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

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

Osteopathy, Sports massage

The Importance of Strong Calf Muscles

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

Osteopathy

John’s Success Story: Find out how we got John cycling to the top of a mountain following a hip fracture

Unfortunately, in November 2017, John was involved in a cycling accident. This resulted in a fractured left hip, which required surgical repair with three 4 inch screws to stabilise the neck of the femur. Being a 40 something (he said it was okay to reveal this) John was rather disturbed to learn from the surgical… Continue reading John’s Success Story: Find out how we got John cycling to the top of a mountain following a hip fracture