Human, Injury Management

4 Things you can do to help your muscles during lockdown 3

Lockdown 3 is definitely proving to be one of the harder lockdowns to deal with for a number of reasons. Many of you will still be working from home. Below are a number of things you can do to help your muscles and also a certain extent your mental health. Take time for yourself and get outside even if the weather is rubbish it will make you feel better.

Exercise

During lockdown we are allowed to go out and exercise so grasp this opportunity especially if you have someone to exercise with. It doesn’t need to be a run. A walk will be just as beneficial to your muscles.

By getting out and exercising you are allowing an increase in blood flow which will help rejuvenate you muscles, allowing them to loosen up. I know the weather is not at its best but get those layers on and a waterproof and get some fresh air, it will be worth it. This will help clear your head. If however you don’t have enough time to get out then exercising at home is another good alternative even if it is just 20 min of activity such as yoga or pilates.

Move regularly

Those of you that have desk jobs probably suffer from a few aches and pains when you have been sat in countless zoom meetings. Try and get up and move regularly. Go get yourself a drink, take a walk around the room, stretch and change positions regularly. In the past posture has been drummed into people that it needs to be good, well the actual issue is staying in the same position for too long. So even if you have good posture at some point you will start to ache. Those that have the luxury of a desk that alters height can sit or stand which is a great way to change positions. Those that do not try different positions in your chair. Sit back in it, sit forward, stretch your arms up, hunk your back and then straighten it. All these movements will give relief to your muscles and keep them moving.

Hot and Cold

Having a hot shower or bath can go a long way to helping your muscles relax. Its also a great way for you mind to unwind and have some me time. If you are having a bath adding epsom salts will also help relieve any muscle aches and pains. Make sure you put some time aside so that you can relax while doing this. Hot water bottles are also good when sitting at your desk. They can help relieve tension and reduce pain.

Cold can also help relieve tension and any inflammation present. So if you have a particularly painful muscle or area of your body use a bag of peas wrapped in a cloth to help reduce any discomfort. Hot and cold can be used together. Do 5 min cycles of each and this will help draw blood into the affected areas as well as act as pain relief.

Spikey/hockey ball

Spikey balls are the one thing I recommend to everyone. I prefer them to foam rollers because they are more versatile and actually get deeper into the problem areas. They are particularly good at getting into the muscles on the back and shoulders. You can either lean against one on the wall or do it lying down. A hockey ball or hard ball can also be used as an alternative. Below is a video on how to use spikey balls to release off various muscle groups.

Anatomy, Biomechanics, Equine, Horse & Rider, Injury and Rehab, Injury Management

Musculoskeletal pain: Potential causes in horses

Pain is something that most horse owners are aware off and as owners we do worry whether are equine friend is in pain. Horses are very stoic creatures, in that I mean they don’t always show us when they are in pain. As a result we need to get good at reading the signs which were discussed in a previous post (Equine Pain: Are we missing the signs)

Can we as owners help reduce the chance of our horses feeling pain? Well yes to a certain extent. Below is a dicussion on potential causes of musculoskeletal pain in horses, which in turn may help owners to reduce the likely hood of horses experiencing pain or at least chronic pain.

Tack

Tack is a big area that most owners know can cause discomfort and there is a lot of research being conducted into the amounts of pressure tack can produce. Centaur Biomechanics have been doing a lot of research into saddle , girth and bridle pressure. The results are fascinating and illuminating.

Noseband pressure can be immense and quite a bit greater than saddle pressure. So it is really important to make sure all your tack fits. It doesn’t need to be expensive tack as this isn’t a guarantee it will fit your horse. If in doubt then make sure you get a properly qualified saddle fitter to check. Make sure your tack is checked regularly especially if your horse loses or gains weight.

Soreness from Exercise

As humans you have all felt what we call delayed onset muscle soreness. Where we exercise and then 24-72 hours later our muscles feel sore and stiff. Well horses potentially experience the same thing from hard bouts of exercise. This is not long lasting and with time will go, but it is something to be aware of.

This is something that can easily be solved by introducing massage post competition or after heavy training sessions. It will promote recovery and well being in your horse allowing you to train harder with your horse and reduce the chances of injuries occurring.

Another point to consider is incorporating recovery time into your horses training. This can be full rest or a light ride on a lose rein (where it is safe to) or a combination of both. Recovery time is when your horses body heals itself from exercise by doing this your horse becomes fitter. If we work our horses hard all the time without rest then overuse injuries and illness can be more prevalent and affect their ability to train and get fitter.

Trauma

A fall or impact can cause contusions to muscles. This causes bleeding within the muscle resulting in bruising, however due to horses having fur it is not always possible to see if swelling is not present. If you know your horse has sustained an impact injury then massage is to be avoided in the first few days. Instead hose or ice the area. This reduces swelling and the cold helps relieve some pain. In some cases an impact can lead to myosotis ossificans, which is where bone forms inside the muscle.

Trauma can occur to joints, this can be from an impact which can cause joint disruption. As a result ligaments, tendons, bone fractures and cartilage damage can all occur. Joints can also become inflamed from less minor injuries and osteoarthritis can also occur in joints.

Bones can fractures or crack from impact or overuse. If the horse doesn’t get enough recovery time then micro cracks (stress fractures) can form. Bones heel much better than tendons and ligaments but this is dependant on where the fracture is.

Tendon and Muscle Strains

Tendons are less elastic than muscles so often when the muscle is tight the tendon takes up the load and as result is more likely to get injured. Unfortunately tendons also don’t have as good blood supply as muscle, so do take longer to heal. By allowing your horse recovery time and having regular body work sessions muscle and tendon strains can be reduced considerably.

Bone Disease

Bone disease can be due to nutrition or genetics. If it is genetics then this is harder to deal with but as an owner nutrition is something we can influence. Making sure your horse has a good balanced diet will help reduce bone disease. Making sure your horse is getting copper, zinc, magnesium and vitamin A and D. It can be difficult getting the right balance so if in doubt then seek advice from a nutritionalist. If bone disease is genetic then your horse needs veterinary guidance to develop a plan that will help reduce their pain and impact on their everyday life.

Past Injuries

Past injuries can leave scar tissue, which can create stiffness and be sore. Having regular body work can help reduce this. Joints that have previously been injured can develop osteoarthritis. Again veterinary advice may need to be taken to help develop a management plan.

Ulcers

Ulcers can be quite prevalent and often a result of stress. Removing the stress, altering diet and treating the ulcers will help to get rid of them. Quite often ulcers can form due to chronic pain. So it is worth looking at your whole horse when combating ulcers.

Myopathies (muscle disease)

Myopathies are often put under the umbrella term tying up. They are either genetic or acquired later in life. I am not going to go into much detail of what they are but this can cause horses muscle stiffness and soreness. If managed correctly with exercise, diet and body work then this can be hugely reduced.

As you can see there are a number of things that can affect musculoskeletal pain and the above is no way all of them. If your horse is in pain then do consult your vet as soon as you notice any change in behaviour. This will help reduce vet bills and your horses suffering. From there a plan can be put in place to manage your horses pain.

Anatomy, Human, Injury and Rehab, Injury Management

K-taping your knee for patella maltracking

Patella maltracking (or patella femoral pain) is a common occurrence in the sporting knee. It is an overuse injury where the patella is slightly pulled out of its normal position causing irritation and inflammation under the knee cap as it rubs against other structures.

Patella maltracking can be caused by tightness in soft tissue such as the tensor facea latae, rectus femoris, vastus lateralis and potentially bicep femoris. As a result the vastus medialis may also be weak and unable to counter act the tight muscles pulling the patella out or up. As a result the tight muscles need to be released of through soft tissue work and the vastus medialis strengthened. With the primary cause being dealt with taping the knee can help reduce pain and re-educate the movement patterns required.

Below is a video on how to tape your knee to reduce pain and allow you to exercise and strengthen your knee.

Equine, Injury and Rehab, Injury Management

Equine Pain: Are we missing the signs?

It is a real shame that our horses can’t tell us they are in pain, where the pain is or how painful something is. As a result we may miss when they are actually experiencing pain. Which as a horse owner I hate the idea of. The last thing I want is my horse suffering because I was unable to identify when something was not quite right. Well there may be a way of identifying pain in your equine friend. Read on to find out more

Horses tend to be described as stoic creatures. What is meant by this some may say? Well, horses are a herd animal and as a result they tend not to show when they are in pain, or sore, so that predators don’t single them out. It helps them survive, as a result it makes it quite difficult as owners to see if they are in pain. Some horses are more stoic than others.

So how as owners can we read the subtle signs horses might give out when they are is discomfort or pain? Lameness is often a big sign that something is wrong but can we identify the issue before the lameness becomes so apparent, well yes we can.

Sue Dyson and colleagues have been carrying out numerous studies to identify behavioural markers, that can help predict lameness and musculoskeletal pain being experienced by horses. It is termed the Ridden Horse Pain Ethogram and consists of 24 behaviours that consistently predict lameness in horses. Generally if there are more than 8 of these behaviours then the horse is considered to be in pain and there is probably an underlying lameness which may not be apparent to untrained eye

These behaviours include some of the following;

  • Ears back
  • Mouth open
  • Tongue out
  • Tilting the head
  • Crookedness
  • Tail swishing
  • Clamping tail
  • Holding tail to one side
  • Head tossing
  • Head under or over the vertical/bit
  • Unwillingness to go forward
  • Resistance
  • Stumbling
  • Toe drag
  • Intense stare
  • Eyelid half closed
  • White of the eye showing
  • Spontaneously changing gait
  • Bit pulled through to one side
  • Poor quality canter
  • Hurrying
  • Bucking/rearing

These are all behaviours that our horses have exhibited at some point but this may only be for seconds, however if for instance the ears are back for longer than 10 seconds and regularly through a ride then this may be a sign that something is uncomfortable for them.

Horses are not inherently naughty, and if people or you are describing your horse like this then perhaps they are experiencing musculoskeletal discomfort. As horse owners we need to make it a priority to be better at identifying pain related behaviours and this will allow our horses to lead a much better quality of life.

By knowing the behaviours above, you as an owner can identify any potential musculoskeletal issues sooner, which in the long run may reduce vet bills. If your horse isn’t showing any lameness but is exhibiting some of the above behaviours, either regularly, or perhaps they have occurred out of the blue, then your horse may benefit from a soft tissue therapist (equine massage therapist/bodyworker) to come and relieve any musculoskeletal soreness. This is something that all horses in regular work should get.

This post isn’t to scare you as an owner but to make you more aware. You don’t all need to think that you have to stop riding your horses because they show some of the above behaviours. Horses like humans can have muscle soreness from exercise or something they may have done that they are not used to. Humans, however are able to do something about this unlike horses. So it maybe that as an owner you make sure your horse gets regular bodywork, or that you stretch your horse and give them days where you ride them on a lose rein to help them recover.

Anatomy, Equine, Injury and Rehab, Injury Management

Equine Acupressure: To the point of it!

You may be asking what is acupressure and how can it help my horse? If so then the following post will help answer this question.

Equine acupressure has the same roots and theory as acupuncture. It involves the application of pressure from fingers rather than the use of needles making it safe and noninvasive (acupuncture in the UK can only be performed by equine vets). It can be used as a stand alone treatment or integrated into a sport massage to help support your horses health.

Acupressure is based on traditional Chinese medicine, which offers a method of natural healing by trying to maintain the innate balance of the body. Acupressure uses invisible lines of energy flow called meridians, and along these lines are specific points which can influence the body when pressure is applied. There are 14 meridians connecting organs with other parts of the body. It is thought that energy (Chi) that flows along these meridians can get blocked causing symptoms to develop. By applying pressure the balance and energy flow can be restored. Chi (energy) is composed of Yin and Yang, which are two dynamic forces that are the opposite to each other. Yin is seen to be represented by water, wet, cold, nourishing, and dark (to name a few), whereas Yang is fire, dry, hot, active, red and consumes. When Yin and yang are in balance chi is flowing harmoniously and the body is healthy, however when they are not in balance there is disharmony and disease develops. Acupressure can help restore balance and act as a preventive.

Acupressure can have the following benefits

  • Releases natural occurring pain relieving chemicals in the body
  • Reduces inflammation and swelling
  • Increases blood flow allowing an increased rate of recovery from injury
  • Increase energy levels and wellbeing
  • Decrease anxiety
  • Encourage relaxation
  • Help joint lubrications and movement

When working on equine clients I often integrate acupressure points into my bodywork (massage) sessions to help create a bespoke and more holistic approach. I frequently find horses relax hugely with use of acupressure by their eyes softening, heads lowering, muscles relaxing and often dosing off. This allows me to be more effective in treating areas of discomfort as well as supporting the horses overall health.

If you would like to discuss the potential use of acupressure in your horses treatment then do contact Pollyanna using the form below


Anatomy, Biomechanics, Human, Injury Management

Feet the foundation of movement: Part three keeping your feet happy

In the the first blog of this series we looked at anatomy and function of the foot and then proceeded to discuss some common injuries in part two. This part looks into exercises that can help keep your feet supple and strong for everyday life.

Video on exercises to help keep your feet supple and strong

I hope the video was helpful if you have any questions then do please get in touch

Biomechanics, Equine, Horse & Rider, Injury and Rehab, Injury Management

Horse Pilates: Encouraging core engagement through movement

In the run up and during lockdown my clients and friends have increasingly been using the words Horse Pilates to describe part of what I do to help horses move better. To the point that even the Daily Telegraph have used that term in an article published recently. So I thought a blog post about Horse Pilates was needed.

What is Horse Pilates?

Human Pilates was developed by Joseph Pilates. He develop it when in the UK to help injured soldiers from the War to recover. Pilates believed that mental and physical health are closely linked and this is something that can be taken and applied to horses. Pilates is a low impact set of exercises aimed at strengthening muscles while improving postural alignment and flexibility. Any fitness level can benefit and Pilates exercises should be part of any training or rehab plan for a horse.

The focus of Pilates exercises are on the core. However it should also include other areas such as the hips, abdominals, back, inner and outer thigh. The core is the foundation and these other areas are all connected and need to be able to function as a whole.

In regard to horses what we term carrot stretches were a series of movements developed by Hillary Clayton and Narelle Stubbs and can be coined as the first form of Pilates exercises for horses. These exercises help develop the deep core and spinal muscles. They are a combination of stretches, stabilising exercises and lifts which are the first port of call to develop core. However with any exercise caution should be taken that it is the correct exercise for your horse and therefore consulting a professional to help is really important.

Intermediate & Advanced Pilates

Hilary Clayton and Narelle Stubbs exercises could be termed your beginner Pilates for horses as with human Pilates beginner exercise should still be practiced by intermediate and advanced students as it makes sure the deep core muscles are functioning and that the global muscles have not taken over, which often happens in very athletic inviduals. If this happens then the individual is more open to injury and it would be the same in the horse. However a horse can be stretched further so including straight line pole work and walking backwards would be the next step up. The horse can be progressed further by introducing raised poles (cavelletis) and lateral movement such as stepping under. Pole work on circles and in trot would progress things even further, shoulder in from the ground all increase the demand and complexity of the movement.

By working with your horse from the ground you can also develop your partnership with your horse. You don’t want to be doing lots of reps. This isn’t about increasing cardio fitness but about developing finer movements that are controlled. As the horse is able to control their movement through the use of its core muscles then its ability to work under saddle will greatly improve. Their balance will be better and there will be improvement in dealing with a rider on board. This is also a key time to work on yourself and develop your core strength. Your horse will appreciate this hugely.

So every horse can benefit from Pilate type exercise being added to their exercise regime. However professional help should be sort to guide you as the owner as to what would benefit your horse. If you would like to discuss things further do contact Pollyanna.

Biomechanics, Equine, Injury and Rehab, Injury Management

Case Study Part Two: Road to Recovery

Willow Road to Recovery

In part two we discussed Willows history and issues that were causing her complex lameness, which you can find more detail in Case study Part One: Complex lameness. In this part we are going to discuss what treatments were used and Willows progress.

Treatment

Willow’s treatment was started very gently. In this case less is more. Willow is also a very receptive and expressive horse, which as a therapists is brilliant as she leads her own treatments. It is so important to listen and respond to a horses reaction. In this case Willow directs me on duration and areas she needs working on. Willow is also very responsive to acupressure points.

Her treatment began with Bladder 25 to help strengthen her lower back, address any stiffness or pain in this area. Willow responded by lowering her head almost to the ground and softening her eye to the point that she almost went to sleep. This allowed me to massage through her hind quarters to release further tension and relieve pain. Willows neck and poll muscles were also released through a number of soft tissue techniques. As well as her adductors on her inner thigh. This caused increase tone and activation through the TFL and quadriceps.

To finish of the session 5 gentle dock pulls were included on both sides to help strengthen and activate the TFL and quadriceps. A number of belly lifts were also performed to help activate the core muscles and stretch through the back.

Initial Outcome

Just from the above treatment and exercise Willow showed immediate improvement. Firstly her TFL (tensor latae fascia) and quadriceps started to activate. Had increased tone and secondly she was far less sensitive through her back and hindquarters. Her movement seemed eased but was still showing signs that were present on initial assessment. However the goal of making Willow more comfortable was achieved.

Continued Treatment

The original plan was to come and treat Willow little but often to allow her body to make small adjustments and to not overload her system with change. So visits were made twice a week for about two weeks. During this time I was fully aware that the country might go into lockdown and that I wouldn’t be able to come up to physically treat Willow. So Willow’s owner was taught how to do some of the key techniques that were helping Willow the most and given equipment to allow progress if I couldn’t be there. Willows owner was also doing some of acupressure points on a daily basis in between my treatments.

So in the second treatment acupressure point Bl 25 continued to be used along with the introduction of Bl 21 which helps with atrophy, gastrointestinal issues, edema , back pain and general weakness. Each session I added a new point Bl 11 (helps strengthen bones and joints, nourishes and facilitates blood flow, benefits joint problems and also helps neck and spinal pain), Bl 19 (helps with hip pain and gastrointestinal issues) and lastly Bl 23 (helps with general weakness, lower back pain and estrous cycle). The owner was also taught these points as treatment progressed. Willow responded well to all these points

Massage through Willows back, hindquarters, neck and poll were also carried out to help activate muscles and release tension that has developed due to compensatory mechanisms. Again Willow responded well over the two weeks

Exercises

Initially dock pulls and belly lifts were introduced. Gradually the number of repetitions were increased and this was something Willows owner performed between sessions. In the second treatment weight shift directed through the shoulder was introduced this along with dock pulls were to encourage Willow to use her stabilising muscles. To start the main aim was to develop Willows core to give her a stronger foundation to develop more global muscle strength.

Willow was introduced to some foot pads. Just one placed under a fore foot to start and then moved to a hind foot. The foot pad was placed under for as long as Willow would stay. This was often a couple of minutes. This was again to encourage Willow to use the finer muscles to stabilise herself.

Before I got to progress Willow further lockdown occurred. However with guidance Willows owner was able to progress her exercises gradually. Walking over a pole in straight lines was introduced then progressed over a week to a figure of out over a pole. These progressions occurred over a 3 week period from initial treatment.

Willows owner continued with all the above acupressure points, exercises and pole work by week 4 she was walking over 2 poles in a row with several repetitions. By week 5 Willow was introduced to slightly raised poles done in hand exercises. Willow is also on a track for the summer months so poles and obstacles to step over were introduced to encourage her to use her hind quarters more throughout her daily life. By week 6 straight line trotting in hand was introduced. By week 7 3 poles on a circle at walk was performed with no ill effect.

Progress

Walk up 3 months after initial assessment

Willow showed great improvements in her walk and confidence by week 2 of initial treatment. She was also getting increased turnout time. By week 3 she was back out on full turnout and her Bute had been gradually decreased as well. Within a month Willow was out 24/7. Willows feed was also changed to help increase weight and muscle mass by phasing in Copra and Speedi beet into her seaweed, brewers yeast, lucerne and chaff. Gradually the lucerne was phased out and replaced with Agrobs Leichengrass. There were two aims with these changes one was to reduce any feed stuffs that might cause increase in inflammation (hoof friendly) and to help increase condition.

The above photographs show a vast improvement in muscle mass and posture. The video further up also shows huge improvement in movement patterns. Willow will always have some sacroiliac issues but with careful management she should be able to lead a happy and comfortable life.

If you have any concerns about your own horse and lameness then do consult a vet or contact Pollyanna with any queries and she will try and help the best she can.

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Biomechanics, Equine, Injury and Rehab, Injury Management

Case Study Part One: Complex Lameness

Willow the complex case of lameness

This case follows the assessment and treatment of a 19 year old horse, Willow. It shows the complexity of a case that has multiple factors interacting together and that by viewing the horse as a whole all these factors can be addressed in an efficient and effective way. This first part introduces Willow’s history and the problems that were being experienced by her. The second part will discuss treatment used and the outcome.

History

Willow is an Irish cross (possibly thoroughbred with some Arad), she is 19 yrs old, 15.1hh in height and of a slight build. Willow has had hock surgery and been owned by the current owner for 9 years.

I have been giving Willow bodywork session for the last year and she also receives McTimoney chiropractic treatment from a very good practitioner. Willow has exhibited an unlevel pelvis on a number of occasions. This is potentially linked to an underlying issue within her sacroiliac joint, which could be a result of previous activities or injury. Willow had been ridden western style and potentially barrel raced in the past. With her current owner she is hacked and schooled at a low level. Willow has been barefoot for the last year.

Willows issues

Over the winter Willow lost a bit of condition and then the mud came. Willow seemed to find the mud particularly difficult to deal with. Willow developed some heat in her right fore and lameness. After a vets visit an abscess was ruled out. However it was noted that her gait was abnormal. Not just in her right fore but the hind legs as well. The vet placed Willow on restricted turnout on a firm flat surface for 4 weeks with Bute and then review her progress.

Willow’s owner asked me to come and help make Willow more comfortable. On initial assessment Willow showed a complicated lameness, by this I mean there were a number of potential issues going on. Firstly you had the forelimb lameness which was likely to be secondary refered lameness. There was also axial lameness going on, which can be harder to identify. Willow also showed left non weight bearing lameness in her hind due to the flight pattern and placing it along her midline when stepping through, this also affected her cornering to the left. She was also hesitant to place her left hind hoof down. Willow also walks on 3 tracks and has a slight head bob down suggesting a hind limb lameness. Lastly Willow’s right hind has a slight wobble when transferring weight onto it.

Willow on initial assessment

Closer look

On palpating, Willow showed a decreased tone and atrophy in her hind quarters specifically the quadriceps and gluteals bilaterally. Willow also showed decreased activation through her tensor fasciae latea and quadriceps on her right hind, this would explain the shaking through this leg when starting to weight bear. Willow was particularly uncomfortable through the lumbar and sacral area when palpated. Her neck showed tightness bilaterally but more so on the left.

The above introduces the issues that Willow has experienced. In part two we will discuss treatments and how Willow progressed. If your horse presents as lame always consult your vet before getting hold of a bodyworker. If you have any questions or concerns then please do get in contact with Pollyanna.

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Human, Injury Management

Reflexology: Does it tickle?

One of the many questions I get asked is, “Does it tickle?” No it shouldn’t, as it is all about the pressure points in the foot, which when stimulated provide physical and emotional wellbeing.

History of Reflexology

Reflexology has been practiced throughout history from different ages and cultures. It was practiced in Egypt, where there is evidence documented on the walls of tombs. India also seems to be a place where reflexology started its early days. The Buddhist monks took their techniques to China and then onto Japan, teaching along the way.

Benefits of Reflexology

Reflexology can bring many benefits including;

  • Detoxifying the body
  • Relaxation
  • Increase circulation
  • Stimulates the nervous system
  • Provides pain relief
  • Balances energy in the body
  • Helps during pregnancy

What to Expect in a Treatment

Reflexology is a holistic and non-invasive therapy performed on the feet, with varying degrees of pressure to promote physical and emotional wellbeing. It stimulates the body’s own natural healing powers. Reflexology is to treat the whole person, body, mind and spirit.

A first appointment will include a conversation about your medical history, needs and what you want from a treatment.

However if you have the following conditions then you may not be able to have reflexology

  • Pregnancy- in the first 3 months or if you have a history of miscarriage
  • Epilepsy
  • Diabetic
  • Cancer- Doctor approval needed

Once your history is complete then your treatment is started with effleurage to warm the soft tissues up. This is followed by working on the pressure points in your feet, which will not be painful but should feel relaxing.

After a treatment, your body is in the process of healing, as a result you may feel some of the following positive reactions

  • A feeling of warmth
  • A feeling of complete calm
  • Pain releif
  • Increased flexibility

Other common and normal reactions can be

  • Tiredness
  • Thirst
  • Needing the loo more frequently
  • Increased perspiration
  • Cold like symptoms
  • Feeling emotional

Some people have no reactions to treatments but if you do they will occur within 24hrs after treatment but will subside after 48hrs.

If you would like to find out more about reflexology or discuss your needs then contact Francesca on 07709 431659 or email on dollytrolley32@hotmail.com