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
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
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
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
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
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?
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
Do you know the importance of strong calf muscles? Our calf muscles are often over looked, with most of the focus being on the glutes, quads and hamstrings, but good calf strength has a direct effect on your athletic ability, including injury prevention. The calf is made up of two main muscles: the gastrocnemius… Continue reading The Importance of Strong Calf Muscles
Stretching is a technique used to improve range of movement and function, enhance performance and decrease risk of injury during exercise1. When stretching a muscle you should find the position up to the point where you begin to feel tension and hold. You do not need to push a stretch through your ‘pain barrier’ (past… Continue reading Stretching – Benefits and Techniques
Did you make a New Year’s Resolution? Did you promise to take better care of yourself, eat more healthily, get fit or exercise more? Most resolutions are health based but about now most people give up! A 2015 poll by BUPA found that 63% of people failed to keep their resolution, with 43% of those… Continue reading New Year’s Resolution and How to Stick to it!
Cambridge Osteopathy 