 There’s a new injury in town that gives a whole new meaning to the term “fashion emergency” and the culprit is the latest craze - that fabulous, oversized handbag that you carry around on your shoulder. Now, it’s not the bag itself that causes the nagging neck, shoulder, or back pain that a lot of women experience, but it’s what you put inside your bag that’s the problem. Diaries, laptop, lunch, water bottle, makeup cases, reading books or magazines, gym gear, perfumes. You name it, you’ve probably got it in your bag. It’s the “you never know what you’ll need” mentality that comes with a price. Large bags manage large loads and though they are seemingly perfect for the modern woman, who never knows what the day may call for, carrying this 5-8kg purse around for long enough takes a toll on our bodies. The weight of the bag against muscles, nerves, and ligaments, in combination with the resultant compensating shift in posture to ensure you can carry the load, can lead to a variety of complications including, shoulder pain, back or neck aches and pain, pins and needles down the arm, and headaches, to name a few. At first, you may start to notice the occasional dull, nagging ache in your neck, across the top of your shoulders, and then down your arm. This seemingly innocuous pain that you initially feel, starts to worsen and worsen until the day that you push yourself that little bit too far and then suddenly you’re feeling miserable and suffering severe pain in your neck, back, or arm. So why is it that our beloved totes and handbags are wreaking havoc on our bodies and what can we do to avoid all of the discomfort? Firstly, every time you throw that big bag over your shoulder, you shrug your shoulder and the upper back and shoulder muscles activate to stabilize the shoulder blade and shoulder joint. Over time, these muscles become overworked and fatigued until you push them just that little bit too far in Pilates class sending you into suffering. Secondly, the heavier the bag becomes, the more you struggle to counterbalance the weight, the more sideways tilt you adopt with your torso, resulting in poor posture and eventually low back aches. Thirdly, the heavy down pull of your bag on your shoulder pulls at the web of nerves in your neck which can give you symptoms such as aching or pins and needles down your arm. Sooner or later, the constant uneven load the shoulder and neck muscles have to bear, can trigger symptoms in the head, adding headaches to the list of woes. Leaving home with only the bare essentials isn’t really an option for the busy lady with the multi-tasking life - which, let’s face it, that’s most of us. So here are some ways in which we can decrease the stress and burden that these fabulous totes place on our body. 1. Spring clean your handbag on the regular Put your handbag on a diet. Aim to keep your handbag under 5kg. The total weight of your bag should never be more than 10% of your body weight. Organize your items into zipper bags so you can easily filter through your things and put them in and out of your bag on an as-need basis easily. For example, one pouch for makeup, one pouch for pens, one pouch for pads/tampons, one pouch for change etc. 2. Switch it up This can be done in two ways. One, switch up your bag. If you know you have a small outing, as in a trip to the grocery store, or to a cafe with your girlfriends, then take a small handbag or clutch, instead of lugging your heavy tote. Secondly, switch up the side you carry your bag on. Typically, women tend to favour their handbag to their dominant shoulder and rarely carry it on the opposite side. This constant overload on the one shoulder accumulates stress and increases the chance of injury. Share the load between both sides of the body. 3. Straps are out; handles are in Long straps hung over one shoulder is a no-no. Use a bag that has alternative strap/handle options. A handbag with handles is great as this can be carried in your hands and easy to switch between left and right sides. A handbag with a long enough side strap allowing the ability for the strap to cross-over your body is also better at evenly distributing the weight as opposed to putting all of the load on one side of the body. 4. Downsize Purchase yourself a smaller bag. This will limit you from over stocking your bag and will be much better for your body. 5. Strength Make sure your strength workouts don’t just include core, glutes, and legs, but incorporate exercises that target shoulder stabilizers and upper back muscles to promote good posture and shoulder strength and stability. 6. Be a planner Spend a few minutes in the evening packing your bag for the day ahead. Know exactly what’s on your next day’s schedule so you don’t carry unnecessary items with you that will weigh you down. Divide your bag into two sections. Keep your everyday items (wallet, keys, phone) on one side, and put your temporary items (letters to mail, work-items etc) in the other section. Clean these temporary items out at the end of the night so you’re never carrying around more then you have to.  Dr Melanie Xabregas is an experienced and passionate chiropractor with a special interest in helping children experience optimal performance and longeviety in dance and gymnastics. She brings a gentle, caring and friendly approach to her examination and treatment. Learn more about Dr Melanie
Available for consultations Tuesday & Friday between 2pm - 6pm
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 Name: Amanda Pitcher … or “Pitch”
Occupation: Digital Project Manager/Producer What does health mean to you? For me health is about balance. Balance between nutrition, exercise, and (something I’ve never been great at) rejuvenation/rest. Unfortunately, like many people I know, I’ve learnt the hard way that pushing yourself 150% only works for a short period of time … and only works when you’re younger. There was a time when health to me meant 11 training sessions a week between weights, running, cardio and more cardio, not sleeping more than 5 hours a night, eating a very restrictive Paleo diet, and generally going at a million miles an hour. It’s not sustainable, and it’s certainly not healthy. So now – on a daily basis – I strive to achieve a good balance between a healthy diet that includes all food groups, a mix of intense and restorative exercise (including stretching), and trying to allow enough time for a good night’s sleep. How do you keep healthy I’ve developed a “bare minimum” approach that ticks MOST of the boxes of nutrition, exercise, and rest. Some weeks I can do better, and some I can only managed bare minimum. Bare minimum includes eating a very healthy, vegetable-based diet 5 days with lean protein and minimal junk, three 1-2 hour training sessions (swimming, running, weights), and walking as much as possible. Plus, going to bed by 10pm every night. This is often my biggest challenge, but it reaps the most benefits for me. Often people (me!) compromise on sleep first – before nutrition and exercise – but it’s really the foundation of good health. You can’t exercise efficiently if you’re exhausted, and lack of sleep will send you straight to the junk food. If life is going crazy and I’ve gone off the rails, getting back on track begins with an early night. How you stay motivated? Surround yourself by people who inspire you every day! Alana and Chris Bowles, two incredibly hard-working people who are always so warm, kind, and generous with their time and who are truly committed to improving the health of their local community. My wonderful partner, Sarge, who is THE most genuinely lovely and wonderful person in the world (I’m biased) inspires me to be a better person and is helping me to soften some of my sharper edges. Plus, I keep two items of clothing in my wardrobe … a pair of pants from when I was at my biggest (close to 100kg), and the first item of clothing I bought after losing 35kg (a Charlie Brown dress). One represents when I was at my biggest and least happy, and the other represents when I was at my smallest and still not happy (and not very healthy either). Somewhere in the middle of those two extremes equals happiness and health. I keep those items of clothing as a reminder that balance really is the key. Why do you like coming to Health Associates? So many reasons! Firstly, they’re best in field practitioners. Chris is a brilliant, brilliant chiropractor who has been instrumental in my recovery from a serious back injury/condition that had been misdiagnosed for at least five years. I’d been suffering for at least six months of extreme pain before he identified the actual issue, and within three weeks I started to show improvement – and it’s been onwards and upwards from there! Two years on and I’ve maintained good back health, achieved some awesome goals like running my 16th half-marathon, and have a MUCH greater appreciation for my body and its limits. Carlie is THE best remedial masseuse I’ve ever been to, and with a history of marathon/half-marathon running I’ve been to quite a few. She is so incredibly knowledgeable about the body and the way exercise, imbalances, and stress can affect it, plus she can always find the tight spots and work them out … which IS painful, but for great rewards. Plus, they’re all so darn friendly! I really feel like I’m coming to see family when I come to see them. Advice for others wanting to improve their health? Start small, don’t try to change everything in one go – it’s not sustainable. Take it one day at a time – it’s less overwhelming. Do exercise that you like, you’ll be more likely to stick with it, and find a group of like-minded people to train with! There is NOTHING like group support to keep you motivated. Favourite Quote: “Get knocked down seven times, get back up eight times.” “Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty … “ Theodore Roosevelt “A journey of a thousand miles begins with a single step.” Lao Tzu  With summer around the corner simple, easy and lite meals make a great tasty meal to enjoy that leaves you feeling nourished and satisfied. We love these chicken kebabs. They are full of flavour and so simple to make. Why not try them this weekend. SERVES 6
COOKS IN 15 MINUTES PLUS MARINATING TIME Ingredients
Cut the chicken into 2.5cm/1 inch cubes and place in a bowl. Blanch the zucchini strips in salted boiling water for 30 seconds then drain and allow to cool. Blitz all the marinade ingredients (except the olive oil) in a food processor, then loosen to a paste with a little olive oil. Add the marinade to the chicken pieces and mix well. Allow to sit for up to an hour. Then weave the zucchini strips in between the chicken pieces on the rosemary sticks or skewers. Grill for around 5 minutes, turning regularly, until cooked. Feel free to cut a piece open to check if they're done. Enjoy!   Some of the most common phrases I hear in practice are
Let's cut to the chase! Have you 'got sciatica?' What really is sciatica, why do we get it, can we fix it and do you 'need' surgery? There are lot of myths with sciatica - Let's bust some myths… So what is it? Sciatica by definition is a pain that is referred into the hip, thigh leg or foot where its origins are from the lower back. Sciatica is actually a symptom with a variety of underlying causes unique to each individual. About 2% of the adult population may experience sciatica in their lifetime. Causes The most common cause of sciatica can be a disc protrusion or disc bulge pressing on the exiting nerve root that refers pain into the leg, along the course of the nerve or into the area of the leg that the particular nerve supplies sensation to. Other causes of sciatica include anything that can compress the exiting nerve root. This could be an overgrowth of bone which may cause lateral canal stenosis (narrowing of the hole where the spinal nerve exits or overgrowth of some of the ligaments in the lower back again narrowing the space for the nerve root. Finally and very rarely other causes of nerve compression can be cysts or tumors that grow in the space where the nerve sits although these are extremely rare. Missed or Misdiagnosed? Anyone that knows me knows I am a stickler for an accurate diagnosis! It's very common for sciatica to be poorly diagnosed and therefore poorly managed. Common misdiagnoses that I encounter include
Other investigations such as xray (useless) CT (wrong test) and MRI (high chance of false positive) have their shortcomings and do not replace the use of a thorough history and high quality physical examination which employs a combination of orthopaedic and neurological tests to improve the accuracy. Symptoms of Sciatica
The large variation in symptoms location of pain is related to a few key factors:
 These variable disc injuries can have quite different symptoms. We will be discussing this topic in more detail in a future post on disc injuries. Risky Business These place you at risk of developing lower back pain and sciatica type symptoms.
Effective Treatment Options
Ineffective Treatment Options
Prevention
An accurate diagnosis to any ailment or injury is the key starting point. As a Chiropractor my first role is achieving an accurate diagnosis but then once we have identified the injured tissue we must ask the important question - in this case - why is the disc (or other cause) failing to function well.
That is what we aim to achieve with your health at Health Associates.  Dr Chris Bowles
Co-founder of Health Associates Principle Chiropractor Learn more about Dr Chris Bowles Dr Chris is available for consultations on Monday, Wednesday, Thursday and Saturday.  10 popsicles Ingredients
  Most people are puzzled when a podiatrist draws a link between these two seemingly unrelated structures however the reality is, they very well could be impacting on one another. In fact, about 25% of all the bones in the body is found in the feet and a misalignment in these structures can easily be responsible for problems further up the body. I often equate the feet to being like shock absorbers in a car. They act to disperse forces from the road equally to enable a smooth drive. If the shocks are worn, damaged or not working optimally, the ride would be bumpy and steering would become difficult. Along these lines, podiatrists expertly assess the biomechanical functioning of the feet and isolate potential problems in alignment or function which may be contributing to symptoms in areas other than the feet. This thorough examination may involve further referral to specialists such as chiropractors and physiotherapists for further assessment of the back pain but it serves as a good stepping stone for people to understand how vital feet are to the functioning of the body and more importantly the benefits of taking care of one's feet. A number of studies have shown that the impact lower back pain has on the healthcare sector has been gradually on the rise in Australia with figures in 2001 showing $9.17 billion dollars being spent on treatments. One of the issues research brings up is the problem of misdiagnosis. A similar study also showed that amongst a group of 97,279 soldiers tested, those who had flat feet were twice as likely to report lower back pain. In fact when you think about it, during an average day walking, the total forces experienced on your feet can equal to hundreds of tons. Whilst there are many factors that may contribute to the development of lower back pain, when you consider the influence of feet, a number of common factors are seen as culprits. Whilst this is not an exhaustive list, it is for podiatrists a warning sign that patients may be heading down the road of pain and discomfort.
What can be done? A biomechanical assessment of the foot alignment and function can help determine the level of intervention needed. By identifying exactly what part of the foot alignment is associated with the described symptoms a podiatrist can work to correct the alignment of the feet and reduce the back pain. Some common interventions that may be applied for flat feet may include: custom or off the shelf orthotics, specialist footwear advice, sports taping and padding of the feet and current footwear. These will all aim to position the feet in a ‘neutral’ position whereby excessive pronation is controlled. Whilst flat feet may never be ‘fixed’, the consequences that they carry on the body most certainly can be reduced and reversed to ensure a patient's life is not interrupted by pan. 2) Poor footwear choices Footwear plays an important part in the functioning of feet. Choose unsupportive shoes when you need support, and your feet will suffer the consequences. Whether for fashion, work requirements or affordability, people often opt to wear shoes that may be doing them more harm than good. Much like the effect of foot posture, poorly fitted or unsupportive shoes can enable excessive motion of the foot during weight bearing which may mean instability that can lead to injury. With people spending hours on their feet every day, improper or worn out shoes can affect the natural gait cycle. Overly flat shoes (‘flats’) generally offer no support, this may lead to insufficient shock absorption through the joints of the feet and may result in jarring of the spine or tightening of the lower back muscles. How can a Podiatrist help? A podiatrist can offer specialist advice on your current footwear and will be able to tell you whether they are appropriate for your foot type or not. I have in the past had to convince patients to let go of their beloved NIKE’s or ballet flats much to their dismay. However the same people who have followed advice have also thanked me weeks later for the advice often telling me that ‘their feet have never felt better’. Unfortunately there is no single ‘magic type of shoe’ for every foot as everyone's feet are unique. This highlights the importance of having your feet assessed to obtain specific advice. There are three general characteristics that can be used as a guide for purchasing new footwear:
3) Tightness in the calf muscles Whilst many muscles may be directly involved in lower back pain symptoms, where the feet are concerned the calf muscles are undeniably linked to the onset of these symptoms. The calf muscles are made up of 2 separate muscles which form the achilles tendon. They function to place the foot in a plantar-grade (downwards) position which is important when walking to push off the ground with your toes. Calf tightness can be caused by a number of factors including:
How can calf tightness be reduced? Whenever I see patients who present to the clinic with tight calves, I offer a number of treatment methods to help alleviate the tightness. Often the tightness is due to simple soft tissue contracture other times it is in consequence of foot alignment. Foot alignment problems can be corrected using an orthotic but outside of that:Massage
Towel/band/belt stretch
  Wall stretch
Whilst there is no one single ‘best approach’ for alleviating symptoms caused by problematic feet, seeing a podiatrist can be the first step to achieving your goals and a pain-free day to day life.  Dr Anel Kapur delievers an outstanding clinical podiatric care to all clients. He has earnt himself an exceptional reputation among his clients for his attention to detail, gentle approach and depth of knowledge.
Dr Anel Kapur is available for appointments Monday and Saturday. Bookings are available online or contact receptions on 9542 3330  If there is one thought that makes a dancer or a gymnasts cringe, it’s injuries. Injuries are a part of any sport that are both inevitable and unavoidable. However, dancers and gymnasts are at a significantly higher risk of developing injuries when compared to other sports due to the very high demands and the strenuous body positions these athletes must endure. Some injuries may be minor, like scrapes and bruises that you and your child can deal with easily. Others can necessitate going to a allied health or medical professional. Most injuries occur because some of the muscles involved in the execution of a trick or skill are not strong enough to withstand the stress placed on the joints during that movement. This often happens to children whose bones are still in the process of growing. The most common of these injuries are sprained/strained ankles, closely followed by hip and lower back injuries. Although acute injuries are seen commonly, typically, among dancers and gymnastics, it is overuse injuries that occur most frequently. These overuse injuries occur when the small but vital muscles that support our joints are not strong enough to stabilize and protect the joint they move. If not treated accordingly or neglected, these injuries show up as arthritis later on in the person's 30’s and 40’s or continue as chronic pain. To prevent sprained or twisted ankles, for example, the muscles surrounding the ankle joint should be trained and conditioned well and regularly, and be strong enough to ensure that adequate mobility, stability, and strength is present and maintained. This is where your Chiropractor can help. Your Chiropractor will perform a full body assessment to gauge your child’s fitness for the sport they desire to play and determine any specific injury risks or weaknesses he or she may have. Chiropractic understands the interconnected relationship of the body and specifically identifies strengths, weakness, and overcompensation in gymnasts and dancers and will treat accordingly to help their body perform at their best throughout the stages of their development and progress in their sport. Treatment may be done through the use of soft tissue releases, mobilisations, adjustments, stretches etc. Your Chiropractor will help and guide you to achieve optimal biomechanical movement and function to help maximize your potential in your dance and/or gymnastic life. They can provide you with a rehabilitation program and advice on self care strategies to ensure you have the help, tools, and knowledge for your journey towards recovery and peak performance, with the goal to keep your child safe and in their sport for as long as possible. So what are some ways in which you can help your child decrease the risk of injury and keep them dancing and tumbling for longer? Here are some helpful, and easy, tips to help you maximize your child’s potential;
 Dr Melanie Xabregas is an experienced and passionate chiropractor with a special interest in helping children experience optimal performance and longeviety in dance and gymnastics. She brings a gentle, caring and friendly approach to her examination and treatment. Learn more about Dr Melanie
Available for consultations Tuesday & Friday between 2pm - 6pm  This is a heart felt post about an amazing person who put their health in our hands 💛
Kerry has completely turned her life around. She first came to the clinic for migraine treatment. Chiropractic has helped her tremendously and has given her a lot of relief. Over time we built a trusting relationship with Kerry and she felt like she was ready to challenge other health goals. Never being the 'fitness' type of person, exercising and nutrition was a huge leap for Kerry. It took her very far out of her comfort zone and required a lot of change. Fortunately, working with Alana is like working with a caring friend. Her approach to creating long term, sustainable change provides an environment that is challenging yet achievable. She provides the right dose of 'butt kicking' and 'nurturing' that can be so difficult to achieve. Layer by layer they implemented positive sustainable change. From a 20 min walk around the block, to drinking more water and making healthy eating choices, Alana gently nurtured and occasionally butt kicked to help Kerry recreate herself. Through Kerry's humbleness, willing to follow instructions and commitment she completely turned her life around. Kerry's transformation is astonishing. She has lost 10kg, she walks, goes to spin classes, circuit classes and pilates. Kerry has more confidence and enthusiasm than she ever did. She even mentioned doing some treks with her husband. We are so proud of you Kerry. Your story is an inspiration to many and we are so honoured that you trusted in us to be part of your health journey.  Health has always been something I have had to work on. I struggled with my weight from childhood. There was always a lot of focus around my body shape. I was not entirely aware of it and didn’t think anything was wrong with me. I remember my first dance teacher who I admired sat me down when I was only 10 years old and told me that I had to lose weight. I remember breaking on the inside. Sitting there ashamed of myself, like I had done something wrong. I remember the relentless bullying on the playground. I had a weakness and they exploited it. Then, as probably many dancers experience I went on for years trying to perfect myself - technically and physically. When I was on a high, getting great results, being the shining star life was great. But then there was the other side. When you’re not performing well. When you start to get injuries. When your body goes through changes. My passion was my greatest strength and greatest weakness. I went on a journey mentally, physically and emotionally that through necessity forced me to find a peaceful, loving relationship with myself, my body and my health. One that is totally defined by myself based on how I am feeling and performing within different areas in my life that are important to me. An enormous shift that has redefined my perspective of health in the last 12 months was experiencing a miscarriage. This event alone completely redefined my relationship with my body. It first shattered our relationship and then it has been a process of healing and recreating. For most part I felt like I had control over my body. I was the master. I take the action and get the result. But this time I was completely out of control and my body didn’t respond in the way I had expected. It was an enormous, soul crushing shock that still hurts to think about. My baby died inside me and there is nothing I can do about it. What is going on? Why me? I am healthy? I have had two healthy pregnancies? This is not suppose to happen? Apparently, the statics of how common a miscarriage is is suppose to be comforting. But I found no solace in it whatsoever. If anything it insulted me. In the midst of this lonely grief the only way I know how to respond is to look for the silver lining. What do I need to learn from this? How can what I am going through make me a better person? How can what I am going through help others? One lesson I get from all these experiences is that our body is fragile and needs to be nurtured. We live in a world that encourages us to push and to keep pushing. No pain, no gain. However, I feel there needs to be a shift. A shift that embraces the strength that comes from nurturing. The strength that comes with the wisdom of knowing how much is enough. The strength that comes from understanding that everything has its breaking point and that once broken it is never the same again. A strength that focuses on prevention. This strength comes from wisdom and acceptance. Accepting that we are not in control. Accepting our fragility. I am now on this path of acceptance. It doesn’t come easily. There is plenty of resistance as I tend to be the type of person who would try to find a way to influence my outcomes. And muscle my way through. But I always end up where I started or worse. So on this nurturing journey I am now taking heed in my own advice. Part of that is working with my healthcare team to help restore my body to function at its best. Part of this is structuring my routine to incorporate more yin activities to balance my natural yang. A few weeks in and I can feel the benefits. Although, I am aware this is a lifestyle change that constantly needs to be worked on. Often, when I speak with my personal clients I ask them what are you training for? Why are you doing this? Health and fitness is to enhance the quality of your life. How will this improve your life? So, I ask myself the same questions. Here are my answers:
Now that I have shared some of my most personal insights with you why not join the conversation. What do you want? What have you learnt? What do you need to overcome? Maybe your experience will help others. Maybe your story needs to be heard. Share it with me in the comments and let's start the conversation.
  As a professional chiropractor I spend a lot of my time helping people with lower back pain. Over my career I have diagnosed and successfully treated thousands of people. Low back pain in Australia has a daily prevalence of 28% in adults on any given day and about 79% of people experience low back pain throughout their life. Given the statistics it is a significant health issue that can impact people’s quality of life, employment and confidence. I have created a very useful guide to help people when experiencing lower back pain. This maybe able to help provide some gentle relief before you see a professional chiropractor or it may highlight serious symptoms that require immediate attention. After all, early detection and treatment will give you a much better outcome. As a very general statement lower back pain can be triaged into three main sources.
The frequency of these different sources of lower back pain is roughly evenly distributed. So 28% of people experience disc pain, 28% are facet joint and 28% are sacroiliac joint related lower back pain. To determine the sight of your pain as a general statement if you bend forward from a standing position and that creates pain for you then that may be a disc problem. If you are standing up and you arch your back then it could be facet joint or sacroiliac joint. Therefore, pain in flexion could be disc and pain in extension maybe facet joint or sacroiliac joint. Think about your sacroiliac joints as the two little dimple spots on either side of your lower back. The key with any of these problems is to secure and accurate diagnosis so that you can be then given an appropriate treatment plan, appropriate exercises, stretches and other things necessary to remediate the problem. So, if you need an accurate diagnosis we can provide that for you. In the meantime, providing you do not have unusual symptoms associated with your lower back pain which would be an immediate reason to visit a chiropractor. Things to expedite your visit to a chiropractor would include things such a loss of bowel or bladder control, pain, weakness, numbness or tingling in the arms or legs. Anything unusual like that would require an in-depth look. If you just have simple lower back pain here are some basic things to do. Do’s
Don'ts
Generally, for most people if you have got a lower back problem I would not recommend standing stretches for your hamstrings. So, standing and trying to reach towards the ground, although this might feel therapeutic at the time generally it will aggravate most people's lower back problem. We like to do stretches that are nice and safe and give you relief. My mission is to help people be 'free to move' to do the things they love. You don't need to suffer with pain. I can help you. For appointments contact 9542 3330. Online bookings available Dr Chris Bowles Co-founder of Health Associates Principle Chiropractor Learn more about Dr Chris Bowles Disclaimer
The information on the Health Associates website is not intended to be a substitute for professional clinical advice. Diagnosis and treatment of a medical condition can only be undertaken by a qualified health professional. Users of this information should seek the advice of qualified healthcare professional if they any concerns or questions regarding their condition. Every effort is made to make this information accurate, however we cannot guarantee the accuracy, quality, suitability or reliability of any information on this website. |
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Call 9542 3330
99A Loftus Ave, Loftus NSW 2232 Hours Mon & Wednesday 9am - 6pm Saturday: 8am - 12pm Early morning or later evening available by appointment Our reception is available for walk-ins on Monday, Wednesday & Saturday. Or by telephone 7 days. |