MANAGING PAIN THROUGH MOVEMENT

Movement Resources for the Spine

Nicky Thomas and Helen Singleton

Sunday 14th May 2023

The Northern College of Acupuncture York

£150

A question often asked by people in pain is ‘What can I do to help myself?’ As acupuncture practitioners, we often sensitively weave in an understanding of how lifestyle factors may be influencing the symptoms of pain that our patients are experiencing. But it can be more challenging to make constructive advice, about physical movements, accessible and tailored specifically to the individual.

However, there are techniques and skills that you can learn as practitioners that will give you the understanding and confidence to be able to make your recommendations more contextually appropriate, which will inevitably support your patients in becoming active participants in their treatment. Guided movements, or breath awareness exercises, shown to a patient during a course of treatment by the practitioner, can potentially help patients to feel that the pain they are managing can be influenced in some way by their own positive and self-directed efforts. This is particularly important when patients are moving into the next stage of learning to manage pain without the regular support of their acupuncturist.

It’s well known that acupuncture, and its adjunctive modalities, is a very elegant and effective way of managing chronic pain, but when combined with therapeutic movement and relaxation, the benefits extend beyond the pain reduction elicited through treatment. It can empower people to re-establish an internal sense of control, restore quality of life, bring hope and acceptance, and improve quality of life.

Tools to manage pain

We know that pain, which can be amplified by stress, can also be a significant stressor. When we consider the broader mechanisms of pain from an autonomic nervous system perspective, we see how stress and frustration lead to changes in physiology, such as heart and respiratory rate, and muscle tonality. Inevitably, these feed into the pain cycle, elevating a person’s experience of pain. The calming, analgesic and tension-relieving effects of acupuncture can be wonderful at interrupting this vicious cycle, but when we are able to integrate with parasympathetic-activating calming movements, then both will support and enhance each other. Mindful movement allows us to move to a state of relaxation, and consequently gives us extra tools to be able to manage pain.

If you are interested in developing the skills to be able to teach accessible physio and yoga-informed stretches, joint mobilisation, and Qi gong-inspired fluid movements tailored to commonly seen spinal problems, including: generalised tension or pain; how to support a patient with a disc prolapse, spinal stenosis, piriformis, sacral iliac pain, or arthritis in the spine, then this one day workshop is for you. It will give you the experiential knowledge you need to be able to share movement advice and breath exercises to support the primary focus of your acupuncture treatment, helping to educate your patients that:

· Pain and muscle tension can be supported by the way that we breathe

· Pain can be influenced by mindful movement

· The intensity of pain is changeable

· Nourishing movement is possible without aggravating the pain

For more info and bookings:

https://thepractitionerhub.co.uk/courses/movement-resources/

Resources for Challenging times

Understandably, being faced with the uncertainty of a pandemic has been challenging on many levels: whether that is fearing for our own health or that of a family member, managing a busy workload whilst feeling under-resourced, or feeling grief at being separated from the people we love most; what has been very visible within my own practice is just how profoundly many people have seen their emotional health and well-being impacted.

I’ve been very aware as a therapist, that anxiety continues to be very much in the foreground for many; the bodily and emotional expression of which often causing very unsettling, and sometimes debilitating, symptoms, such as palpitations, chest tightness, digestive discomfort, restlessness, insomnia, fearful and spiralling thoughts, chronic pain, amongst other symptoms. Many of these physical embodiments of stress and anxiety are the reason that a significant number of my patients have needed acupuncture over the past year.

What is sometimes overlooked, is just how much our perception of safety, or experience of anxiety, is shaped by how well our nervous systems are able to respond during times of stress. If the nervous system isn’t functioning as it should, this may lead to a heightened stress response, which can become chronic. When this happens, sometimes our bodies need a little help to settle back into the comforting background bass note of reassurance and stability.

Acupuncture and Qi gong for soothing anxiety

Just as acupuncture can be a potent way to calm the nervous system, the body can also be a vital ally in helping us to signal to the nervous system that it’s time to relax and de-stress, which leads to improvements in mood, well-being and resilience.

My upcoming Qi gong workshop will teach you essential tools, drawing on the nourishing and grounding practice of Qi gong, to help calm a heightened nervous system response, and bring awareness to the steadying support of the breath, ground underneath, and places within the body that can help us settle with gentle movement and attention…

Qi Gong: Resources for Challenging Times Workshop

York Yoga studio

Saturday 25th September 2021 – 10.15 to 11.45

Cost: £15 (in studio) £12 (at home via zoom)

How do we settle back into the steadying support of the body and the ground, when feel anxious and unsettled, and our thoughts become unanchored? This 4-week course is an opportunity to be guided through the Shibashi form, which is a deeply relaxing, gentle and flowing moving meditation. These sessions will teach you essential tools, drawing on the nourishing practice of Qi gong, to reconnect to this vital support…

At home with Qi Gong: Meditation and gentle movement to soothe and calm

Mondays from 10am – 11.15am

Online 4-week course, starting Monday 27th September 2021

Cost: £40

If you’re interested in attending, please contact me via email at nickyjanethomas123@gmail.com or message me on 07583-291616.

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At Home with Qi gong

Finding ground and inner calm
A 4-week online course - starting Monday 6th July (11.30 - 12.45)

"Few skills are more essential than the ability to settle your body. If you can settle your body, you are are more likely to be calm, alert and fully present no matter what is going on around you. A settled body enables you to harmonise and connect with other bodies around you, while encouraging their bodies to settle" Resmaa Menakem from 'My Grandmother's Hands'

Learning to settle the body is a skill that is important for our bodily and mental well-being and the basis of relaxation and grounded presence. But as Resmaa Menakem says, it’s not only good for you, but good for others and the world at large. Generally, the more habitually higher our energy goes, which is what happens when we get caught in swirling, ruminating, repetitive thoughts, the more anxious/stressed we feel. During this 4-week Qi gong course we’re going to touch on the essential skill that Qi gong teaches us of being able to settle into the support of the ground and cultivate rootedness, which helps to create some psychological distance between ourselves and our thoughts.

“If the roots are deep, the tree will sway but not topple”

Qi gong is a deeply relaxing fluid practice, originating in China, that combines movement, breath and meditation to calm the nervous system, ease stress, improve energy and create a vital stabilising connection with the ground...all so beneficial for the times that we find ourselves in. While we all have the capacity to enjoy peace and calm within, life is full of situations that challenge us in our ability to stay grounded and in harmony. Qi gong is a powerful practice that can help us to cultivate a state of inner calm and balance.

This workshop is a great opportunity to be guided through a re-vitalising and relaxing movement sequence, known as the Shibashi form, that you can practice at home throughout the summer months During this course I will introduce you to some of the basic ideas informing Qi gong and help you to discover the many health benefits of this practice. All welcome. The cost of this 4-week course is £30.

I really hope you’ll be able to join me for an opportunity to move and meditate together, while also establishing a calming, rooting and nourishing inner resource that you can carry into your personal lives.

Please send me a message, or contact me by email to reserve your place at nickyjanethomas123@gmail.com.

At home with Yoga - movement to soothe and calm

Online Yoga Classes

Mondays 6-7pm/Saturdays 9-10am

£5

During unsettled times it is very easy to lose touch with the support experienced when we connect to the ground, our bodies and the world around us. These online classes will bring you back to your breath and the steadying rhythms of nature, as you meditate, stretch and move.

Come and join me tomorrow evening for some movement and mediation to soothe and calm.

To buy tickets go to:

https://www.yorkyogastudio.co.uk/class-schedule

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Flowing into Seasonal Rhythms with Qi Gong

New year course starting Monday 13th January, from 7.30-8.30pm

York Yoga Studio

Please note that places for this course have now been filled

“When you slow it down, you come into rhythm and when you come into rhythm, you come into a different kind of time” John O'Donahue

The season of winter, which has deep resonances with the element of water, inspires a softer yin flowing practice. Winter is for us, as it is in nature, a time for rest, meditation and gathering of our strength, so that we have energy for the year ahead.

Qi Gong as a fluid and meditative movement form is ideally suited to the quietude and stillness of this time of year. It is a deeply relaxing graceful practice, based on the philosophy of Tai Chi, that combines movement, breath and mindfulness meditation to calm the mind, release muscle tension, and develop mental and physical strength.

During this 5 week course, I will guide you through the Shibashi form, which is a gentle, beautiful and flowing Qi gong movement sequence that is both a joy to do and deeply relaxing. I will introduce you to some of the basic ideas informing this embodied practice, which promises to be a nourishing and replenishing experience for the mind and the body.

Places are capped at 12-14 students to allow for individual attention, so please book soon to ensure you get a place. If you wish to join my new year course, please email me directly at nickyjanethomas123@gmail.com or message me on 07583 291616. The cost is £42.50 for the course (£8.50 per class). The course will start on Monday 13th January from 7.30 until 8.30pm. All ages and abilities are welcome.

Upcoming Workshops

Qi Gong Workshop

Sunday 22nd September (10-11.30am)

York Yoga Studio

Qi gong is a deeply relaxing fluid practice, originating in China, that combines movement, breath and mindfulness meditation to calm the mind, improve energy and develop mental/physical strength. This workshop is a great opportunity to be guided through a re-vitalising and relaxing movement sequence that you can practice at home. Nicky Thomas will introduce you to some of the basic ideas informing Qi gong and help you to discover the many health benefits of this practice. All welcome. The cost of the workshop is £12.

If you'd like to book a place then please contact Nicky Thomas at nickyjanethomas123@gmail.com, or give her a call on 07583 291616.

Alpine Yoga Retreat

16th to 21st September

Retreat to the beautiful Wild Emperor Mountains of Austria....how would you like to take a replenishing and refreshing break during late summer? Nicky Thomas is hosting a 5-day yoga, qi gong, meditation and walking retreat in spectacular alpine surroundings.

Included within this retreat is:

*Accommodation in an all-inclusive 4 star hotel
*Daily yoga and meditation
*Late afternoon/early evening qi gong against the backdrop of the Wilder Kaiser mountains
*A healthy and nutritious international cuisine, including breakfast, lunch, afternoon tea and evening meal with unlimited fresh mineral water.
*Walking in nature - the option to take part in guided forest, mountain-top, and lakeside walks.
*The use of the hotel's wellness suite, which includes a Tyrolean steam room, bio sauna, fitness room, indoor pool and outdoor natural swimming pool.
*The possibility of wild swimming in the nearby alpine lake.
*A group acupuncture session tailored to promote relaxation, treat any niggly aches and pains and/or other health issues.

If you'd like to see photos of the hotel and surroundings, please visit https://www.hotelkaiser.at/en/hotel-kaiser/images/

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The cost of the retreat is £745 per person for a room with two people sharing, or £845 for a single room. Flights are not included in this price. I will be arranging a group booking on flights/transfer to and from the hotel for those who are interested. Although you are welcome to make your own way there. The closest airports are Munich and Salzburg, which are both just over an hours drive from the village of Scheffau, where the hotel is situated. Airport transfer can easily be arranged.

Every morning, before breakfast, there will be a morning hatha yoga and meditation class where we will start off the day with a nourishing and revitalizing session to help you feel good in your body and mind. Classes will be accessible to everyone: complete beginners, those who haven’t practiced for a while, or more experienced students who would like a little more challenge. You will experience seated, standing and lying postures with simple breathing techniques, meditation and guided relaxations.

After breakfast there will be the option to enjoy a variety of guided peaceful walks in nature, spending time relaxing in or around the hotel and using the wellness suite, exploring the local village and surroundings or just soaking up the fresh air and beauty of alpine life.

Every afternoon, before dinner, you will have the option to practice qi gong in the tranquil outdoor setting of the hotel. I will introduce you to the basic concepts underpinning Qi gong and help you to discover the many health benefits of this practice. We will practice a series of gentle, yet at the same time strengthening, slow flowing movements, as well as learning some of the philosophical ideas informing this deeply relaxing moving meditation. We will move, breathe and deeply relax to the serene backdrop of the Alps, to improve energy and allow the mind to become still and calm.

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Places are limited so please let me know if you would like more information as soon as possible.

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Nicky Thomas is an experienced yoga teacher and acupuncturist based in York. She has an acupuncture practice at York Natural Health and teaches yoga at the beautiful York Yoga Studio. She works as a classroom tutor and clinic supervisor at the Northern College of Acupuncture, teaching students who are doing degree studies in Chinese Medicine. She is a member of the British Acupuncture Council.

As a teacher and practitioner Nicky is passionate about helping people improve their well-being via movement, mindfulness and mind-body therapeutic approaches, which help people regain health and balance in a natural way.

‘Healthy Woman’ Workshops

A series of workshops designed to promote women’s wellbeing and mindfulness with yoga, qigong, acupuncture and nutrition.

There are pivotel times in a woman’s life when our bodies and minds communicate a need for us to pay greater attention to our well-being. Women experience a tremendous arc of deep cyclical changes during menstruation, pregnancy, peri-menapause, menopause, and the accumulated wisdom of our post-menopausal years. It is during these phases that our bodies will make it known in both subtle and not so subtle ways how we may nurture greater balance and health. Feminine hormonal changes are happening all the time but they are often more keenly felt at these times.

These workshops will provide an opportunity to learn healthy integrated practices designed for the time of your life. I will help you to understand how your cyclical life is informing and inspiring change; what your body is telling you during the different phases of your life cycle; and the ways in which you might respond to those cues.

Due to interest expressed following my first workshop, I will be running another Qigong, restorative yoga and acupuncture retreat where we will be focusing on ways to transition smoothly through peri-menopause and menopause into our later years.

Future workshops will focus on fertility, pregnancy and menstruation; please watch for details of these events on my website and Facebook page.

Workshop 2

Replenish and refresh - your 'Second Spring'

Sunday 30th September - 10am-12.45pm

York Yoga Studio

£35

In the East the menopausal transition is known as 'Second Spring'. It is considered to be a time of new potential, renewal and the doorway to new possibilities. In many Eastern cultures ageing is revered and respected, which empowers women during what can often be an uncertain transition filled with changes, experiences and symptoms that are unique to each of us. Awareness of what we can do to help ourselves can ease this transition.

This workshop will be an opportunity to pause, replenish and refresh your vital energy reserves; receive a tailored hormone-balancing treatment and learn how to be better equipped to go through the changes of menopause.

We will be looking through the lens of Eastern and Western Medicine, to understand why we experience hot flushes, night sweats, anxiety, insomnia and mood changes, as we transition from our reproductive years into menopause, as well as learning:

A restorative yoga and Qi gong practice, designed to calm anxiety, improve sleep and ease hot flushes

A nutritional plan, drawing from Chinese and Western dietary principles. to optiminise energy and well-being, and reduce heat.

A replenishing, calming and restorative acupuncture treatment using points that re-set your body’s relaxation response and natural

air-conditioning system so that they work more efficiently. The treatment will be tailored to your individual needs and experiences but

may include acupuncture points that calm anxiety and hot flushes, or promote a more restful nights sleep.

A calming visualization and meditation

To book please contact me on 07583-291616, email me on tonyandnick123@gmail.com, or leave a message on my website.

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Introduction to Qi Gong

Over 50s Festival

Date: Saturday 6th October 2018

Time: 10.15 - 11.30am

Place: York Yoga Studio

Cost: £9

This workshop will introduce the basic concepts underpinning of Qi gong and help you to discover the many health benefits of this practice. Students will be taught how to mindfully engage with a series of gentle, yet at the same time strengthening, slow flowing movements, as well as learning some of the philosophical ideas informing this deeply relaxing moving meditation. In this workshop we will move, breathe and deeply relax, to improve energy and allow the mind to become still and calm.