Sarah Layne
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Build Core Strength

You will learn the fundamental core strengthening exercises, tools and tips for a functional and strong core.

 

Wholewoman will guide you every step of the way:

 

  • To remove the guesswork from breathing techniques 

  • Core strengthening training

  • Tummy gap (Diastasis Rectus)

  • Gain the confidence to use the strategies learnt

 

These exercises will help to achieve your fitness goals before you know it your core muscles will be responding correctly in your everyday activities.

Hip Mobility

Do you know which way your pelvis tilts?  Imagine your pelvis is in a bowl of water, you will either spill the water forward in an anterior pelvic tilt or the water will spill backwards in a posterior pelvic tilt. We start to address the lower body here because the position in which our pelvis rests will determine how our body organises itself in everyday activities. The inability to move freely in all positions through the planes of pelvic motions will cause overcompensations in other muscles around the body. Our goal is to help identify the missing movements, teach the correct positions thus resorting the pelvis to its neutral place.

 

 This will address the following problems:

 

  • Hip pain 

  • Lower back

  • sacroiliac joint (SIJ joint)

  • Butt pain

  • Greater trochanteric pain syndrome

  • Tailbone pain

  • Piraformis pain

  • Knee pain

  • Hip pinching in the front

  • Tight hamstrings 

  • Fix your Snapping hip

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Relieving Lower back pain

Wholewoman approaches lower back pain by addressing movement patterns used in our daily lives. Some of these patterns, used over time have contributed to some of the ailments above. Our aim is to offer alternative body movements. This knowledge, combined with practice will help to reduce and \ or alleviate lower back pain.

Upper body strengthening 

Upper body strengthening depends on the ability to:

  1. Move your spine through a range of movements and

  2. Expand the ribcage.

 

This will determine your ability to:

  • Building strength for your upper body

  • Being pain free and having no tightness

  • Address any asymmetrically biases in the body

 

The advantages of these are an ability to preform everyday tasks with ease. For examples – unhooking your bra strap, carrying the shopping or lifting weights.

“Anyone who wants to better understand how their body works and how small changes can be equal to bigger changes in how your body functions should sign up!” – Danna

Feet & Ankle mobility 

The way in which the body deals with the impact when our feet meet the ground will determine whether the right messages are sent to the nervous system. This will tell the myofascia system the force needed to stabilise the feet on the ground.

On average we walk 3,000 to 4,000 steps a day. Our feet need to be able to accommodate the impact needed for everyday activities such as walking, running, dynamic functional and efficient movement.  To avoid:

  • Plantar fasciitis

  • Ankle pain

  • Pain in the heel or side of the foot

  • Achilles tendinitis

  • Flat feet 

  • Bunions

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Pelvic floor

Taking the approach of looking at each client as an individual with the big picture to what is going on with the whole body. The pelvic floor is supported by muscles that are either over or under used. Learning to use theses muscles correctly will prevent:

  • leaking when jumping, running, laughing or sneezing and jump worry free

  • Go longer between bathroom breaks

  • Have tools to treat prolapse & Diastasis Recti

  • Eliminate pelvic floor tightness and pain

  • Build lasting pelvic floor strength

  • Learn what makes prolapse worse and how to improve it

  • Decrease heaviness and pressure on your pelvic floor

  • Banish low back pain and stabilize your SI Joint for good

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Soft Tissue Therapy & Myofascial Release

Why Soft Tissue Therapy is so appropriate for treating women in mind for massages because we perform a bespoke, ‘problem-solving’ Soft Tissue Therapy treatment and lifestyle. Addressing:

 

  • The Vagus Nerve, Vagal Tone and Polyvagal Theory for the Soft Tissue Therapist,

  • Ongoing Soft Tissue Therapy Considerations + the Peri to Post Menopause Woman

  • Postpartum

  • Advanced problem-solving strategies such as Post Isometric Relaxation (PIR), Soft Tissue Release (STR) & Muscle Energy Techniques MET’s

  • Myofascial Release and Breath Rehab

  • The Female Core + Respiration

  • Principles of Anti-Inflammatory Nutrition for healthy connective tissue

 

 

Soft Tissue Therapy works to release restrictions, tension, and restore the soft tissue, it can be highly effective in treating core and pelvic floor dysfunction. One example is the treatment of diastasis recti. If there is a lot of tension and restriction in the side wall of the abdominal area, the soft tissue may not be able to return to ‘neutral’ and the gap may be difficult to close. Similarly in pelvic floor conditions such as prolapse, tension in the structure can prevent the pelvic organs to find neutral, resulting in a feeling of heaviness, dragging, or bulging as the organs struggle to manage the pressure. Myofascial release works to remove pulls of tension in the system so the muscles, tissues and organs can return to neutral, and work more optimally.