Black Swan Osteopathy & Podiatry

Exercises

Exercises to help your pain & injuries

We always get asked by our patients what exercises they can do to improve a problem they have or prevent a problem in the future. Sadly the answer is rarely very straight forward as each person has a body as individual as their faces, fingerprints and personalities. So please do look at these exercises but be aware that they are likely to need a tweak to make it as good as it can be for you and this is by no means an exhaustive list and there are lots her that we have not put on here as performed for the wrong reasons can cause more harm than good.

Back Stretching & Exercises

Our spine is made up of lots of joints that allow us to bend forwards, backwards, sideways and twist left and right and everything combined in between. Some people have more natural flexibility than others and sometimes, throughout our lives, we pick up knocks and strains that cause some joints to be more flexible than others and this asymmetry can leave us vulnerable to injury or even general aching and stiffness.

Knee Hugging – A simple stretch performed on your back and simply hugging your knees into your chest, making sure your waist, hips and legs are relaxed with all the movement being powered by your arms. This allows the lower joints of the spine to open gentle, improving blood flow and helping gently stretch the small muscles that control the micro-movement of the joints.

Pelvic Tilts – A strengthening exercise to help stabilise your lower back and protect it from injury and calm down any muscle spasm or inflammation that is there presently

Lower Back Stretch

Waist & Lower Back Stretch

Hips & Pelvis

Gluteal Muscle Stretching – Stretching the muscles of your bottom can help relieve the pulling tension that is often felt in the lower back. There are lots of ways to stretch these muscles but try lying on your back, bending the leg that is being stretched up to the opposite shoulder with the knee bent. Then as you begin to feel the stretch in your bottom, gentle hold onto your ankle and pull the foot of the leg being stretched towards the other shoulder. This will increase the stretch into your bottom. Hold the leg here for 10-20seconds and slowly breathing out, release the leg and the stretch.
Gluteal Muscle Foam Rolling

Gluteal Muscle Strengthening

Hip Flexor and Psoas Stretch

Hip Flexor

Leg Stretching

Anterior Calf Muscle Foam Rolling

Posterior Calf Foam Rolling

Adductor Foam Rolling

Hamstring Foam Rolling

Quad Muscle Foam Rolling

Adductor Muscle Stretch

Calf Muscle Stretch

Hamstring Muscle Stretch on a chair

Quadriceps Muscle Stretch

Upper Back Stretching

– Our rib cage is often a cause of lots of stiffness, feeling like a ‘knot’ in the shoulders or a aching in the mid-back. Cross your arms like you are back at school and keep your arms clamped down so that any movement comes from the back and not the arms and shoulders. Slowly and gently move your arms in a pendulum movement and then start to introduce some rotations, side-bending and forward and backward bending into the stretch. Keep your movement fluid and continuous, you will feel areas that are tighter than others – focus on these areas and use your breathing to increase the stretch into these areas while you do it.

Deltoid Muscle and Shoulder Stretch

Pectoral Muscle and Chest Stretch

Upper Back Mobilising Exercise

Upper Shoulder and Neck Stretching – Sit on your hands, slowly lift one ear up and away from your shoulder. Start to feel the stretch in your upper shoulder. Staying in this position slowly drop your chin to your chest to feel the stretch slightly further back in your shoulder towards your back. Again, staying in this position look slightly towards the armpit you are stretching towards and hold this here for 10-20seconds and take a slow breath in and out and return your head to the starting position.