bottom and weaker at the top; otherwise, we risk getting the liquid stuck in the leg and not moving. On the other hand, with certain arterial conditions, compression may not be suitable; therefore, it is important that you talk to your GP about getting a referral to a vein specialist to know what’s the best approach for your swollen legs. When Varicose Veins Are Present If varicose veins are present, low-level compression is often recommended initially. This provides gentle support to the venous system while remaining comfortable for everyday use. The goal is to: Support vein function Reduce fluid build-up Improve comfort during daily activities Help prevent worsening swelling In fact, each individual may require a different compression level depending on their condition and tolerance, but also the integrity of the skin. Compressions indeed are tight to put on, and for those with weak and fragile skin, it can be difficult to maintain skin integrity while wearing compression. Why Flat-Knit Compression Garments Are Often Recommended For clients with persistent swelling or changes in limb shape, flat-knit compression garments are frequently recommended. Flat-knit garments offer several advantages: They provide stronger containment for swelling They can be custom-fitted for better comfort and effectiveness – class 3 and 4 They help prevent fluid from accumulating in specific areas They are often more suitable for long-term management Because every leg shape and swelling pattern is different, proper measurement and fitting are essential. At Melbourne Massage and Treatment, Lymphoedema clinic in Fitzroy North, I provide assessments and measurements for your swollen legs, so that I can provide garments that fit you for your specific presentation. Accessing Compression Garments Through the SWEP Program (Victoria) If you live in Victoria, you may be eligible to access compression garments through the SWEP program (State Wide Equipment Program). SWEP helps eligible residents obtain essential medical equipment, including compression garments used in the management of venous conditions and lymphatic swelling. As a SWEP-registered therapist, I can guide clients through the process, including: Clinical assessment Measurement for appropriate compression garments Assistance with the SWEP application process Ongoing monitoring and adjustments The SWEP is free to access and does provide funding for 4 garments a year, specifically: $150 per garment if off the shelf $300 per garment if made on measurements For Chronic Vein Insufficiency, most often the off-the-shelf garments are the ones to go for. But still, you have to know what class would best work for you, and what size would best work for you. Movement: An Often Overlooked Therapy Movement, as per my favourite medicine, is another important component in managing swollen legs. In fact, blood flow, but even lymph flow, happens better when muscles contract and work. For the legs, the calf muscles act as a natural pump, helping push blood and fluid upward when we walk or move. When we remain seated or standing for long periods, this pump becomes less effective. Simple strategies include: Regular walking Gentle ankle movements during long periods of sitting Light leg exercises Avoiding prolonged immobility when possible Even small amounts of regular movement can make a noticeable difference in managing swelling. Protecting the Skin: A Crucial Step in Preventing Infection People with chronic leg swelling are more vulnerable to skin breakdown and infection, and this is due to a series of reasons, such as: Increased venous pressure damages small blood vessels Reduced oxygen and nutrient delivery to the skin Chronic swelling stretches and weakens the skin Inflammation causes skin changes Keeping the skin […]
Mar
At Melbourne Massage and Treatment in Fitzroy North, as a clinical Myotherapist, I am enthusiastic to offer 1:1 fitness class that aim to improve your wellbeing and body strength. And one thing that I will never stop surprising my clients with is that it is never too late to start working on their strengths, no matter their age, gender, and capacity. Whether you’re recovering from injury, managing persistent pain, navigating age-related changes, or simply want more energy and confidence, personalised fitness is transformative. Why Starting Now A 1:1 Fitness Class Matters? Strength Training Improves Physical Health at Any Age Have you ever heard an older person wishing to be weaker? No, don’t you? That’s why strength and resistance training aren’t just for elite athletes or bodybuilders; they’re essential for everyone. As we age, our body’s natural capacity to regenerate, including regenerating muscle mass and strength, bone density, and other body tissues, naturally declines, which can affect balance, mobility, fall risk, and independence. Resistance training reverses this decline and improves functional outcomes. A systematic review by Kashi K. S. et al. (2023) found that resistance training significantly improved muscle strength, physical function, and reduced symptoms of depression in older adults. Exercise Matters for Mental Health Too Exercises are not only the best way to maintain physical health but also have an immense impact on our mental health. And that is a 1:1 fitness class or a group class, regular exercises can really change how you feel within your head. Infact, we have plenty of evidence from Recent Research that looks into this: A review by Ayaz A. et al. (2026) highlights how aerobic, resistance, and mind-body exercise modalities have psychological benefits, from improved mood to reduced stress and anxiety. Study by Ma Y. and Mumtaz S. (2025) finds that structured exercise programs improve mental well-being by activating neurobiological and psychosocial pathways. Meta-analysis by Rossi E. (2024) showed that strength training has moderate and significant antidepressant effects in adults with depressive symptoms. So yes, your workouts aren’t just changing your body, but they’re changing your brain. Why 1:1 Fitness Classes Are Especially Effective While training is beneficial for everyone, for physical and mental health, personalised training, like a 1:1 fitness class, makes a huge difference, and here’s why: Training Tailored to You Everyone has different goals when starting a fitness journey, or while they are training, and everyone has different needs and capacities, on which the goal is shaped. Therefore, a 1:1 fitness class session allows for customised programming that matches your goals, health history, injury status, and movement patterns, which generic videos or crowded group classes rarely provide. Expert Guidance Prevents Injury At Melbourne Massage and Treatment, I am proud of the studies I done (a Bachelor in health science clinical myotherapy, and following courses like the KLT training) and the effort I put in place to improve my fitness and communication skills, which led me to offer a tailored program for any of my clients. For people with pain, past injuries, or chronic conditions, this is crucial. Motivation and Accountability I often come across clients who don’t feel confident enough in themselves, who don’t like the gym and think that strength training for them is not a thing. And that’s when I can’t stop thinking about how powerful it is to change their mind by showing them how a few minutes of well-done movement, either with or without load, can change everything. That’s when I get them in for Fitness Class here in Fitzroy North, and I help them achieve their goals. Personalised Follow-up On top of a tailored 1:1 fitness class in person, what makes the difference in terms of service here at Melbourne Massage and Treatment, when I show some exercises, I will send you a PDF file with the picture and the description of the exercises, to ensure you will be bale to replicate those exercises anywhere you are ay your own time and comfort. Fitness Class Comes With An Added Bonus — Better Bone and Cardiovascular Health The action of lifting weights and lifting heavy is seen from your body as a positive stress, which creates a concatenation of benefits. Along those we find: Bone regeneration – increase of bone density Maintaining metabolic health Improving markers related to heart disease and diabetes Improve or maintain optimal equilibrium – poor equilibrium is the major cause of falls. And more… All the benefits a fitness class can deliver are crucial as we age. No one, as they age, wishes that their health gets more and more compromised, isn’t it? Start Where You Are — It’s Not About Perfection Whether you’ve never stepped foot in a gym before, you’re returning after an injury, or you’re trying to break a cycle of inactivity, the best time to start was yesterday. The next best time is now. It is never too late to start working on your strength, and this is the most important message I find myself passing on to my clients. The body can always adapt to load. And no matter if you have just started or you are a pro, you will always have to face some challenges. Therefore, start working on your mobility, improve the way your body can move, let’s than load it a little at the time, and build your own journey into wellbeing day by day, fitness class after fitness class. Final Thoughts You don’t need to be “fit enough” to start a 1:1 fitness class, and it’s absolutely never too late. Here’s the truth I’ve seen in across many clients: People in their 40s, 50s, 60s, and beyond see meaningful gains, both physically and mentally. Individualised guidance accelerates progress safely. Strength and structured exercise improve both quality of life and mental well-being. If you’ve been thinking about starting a fitness journey, come and talk to us at Melbourne Massage and Treatment, Fitzroy North. For those who decide to commit to a change, a positive change, for their well-being, there are 5 or […]