Stuff To Try At Home!

video demonstrations

Video of calf release

Calf release with foam roller

If you’re not sure how to use a foam roller to loosen up a tight calf muscle then this video might be for you. When the calf is released you may even find any pain in the ankle, knee or hip has also reduced. 

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Outer Hip Strengthening

Outer Hip Strengthening Exercise

The outer hip needs to be strengthened usually due to excessive sitting or lack of movement on a daily basis. This is a great starter exercise if you wish to get more mobile.

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Hip Flexor Stretch

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We are lucky to have customers raving about our services on social media. I’d love to share their great stories to help you decide if you too could become a potential customer.

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Upper Back Postural Strengthening

Upper back postural strengthening

This video shows how to strengthen the upper back. The movement here is precise and slow but be patient, over time this will reap some great benefits.

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Piriformis Stretch

Piriformis stretch

Stretching the piriformis can greatly improve flexibility and mobility.

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Cat And Camel For Back

For back and neck flexibility.

For general spine health and flexibility.


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Runners

The Iliotibial Band (The IT Band)

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The IT band is a very common site for soreness and pain, especially if you're a runner. Please see the video to get some relief.

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QuIck Links

Tennis Elbow

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Pain in the elbow is often termed 'tennis' elbow as it is common in that sport. You don't have to be a tennis player to suffer from it.

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Hiatal Hernie Relief

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Sometimes the 'old-fashioned' way of relieving pain can really work. This simple possible solution is certainly worth a try.

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Uneven Leg Length

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Why does one leg seem shorter than the other? Here is a video with a short explanation and stretches to help.

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Calf Release

This is a great demo of how to use a foam roller. Always speak to a health professional if you’re not sure it’ll work for you.

More often the release of the calf improves gait or lessens pain in the hip, knee or ankle. It’s certainly worth considering.

Outer Hip Strenghtening

Although this seems quite a gentle move it's best to check with a health care professional before commencing. This will strengthen the hip and make mobility easier.

Hip Flexor Stretch

You can perform this without the knee touching the floor. It is more difficult but can improve balance.

Upper back postural Strengthening

Rehab Level
Beginner

Muscle(s)
deltoid - posterior, infraspinatus, teres minor, rhomboid major, trapezius middle, Upper Back

Benefits
Improved stability, functional strength and injury prevention.

Purpose
Increase mid back strength and muscular endurance

Piriformis Stretch

Stretching the piriformis can greatly improve overall flexibility and mobility. It is a muscle that often does not feel 'tight.'

Hiatal Hernia Relief

Dr. David Williams, a leading practitioner of alternative medicine, explains how to naturally fix a hiatal hernia which can contribute to acid reflux, a common digestive problem.

Uneven Leg Length

Pelvic imbalance is the most common condition in the lower back region.  Poor posture, overweight, lifting incorrectly, poor daily habits, and weak core cause the muscles to become imbalanced and weak.  This is what causes chronic back pain, disc herniations, disc bulging, degenerative joint conditions (osteoarthritis), inflammation, sciatica, mid back pain, neck problems, along with hip and knee complications.  When pelvic imbalance occurs other areas within the body start to compensate.

IT Band Stretches

The 3 most common stretches for IT Band, or Iliotibial Band, Strain or Tendinitis are shown. This is a common ailment for runners. The Windmill Stretch and the Lateral Wall Lean Stretch can be done out on the roads when the symptoms begin to possibly enable further running. The Ethafoam Roller stretch is done daily to get a deep stretch (although painful)

More Advanced Movements

Hip Bridge

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Glute work

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How To Squat

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Full body exercise

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Dead Bug

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This video shows how to strengthen the upper back. The movement here is precise and slow but be patient, over time this will reap some great benefits.

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Rotator Cuff

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This can greatly improve flexibility and mobility whilst increasing strength of the rotator cuff.

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Rib Rehab

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How to manage rib pain or injuries in that area.

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Shoulder Mobility

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Improve the shoulders mobility and range of motions.

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Hip Bridge

Rehab Level
Beginner

Muscle(s)
gluteus maximus, biceps femoris, semimembranosus , semitendinosus, Glutes, Hamstrings

Benefits
Improved stability, functional strength and injury prevention.

Purpose
Increase hip strength and muscular endurance

How To Squat

Rehab Level
Beginner

Muscle(s)
gluteus maximus, rectus femoris, semimembranosus , semitendinosus

Benefits
Improved stability, functional strength and injury prevention.

Purpose
Increase hip strength and muscular endurance.

Dead Bug

Rehab Level
Beginner

Muscle(s)
transverse abdominus, iliopsoas

Benefits
Improved stability, functional strength and injury prevention.

Purpose
Increase strength and muscular endurance

Rotator Cuff Stengthening

This can greatly improve flexibility and mobility whilst increasing strength of the rotator cuff.

Rib Rehab

An in-depth look at rib injuries and how to manage them.

Shoulder Mobility

Get the shoulder moving again using a simple resistance band.

Tennis Elbow

"Famous" Physical Therapists Bob Schrupp and Brad Heineck present the absolute best self-treatment, exercises, and stretches for tennis elbow or lateral epicondylitis.  Based upon Bob and Brad's combined 50 years of experience these are the best answer to get rid of your tennis elbow pain.