Osteopathy, Sports massage

Back And Shoulder Strengthening Exercises

Here are some of my favourite back and shoulder strengthening exercises. These strengthening exercises aim to ‘undo’ the seated desk position – the forward shoulders, forward head and neck, rounded back. Strengthening the mid and lower trapezius, latissimus dorsi and rhomboid muscles will encourage retraction of the shoulder blades, helping to support a more upright… Continue reading Back And Shoulder Strengthening Exercises

Osteopathy, Sports massage

Neck, Upper Back and Shoulder Stretches

Here are some of my favourite neck, shoulder and upper back stretches. These are great to perform regularly throughout the day, particularly if your job requires you to be seated at a computer for long hours. Looking down at your screen causes you to hunch forward – flexing your neck and upper back, and bringing your… Continue reading Neck, Upper Back and Shoulder Stretches

Osteopathy, Sports massage

Glute Activation Exercises

I prescribe gluteal strengthening exercises for many lower body disorders, ranging from knee soreness to lower back pain. The gluteal muscles are a group of three muscles that make up the buttocks - the gluteus maximus, gluteus medius and gluteus minimus. Their actions include extension, abduction, internal and external rotation of the lower limb, knee alignment, stabilising the lower back and sacroiliac joints as… Continue reading Glute Activation Exercises

Osteopathy, Sports massage

Core Strengthening Exercises

Here are some of my favourite core strengthening exercises for the prevention and management of lower back pain. Your core muscles  provide a stable support for your entire body, transferring forces between your upper and lower body and controlling movement in every plane of motion.  They play a huge role in everyday activities, from getting… Continue reading Core Strengthening Exercises

Osteopathy, Sports massage

Stretches for Low Back Pain

6 Simple Stretches to Relieve Lower Back Pain I thought it would be useful to share with you some of my favourite stretches to help relieve and prevent back pain. These exercises are great for improving spinal mobility and stretching any tight muscles. Before beginning this programme, please be aware not all exercises are suitable… Continue reading Stretches for Low Back Pain

Osteopathy

Breathing Exercises for Stress Management and Relaxation

I thought it might be useful to share some breathing techniques to encourage relaxation and combat the stress of COVID-19. Our stress response, also known as the ‘fight or flight’ response is the body’s mechanism of confronting or avoiding danger. When appropriately invoked the stress response helps us manage many situations, but trouble starts when… Continue reading Breathing Exercises for Stress Management and Relaxation

Osteopathy, Sports massage

Neck Cracking and Grinding: What is it and Why does it happen?

Many people experience a sensation of cracking, popping, snapping or grinding during neck movements, especially when turning your head to reverse the car or checking your blind spot. The medical term for these sensations is known as ‘crepitus’ and although crepitus can occur at any age it becomes more common as we get older. Crepitus… Continue reading Neck Cracking and Grinding: What is it and Why does it happen?

Osteopathy, Sports massage

Tech Neck – The New Epidemic

How often do you spend looking at your phone, tablet or laptop? Studies suggest we look at our phone around 2-4hrs per day, and those times are excluding tablet and laptop use. That’s a lot of time spent looking down.    Tech neck is the term used to describe the neck pain and damage sustained… Continue reading Tech Neck – The New Epidemic