How to keep your muscles happy


Just like a well-oiled machine, your body needs regular maintenance to keep it in optimal condition – particularly if you’ve had a recent injury or are susceptible to ongoing pain and discomfort.

Enter massage. It’s not just a beneficial therapy for treating injuries and muscle soreness. A regular “maintenance massage” is also a key step in your body’s injury prevention plan.


What is maintenance massage?

A maintenance massage is a preventive measure that helps to keep your muscles in a ‘happy place’.

Whether you’re an athlete prone to injuries or an office worker affected by tension headaches, regular maintenance massages can keep muscle pain and discomfort under control.

By focusing on elements such as posture, workout and training, massage helps to enhance performance and improve general strength, flexibility, health and well-being.

According to Bodyline Health International’s Founder, Holly Hicks, maintenance massage can also prevent injury from recurring.

“Regular maintenance massages are a great way to manage any related tension that may lead to injury,” Holly says. “By investing in massages as part of a personalised treatment plan, you’re pro actively addressing potential muscle tension – as opposed to waiting until you get to ‘crisis stage’ to treat your injuries.”

Holly also points out that muscle pain and discomfort that isn’t managed on a regular basis can result in expensive emergency appointments, as well as ongoing disruption to work and daily life. “We see a lot of this at the clinic,” she says. “People ‘forget’ about their injuries when their pain disappears, yet often the underlying cause of their pain is still building up in the background.”


Setting a treatment plan

After you’ve recovered from muscle pain or injury, a maintenance massage should form part of an ongoing treatment plan, according to Holly.

A personalised treatment plan can help to identify the source of any potential pain, discomfort or chronic problems and offer effective, realistic strategies for combating serious injuries.

“We’ll work with you to find out what your triggers are and then put a plan into place to help you achieve your end goal,” says Holly.

Bodyline Health International’s treatment plans can include massage, physiotherapy and chiropractic sessions as well as at-home exercises. “You may start off with weekly treatments, then move to anywhere from 2-6 weekly sessions, depending on your individual needs.”

So don’t wait until you’re in pain to see us – find out more about our remedial massage and sports massage services, and book an appointment today to keep your muscles healthy and happy!

Urban Rabbit gives you 4 super easy ways to spring clean your body

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Dearest Spring, welcome back!

‘Tis the beginning of green leaves, fresh flowers, juicy fruits, blue skies, sandy beaches and runners.

Naturally and instinctively you may be feeling the need to “clean out” around this time of the year, emotionally or physically. It’s because every now and again the body asks for a bit of extra help so it can keep you functioning optimally.

But sometimes we don’t know how to “clean out”. It’s important to listen to your body as much as possible and start “cleaning out” in small ways.

Health is interrelated and so if you decide to just start exercising you will likely notice that you will want to eat cleaner, drink more water and get more rest. And as a result, these efforts will improve your health. And if not, don’t panic. A journey always comes with its obstacles. One common obstacle is learning how to transition out of winters baked goodies to summer salads and television and fires to outdoor walks and sunsets. Right?

First and foremost, clean the kitchen including that fridge and those cupboards. I know its a big job but you will be surprised with what you will find and what you likely don’t need. This will make your kitchen feel lighter and will enable you to fill them with new and fresh produce.

Breakfast and snacks are generally easy places for people to begin some changes. So if you have been eating sweetened porridge, pancakes, toasties, eggs and bacon for breakfast try introducing a fresh juice, a smoothie, granola with yogurt and berries or rye toast with mashed avocado, with fresh herbs, poached eggs and/or feta cheese accompanied with some herbal tea. You will very quickly begin to feel lighter. As for snacks, leave those chips, chocolates and hot donuts and fall in love with your local farmers fresh fruit, veggies with dips, salads or homemade bliss balls.

Here are some recipes to help get you started:

1. Gimme Summer That! – Juice

2 oranges

1 cup ripe pineapple

1 cup strawberries

1. Place all the ingredients through a juicer. Serve as is or over ice.

2. Mango Mantra – Smoothie

4 cups freshly squeezed apple juice

1 cup fresh or frozen mango

1 lebanese cucumber

Handful of baby spinach

2 sprigs of mint

1. Place all the ingredients into a blender and blend until smooth.

3. Wild Pesto

2 cups basil

1 cup stinging nettle leaves (or rocket, coriander, parsley)

1/2 cup pine nuts

1/2 cup olive oil

Juice of 1 lemon

1/2 teaspoon salt

1. In the food processor process all the ingredients until well mixed. {I enjoy my pesto not too dry but not too wet and not too smooth but not too chunky. Just perfect!}

*Store in a glass jar and seal it with some olive oil to prevent it from going dry and getting any mould on top. Will store for up to a week in the fridge.

4. Bliss Balls

2 cups cashew butter

¼ cup cacao powder

¼ cup raw honey or agave syrup

4 medjool dates, pitted

1 tablespoon cacao or coconut oil

1 teaspoon ground cinnamon

1 vanilla bean, scraped

Pinch of salt

1. In a food processor combine the cacao powder and cashews and pulse into a course flour. Slowly add in the oil and then the remaining ingredients until well mixed.

2. Form into balls with an ice-cream scooper or with your hands, about a tablespoon in size. An option is roll the balls into cacao nibs or cacao powder until well coated.

3. Place in the refrigerator for 30 minutes. Will keep up to a week in the fridge.



Last but not least, if you are finding it hard to get off the couch book yourself in with an outdoor sport or gym to keep you motivated. Alternatively, invite your friends to go for walks with you. Everyone loves company.

Who is Urban Rabbit?

“I am without a doubt a passionate, dedicated and ultimate lover for searching and growing fruits and vegetables and bringing them into the kitchen to make something delicious, interesting and original. I believe cooking is like art, you only need to know a few basic skills to start you off to your own unique skills and creations.”

Click here to find out more on Urban Rabbit, her raw food classes, videos & recipes.

Improving your long term health: Movement is medicine.

When it comes to our health, most of us have some sort of medical condition that runs in our family – whether it be high blood pressure, diabetes, or any other genetic health issue. So if you’re at risk of developing something later on in life, are you doing everything you can now to prevent it? That’s what challenged Move Physiotherapy & Pilates principal Physiotherapist, Peter Tziavrangos, to investigate his own exercise program, and see what else he could be doing for his own health. 

A recent health scare in the family, reminded me that my genetic make-up puts me at risk of diseases like type-2 diabetes, and heart disease.  It reminded me that I was due to catch up with my own GP to discuss these diseases and what I could do proactively to help prevent them.  As with most diseases, there are some modifiable risk factors, and for me the key things are maintaining a healthy diet and exercising regularly.  The other really important think is sensible screening/testing, which the GP outlined for me.

So a few blood tests later, I was told that I don’t have a cholesterol problem, or diabetes….yet.   So then it was time to look at my exercise regime and diet, and ensure I’m doing the right frequency, type and intensity of exercise.

I have always been an active person, but there are so many variables in an exercise programme that sometimes we need a bit of help to set goals and to have the correct programme prescribed and reviewed regularly.  So I had a good hard look at what I had been doing, and decided that in addition to my regular commuting to work by bike, longer weekend bike rides and weekly Pilates that I need to add some more intensity to both my cardiovascular and also strength training.

The simplest thing I could do is add a few running sessions to my week. Which doesn’t take a lot of time (30-60 mins) and I have been able to do in the morning before the kids wake up.  I visited The Running Company (conveniently located across from the practice, and whom I highly recommend for running related products/shoes and advice) and added a GPS running watch to my gadget list!  It has allowed me to measure my distance, speed and heart rate to ensure I am exercising at the correct levels to achieve my goals.

Being a bit of a stats nerd, I like to measure and document these things, so here are the hard stats for the first four weeks!

9 Runs – 51.6km in total, with varied distances (Short run on Tuesday and Thursday mornings, and a longer run on the weekend).  I’ve got my pace down to around 6 minutes per kilometre now, but am hoping to get that at least 30 seconds faster in the next 4 weeks.  Watch this space!  I’ve also lowered my body fat percentage by about 2 percent (yes I have another gadget for that!), and lost around 3kg of weight – not a bad side effect either.

My goal in the first four weeks was just to establish some new habits – running 3 times per week, plus continuing my cycling.  Mission accomplished.

The riding distance consists mostly of riding to work, so they are mostly low intensity, and so I have set two goals for myself to improve this.  They are to be fit enough to complete two long distance rides in January 2015 – one is the BUPA challenge ride (approximately 150km from Glenelg to Mt Barker) and the other is a fundraising ride for JDRF (Juvenile Diabetes Research Foundation -160km in the Barossa Valley).  These goals are months away, but need lots of preparation and training.

A medium term goal is to do a 10km run by the 12th of October.  This day is the McLaren Vale half marathon (which also includes a 10km race distance).  I’d love to do the half marathon, but am not sure I have enough time to train for that without risking injury.  I’d be really disappointed with myself if I didn’t give my body enough time to adapt to the new training programme and got injured along the way – ‘practice what you preach’ the say!  That said, if the body feels good and I have increased my distances slowly, who knows…

The last thing to add to the programme is strength training.  To this end I need to start lifting heavy things!  Fortunately we now have a gym set up at Move, so I have access to these every day.  Time to decide where to fit it all in though.  At least with a weights programme, I can do that in my lunch break.  I’ll keep you posted and let you know how that is going in my next article.

If you would like some help in getting a programme started for yourself, whether it is for fitness or health reasons please feel free to contact me directly – and I can help you set one up.

Remember – Movement is medicine!

Find out more about Peter & the team from Move Physio & Pilates here.

Our top 4 tips on springing back into sport


The sun is shining, the birds are singing, and the flowers are flowering – it must be time to start exercising again!

If you’ve been hibernating during the colder months, you’re probably thinking about dusting off your trainers and getting focused on your fitness in time for summer. But before you hit the hard and fast workouts with all you’ve got, take a moment to consider our top 4 tips for getting started.

#1 Ease into your training

Many of us are so eager to get back into training after a winter break that we risk overdoing it – and suffering as a result.

Starting slowly, and taking the time to build up your fitness and flexibility, will help you to avoid injury and any associated health problems that come from pushing yourself too fast too soon.

According to figures from Sports Medicine Australia (SMA), up to 50% of sports injuries are preventable. SMA also estimate that one in 17 Australians suffer a sporting injury each year, with rates among females lower than in males.


#2 Set realistic goals

Whether you’re exercising in preparation for a specific event, or you’re simply hoping to increase your fitness and lose weight, setting realistic training goals will help ensure you meet your targets without disappointment.

The Better Health Channel suggest making goals measurable (eg “I want to lose 5 kilos” instead of “I want to lose weight”) and ensuring goals are meaningful and important to you. “For example, if your partner wants you to lose weight, but you’re happy as you are, you may find it difficult to commit to your exercise routine in the long term,” they advise.


#3 Recognise symptoms of overuse

Overuse injuries, caused by repetitive trauma on the muscles and joints, can be prevented if you are familiar with the progression of injury. Overuse injuries can come from overdoing your exercise regime or exercising with incorrect or improper techniques which can strain your muscles.

Research has indicated that overuse injuries are pretty common. One study published in the British Journal of Sports Medicine last year found that overuse problems constituted the majority of injury cases among triathletes and were far more common than acute injuries and illnesses.

Make sure you have a health professional have a look at any niggling overuse injuries, and save your body in the long run! To make an appointment for a sports & remedial massage, click here. 

#4 Give your workout gear a Spring clean

If it’s been a while between workouts, you may need to revamp your exercise gear. When you’re buying new shoes, remember to take the time to go to the right store and be fitted properly.

Refreshing your exercise wardrobe may also help you to get into the exercising zone. Last year, researchers from Northwestern University in Illinois found that we think with our physical experiences, including the clothes that we wear, as well as with our brains. “Wearing a piece of clothing depends on both its symbolic meaning and the physical experience of wearing the clothes,” the study authors wrote. So donning workout gear may make you more likely to get into the exercising mindset – and potentially make your workout more effective, too.

It’s a good idea to chat with your health professional if you have any questions or concerns about starting up your exercise regime after a break. If you’d like to make an appointment to discuss your training and injury prevention, click here.

NATIONAL MASSAGE WEEK 2014 – How massage can enhance your mental health

How massage can enhance your mental health

Massage is great for relieving muscle tension and pain – but it can also do wonders for your mind.

More and more people are finding that maintaining regular massage – and switching off from technology and the distractions of day-to-day life – is one of the best ways to keep stress levels in check.

The specific techniques used in massage, such as long strokes, kneading and circular movements targeting deep layers of muscle and connective tissue, feel amazing and relax the body – which in turn calms the mind.

Additionally, being in a supportive, caring environment with a massage therapist that you trust is also very comforting and relaxing.

It’s thought that massage increases blood flow and releases endorphins (those “feel good” hormones). When these endorphins are released, you’ll generally feel less pain – and, most importantly, your stress levels will be reduced.

If your endorphin levels are high, your mood will be lifted, immunity will be enhanced and you will, quite simply, be feeling pretty darn fantastic.

Research supports the stress-reducing properties of massage

Last year, a survey run by the American Massage Therapy Association revealed that 88 percent of individuals believed massage to be beneficial to their overall health and wellness.

What’s more, a growing body of scientific evidence suggests that that mental health issues such as stress, anxiety and depression can actually be relieved with massage therapy.

Studies have shown that massage has reduced symptoms of stress, anxiety and tension in depressed children, anorexic women, certain cancer patients undergoing chemotherapy, and adults trying to quit smoking.

 Massage reduces stress in the workplace

Work-related stress is something that many of us are all-too familiar with. In fact, 3 out of 4 Australians say workplace stress affects their health.

What’s more, chronic stress at work can impact long-term health – as well as overall productivity – as it often results in long periods of absence.

Something as simple as a massage during work hours has a host of stress-reducing health benefits.

If you’d like to know more about how you can incorporate massage into your workplace, click here.

One study published in the journal Complementary Therapies in Clinical Practice suggested that massage for nurses during work hours helped to reduce stress as well as related symptoms, like headaches, shoulder tension, insomnia, fatigue, and muscle and joint pain.

So if you’re feeling stressed, anxious or worried, a massage can help. And remember, massage has loads of other physical benefits, including improved circulation, reduced muscle tension, improved joint mobility, and faster healing of certain sports injuries, among others.

So make your mental health a priority and consider booking a massage today.

If you’re suffering from symptoms such as chronic stress, anxiety and depression, please see your healthcare professional. Massage should not be a replacement for regular medical care.


Training for City-Bay

Shannan Bodyline

Sports massage provides relief if you are suffering from pain before, during and after exercise, or if you have a sporting injury that requires expert treatment from a professional (and friendly!) therapist.

Sports massage treatments help professional and amateur athletes to prepare for performances, recover afterwards and to keep their muscle health in check. Sports massage can also help to treat your sporting injuries and sports-related health conditions. The sports massage focuses on stretching, deep tissue treatment and other techniques – depending on your specific injury or issue.


Who needs sports massage?

You don’t have to be a professional or even amateur athlete to benefit from a sports massage treatment – anyone who experiences pain around exercising can book a treatment and enjoy the benefits.


Sports massage can help you with:

  • injury prevention – regular massage can help to prevent injury with general muscle maintenance
  • pre-training – sports massage helps to improve joint flexibility, and warm and condition muscles
  • enhanced muscle recovery after exercise – helping to reduce soreness and fatigue
  • soreness or pain
  • strength and flexibility
  • increased circulation
  • stress relief


When should I get a massage around a big race?

Avoid having deeper treatment within 3-4 days of the race.

You run the risk of your legs feeling tired, heavy and sore.

Aim for about a week out from the race and make the focus maintenance – not treatment of a specific issue. If it’s not fixed by now, it’s not likely to improve that significantly in a week.


Our professional massage therapists will design a solution to work with your training regime with specific focus on releasing tension and improving your strength, flexibility and muscle rehabilitation.

Ready to book your sports massage? Call us today on 08 8418 3812 or book online now. There are also discounts for regular treatments – have a chat to our friendly receptionist when you book to find out more.

NEW Stretch Therapy dates announced!

Class times for Term 3 of Stretch  Therapy have been announced! Register your interest TODAY by clicking here, or book by calling us on 8418 3812.


Mondays – 10:00am

Commencing 21st July (10 week term)


Thursdays – 5.30pm & 6.45pm

Commencing 24th July (10 week term)


Barossa Valley:

Wednesdays – 1.30pm & 5.30pm

Commencing 23rd July (10 week term)


Find out more about how Stretch Therapy can help by clicking here.


Stretch Classes are back!

Want $10 off your next massage?

Got a couple of friends who could do with a massage?

We’d love you to help spread the word and share how massage has helped you. So, for every person you refer, we’ll give BOTH of you $10.00 towards you next treatment with us. Just make sure they mention that you’ve sent them in, and we’ll do the rest.

As a bonus, if you refer the most amount of people to us during the current month, you can win your choice of a $250.00 Lululemon voucher OR a 60 minute remedial massage. START SHARING TODAY!


Find out all the tips & tricks to staying at your best!

Always wanted to know how to use a Foam Roller? What about how to start eating healthy? Or have you ever wanted to know when to apply ice to an injury, and when to apply heat?

We have the answers! We’ve talked to the specialists, and put together how-to-videos and educational articles on a huuuge range of topics just for you!

Check out our latest videos here, or read on to see what we have for runners, cyclists, athletes and healthy eaters.


How to help your headache in under 2 minutes! - by Holly Hicks, Remedial Massage Therapist at Bodyline Health


Foam Rollers  - by Holly Hicks, Remedial Massage Therapist at Bodyline Health

Always wanted a foam roller, but have no idea how to use one? A must watch for any runners, cyclists, triathletes, and even if you work at a desk.

Check out the ITB edition, calves & shin splints edition, upper back & neck edition, as well as some extra handy tips here!


Heat Vs Ice: What to apply and when – by Holly Hicks, Remedial Massage Therapist at Bodyline Health

As a musculoskeletal practitioner, one of the most common questions I’m asked is “do I use heat or cold for my problem/ injury?”. Different types of pain or injury will determine whether heat or cold application will be the most beneficial. Used effectively, hot/ cold therapy can reduces recovery time after an injury or help relieve pain and discomfort. By the time you’ve finished reading this article, you will be much more confident in choosing the right application for your specific condition. Read more.


Massage & Exercise – by Holly Hicks, Remedial Massage Therapist at Bodyline Health

“How long should I wait to exercise after a massage?” This is a common question raised by our more active patients and one we thought deserved highlighting. As the warmer weather kicks in, we’re noticing more and more people taking part in new and different activities. So, when can you exercise after massage, or indeed, should you at all? Read more.


Avoiding stress & headaches – by Pete Tziavrangos from Move Physiotherapy & Pilates

In the last part of the year life gets pretty busy!  No real surprise that stress levels start to rise when you consider that students are studying for exams and finishing off course work with deadlines looming, teachers are busily working through marking and report writing, and the rest of us are finalising our own work for the year’s end in addition to the craziness that our busy social lives bring with them. Read more.


Pregnancy massage: Is prenatal massage safe throughout the entire pregnancy? - by Holly Hicks, Remedial Massage Therapist at Bodyline Health

Throughout history, massage has been shown to improve overall health and well-being, reduce stress and relieve muscular tension. Whilst only a handful of studies have focused specifically on pregnancy and massage, the evidence suggest prenatal massage (massage during pregnancy) has the ability to relieve muscular tension and headaches, improve nerve pain, relieve back pain and promote better sleep. Read more.



Want to keep reading? Click here to find out more on nutrition, running, cycling and more.

NEW! Pregnancy Packages & Retreat Day!

Helping new mums and mums-to-be enjoy an active and pain free lifestyle.  Thank you to Kate Ellis Photography x

Helping new mums and mums-to-be enjoy an active and pain free lifestyle.
Thank you to Kate Ellis Photography x

Excruciating back pain, a premature baby and an absent husband are the pieces that make up Adelaide massage therapist Holly Hicks’ birth story. But rather than just recount her story to family and friends, Hicks has decided to turn the lessons she learnt into advice for new mums.

Hicks, who has worked in sports therapy and massage for more than 16 years as well as additional training in pregnancy massage, owns Bodyline Health clinics in Adelaide and the Barossa Valley. She has brought together the best allied health pregnancy experts in the state to develop three pregnancy toolkits to provide high quality support and services for pregnant women and new mums.

“There are so many women who think they have to suffer from pain during pregnancy but it doesn’t have to be an unpleasant or uncomfortable time. My own experience has has made me passionate about wanting to empower women to overcome physical barriers such as pain during pregnancy,” Hicks says.

The pregnancy toolkits include products and services from Move Physiotherapy and Pilates who are experts in pregnancy physiotherapy and Pilates; Mindfulness Meditation Practitioner Marelle Wilson who specialises in de-stressing and remaining calm techniques, and raw food guru Urban Rabbit. Bodyline Health have included sumptuous pregnancy massages, a guide to infant massage and pregnancy survival checklists along with other luxurious products.

Find out more about our Pregnancy Packages here, or contact us on 8418 3812 for more details.