Blog

Frozen Shoulder

21 November 2023

Unlock Relief: A Comprehensive Guide to Frozen Shoulder Exercises Understanding Frozen Shoulder: Causes and Demographics A frozen shoulder is an extremely painful condition affecting the mobility of the shoulder.  Sometimes it can develop following trauma but not always, it can just gradually come on and get worse.  It’ll generally happen between 40 and 60 years old and be more common in women.   The worst part of a frozen shoulder is how long it can last. Typically, it lasts around 18 months to 2 years.  If...

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Tennis elbow

28 November 2022

Tennis elbow usually presents with pain right on the outside of the elbow. This is also known as lateral epicondyle pain. Generally, the issue occurs due to an overuse injury. For example, doing something you don’t normally do where you’ve overstressed the common wrist extensor origin. A good example would be a DIY project such as drilling. The common extensor origin attaches to the elbow but is all based on the movement of the hand and fingers....

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Spinal flexion when lifting

30 October 2022

The debate of spinal flexion when lifting seems a hot topic right now. Instagram arguments: camps for both sides, some saying - yeah do it, and others dead against it. Who is actually right though, should you or should you not have spinal flexion when you’re lifting? We are going to shed some light on this try and take out some confusion for people who just aren’t sure which way is right. We are going to break this down into...

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Back Pain Prevention

20 August 2022

Now everybody wants a healthy back, good mobility and no pain even as we get older.  That’s what we are going to explore today. Something quick you can do that’ll give you the biggest bang for your buck to make that happen.   This came about after I’d seen a patient in his 80s. They came in to see me due to some knee pain. During the assessment looking at some of his movements, I noticed that he had really good mobility...

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Sports Massage

30 June 2022

Sports massage also known as Deep Tissue Massage is a well-known technique to help with muscle soreness, tightness, and muscle spasms. Even though it is called sports massage, you don’t need to be an athlete to benefit from one. Soft tissue work is great for reducing upper and lower back tightness for people who tend to sit a lot at work.  Sports massage can benefit people who train at the gym. It could help you to train more regularly and deal...

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Rotator cuff related Shoulder pain

6 January 2022

Rotator Cuff So how do you know if you’ve got rotator cuff pain and what is it? Well, around 70% of shoulder pain in over 45 is related to disorders of the rotator cuff.   Normally people with rotator cuff issues have pain around the outside of the shoulder. Frequently, the pain can be felt down the arm sometimes to the elbow.  It’ll generally be the more painful movements being lifting the arm out to the side. The pain can...

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Lower Back pain management blueprint

31 October 2021

Lower back pain management blueprint Low back pain (LBP) is defined as pain that is localised below the ribs (costal margin) and above the inferior gluteal folds (bottom of the buttocks) with or without referred pain down the leg(s) (sciatica). Most of the cases (75% - 90% depending on research) are likely to improve in four to six weeks (ref) However, that does not mean that those who fail to improve in the initial six weeks will live forever in pain. 41%...

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Alternative exercises to the Deadlift

23 July 2021

So previously we have talked about deadlifting and what variations you can try. Today we are looking at other ways you can still hit those posterior chain muscles that don’t involve deadlifting. Whether that's because it’s something you’re struggling with due to niggles, injury or pain while doing it, or just fancy a change but still want effective exercises to hit the same areas. Today we going to show you 7 alternatives to the deadlift for strengthening that posterior...

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Deadlift variations

18 June 2021

Hello, do you ever struggle with the deadlift? Looking for alternatives, trying to improve your deadlift. Per put focus on different areas and need to adjust due to an injury, so you can still get benefits of a great exercise, well we have you covered with 7 variations you can do of the deadlift. Number 1 - is the Hex Bar deadlift You will need a hex bar for this and you’re holding it out to the side like a suitcase...

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Deadlift

5 May 2021

Today we are talking about the deadlift! We are getting into how to perform the deadlift correctly and effectively with some top tips. We are also getting into 4 of the most common mistakes to avoid.  The deadlift is a great compound exercise hitting several muscle groups and strengthening that posterior chain. The posterior chain refers to all the muscles on the back of your body, with a big focus on the hamstrings, glutes, and erector spinae.  A lot...

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