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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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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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.'

Cat and camel

Rehab Level
Beginner

Muscle(s)
trapezius middle, trapezius lower, erector spinae, rhomboid major, Upper Back

Benefits
Increases flexibility, improves joint range of motion, and improves circulation.

Purpose
Correct mid back imbalances and restore function.

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.

More Video and Free Fact Sheets