Osteoarthritis & Osteoporosis : Common conditions associated with ageing/inactivity and how to overcome them…

Osteoporosis and osteoarthritis may seem like similar conditions but they vary greatly in how they affect the body. In this article we look at the conditions, how they affect the body and what steps can be taken to help alleviate symptoms and stay active.

Gentle Exercise Middlesbrough

It may seem like there are many barriers to exercising and participating in classes if you have osteoarthritis or osteoporosis.
With Move it or Lose it! classes and Chair Yoga classes, gentle exercises are accessible for all.

Osteo – Relating to the bones….

Osteoarthritis affects approximately 8 million people in the UK and affects primarily those in their 40’s and over.

Osteoporosis affects over 3 million that we are aware of, however it is known as a ‘silent’ disease. This is because many people are unaware they have it until they break a bone.

What is Osteoarthritis?

Osteorathritis is a degenerative condition in which the cartilage that covers the ends of the bones becomes damaged. The bone tries to repair itself, but sometimes forms growths that misalign with the movement of the joint, causing pain. It can also change the structure and position of tissues within the joint. This causes pain and stiffness, especially in later stages where the bones connect and cartilage is worn away.

This condition usually affects joints that get a lot of use, such as the hips and knees. It can also occur if a bone associated with the joint has been fractured, or if the joint has been damaged.

Stages of Knee Osteoarthritis
1. Doubtful – Minimum disruption – Approx 10% cartilage loss
2. Mild – Joint space narrowing. Cartilage beginning to break down.
3. Moderate – Joint space reduction greater. Gaps in cartilage mean bones can touch.
4. Severe – Joint space greatly reduced. 60% or more of cartilage lost.

osteoarthritis middlesbrough - stages of knee, severe when cartilage is removed and severe pain from bones touching
ImgURL:DtapClinic

– Symptoms of Osteoarthritis –

  1. Painful clicking, grating or crackling sounds
  2. Aysymmetry of conditions (May affect one side but not another)
  3. Stiffness
  4. Joint pain (hips, knees and hands)
  5. Bone spurs
  6. Reduced flexibility (difficulty climbing stairs or bending down)
  7. Mild/moderate swelling

    If you have any symptoms or feel that there is a slow onset of osteoarthritis, please see your doctor for advice and guidance.

How can gentle exercise and movement help?

Gentle toning and resistance exercises can help improve muscle strength and support the joints affected.

Gentle motion based exercises and increasing the range of motion can help improve mobility and reduce symptoms.

Physical activity – gentle exercise, walking, doing housework etc can really help with alleviating stiffness. Sitting still = getting stiffer!

Also, a good diet full of nutrient dense foods as well as drinking 2 litres of water daily can really help provide the body with the tools it needs to replenish and heal.

What you should avoid doing.

Try to avoid pushing through painful movements. Listen to your body and the signals it gives you.
Also, whilst stretching is really good for improving flexibility and mobility, extreme stretching should be avoided. High impact activities (including jumping exercises) should be avoided.
Crossing legs when sitting or standing can worsen symptoms, especially after an operation or hip replacement.

___________________________________________________________________

What is Osteoporosis?

Osteoporosis is a condition where bones become weaker. It happens over time and is often only diagnosed when a trip or fall causes a bone to break.
The condition affects the inner structure of bones. It means that bones are more likely to fracture easily after a minor bump or fall. Especially in the wrists, hips and spine.



A loss of bone density leads to osteoporosis. Although normally it is diagnosed through a fracture, it can be spotted through a stooped posture.

www.thenaturalposture.com

– Symptoms of Osteoporosis –

  • Tenderness and pain in the bones and joints
  • Loss of height
  • Deformities in the spine
  • Protruding abdomen
  • Stooped posture
  • Neck and lower back pain
  • Fractures in bones

How can gentle exercise and movement help?

Exercises that improve posture can really help, especially those that strengthen the muscles around the spine, hips and wrists. This helps to support the joints.

Weight bearing activities really help to improve bone density. When we practice weight bearing exercises they encourage the body to produce cells known as osteoblasts which help to increase bone density.

Balance exercises help to gently tone our muscles and improve our balance and gait, which helps reduce our risk of trips and falls. This in turn helps us reduce the risks of fractures.

As stated above, a good diet full of nutrient dense foods as well as drinking 2 litres of water daily can really help provide the body with the tools it needs to replenish and heal.

What you should avoid doing.

Things to avoid include excessive stretching, fast twitching movements and high impact exercises.

How AMALAwellness’ Classes can help…

Young at heart - Active for LIFE! Yoga in Middlesbrough and Teesside

We are offering fun and friendly Move It or Lose It and Gentle Exercise classes , as well as Chair Yoga and Yoga classes across Middlesbrough, Stockton and Guisborough which can help with improving:

✔ Balance and Confidence
✔ Mobility and Flexibility
✔ Strength and Independence

Move it or Lose it is a low impact exercise class designed for those age 50+, or those with limited mobility and a need for gentle exercise.

Move it or Lose it classes are great fun and as much a social event as a fitness class.

They help you stay fit, motivated and active for life as well as helping with maintaining flexibility, mobility, aerobic fitness, balance and strength.

We use the acronym ‘FABS’ in class, learning how to improve our flexibility, aerobic fitness, balance and strength in a safe, warm welcoming environment every lesson.

The exercises have been created in partnership with the Centre for Healthy Ageing Research at Birmingham University to help “turn back the clock” and help maintain independence.

The exercises can be done standing, seated on a chair or standing with chair support and can be adapted to meet your needs with less repetitions or lower resistance.

More information on our Chair Yoga and Yoga classes can be found here.

Would you or a loved one benefit from a class? We would love to hear from you.

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

Find AMALAwellness yoga and meditation classes in Teesside and online.

Yoga Guisborough – Gentle Yoga & Gentle Exercise for Seniors

As well as running a Gentle Yoga class, Aimee is setting up a New Community Class at My Core Wellbeing , Guisborough. 

Gentle Yoga in Guisborough
yoga gentle exercise guisborough


Booking for both classes in-person is officially open!

my core wellbeing

Would you or a loved one benefit from these social gentle exercise classes?

 
Move it or Lose it! is designed for those 50+ and where normal exercise classes aren’t accessible.

Move-it-or-lose-it

Improve Flexiblity, aerobic capability, balance and strength in a warm, welcoming, inclusive atmosphere, whilst being social and having fun!

As the class size is limited to 8 people till we can return to normal on June the 21st, I will be taking online bookings for classes.

This will be on a 1st come 1st served basis.

2.30-3.30pm on Tuesdays at My Core Wellbeing in Guisborough.

www.mycorewellbeing.com

If you would like to book you or a loved one onto the class, please email info@mycorewellbeing.com, where we can get you signed up!

I look forward to hearing from you soon.

Aimee 🙂
www.amalateesside.com

Yoga Ingleby Barwick – Gentle Exercise and Chair Yoga For Seniors

‘Move it or Lose it!’ Gentle Exercise Classes, Chair Yoga and Yoga in Ingleby Barwick and Stockton-on-Tees.

Now classes are starting to take bookings, why not secure your place in our new wonderful Move it or Lose it Class in Ingleby Barwick, or Norton?

Move it or Lose it! is an exercise class designed for those age 50+ and over, or those with limited mobility and a need for gentle exercise.
It helps with maintaining flexibility, mobility, aerobic fitness, balance and strength. They help “turn back the clock” and help maintain independence.

The exercises can be done standing, seated on a chair or standing with chair support.

exercise stockton norton
Gentle, accessible exercise in Teesside!

Attending a Move it or Lose it class is great fun and as much a social event as a fitness class. It will help you stay fit, motivated and active for life.

‘I’m so excited to be returning back to class! I hope to see you all there. ‘

Join us on Fridays in Ingleby Barwick.

Location: The Hub Community Centre, The Rings, Ingleby Barwick.
Price: £5.00 a class (Booking essential due to Covid Restrictions)
Time: Fridays 1:30-2:30pm.

Join us on Mondays in Norton.

Location: The Glebe Community Centre, Norton, Stockton-on-Tees.
Price: £5.00 a class (Booking essential due to Covid Restrictions)
Time: Mondays 3:15-4:15pm.

Yoga Norton

As the Nation prepares to ease lockdown on the 17th of May, preparing to look after physical and mental wellbeing in this transition period is as important as ever.

Our Move it Or Lose it!, Chair Yoga and Yoga classes help to improve:

  • Flexibility
  • Balance
  • Aerobic Fitness
  • Strength
  • Mental Wellbeing


All are welcome to join our group practices. We ensure classes are in a safe, inclusive, non-judgemental environment. We also have a focus on combining postures and movements with the breath. This makes the practice a work-in as much as a work-out. Simple techniques and homework mean you can incorporate what you learn in class into your life.

– Where are Yoga classes available? –

Aimee runs a Yoga and Meditation Class in Stockton on a Tuesday Evening.

Tuesdays

Yoga & Meditation – 7:00-8:30pm Ragworth Community Centre, St Johns Way, Stockton-On-Tees TS19 0FB .

Ragworth Community Centre is on the cusp of Norton and Stockton, easily accessible from both areas of Stockton-on-Tees.

Prices

£6.50 for a drop in or a block of 4 lessons for £20 (£5.00 per class) .

For information and bookings….

For more information and bookings, please contact us using the following:

Email: Amala.teesside@gmail.com / aimee.bell@moveitorloseit.co.uk
Facebook: AmalaTeesside / Move it or Lose it Teesside

Or you can use our contact form here.

About The author:

This image has an empty alt attribute; its file name is screenshot_20200618_093236.jpg
Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK. Aimee teaches in Norton, Stockton, Middlesbrough, Guisborough and Redcar and Cleveland, as well as offering online classes.

To find out more, visit www.amalateesside.com

Move it or Lose it! Teesside – New online course and taster session.

– Preparing for the easing of lockdown –

Join Aimee for an exciting new five week online course, VIA zoom, starting Friday the 14th of April 2021. A taster session will run next week (7th of April) so that you can try before you buy.

Move-it-or-lose-it

Preparing to get fit, moving and active again after lockdown…

There will be a free taster session next week for our upcoming 5 week online Move it or Lose it! Course ran VIA zoom, from the comfort of your home.

As the end is hopefully in sight, preparing for a more active lifestyle is as important as ever. Especially looking after our physical and mental wellbeing moving out of lockdown. Our gentle movement and exercise classes help to open up the body and tone muscles in a safe, inclusive environment. We also combine movements and practice a short, simple meditation at the beginning and end of the session to help with mental wellbeing. 

Here’s a snippet of some facts about the amazing work we do at Move it or Lose it! – Socially, mentally and physically.

Move it or Lose it is an exercise class designed for those age 50+ and over, or those with limited mobility and a need for gentle exercise. It helps with maintaining flexibility, mobility, aerobic fitness, balance and strength. They help “turn back the clock” and help maintain independence. The exercises can be done standing, seated on a chair or standing with chair support. Attending a Move it or Lose it class is great fun and as much a social event as a fitness class. It will help you stay fit, motivated and active for life!

When will the course run?

The taster class will be on Friday the 7th of April at 3:00-4:00pm. The classes will run for five weeks. It will run Fridays 3:00-4:00pm every week from the 14th of April to the 11th of May.


If you sign up to the full course, here will be weekly emails and articles to help you develop a home practice. It will include tips of how to improve mental and physical wellbeing. This is really important as we start to approach the easing of lockdown restrictions, as many are finding the transition a challenge.

Drop ins will be available at £3.50 per class, however you will not get the emails and support to develop a home practice during the time the course runs.

What will I learn on the course?

You will learn gentle movements to help improve flexibility, aerobic fitness, balance and strength. This can be done seated, with chair support or free-standing. You will also learn how to incorporate movement into your daily life in bitesize chunks. Also, you will get advice on developing your own routines for day to day life. Things such as making a little exercise routine waiting for the kettle to boil can make a massive difference to our wellbeing.

There will also be elements of how to invoke relaxation into your daily life.

Do I need specific equipment to join the course?

All you need is a sturdy chair, some comfortable footwear and some 1kg hand weights. However, if you don’t have hand weights, tins of beans make wonderful substitutes!

Sounds great! How do I sign up?

If you or a loved one would like to sign up for taster session, the process is simple. Just email Aimee at aimee.bell@moveitorloseit.co.uk and I will send you a health registration form, then you just log in using the link at the top of the screen (located in the ‘classes’ tab). It is essential the health registration form is filled in prior to joining any classes.

What classes will be running face to face, when restrictions lift?

Classes will run across Teesside on an afternoon.

Currently we have locations for classes in:

Norton Grange Community Centre, Stockton-on-Tees

Mondays – 2:30-3:30pm

My Core Wellbeing, Guisborough, Redcar & Cleveland

Tuesdays 2:45-3:45pm

Academy 17 – Ormesby Bank – Marton-in-Cleveland

Wednesdays 2:30-3:30pm

St Marys Church Hall, Marton Carr Lane, Nunthorpe

Thursdays – 1:30-2:30pm

The Rings Community Hub, Ingleby Barwick

Fridays – 1:30-2:30pm

We will also be running Chair Yoga classes too!

Hope to see you all virtually, soon!
Warm regards, Aimee

About The author:

Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Overcoming Barriers to practice : Anxiety

– Feeling too anxious to practice –

Flexibility Aerobics Balance Strength
FABS LOGO - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

When we feel anxious, we tend to avoid doing certain things. Yoga, meditation and exercise can be one of them, even though there are so many benefits to practicing.


overcoming barriers  - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Physical activity is known to help with reducing symptoms of:

  • Anxiety
  • Depression
  • Stress

However, when we are struggling it can be difficult to engage in physical activity. Here are some tips and pointers to overcome those barriers and get moving to help with physical and mental wellbeing.


– Anxiety has a crippling effect on our motivation –

Stress, anxiety and depression are often reported as barriers to exercise. For those who have mental and physical health challenges, it is one of the driving factors, affecting 61% of people wishing to attend classes.


Woman feeling anxious clipart - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Anxiety can have such an impact on our lives, people often disengage with day-to-day tasks and have challenges with exercise and joining classes. Yoga, Gentle Exercise and Meditation lessons have a myriad of benefits for those suffering with anxiety. For example, you can learn how to control your breathing and learn relaxation techniques which can be used on and off the mat. However, anxiety can be a barrier to us attending classes.

Some of the common anxieties around attending classes are feeling uncomfortable with being a beginner and worrying about what others in the class may think of their practice. The truth is, even the most experienced teachers are constantly learning and adapting their practice. Allow yourself the space to grow. People who come to yoga, gentle exercise and meditation classes share a common goal of improving their well-being.

– What are the common barriers associated with anxiety? –

– Low Energy & Low Mood –

Stress, lack of sleep and diet can cause us to feel anxious and contribute to feeling low on energy.

What can we do to help with low mood?



It is worth examining some of these things and addressing them to help lift our mood and energy.

  • Are you getting enough sleep at night?
    Spend some time before bed unwinding, have a nice relaxing bath. Read a book and ensure that there is no screen time before bed.
  • Are you eating too much sugar?
    Sugar can cause a whole host of problems for our mood, sugar spikes can cause highs in our mood, then when they wear off lows. To combat this, try to avoid having too much sugar in our diets. Perhaps, replacing sugar with healthy alternatives.
  • Are you eating healthily?
    We literally are what we eat. Our bodies build new cells from what we consume. Our bodies reactions and functions rely on vitamins and minerals gained from our diet. Ensure to eat 5 portions of fruit and vegetables a day and avoid processed foods where possible.
  • Are you setting aside time in your day to relax and enjoy some you-time?
    To reduce stress and anxiety within your life, set aside time for you. Do what sets your soul alight, or soothes the soul.
woman relaxing -  AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

– Anxiety around causing or making a pre-existing injury worse –

– Pain and discomfort –

Pain and discomfort can be a barrier to practicing and exercising. From back pain, to stiff joints – sometimes it can seem that exercising will make a pre-existing condition worse. Challenges with circulation and breathing can also make movement and exercise seem like it will be too difficult.

What can we do to overcome this barrier?

doctor - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

It is best to discuss exercise routines with a doctor or healthcare professional initially before starting a new routine. However, move it or lose it chair exercise classes and chair yoga classes are designed to be gentle on joints, done seated or standing. Another good way to get moving with exercise that is low impact is joining a local aqua-aerobics class.

The more you move, the more you are able to move…

It’s always beneficial to move the body in a safe way as much as we can. Starting out small and building up our routine is a wonderful way to do this. Break exercise down into small manageable chunks and work your way up to doing half an hour a day. Every movement and step counts.

A focus on losing weight can also help…

Being overweight can make pain in knees, back and legs worse. But, lose just 1lb and that would equate to a reduction of 4lb in knee joint pressure.

Getting more active can seem daunting, but find something you love doing and it won’t be a chore!

-Fear of injury –

Many people worry about injury and how it might affect their day-to-day life if they become injured or aggravate a pre-existing condition.

What can we do to overcome this barrier?

OAP Lady dancing and enjoying life - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

Again, check with your doctor before starting any new routine. However, with a gentle routine, the right instructor and the right equipment – you can get active in a safe and supported way! Exercise and physical activity often helps the rehabilitation process. Start slowly and build on your practice.

– Cognitive Decline –

Those who are experiencing challenges with memory, cognitive decline or dementia can still get many mental and physiical benefits from practice. Exercise and movement helps maintain healthy blood flow to the brain and helps the body produce new cells.  It helps with proprioception, keeping the mind active. It also helps with balance and hand-eye co-ordination.

Man playing chess - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise

What can we do to overcome this barrier?

To overcome cognitive decline, we need to make exercise part of our daily routine. Mental hygiene is as important as physical hygiene and we should do things to stimulate our minds daily. Keeping exercises simple, such as walking, climbing stairs, or simple stretching can really help us maintain a simple daily routine. Joining a class locally or online can help you to learn the ropes and start to practice a daily routine at home.

– Feeling Isolated –

Many of us have been feeling isolated during lockdown. This has an effect on our motivation to practice. Most people are more likely to work-out with a friend, loved one or at a local class. If someone has lost someone close to them, or if their partner has mobility challenges, they are less likely to be motivated to stay active.

Walking alone can make people feel vulnerable, especially as darker nights set in. Isolation can also make people feel scared or shy of joining group classes.

What can we do to overcome this barrier?

There are lots of local classes that people can join both online and in person.
AMALAwellness – Teesside offers a range of classes to help people stay active and mobile. As well as aiding physical and mental well-being. The key is to find something that sets your soul alight, that you enjoy. That way, as well as joining a class doing something you enjoy, you will make new friends with similar outlooks and hobbies. Family and friends can be wonderful for helping you stay active. Tell them about your goals and maybe you can encourage them to be more active too, or join them in activities.

– Set Smart Goals –

Sometimes things can seem daunting, but setting smart small attainable daily goals can really help us improve both out physical and mental wellbeing.

Try setting a goal of walking so many steps a day, or for a set amount of time a day. Join a local gentle exercise class, then progress from there. Even small attainable goals like drinking more water can help us improve our health and work towards bigger goals.

Hopefully some of these pointers will help you to get more active during and after lockdown.

AMALAwellness specialize in gentle movement and exercise. Aimee is trained as a Move it or Lose it! fitness instructor. These classes are available both online and in person and Aimee can advise you on the best route to getting you active again!

We would love to hear from you, please get in touch if you would be interested in any of our classes.

Please subscribe to our blog for up-to date information on all our classes and advice on practice!

About The author:

woman practicing lotus with petals and chakra points - AMALAwellness - Middlesbrough stockton teesside , yoga meditation and gentle exercise
Aimee is a Yoga, Meditation and Move It or Lose It! teacher in located in Middlesbrough, England, UK.

To find out more, visit www.amalateesside.com

Move it or Lose it! Classes in Teesside

Gentle exercise classes & Chair Yoga classes – Middlesbrough and Stockton –

– Move it or Lose it , post lockdown –

Move it or lose it! Woman holding exercise band.

Move it or Lose it! classes help motivate people to move more so they enjoy later life. We encourage top to toe workouts to help people stay active and feel fit for LIFE! Our aim is to help people to stay active and independent – especially those with mobility challenges. Our classes are fun, friendly and help build a sense of community.

Aimee is setting up classes across Teesside – see the timetable below.
All classes are on the ground floor with ample parking.

Join a safe and friendly community to exercise, socialize and try new things.

– Where will classes be available? –

Class Schedule for Move it or Lose it classes in Teesside, Middlesbrough , stockton and Guisborough .

Stockton-on-Tees

Mondays – Move it or Lose it! – 2:30-3:30-pm

Norton Grange Community Centre62-64 Somerset Rd, Norton Grange, Stockton-On-Tees TS20 2ND

Fridays – Move it or Lose it! – 1:30-2:30pm

The Hub Community Centre – The Rings, Ingleby Barwick, Stockton-on-Tees TS17 5LL

– Middlesbrough –

Wednesdays – Move it or Lose it! – 2:30-3:30pm

Academy17 – 5 Prtichett Road, Ormesby. TS30NQ

Thursdays – Move it or Lose it! – 1:30-2:30pm

St Mary’s Church Hall – Marton Carr Lane, Nunthorpe. TS70JU

– Redcar & Cleveland (Guisborough) –

Tuesdays – Move it or Lose it! – 2:45-3:45pm

My Core Wellbeing7A, Reid Terrace, Guisborough TS14 6EB

For bookings, information or any other enquiries, please email aimee.bell@moveitorloseit.co.uk

We look forward to hearing from you soon!

Move It or Lose It! Gentle Exercise and Yoga Classes in Teesside ….

Would you, or a loved one benefit from gentle movement classes? AMALAwellness is offering a range of classes to help people across Teesside be more active and look after both their physical and mental well-being.

Aimee recently qualified and became insured as a Move It or Lose It instructor and is starting to roll out classes in care homes and venues across Stockton and Middlesbrough ( Norton, Guisborough, Nunthorpe and North Ormesby).



AMALAwellness also offer Chair Yoga Classes too!

Aimee is excited to offer these lessons as they are really fun, accessible and affordable for people who would usually struggle in a gym where aesthetic goals are the aim of classes.

Aimed at getting people active and moving in a fun, gentle, safe and supported way, every age and ability would benefit from these classes.

What is Move it or Lose it?

Move it or Lose it is an exercise class designed for those age 50+ and over , or those with limited mobility and a need for gentle exercise.

Attending a Move it or Lose it class is great fun and as much a social event as a fitness class. It will help you stay fit, motivated and active for life as well as helping with maintaining flexibility, mobility, aerobic fitness, balance and strength.
The exercises have been created in partnership with the Centre for Healthy Ageing Research at Birmingham University to help “turn back the clock” and help maintain independence.


The exercises can be done standing, seated on a chair or standing with chair support and can be adapted to meet your needs with less repetitions or lower resistance.

Benefits of Move It or Lose It! classes:

  • fun, friendly, accessible and affordable
  • simple dance moves to music help gently raise heart rate
  • exercises designed with those with limited mobility in mind
  • reduces pain and stiffness by stretching the muscles
  • improves blood circulation to keep the body fresh and active.
  • keeps control of the blood pressure.
  • improves the range of motion of the joints, keeping the symptoms of arthritis in control.
  • helps lift mood – reducing anxiety
  • improves balance and coordination.

What is Chair Yoga?

Seniors or those who have mobility issues avoid unnecessary movements due to fear of falling or injuring themselves. With limited movements, the limbs get stiff reducing the range of motion causing aches and pains in the limbs.

Fortunately, with awareness of yoga practices spreading wide, those with mobility issues too can benefit from this practice through the introduction of Chair Yoga.

Benefits of Chair Yoga:

  • stretching the muscles, to reduce pain and stiffness.
  • improves blood circulation to keep the body fresh and active.
  • keeps control of the blood pressure.
  • improves the range of motion of the joints, keeping the symptoms of arthritis in control.
  • Helps lift mood – reducing anxiety
  • improves balance and coordination.

Try a taster class for free, VIA zoom with Aimee.

Friday’s 3:00-4:00pm.

Contact us VIA facebook ( AMALAwellness – Teesside )
or email us amala.teesside@gmail.com for more information,