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

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

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, Sports massage

Stretching – Benefits and Techniques

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

Osteopathy, Sports massage

How Tight are your Hamstrings?

Many people don’t realise that tight hamstrings can cause complications. The hamstring muscles are attached to the back of the pelvic bones, run down the back of the thigh and insert behind the knee. Therefore, tightness of the hamstring muscles can result in altered pelvic, spine and lower limb biomechanics, increasing the risk of injury. … Continue reading How Tight are your Hamstrings?