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Prepared By Rashmi Devulapalli Embrace Natural Healing Through Movement & Body Awareness Let’s be honest — period cramps can feel like a monthly battle. Whether it’s the dull ache in your lower belly, sharp twinges in your back, or the all-over fatigue, it can leave you reaching for the nearest painkiller just to get through the day. But what if you didn’t have to rely on medication every time? What if your body already had the tools to heal, soothe, and support itself — naturally? Let’s explore why period cramps happen, how movement can help, and which physiotherapy-backed exercises can actually ease the pain — plus, which workouts to avoid during this sensitive time. Why Do We Experience Period Cramps? Cramps, or primary dysmenorrhea, occur when the uterus contracts to shed its lining during menstruation. These contractions are triggered by hormone-like substances called prostaglandins. The more prostaglandins your body releases, the stronger and more painful the cramps. These substances can also impact nearby muscles and nerves, leading to nausea, fatigue, or headaches. While painkillers block prostaglandins (and provide fast relief), they don’t fix the underlying imbalance. Over time, frequent use of medication can come with side effects like stomach irritation, hormone disruption, or dependency. Here’s the Good News: Your body wants to heal. And through gentle, consistent movement, you can reduce pain naturally, improve your cycle, and even enjoy a more comfortable period.  Move to Soothe: The Physiology Behind Exercise & Period Pain When you exercise, even lightly, you trigger powerful natural processes that combat cramps: And don’t worry — we’re not talking about heavy gym sessions. Even small, intentional movements make a big difference.  Period-Friendly Exercises Backed by Science According to a systematic review published in MDPI, the following physiotherapy-based approaches have shown significant effectiveness in reducing period pain: 1. Stretching Stretching major muscle groups (like your hips, hamstrings, calves, lower back, and pelvic area) relieves built-up tension and improves circulation to the uterus. Stretch 1– Hamstring stretch- This stretch is useful for the pulling feeling in the legs and low back pain during periods. To get that optimal stretch hold for 30 seconds and relax. Stretch 2 – Full back stretch – This stretch is useful for people who are experiencing heaviness in the upper and lower back. To get the Optimal stretch hold for 30 seconds Stretch Number 3Child Pose – This works for people who experience pain in the lower back and pull their legs in. This helps to relax your legs and give a good stretch to lower back. 2. Isometric Exercises These involve holding a muscle contraction without movement, which activates deep core and pelvic muscles that support the uterus. Here are some easy core isometric  exercises. 2) Isometrics for muscles used for SIDE BENDING (Try to touch your foot and hold this position for 10 seconds 3. Aerobic Movement or Dance Light cardio — like walking, dancing, or cycling — boosts blood flow and endorphin release, which help reduce pain and mood swings. Bonus: It lifts your mood and helps with bloating! 4.  Abdominal or Pelvic Massage Gentle massage (with or without essential oils) calms overactive muscles and reduces spasms. Use light, circular strokes over the lower belly area for 5–10 minutes. 5. Progressive Muscle Relaxation Tensing and relaxing muscles in sequence, along with deep breathing, reduces overall tension and pain sensitivity. Great for stress-related cramps or on low-energy days. 6. Yoga Yoga blends breath with movement, easing physical tension and calming the nervous system. 2) Step wise Surya Namaskaram- Improves  mobility and helps you to feel active and fresh- do 3 sets of Surya Namaskarams Exercises to Avoid During Your Period While movement is powerful for managing cramps, not all exercises are ideal during menstruation. Your body is naturally inflamed, fatigued, and going through hormonal shifts — so it’s important to listen to what it needs. Here are a few types of exercises you may want to skip or modify during your period: 1. High-Intensity Interval Training (HIIT) 2. Inverted Yoga Poses 3. Heavy Lifting or Max Effort Training 4. Intense Core Workouts Respect Your Rhythm Exercising during your period should feel supportive, not stressful. The goal isn’t to burn calories — it’s to move in ways that help your body flow, heal, and feel good. Pain, fatigue, dizziness, or discomfort are all signs to slow down or modify.Every cycle is different — trust your body to guide you.  Say No to Synthetic Chemicals — Say Yes to Natural Healing Period cramps are common, but that doesn’t mean they should be your “normal.” With the right movement, mindfulness, and body awareness, you can manage and even eliminate monthly pain without depending on painkillers. To get a personalised and tailored exercise program for you we provide healthcare and tele-healthcare services. Contact us: Narrowgate Physiotherapy, Belmore Phone Number: 0478 260 200 Email: admin@narrowgatephysio.com.au Reference: López-Liria, R., Torres-Álamo, L., Vega-Ramírez, F. A., García-Luengo, A. V., Aguilar-Parra, J. M., Trigueros-Ramos, R., & Rocamora-Pérez, P. (2021). Efficacy of Physiotherapy Treatment in Primary Dysmenorrhea: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 18(15), 7832. https://doi.org/10.3390/ijerph18157832

Research from Physiotherapy Research International (2021) found that trust, communication, and empathy are the strongest predictors of patient satisfaction — even more than technical skill. That says a lot about what really matters in care. The Journey from Your First Session to Lasting Recovery I’ve been reflecting lately: what really separates “good enough” physiotherapy from truly exceptional physiotherapy? For many people, physiotherapy is just a single session — a bit of hands-on work, a few stretches, maybe an exercise sheet… and if you’re lucky, a lolly on the way out. But the truth is, a great physiotherapy experience goes far beyond that. As a physio myself, I’ve been thinking about what makes a session — and more importantly, a whole recovery journey — genuinely great. These are some of the reflections I’ve gathered, seeing things through the eyes of both the patient and the practitioner. 1. It Starts with Listening — Really Listening Every great physiotherapy experience begins with a conversation. Not just “Where does it hurt?” but “How is this affecting your life?” A good physiotherapist looks beyond symptoms to understand your story — your work, your goals, your fears, and your lifestyle. That first session sets the tone for everything that follows. You should walk away from that first appointment feeling heard, understood, and with a clear direction on how recovery will unfold — what to do next, what to expect, and how long it might take. “I came in for my shoulder, but I realised what I really needed was someone to help me move with confidence again.” Patients who feel genuinely heard are three times more likely to follow through with treatment and achieve better outcomes. Listening isn’t just kindness — it’s clinical effectiveness. 2. Clarity and Trust: Knowing What’s Next From the very first interaction — even before you step into the clinic — the experience should feel clear, personal, and reassuring. That might start with a friendly voice on the phone who takes the time to listen to your story, or a booking process that’s simple and flexible — whether you prefer to call, book online, or drop in. You’re not just another number in the system. You’re a person with a unique journey, and that should be felt from the very first contact. Once you’re in the session, clarity continues. You should leave knowing exactly what to do, how to do it safely, and what the next steps are. When symptoms improve — even slightly — during the session, that moment of relief builds something powerful: trust. Trust in the clinician.Trust in the plan.Trust in the process. That trust is what keeps you engaged through the ups and downs of recovery — turning short-term motivation into long-term consistency and lasting results. 3. Setting Clear Goals Together A great physiotherapy plan is built around you. The more openly you communicate your needs and goals, the easier it is for your physio to tailor your treatment. It makes each session more meaningful and relevant — a real collaboration where both patient and practitioner are working in sync. That means setting clear, personal goals together, like: Goal-based treatment isn’t just a theory from university — it’s something I’ve seen proven time and time again. When your plan has direction, recovery feels purposeful. Without clear goals, rehab can feel like being on a ship in open water — moving, but not sure where you’re headed. But when both the patient and the physio have the same destination in mind, every session becomes a step toward that shared goal. 4. The Environment Matters Too “White coat syndrome” isn’t just about being afraid in the presence of the practitioner — it’s about how the environment around us can also shape how we feel, behave, and even heal. The space we walk into can instantly influence our mindset.Think about two different rooms: In physiotherapy, this difference matters. A welcoming environment helps people relax, speak freely, and move without fear of judgment. It encourages vulnerability — the kind needed to say, “Actually, this still hurts,” or “I’m struggling with my exercises.” Curved lines, warm colours, and natural materials tend to make spaces feel softer and more human. They remind us that recovery isn’t just mechanical — it’s emotional, too. 5. Feeling Empowered, Not Dependent The goal of physiotherapy isn’t to keep you coming back forever — it’s to empower you to take charge of your recovery. You should leave sessions not only feeling physically better but also mentally stronger — clear on what’s happening in your body, confident in your exercises, and aware of how to prevent the same issue in the future. A great physiotherapist doesn’t just fix problems — they teach you to understand them.They help you think like a physio, so you can make better health decisions for life. “Give someone a fish and they’ll eat for a day. Teach someone to fish and they’ll eat for a lifetime.” – Lao Tzu  The same principle applies in physiotherapy. If we only treat the pain, we give temporary relief. But if we teach you how to move well, manage symptoms, and prevent injuries, we give you the tools to thrive long after treatment ends. Education is where empowerment begins. When you understand why pain behaves the way it does, you’re no longer afraid of movement — you’re in control of it. 6. Accountability and Follow-Up: The Missing Piece Here’s a surprising fact: patients retain only around 10% of what’s spoken during a session. That’s why great physiotherapy experiences include follow-up systems — things like: These touchpoints help bridge the gap between clinic and home, ensuring that what’s learned in one hour can make an impact every day. 7. Adapting as You Progress Recovery isn’t linear. Some weeks you’ll feel amazing, other weeks not so much — and that’s okay.  A great physio adapts with you, adjusting your plan as your body and goals evolve. They know when to push and when to pull back. They celebrate your progress

By Rashmi Devulapalli In the pursuit of strength and endurance, many people overlook a foundational component of fitness: muscle stability. While lifting heavier weights or running faster may seem like signs of progress, neglecting stability can set the stage for injury and long-term dysfunction. Whether you’re an athlete or just someone aiming to stay active, understanding and improving muscle stability is crucial. Why Muscle Stability Matters Muscle stability refers to the ability of your muscles to maintain joint alignment and control movement throughout a range of motion. It’s what keeps your body steady during both dynamic and static activities. Stabilizing muscles—like the deep core, glutes, rotator cuff, and muscles around the ankles—act like your body’s internal support system. Without stability, your body compensates using incorrect patterns, increasing strain on joints and ligaments. Mechanism of Injuries Due to Poor Stability Lack of muscle stability often leads to poor movement control, which increases the risk of both acute and overuse injuries. Here’s how: These injuries are not exclusive to athletes. Office workers, parents, and older adults experience similar issues, often due to postural imbalances and underused stabilizer muscles in daily life. Assessing Muscle Stability: A Preventive Approach A musculoskeletal (MSK) assessment is a valuable tool to evaluate your body’s stability. This typically includes: Based on the assessment, targeted exercises can be prescribed to improve weak links,  enhance control, and reduce injury risk. Conclusion: Prevention is the Best Cure Injuries can derail your fitness journey or daily life—but many are preventable. Don’t wait until pain forces you to slow down. Prioritize your stability now. Get a general MSK assessment, identify your weak spots, and work on them proactively. Make sure you have your musculoskeletal assessment done as part of your yearly health checkup. Remember: Strength and endurance may power you forward, but stability keeps you safe. Book a session with NarrowGate Physiotherapy for your Musculoskeletal Assessment and know your level of stability.

Most people already know that smoking is “bad for you,” but what often gets overlooked is just how many parts of the body it affects—and how deeply it interferes with everyday health, rehab, and performance. Beyond the well-known risks of cardiovascular disease, cancer, and chronic respiratory disease (the world’s three leading causes of death), smoking has wide-reaching effects on the body’s ability to move, heal, and thrive. Let’s break it down. Why smoking makes life harder on your body For your body to perform at its best—whether that’s exercising, recovering from an injury, or just getting through the day—your heart, lungs, and muscles need oxygen-rich blood. When you inhale cigarette smoke, harmful chemicals like carbon monoxide attach to red blood cells. This blocks oxygen delivery to tissues. Less oxygen means: Cardiovascular effects Smokers typically have a higher resting heart rate because their heart has to work harder to pump oxygen-poor blood. This puts enormous strain on the system and raises the risk of strokes, heart attacks, and blood clots. Smoking can also: Respiratory effects Because smoke is inhaled, the lungs take the biggest hit. Tar coats the lungs like soot in a chimney, reducing their elasticity and compliance. Over time: This is why smokers often feel out of breath with even small amounts of exertion. Musculoskeletal effects Smoking doesn’t just affect the heart and lungs—it also weakens bones and muscles. Quitting: How to make change possible We know quitting isn’t easy. For many people, smoking is a coping strategy for stress, routine, or comfort, not just a nicotine addiction. That’s why simply saying “just quit” doesn’t work. Health professionals often use the Ask, Advise, Help (AAH) model—an approach that’s sensitive, empathetic, and practical. Ask: Advise: Help: Final thoughts Smoking touches every part of your body—your heart, lungs, bones, and muscles. It steals your energy, slows your recovery, and puts your long-term health at risk. But the story doesn’t have to end there. With the right support, practical strategies, and a focus on your personal goals, quitting is absolutely possible. Every smoke-free day is a win for your health, your future, and your freedom. Written by Jonathan Lee (Physiotherapist)

When we think about high performance — whether it’s training hard at the gym, grinding through long workdays, or bouncing back from an injury — most of us focus on the obvious stuff: the workouts and the rehab sessions. But here’s the thing: what you do between those efforts matters just as much, if not more. Sleep, nutrition, and stress management are the behind-the-scenes forces that allow your body to adapt, repair, and come back stronger. If these aren’t dialed in, it won’t matter how hard you train or how detailed your rehab plan is — your body simply won’t be able to recover or perform at its best. 🛌 Sleep: Your Body’s Built-In Recovery System You don’t get stronger during a workout — you get stronger after it, while your body’s repairing itself. And that repair happens most powerfully during deep, restful sleep. While you sleep, your body: When you skimp on sleep, the opposite happens: growth hormone drops, cortisol (your stress hormone) rises, pain sensitivity increases, and tissue repair slows. That means slower recovery, lower performance, and even higher risk of injury. ✅ Takeaway: Sleep isn’t just downtime — it’s part of your training. Protect it like you protect your workout time. Aim for 7–9 hours a night and build simple sleep habits like: 🍲 Nutrition: Fuel for Growth and Repair Every training session, rehab exercise, or demanding day uses up fuel and causes small amounts of tissue damage. Nutrition is how you give your body the raw materials it needs to rebuild and adapt. Here’s how good nutrition helps recovery: When nutrition falls short, recovery slows, tissues stay irritated, and fatigue piles up — often showing up as nagging injuries, plateaus, or slow rehab progress. ✅ Takeaway: Food isn’t just fuel — it’s building material. Aim for balanced meals with lean protein, complex carbs, healthy fats, and plenty of colorful fruit and veg. And drink water throughout the day. 😮‍💨 Stress: The Silent Performance Killer Stress isn’t just “in your head.” It directly affects how your body heals, performs, and even how much pain you feel. A bit of stress can sharpen focus, but chronic stress holds you back. High stress levels can: On the flip side, managing stress creates the perfect environment for your body to recover. Even small daily habits — like deep breathing, mindfulness, or walking outdoors — can lower stress hormones, improve blood flow, and calm your nervous system. ✅ Takeaway: Stress is part of life, but unmanaged stress will drag down recovery and performance. Make stress-management part of your routine just like you do with workouts and meals. Simple ways to manage stress daily: Bringing It All Together The people who recover fastest and perform their best aren’t just the ones who train the hardest — they’re the ones who take care of the stuff in between: sleep, nutrition, and stress.If you want to stay active, injury-free, and performing at your best, start here. Rehydrate. Refuel. Repair. Rest. Build the foundations — and your body will take care of the rest. Written by Jonathan Lee (Physiotherapist)

If you’re a driven professional who thrives in the boardroom and loves competing on the weekend — whether it’s on the football field, basketball court, or tennis court — you know the high-performance mindset doesn’t switch off. You push hard at work, you push hard in sport… and sometimes your body pushes back. At Narrow Gate Physiotherapy, we see this all the time — successful men who know the value of looking after their health but still find themselves battling recurring injuries, slow recovery, or fatigue that affects both work and play. Here’s how to manage the balancing act between high stress and high performance. 1. Understand the Cumulative Load Stress isn’t just what you feel at the office. Your body sees mental stress and physical stress as part of the same overall “load.” A tough week of deadlines and back-to-back meetings can slow your recovery from sport just as much as an intense training session.Pro tip: If you’ve had a high-stress work week, adjust your training load accordingly. A lighter, more mobility-focused session can keep you moving without tipping you into injury territory. 2. Treat Recovery Like a Meeting You Can’t Miss In business, important meetings are non-negotiable. Recovery should be the same. This means: Prioritising your health by adding it in your calendar before other commitments crowd them out. Pro tip: Think of recovery as an investment in your next performance, not an optional extra. 3. Upgrade Your Warm-Up and Cool-Down We’re not 15–18 anymore, where you could just run onto the field and start playing at full tilt. As we get older, even as fit and competitive athletes, our bodies take a little longer to prepare and recover from intense workouts. Flexibility and range of motion can decrease, meaning we can’t afford to skip pre-activation exercises before the game. Pre-game: Add dynamic mobility work and activation drills to fire up key muscle groups and prepare your joints for the demands ahead.Post-game: Use targeted stretching, breathing drills, and light movement to shift your body from “high gear” back into recovery mode. 4. Address Small Issues Before They Become Big Ones Your body is like your business: small problems ignored become costly later. That mild shoulder twinge or knee ache might be a simple fix now — but without attention, it could cost you months on the sidelines. A thorough physio assessment can spot movement inefficiencies or hidden weaknesses before they lead to bigger injuries. 5. Keep your body well oiled Our bodies get used to whatever we do most. If you spend most of your week sitting in meetings or at a desk, your muscles and joints adapt to that — and that’s a very different demand compared to sprinting, jumping, or twisting on the sports field. That’s why it’s so important to keep things moving during the week. Think of it like keeping the engine running smoothly — a mix of strength work, mobility, and light conditioning helps your body stay ready for the weekend, instead of shocking it with a sudden burst of high-intensity sport. Not only will you play better, but you’ll recover faster and avoid those annoying “Monday injuries.” The Takeaway Balancing work stress and sports recovery isn’t about doing less — it’s about managing your resources like the high-value asset you are.When you invest in your recovery, you’re not just protecting your body — you’re maximising your performance in every area of life. 📅 Book a session with Narrow Gate Physiotherapy and we’ll help you stay strong, agile, and injury-free — from the boardroom to the playing field.