I had been looking for a new space to relocate my Myotherapy Clinic, and when I found one in Coburg, I knew it was the right choice. As I started telling my client and friends about my relocation plan from Fitzroy North to Coburg, the question they ask is: “Why Coburg?” And the answer is actually quite simple. In many ways, it feels like coming home. A New Chapter, in a Familiar Place For who has been following me for a while, you may know that in the last couple of years my clinic, Melbourne Massage and Treatment, wsa based in Fitzroy North for the last couple of years. But my professional journey didn’t begin there. Long before opening the Fitzroy North clinic, I had already been practising in Coburg for 3 years. And I was practising at home. I came to know the area well, and over the years, I built relationships with many local clients and healthcare professionals. Returning to Coburg wasn’t about moving somewhere new; it was about returning to a community where I already felt connected, and where I still live, actually. More Space Means Better Care Another bigger reason behind the move was the opportunity to create a clinic that better reflects the way I like to work. Myotherapy isn’t about rushing people through appointments, and is more about yes, hands-on treatment, but exercises play a crucial role in your recovery journey, Whether you’re coming in with persistent neck pain, recovering from a sporting injury, managing lymphoedema, or seeking Manual Lymphatic Drainage, treatment works best when both practitioner and client have a calm, comfortable environment. The new clinic at 325A Moreland Road, Coburg, gives me exactly that. Indeed, there is a dedicated waiting room as soon as you walk in. From there, you can access the studio, which is presented with a dedicated fitness class space, and again, a third space, which is only for massage. This all set up, gives me the opportunity to keep expanding the quality treatment for Melbourne Massage and Treatment while maintaining the one-on-one care that has always been at the centre of my practice. Easier to Reach Another advantage of the Coburg location is accessibility. Many of my clients travel from the surrounding suburbs, including: Pascoe Vale Brunswick Preston Reservoir Fawkner Thornbury Essendon Kew Fawkner Being located on Moreland Road makes the clinic easy to reach, regardless of whether you’re driving or using public transport. In fact, parking is straightforward, with unlimited parking on Haig Ave, the side street of the clinic. At the old location in Fitzroy North, I know, parking was a bit of a challenge. After all, arriving stressed because you’ve spent twenty minutes looking for a parking spot isn’t the ideal way to start a treatment session. And if you don’t drive, and you want to opt for public transport, you can easily reach the clinic via tram, bus or train. The trams that stop close by are 6,19 and 58, and the train stop close by is Moreland Station. The bus 510 stops right in front of the clinic. Staying Close to Melbourne’s Northern Community Throughout my career, I’ve enjoyed working with people from all walks of life; indeed, I learned many treatment techniques, which would give me the opportunity to get to know more people and more conditions. Among those presentations, we find: Office workers dealing with chronic neck and shoulder pain Athletes wanting to improve recovery People living with lymphoedema who need ongoing management Clients recovering from surgery People simply want to move more comfortably again Coburg sits right in the heart of Melbourne’s northern suburbs, making it an ideal location to continue supporting this diverse community. More Than Just a Change of Address Again, this relocation is not just about changing the clinic’s postcode. It was about creating a space that allows Melbourne Massage and Treatment to continue growing while staying true to the philosophy I’ve always believed in: “Step by step – Move More, Live Well”. I don’t believe treatment should be rushed, and if you know me, you know that well. I don’t believe every client fits into the same treatment plan; indeed, everyone needs a different level of care and attention to detail for their best performance and well-being. Lastly, I don’t believe pain should simply be masked without understanding why it’s there; therefore, I always share with my client my clinical reasoning and the “why” I take a certain approach to their presentation. How is all of this implemented in my Myotherapy Coburg Clinic? Well, the answer is easy: every appointment starts with listening to your concern. Only then do we decide together on the most appropriate treatment approach, because the treatment that works best for you, may differ from the one that works best for someone else. Looking Forward This move represents an exciting new chapter for Melbourne Massage and Treatment. I’m grateful to every client who has supported the clinic over the years, whether you’ve been seeing me since my earlier days in Coburg, joined me in Fitzroy North, or are discovering the clinic for the very first time. If you’re looking for a Myotherapist in Coburg, or you’re seeking treatment for lymphoedema, Manual Lymphatic Drainage, remedial massage or musculoskeletal pain, I’d be delighted to welcome you to the new clinic. I look forward to helping you move better, feel better, and get back to doing the things that matter most. FAQ – Myotherapy and Lymphoedema Clinic Coburg
Tag Archives: coburg
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Why I Chose Coburg for My Myotherapy Clinic
I had been looking for a new space to relocate my Myotherapy Clinic, and when [...]
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Lipalgia Syndrome or Lipoedema? Why the Name Matters
Lipalgia Syndrome is a name for a condition that most often, and more commonly, we [...]
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Melbourne Massage and Treatment Is Returning to Coburg in July 2026
After two wonderful years in Fitzroy North, I am now ready to announce that Melbourne [...]
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When You Should Stop Running? And For How Long?
Here at Melbourne Massage and Treatment, Myotherapy Clinic in Coburg, when treating patients who love [...]
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Pillow For Neck Pain: What You Need To Know
When treating someone for neck pain, a common question I get asked is: “Should I [...]
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Lipalgia Syndrome is a name for a condition that most often, and more commonly, we all call Lipoedema. But why so? And why Lipalgia Syndrome would be more accurate than Lipoedema? My name is Giovanni, and I am a Myotherapy and Lymphoedema therapist who runs Melbourne Massage and Treatment in Coburg. Here at my clinic, I get to work often with clients who have been diagnosed with Lipoedema or clients who are suspicious of having Lipoedema. That said, it can happen that the client themself, are confusing one condition (Lipaglia Syndrome or Lipoedema) for something else, and that’s also because they see oedema in their limb, and associate that with having Lipoedema. But we now know that oedema is not a symptom of Lipoedema unless we are looking at Lipo-Lymphoedema, a really advanced stage of the syndrome, which is not as common as we think. Let’s break down the names: Lipoedema and Lipalgia Syndrome The term Lipoedema combines the Greek word lipo (fat) with oedema (swelling). Unfortunately, as mentioned above, this terminology can be misleading. This happens because by reading the name, we think we have to see an oedema in this presentation, where an oedema, actually, should not be. Because an oedema is caused by a dysfunctional lymphatic system, which is not what we look at when talking about Lipoedema. In fact, Lipoedema is actually a chronic, painful disorder of abnormal adipose (fat) tissue. This is why an increasing number of clinicians have suggested that the condition would be more accurately described as Lipalgia Syndrome, meaning Lip (fat) algia (pain), therefore, painful fat. Then, all this said, to clarify what’s going on with the lymphatic system, there are several investigations that look into the exact role of the lymphatic system in lipoedema, and by now, it is well established that lipoedema is a different condition from lymphoedema. This is because the lymphatic system is generally intact in the early and moderate stages of lipoedema, although secondary lymphatic overload can develop in advanced disease, leading to lipolymphoedema. This distinction is important because the diagnosis, because the treatment approach is different for lipoedema than for lipolymphoedema. Pain Is the Hallmark Symptom for Lipalgia Syndrome One symptom that can be used to mark the difference between Lipalgia Syndrome (or Lipoedema) and other conditions is pain. Patients commonly describe their legs, hips, buttocks or arms as: aching heavy tender to touch painful even with light pressure bruising easily feeling constantly sore without a clear injury In fact, unlike obesity, where enlarged fat tissue is usually painless, Lipalgia presents with diffuse, persistent pain throughout the affected tissues. If someone presents with some of the above symptoms and with a body that mimics the look of Lipoedema, but they don’t experience any pain, well, they don’t have Lipoedema. And again, that’s why we should call it Lipalgia Syndrome, because what we have to look for, is not oedema, but pain, as main symptom. That said, this pain often limits exercise tolerance and significantly affects quality of life. Current research consistently identifies pain as one of the defining characteristics that separate lipoedema from obesity and many other fat disorders. Therefore, from a clinical perspective, this symptom (pain) is essential to diagnose someone with Lipalgia Syndrome (Lipoedema). On the other hand, if a patient presents with enlarged legs or arms without pain, it is worth carefully considering whether the diagnosis is truly Lipalgia Syndrome (Lipoedema). Other conditions may be more likely, including: obesity with disproportionate fat distribution lipohypertrophy lymphoedema chronic venous disorders mixed presentations involving more than one condition Therefore, don’t try to self-diagnose with social media or a simple Google or AI search, as the reality of facts is way more complicated. Why the Name “Lipalgia” Makes More Sense The use and understanding of language influence how diseases are understood. In fact, the word lipoedema understandably directs attention towards swelling and fluid accumulation, when in fact the most disabling symptom for many patients is pain. That’s where the term Lipalgia shifts the focus towards what patients actually experience every day: chronic painful adipose tissue tenderness heaviness impaired movement reduced quality of life Although Lipalgia has not yet become the internationally accepted medical terminology, many clinicians believe it better reflects the clinical presentation and may help reduce confusion with lymphoedema. What Is Lipohypertrophy? One of the conditions that is often mistaken for Lipoedema is Lipohypertrophy, because both conditions involve a symmetrical increase in subcutaneous fat, particularly in the legs and sometimes the arms. The key difference is that Lipohypertrophy is generally not painful. So yes, those conditions are really similar, and the people with lipohypertrophy usually have enlarged limbs but do not experience the diffuse tenderness, aching, easy bruising and persistent discomfort that characterise Lipalgia. For this reason, recognising the presence or absence of pain is one of the most valuable aspects of the clinical assessment. And again, an accurate diagnosis is important because management strategies differ depending on the underlying condition. Assessment at Melbourne Massage and Treatment At Melbourne Massage and Treatment in Coburg, I provide comprehensive assessments (not diagnoses) for people experiencing leg or arm enlargement, chronic pain, lymphatic conditions and soft tissue disorders. What I refer to as assessment, and not diagnosis, is the fact that I don’t have the clinical possibility to diagnose anyone with anything, but I can point you in the direction of further investigations to get to understand what is happening to your body. Further investigation can involve talking to your GP about specific tests or referral to a specialist, who can assist you in understanding what your body is going through. Every assessment aims to distinguish between conditions such as Lipalgia (Lipoedema), Lipohypertrophy, obesity-related fat accumulation and lymphoedema so that treatment can be tailored to your individual presentation. Early recognition, education and appropriate management can significantly improve comfort, mobility and long-term outcomes. On my end, I can still offer MLD to overcome pain and where present oedema, and Fitness Class to help you and your body get stronger […]
After two wonderful years in Fitzroy North, I am now ready to announce that Melbourne Massage and Treatment is officially relocating back to Coburg from 1 July 2026. This move marks an exciting new chapter for my clinic, moving into a larger, dedicated treatment space at: 325A Moreland Road, Coburg, 3058, VIC The new location gives Melbourne Massage and Treatment, Myotherapy and Lymphoedema clinic, the opportunity to grow independently in a space designed specifically for client care, wellbeing, and long-term community connection. A New Space In Coburg for Your Well-Being While Fitzroy North has been an important part of my clinic’s journey, the move back to Coburg comes with exciting opportunities. To start with, the location is a shop-front, and so it provides more visibility. There are still plenty of options to reach the clinic via public transport, and greater potential for the clinic to continue growing. Having a standalone clinic also means clients will now be visiting a dedicated wellness space rather than a room inside a GP clinic. This allows for a calmer and more personalised treatment environment focused entirely on massage, myotherapy, recovery, and movement. At this stage, Melbourne Massage and Treatment will continue operating as a single-practitioner clinic, yes, still only me, but ensuring the same personalised care and attention clients have always received. And you are a Melbourne Massage and Treatment client, you know the effort I put in my work. Thank You to the Fitzroy North Community The support from the Fitzroy North community over the past two years has been genuinely appreciated. Every returning client, referral, conversation, and recommendation has helped Melbourne Massage and Treatment grow. Although relocating back to Coburg was ultimately the right decision for the clinic’s future, the connection with the Fitzroy North community will always remain an important part of the business journey. And luckily, the distance between the old and new locations is only a few minutes by car, or a short public transport journey. Services Available at the New Coburg Clinic All current services will continue to be offered at the new Coburg location, including: Clinical Myotherapy Remedial Massage Fitness Classes Manual Lymphatic Drainage (MLD) Lymphoedema Management Lipoedema Management Thai Massage Thai Yoga Importantly, there will be no price increases to any services following the relocation. Clinic Opening Hours In the new location in Coburg, Melbourne Massage and Treatment will maintain the regular operating hours: Monday to Friday: 9:00 am – 7:00 pm Saturday: 10:00 am – 7:00 pm As I currently work by myself, bookings are highly recommended. However, walk-ins are still welcome whenever availability allows. Clients can check live availability through the online booking system. Parking and Public Transport Now, of course, how can you get there? Well, getting to the new clinic is simple, whether driving or using public transport. Parking 1-hour parking is available directly in front of the clinic: Monday to Friday: 8:00 am – 6:00 pm Saturday: 8:00 am – 4:00 pm There is also plenty of unrestricted parking available on Haig Avenue, located directly next to the clinic. Public Transport Options The clinic is well connected by bus, tram, and train services: Bus 510 – Shamrock St/Moreland Rd stop directly in front of the clinic Tram 19 – Stop 28 (Moreland Rd/Sydney Rd), approximately 10 minutes’ walk Tram 6 – Stop 133 (Moreland Station/Moreland Rd), approximately 10 minutes’ walk Tram 58 – Stop 40 (Moreland Rd/Melville Rd), approximately 11 minutes’ walk Moreland Station – Approximately 10 minutes’ walk Accessibility Information The new clinic space in Coburg is larger and more comfortable; however, please note that the premises currently do not have disabled toilet access. Clients with accessibility concerns are encouraged to get in touch before attending so arrangements and suitability can be discussed. Looking Ahead Returning to Coburg feels like coming home for Melbourne Massage and Treatment. The move represents a fresh start, greater independence, and an opportunity to continue building a trusted local clinic focused on high-quality treatment and personalised care. From clinical myotherapy and remedial massage to lymphatic care and Thai massage, Melbourne Massage and Treatment looks forward to welcoming both returning and new clients to the new Coburg location from 1 July 2026. FAQ
Apr
Neck pain and or upper back pain often originates from a disbalance of mobility and stability joints along the spine, including poor scapula-thoracic joint stability and thoracic mobility. Indeed, a hypermobile scapula can lead to instability, muscular imbalances, and chronic tension in either the shoulder joints or the cervical. Therefore, assuming that neck pain is only a neck issue is a bit limiting. We need to look at the bigger picture and target the right reason why you are in pain. In this blog, we are going to look at how scapular stabilisation exercises can restore balance, enhance posture, and reduce neck pain. Understanding Scapular Stability and Hypermobility The scapula, or shoulder blade, plays a vital role in upper-body movement and stability. It acts as the foundation for arm motion, connecting the humerus to the thorax through the scapulothoracic joint. When control is compromised, which is common for those with general hypermobility or for those who have scapular hypermobility, the result can be excessive movement and discomfort. Consequences of having a hypermobile scapula are: Neck and shoulder pain Reduced athletic performance Increased injury risk Muscle fatigue and tension As is often recommended, we need to look at strengthening as a way to improve muscular control of the joint, and in this case, we would look at: rhomboids, trapezius (upper, middle and lower), and latissimus dorsi, which is essential for restoring balance and function. Mobility Comes First: The Foundation of Stability As already mentioned in so many other blogs, and as I educate my clients all the time, before introducing strengthening exercises, mobility must be addressed. A stiff thoracic spine forces the scapula to compensate for many shoulder movements, leading to muscles originating and or inserting in the scapula to be overused, leading to pain and discomfort. Essential Thoracic Mobility Exercises There are some really easy exercises that you can do to pick up on thoracic mobility. Here is a short list: Foam Roller Thoracic Extensions Open Book Rotations Thread-the-Needle Cat-Cow Mobility Drill Diaphragmatic Breathing Exercises Those exercises would help in restoring thoracic mobility, preparing the groundwork for effective scapulothoracic stability exercises. Key Muscles for Scapular Stabilisation Now we can look at the muscle that we would need to strengthen to create a better scapular stabilisation. Rhomboids Function: Scapular retraction and stabilisation. Importance: Provide postural support and control during pulling movements. Recommended Exercises: Resistance Band Rows Prone T Raises Seated Cable Rows All those exercises can be easily delivered at home, with some decent resistance bands, or with light weights. But don’t let the simplicity of these rhomboid exercises fool you, as prone T raises, to start with, are enough even with no weights, as the weight of your arm is already enough. Trapezius (Upper, Middle, and Lower) Function: Elevation, retraction, and upward rotation of the scapula. Each fibre group has a different role regarding the scapula movement.Importance: The lower trapezius is essential for shoulder stability and posture. Recommended Exercises: Prone Y Raises Wall Angels Face Pulls Shoulder Shrugs Again, those exercises don’t require a full gym set-up, but some strong resistance bands and light weights would do. Latissimus Dorsi Function: Shoulder extension, adduction, and thoracic stability.Importance: Connects the upper limbs to the trunk and supports efficient movement. Recommended Exercises: Straight-Arm Pulldowns Lat Pulldowns Assisted Pull-Ups Resistance Band Pulldowns Scapular Stabilisation Exercises for a Hypermobile Scapula Now that we have looked at which exercises are ideal for what muscle or muscle group, we can look at a combination of those based on generic fitness levels. Those exercise lists are obviously a generic recommendation, and unless we have already done some work and assessment, I would not suggest picking and choosing an exercise routine and trying your best to sort out your pain. Beginner Level Scapular Setting Exercises Wall Slides Isometric Holds Against a Wall Serratus Anterior Punches Intermediate Level Prone Y and T Raises Resistance Band Pull-Aparts Face Pulls Incline Dumbbell Rows Advanced Level Landmine Presses Farmer’s Carries Overhead Carries Pull-Ups with Controlled Scapular Movement Furthermore, these exercises for scapular stability enhance neuromuscular coordination and are particularly beneficial for individuals with hypermobility. How Scapular Stability Reduces Neck Pain While we can’t directly associate hypermobility of the scapula with neck pain, we also know that poor scapular control often leads to overactivation of the upper trapezius and cervical muscles, contributing to neck pain. By strengthening the stabilisers of the scapulothoracic joint, mechanical stress on the neck is reduced. Therefore, here is a list of the benefits of scapular stabilisation exercises: Improved posture Reduced neck and shoulder pain Enhanced thoracic control Increased muscular endurance Better movement efficiency Lower risk of injury How We Support Scapular Stabilisation at Melbourne Massage and Treatment At Melbourne Massage and Treatment, in Coburg, the treatment of scapular stabilisation starts from a tailored assessment of your presentation, looking at: Overall hypermobility Your clinical history Past and present sports activities Site of pain Pain time frame That and more information are essential to understand what your experience is, and what we can do about it. Hands-on treatment, like remedial massage or myotherapy, would be the first step to relax the body and allow you to feel and move better. The next step from that would be guiding you throughout exercises that you can deliver at home or at the gym, at your own time, so that you can take control of your pain and your presentation. All of this can be easily delivered along a treatment plan. And to simplify the whole process, I also offer a FREE 15-minute Online Consultation, where we can start looking into your presentation and understand what has been done till now and what needs to be done at this stage.
Apr
If you have been at the clinic most recently, you may have heard me talk about LLLT (Low-Level Laser Therapy). LLLT is one of those tools that quietly adds a lot of value to any treatment modalities I get to offer, without making a big fuss, and without increasing the service fees. So yes, in this blog, we are going to look into why I use it, what the science says, and, most importantly, what it can do for you. First Things First: What Is Low-Level Laser Therapy? The simplest explanation I can share is that LLLT (also called photobiomodulation) uses specific wavelengths of light to stimulate your body at a cellular level. Indeed, LLLT is not a hot or burning type of laser, but it is a low-intensity, non-invasive light that interacts with your tissues to encourage healing and reduce pain. This is possible because LLLT stimulates the cell in producing more ATP energy (cell energy) which than can be used for the cell to replicate. Simply, it helps your body do what it’s already trying to do, just more efficiently. What Does the Science Say About Low-Level Laser Therapy? As a practitioner who offers his service based on scientific recommendations, I’m very particular about what I bring into the clinic. If it’s not backed by solid research, it doesn’t stay. Therefore, here’s what recent PubMed evidence tells us: Pain Reduction In a systematic review by Diaz et al. (2025), they looked at 44 randomised clinical trials and found that LLLT can reduce pain by 60–70% in certain musculoskeletal conditions (in this case, TMJ) while also improving function. When a systematic review shows such results, it is considered strong evidence. Supports Injury Recovery & Reduces Inflammation When looking at Lawrence J. Sorra K., (2024) review, that did focus on Low-Level Laser Therapy (LLLT) for Acute Tissue Injury or Sport Performance Recovery the highlighted facts about LLLT are: Modulate inflammation Improve tissue repair Support recovery after injury All with minimal risk or side effects. That said, in this review, it is also highlighted how, in acute injury, there is a lack of evidence for LLLT effectiveness. In conclusion, than, is shown how no side effects are present and how LLLT is a safe therapy to be add to other modalities, especially fitness classes. Works Best as an Add-On (Not a Replacement) About this last statement, that LLLT is not a substitute for other modalities, we have a meta-analysis by Awotidebe A. et al. (2019), which shows how LLLT can provide additional short-term pain relief when combined with exercise or therapy, even if it doesn’t always change long-term function on its own. And this is the key point most people miss. LLT is not magic; It’s a multiplier. Exercises are the medicine. Why I Use LLLT at Melbourne Massage and Treatment? I decided to invest in the usage of Low-Level Laser Therapy SymbyxBiome DuoCare 904, which operates in a wavelength range consistent with what research suggests is effective (typically around 800–900nm), as it can be an effective treatment modality to help my patient feel better, reduce their inflammation and pain, so that they can move better and be able to deliver exercises without bein in too much pain. And here is another important part: I don’t charge extra for it. Why? The answer is simpler than you may think. LLLT is not a “standalone service” in my philosophy; it’s a value-add. If it can: Reduce your pain faster Help your tissues recover better Improve your overall outcome Then, as with any other therapy, it belongs inside your session, not on top of your invoice. What LLLT Does Feel Like? When telling people what LLLT feels like, I respond with: “Drop your expectation”. In fact, you will feel: No heat No discomfort No downtime And yet, underneath the surface, your cells are being stimulated to: Produce more energy (ATP) Improve circulation Reduce inflammatory markers That’s where the real magic happens. It is a way to make your body do what it does normally, only faster. And there is no side effect. What Condition Can Benefit Best From LLLT? Conditions where LLLT is recommended for are: Persistent muscle pain Tendinopathies Jaw pain (TMJ) Post-injury recovery Fibrosis Scar tissue Any presentation would need treatment that lasts 10 to 20 minutes, and the frequency of treatment can be 2 to 5 times a week, with results of pain relief after 3 to 6 weeks. Those numbers vary depending on the type and location of the injury. What we know is that for the early stage, it is better to have more frequent treatment, and after week 1, the treatment can drop from 4 to 5 times a week to 3 times a week, till once a week for major injury if the treatment has to go on for 5 to 6 weeks. Why Frequency Matters As mentioned above, LLLT works by stimulating your cells, particularly the mitochondria, to produce more energy (ATP), which helps with: Tissue repair Reducing inflammation Pain modulation But that effect doesn’t last forever; cells need a more frequent stimulation to obtain the best results. Therefore, if sessions are too far apart, you lose momentum, but if they’re too close without reason, you’re not adding extra benefit. So that’s why, in the initial phase of an injury, we work more often to boost the recovery, and once the recovery is nearly optimal, and you are doing your exercises and structural strength, then the LLLT session can be placed further apart. What Is The Bottom Line Regarding Low-Level Laser Therapy? After so many years in the massage industry, and after all the research and studies of different modalities, there is one thing that I have learned. There’s no single “miracle treatment.” But, on the other hand, there are combinations that work extremely well together. Hands-on therapy + movement + the right adjunct tools, that’s where results happen. And LLLT is one of those tools. So drop your expectation of magic and no effort […]
Mar
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 […]
Mar
While I guide my client during a 1:1 fitness class at Melbourne Massage and Treatment, a Myotherapy clinic in Coburg, 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 Coburg, 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 Clients Inside […]
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 Coburg, 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 Coburg, 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 Coburg, 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 Coburg, 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 healthy is […]
Mar
At Melbourne Massage and Treatment in Coburg, 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 Coburg, 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, Coburg. For those who decide to commit to a change, a positive change, for their well-being, there are 5 or 10 class packages […]