Sports Massage FAQs

Often, before, during and after a Sports Massage I get asked a handful of questions surrounding the topic. Therefore, I have compiled a list of FAQs that may help put a lot of minds to ease with this easy-to-follow guide and reason as to why you should get a Sports Massage.

Sports Massage – What is it and what does it do?

Warming up the rotator cuff

A Sports massage is a form of massage using a variety of simple and specialist techniques to manipulate the soft tissue of the musculoskeletal system.

1.       Sports massage has been shown to increase muscle flexibility in the acute stage. This means that following your sports massage you will be capable of reaching positions that you struggled with prior to the massage. An example of this would be simply struggling to touch your toes, if this is due to extremely tight hamstrings then a sports massage on this area may improve blood flow to said area and allow you to reach the range you aim for.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7716682/

2.       Sports massage has also been shown to aid recovery. As someone who trains you will undergo periods of stress on the body that will build up over time often known as DOMS (Delayed Onset Muscle Soreness). A sports massage will vastly improve circulation into these areas deprived of oxygen and nutrients and reduce the severity of the dreaded DOMS. https://bmjopensem.bmj.com/content/6/1/e000614

https://bjsm.bmj.com/content/32/3/212

3.       Sports massage has also been proven time and time again to improve blood flow. In turn, this will enhance oxygen and nutrient delivery into your muscles which will allow them to feel better and more robust.

Who would benefit from a Sports Massage?

Everyone! From the everyday athlete and weekend warrior to the elite sports athlete. If you exercise as part of your routine then often, your body may begin to generate some fatigue, therefore, it is vital to take care of the impact your workouts are having on your body. (I am, however, quite the hypocrite as I do not receive massages as often as I should, whoops)

Muscle Energy Techniques (MET) on Hamstring

When can I train again after a massage?

As a general rule of thumb, I suggest that you should have a massage either on the same day as a rest day or the day before a rest day. The rationale for this, is that you will often feel tired after a massage as it puts your body into the ‘recovery process’. Post massage, your body activates the parasympathetic nervous system which allows your body to recover, thus, inflammation happens in the targeted muscle groups so that you can get back to a stronger condition afterwards.

Why do I get told to drink plenty of water after a massage?

After a massage, as previously mentioned, blood flow is improved, therefore the blood needs to continue to be oxygenated to deliver the right nutrients to the right areas, by drinking water this aids this process and prevents the risk of dehydration. As massage can be quite uncomfortable if your muscles are particularly tight, then your heart rate might spike during the treatment which will cause you to sweat and potentially cause fluid loss, so this by drinking enough you will replenish this lost fluid.

https://www.huffpost.com/entry/water-after-a-massage_n_2075604

How often should I get a massage?

There are various studies suggestive of different frequencies for massage but in my opinion, I believe it’s very individualised. A few examples are as follow.

If you are training at a moderate to high level (training 4-6 times a week), a sports massage once every 2-3 weeks should be enough.

During Jonny’s training, (one of our Physios here at Physio Effect) I had the privilege of providing him with a fortnightly sports massage which he found made a massive difference while pushing his body to new limits in his training to run the west highland way in December 2021. He stated that “the regular release of the muscle groups in my legs that were being overloaded with training allowed me to complete a 12-week plan for the first time ever without regular minor niggles to different muscles and joints in my legs. With the high training volume and a busy life, I often find it difficult to keep on top of my own soft tissue release and maintenance, so having the regular massage appointment in my diary meant I was able to focus my time and efforts into the more enjoyable training than torturing myself late in the evening on a foam roller. It also allowed me to have regular quality work done to a long-standing knee issue that I feel avoided it is flaring up beyond a manageable level in my training. I will absolutely be doing this on future training blocks for my various running events.”

If you are an elite athlete (2 a day sessions) then once a week would be the most optimal.

If you work a moderate to intense job/Occupational factors that involves either sitting in a compromised postural position or carrying heavy loads, then a massage once every 3-4 weeks would suffice. However, it is individual dependant as I myself, only get one every 2 months or so as it this fits my lifestyle.

https://www.onemassagetherapy.co.uk/how-often-should-you-get-a-massage/

Is a sports massage sore?

This is a question that is dependent on an individual’s pain tolerance, using myself as an example I get nervous prior to any form of body work as I expect it to be sore. However, using one of my managers Jonny as an example in which he won’t mind me saying, he is okay with a sports massage and tolerates them well, albeit that he receives them frequently and has built up a good tolerance towards them.

The pressure of the massage we provide is always adapted through the variety of techniques we use throughout the treatment so this will go from some light techniques in order to warm the tissue up at the beginning and end of the treatment with some specific deeper techniques throughout.

Gua Sha Scraping on the Pec (not the nicest)

When should I NOT get a massage?

If you have an acute injury (within the first 3 days of the injury occurring) I would not book in for a sports massage. The reason for this is that the injured area will be begin the healing process resulting in pain and inflammation. Massaging this area would only aggravate the injured tissue and potentially make the injury worse.

I hope this blog answers common queries and questions and we’ll be more than happy to answer any more questions either via email - reception@physioeffect.co.uk or by phoning us on 01412304766

Animal flows - What, How and Why?

What are Animal Flows?

Animal flows essentially refer to movement and exercise patterns where we imitate different types of animals such as bears, monkeys, frogs or lizards. Moving in these patterns can be very challenging, especially for the stiff & inflexible among us, but can also be really fun & provide significant benefits.

Deep Squat

Practicing animal flows can help improve strength, flexibility, mobility and overall motor control which in turn will help to make you a better functioning human and less at risk of injury. These movements can really challenge us in unconventional ways demanding our joints and muscles learn to control movement in patterns and ranges we would rarely otherwise practice. They can provide a great way to warm the body up in preparation for other forms of exercise or can even act as a stand alone training session. Once you have tried some of these movements for a few minutes you will understand why!

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Where do I start?

As with all areas of training and exercise when attempting something new or different our advice is always start slow and work safely within your own levels of capability. Never push through pain or injury and if in doubt about whether this is appropriate for you please seek advice from a qualified professional.

Very few people will be able to perform controlled animal flow movements perfectly or even well at the beginning. When incorporating these kinds of exercises with my patients it’s essential we first establish their base level where they feel safe to practice but also feel that it is challenging. I would advise starting with getting comfortable in the static positions required as the foundation for the movement. In this post we will look at 2 positions - Deep Squat & A-Frame (Downward dog). These are the foundation starting postures for progression onto the animal movements monkey, frog and bear.

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Deep Squat

The squat is a great foundation exercise for strength and mobility in the lower limbs and yet for so many people it is a real area of weakness and frustration. A lot of us slowly lose our ability to sit into a deep squat mainly through neglect and lack of practice combined with our static and sedentary western lifestyles. We become weak, stiff and tight and can no longer control the range of motion required to allow a deep squat. We rarely challenge ourselves to sit into a deep squat position let alone spend time exploring and improving on our range and control in this position. So first things first lets get a measure of your baseline squat function - check out this video and see how you get on.

It may take weeks or months of work to improve your squat mobility and that’s okay. For a more detailed look at improving your hip and back mobility please click the links to see our previous blog posts on these areas. You can use these routines alongside your deep squat holds to improve your squat function.

If you feel up to increasing the mobility challenge of your deep squat lets check out this next video requiring some active hip rotation movements at the bottom of the squat - a great way to improve your range of motion and strength.

I would recommend slowly building these exercises into your routines, aim for 20-30 second rounds initially performed for 3-4 sets thereby accumulating 2-3 minutes in the deep squat. Try this at least 2-3 times per week. Long term the idea is to become comfortable spending longer periods in the deep squat and find it relatively easy to perform movements from this position. Try to build up to 5 minutes total in the deep squat per day of practice over several weeks.

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Monkey & Frog Mobility

These animal flow progressions are suitable once you have a comfortable squat allowing you to sit at least to parallel depth without the need of hand support. Don’t worry if you’re not there yet, keep practicing the squat, back and hip mobility exercises and you can move on to these once you feel confident.

These exercises are difficult and physically demanding but the pay off of regular practice will be improved squat mobility, increased lower limb strength and motor control with an associated reduced injury risk in these areas. Give each of these a try and see how you get on.

• Add these to your regular practice at least 2-3 times per week initially

• Begin with 20-30 second rounds aiming to build up to 1-2 minutes or longer

• Look to accumulate time in the positions - Try a 5 minute timer & while stopping for breaks when required, try to spend as much time actively moving in these flows

Ideally we want to develop a relaxed freedom of movement where you can drop comfortably into a deep squat and easily move through monkey and frog patterns. You can mix and match the movements to create variation in the flow and challenge your strength and mobility through mixed planes of movement. Don’t expect overnight success but as with all training with hard work and consistent practice you should be able to improve allowing you to move better and feel better.

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A-Frame (Downward Dog)

This stretch position is probably best known in yoga circles, most people will of at least heard of the Downward Dog. Another term we will use is A-Frame which refers literally to the fact we are trying to get our body into a position whereby it looks the a capital letter ‘A’. This position is another staple in many exercise forms and for good reason, it challenges the flexibility and strength of our body in many areas. The shoulders, back, hips, knees and ankle joints will be tested and for many people deficiencies in strength and range of movement will limit the quality and range available in attempting this position.

For many of us just attempting this posture will be tough and tiring. A lot of you will be feeling significant resistance in the backs of the legs (hamstrings and calves) and through the shoulders and upper back. Build slowly and increase the time spent in the stretch as you feel able, again looking to improve on your own current baseline level. Before attempting bear movements from this position we can work on a couple of simple variations which are shown in the video - slow marching on the spot and active shoulder extension pushing the head and shoulders through. Let’s give it a try and see how you get on.

Bear Movement Flows

The bear crawl can be utilised as a full body exercise to develop strength, flexibility and control in many areas. It is challenging and will take time to develop the skill and movement control required to perform it well but as with all these exercises your only goal should be to steadily improve on your own current baseline level. Once you have developed some comfort and control with the A-Frame stretch the first Bear Crawl movement we will try is with straight arms and straight legs as demonstrated in the video below. The key here is control so take your time and just do what you can, even if it’s only a few seconds initially, you can build on that. Let’s give it a go.

In the next video we demonstrate a number of bear crawl variations to give you some more options to explore. Depending on your own levels of mobility and strength you may find some options easier and others harder but it is great to play around and explore a variety of positions to find any weaknesses or restrictions and ensure a variety of stimulus is achieved. The key is to safely work on your own issues and don’t be afraid to explore positions that are challenging as long as you do so gradually.

• Add these to your regular practice at least 2-3 times per week initially

• Try:

  • Straight arms & legs

  • Bent arms, straight legs

  • Bent arms, bent legs

  • Straight arms, bent legs

• Begin with 20-30 second rounds aiming to build up to 1-2 minutes or longer

• Move forwards, backwards and sideways

• Look to accumulate time in the positions - Try a 5 minute timer & while stopping for breaks when required, try to spend as much time actively moving in these flows

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Summary

In summary adding animal flow movement practice into your regular exercise routines or habits can have significant physical benefits by helping to improve full body strength, mobility and motor control. It is a challenging but fun way to mix up your normal exercise routines and pushes your body to explore a variety of joint postures and positions that are not routinely trained or strengthened. This variety of stimulus will help to ensure strong and healthy muscle and joint function. Enjoy exploring and playing with these movements and ultimately you can learn to move better & feel better.

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Thank You

Thanks for taking the time to read this guide, we hope you find it useful. Please share with anyone who might benefit and if you have any questions comment and let us know. Please subscribe to our mailing list to receive more interesting and useful blogs. Good luck and remember to move better & feel better

Our simple 7 point strategy to keep you injury free in your new found love of running!

I Can’t believe it, I’ve only just taken up running and I’m injured already!

Unfortunately it is an all too common occurrence for us have a disappointed runner sat in front of us for assessment of a new injury from recently taking up running. More recently with the restrictions on the forms of exercise we can do during the Coronavirus pandemic, combined with the excellent weather during that period, this has become very common with many more people trying out and enjoying more outdoor running.

It has been shown that novice runners face a much greater risk of injury than recreational or competitive runners. This is due to a combination of overload in their tendons and muscles as well as technique and fatigue issues that unduly overload certain areas.

When you are running, multiple times your body-weight in the form of ground reaction force is produced on impact with the ground. This has to be absorbed and controlled by the tendons, muscles and joints in the legs. Over time and with progressive increases in running mileage and duration, the tendons in the lower limbs adapt and strengthen to this, making them less prone to injuries such as acute muscle tears or tendinopathy. Running technique and fitness are also shown to improve which can decrease the adverse and destructive repetitive loading on the joints as well as improve running economy.

The most common injuries we see in new runners, or those runners returning from a lay off tend to be at the front of the knee in the form of a patellofemoral joint irritation (under the knee cap) or patellar tendinopathy (the tendon below the knee cap). It is also very common to see a tear of the calf muscle or pain at the achilles tendon in the form of a tendinopathy. In a runner these are all overuse and overload issues and some of them depending on the severity can result in a lengthy time off running to settle and fix them.

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What can I do to prevent these issues?

Most running issues and injuries are really preventable as they are nearly all as a result of overuse. It has been suggested that between 60-70% of all running injuries can be attributed to training errors. Novice runners are the most prone to injury but they are also a group who can easily adapt their training to limit exposure to common injuries and “start as the mean to go on”. Here are 7 simple suggestions for someone who is new to or has recently started running to lessen their likelihood of developing a running related injury.

1. Be realistic about your current running experience and plan your training to be conservative in the first few weeks with progressive increases in your distance by 10-15% per week.

2. Initially give yourself a day of rest after each run to allow any tendon or muscle overload to recover a little before your next run.

3. Don’t be hesitant to adapt your training to something non-impact based like cycling or take a rest day if you feel a niggle in your knee or achilles/calf/foot. This one day of change or rest from running impact may be enough to stop you causing a worse problem and it will likely result in a much shorter time off running.

4. Do adequate recovery work between runs to release tightness and restore normal muscle and joint range. This can include stretching, soft tissue release such as self-massage or equipment assisted massage like foam rolling.

5. Strengthen the muscles of the lower legs and core to help prevent muscle tears or tendinopathy and increase the muscles load bearing capabilities

6. Wear running shoes that you find comfortable. Shoes that do not feel comfortable when running such as when the toes feel squished or the cushioning feels too much or too little is likely to result in you offloading any discomfort and then abnormally loading your soft tissue and joints. Don’t get caught up in the marketing and hype of certain shoes or brands; try on a number of shoes and brands and go with your gut instinct as to which feel most comfortable to you.

7. Most of your runs should be at easy pace. With greater speed comes greater peak forces and also fatigue. You cannot expose your body to this too often otherwise you will acutely overload the legs and injuries may arise. I’d recommend a 2:1 ratio of easy to hard efforts, where if you do 3 runs a week, then 2 of them should be at your easy pace and one of them at a moderate to difficult effort. For an easy pace you should feel like you could speak normally or if you have a heart rate monitor watch, your heart rate should be at or below a value of 180-your age (eg. 180-36yrs = easy pace of <144 beats per minute). For the remaining session this can be ran a little faster or include variations in speed such as intervals. This approach will also give your musculoskeletal system and your cardiovascular system a chance to adapt well to your running.

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Home Exercises to Try - Stretch, Strengthen & Release

Below are some basic strengthening, stretching and muscle release exercises that will benefit most people starting out running. Always work within your own comfort limits on these as they will improve gradually over time and you want to take a consistent and not a torturous approach that you dread the next time. If you can only do part of the movement or a modified / reduced range then that is fine, just do what you can. Try them twice a week to begin with and you should gradually start to feel better and move better.

Exercise 1 and Exercise 2 below are video links to some self-administered soft tissue massage and release for the thigh and calf muscles respectively

Foam rolling technique for the outer thigh

Calf release using a ball

Exercise 3

Couch Stretch

• In a lunge position have the top of the foot or ankle on the left leg back against a wall or your couch making sure to have some padding underneath the knee left knee.

• Pull your lower stomach muscles and belly button inwards while also engaging or contracting the buttock muscles on the left side and imagine lengthening your left thigh bone and knee downwards toward the floor.

• This should produce a stretch along the front of the left thigh and up to the front of the left hip. Make sure to keep the tummy in and buttock contracted as this will keep the stretch focused on the front of the thigh and hip and stop you overarching your lower back as can bee seen in picture 2 below.

• Hold this position for 1 minute and swap to the other leg. Repeat twice, making sure to ease yourself a little further into the stretch each time.

1- Couch Stretch

2- Over Arched Couch Stretch

Exercise 4

Calf Raises

• Begin with the ball of the foot on the edge of a step. Using your calf muscles lift your weight up, raising the heel above the level of the step. (Image 1)

• Slowly over 2-3 seconds lower the heel below the level of the step (Image 2)

• Repeat this movement for 2 sets of 8-15 reps on each side depending on your strength.

• If this is too difficult to begin with, you can do the same movement using both feet on the step and aim to progress to using a single leg over a number of weeks.

• This movement can also be performed with the knee bent the entire time. This will primarily strengthen the lower portion of the calf (soleus muscle) which is also important in running (Images 3 and 4 below)

1. Calf Raise

2- Calf Lowering

3. Knee Bent Calf Raise

4. Knee Bent Calf Lowering

Exercise 5

Figure 4 Stretch

• Begin by placing your left leg on the wall at 70-90 degrees of hip flexion (knee towards chest)

• Place the right ankle just above the knee of the left leg and drop the right knee outwards

• You should feel a stretch on the right outer hip and buttock

• Hold for 1-2 minutes and repeat on each side twice

Figure 4 Stretch

Seek Help & Advice Sooner Rather Than Later

If you find yourself injured and unable to run it’s advisable to get your injury seen to and diagnosed as quickly as possible. Getting the right advice early with an injury will significantly decrease the amount of time you will have to take off from your running and it will likely decrease your levels of pain and the stress you experience associated with it.

At Physio Effect our therapists are experienced and highly skilled in advising and managing running related injuries and we will be able to help you reach a diagnosis and an understanding of your injury, including why this likely happened in the first place. We will be able to offer you advice on alternative forms of cardiovascular exercise as well as specific strength training to address your issue so you don’t feel like training has stagnated or regressed. All treatment plans can be time graded and clear to you, with milestones to achieve that not only address your current levels of pain associated with the injury but also the issues that may have contributed to you developing the injury in the first place.

Thank You

Thanks for taking the time to read this guide, we hope you find it useful. Please share with anyone else who might benefit and if you have any questions comment and let us know. Please subscribe if you would like to receive regular updates and advice on everything health and fitness related - Zero spam promise. Good luck and enjoy your running

Stiff achy hips? Tightness or weakness and what can you do about it?

Why are my hips sore?

Deep Squat

Chances are if you’re reading this you have at least one hip and at some point it has given you trouble. Hip pain or stiffness has likely gotten in the way of your daily activities or restricted your ability to exercise on more than a few occasions. Our hips are at the centre of our body’s movement, so if they are functioning poorly then our ability to move freely and unrestricted will be compromised. Poor hip function can cause local issues around the hip but often contributes to pain and dysfunction in other areas like the lower back and knees.

The primary reason for developing hip pain for most people is a lack of movement and excessive sedentary behaviour, an all too common theme in our modern lives. You may workout regularly but chances are you still accumulate a lot of static postures through work or leisure and it’s unlikely that your exercise habits routinely explore and work the hip joints and muscles to anywhere near their full range or capacity. Though most hip pain is not serious and can be helped with the right exercise, we recommend consulting a health professional if you are worried or have persistent symptoms.

Modified Pigeon with Active Hip Internal Rotation

Am I Stiff or Weak?

Most likely it’s a combination of both. There is a lot of confusion out there around the terminology of flexibility, mobility and strength. Essentially flexibility can be considered passive and is about the soft tissues (muscles, tendons and ligaments) ability to temporarily elongate to allow movement through a range while mobility centers around our ability to move through a range of motion with control before becoming restricted. Mobility requires strength to control your flexibility.

Take for example someone who can squat 200 kilos to a parallel depth. This would obviously be considered strong in that range. However if the same individual cannot perform a body-weight squat below parallel depth without falling over or requiring support then we could say they have poor squat mobility. Passively if they can still achieve a deep squat position using some support we can say that they have reasonable flexibility in their soft tissues to allow this. Ideally this individual will work to improve their mobility so that they have better strength to control a greater degree of flexibility i.e they can drop comfortably and controlled into a deep body weight squat without assistance.

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Should I Stretch or Strengthen

Again for most people the answer here is both but the key is identifying exercises that allow you to improve on both simultaneously whilst also offering functional value. Being inflexible is not great as your natural joint range of motion may be restricted and eventually painful. Inflexibility can lead to struggles with basic everyday activities like bending to pick something up or getting in and out of bed or your car. If you are weak then as discussed before you will not be able to control your flexibility or movement again making you more vulnerable to injury and pain.

This is where we need to be smart and specific in identifying our own needs and training with functional goals and targets in mind. You may have great flexibility and touching your toes is a breeze but when asked to do a basic lunge you lack the strength, balance and co-ordination. Conversely as with our example above you may have great strength for lifting weight but only in a limited range and the idea of touching your toes or sitting in a deep squat seems ridiculous. There is no single one recipe to fix all here but in essence mobility training will work both our strength and flexibility needs, we just need to identify the right exercises.

Try this mobility routine we have created to help identify your own personal problem areas. What to you find most difficult and are you struggling due to tightness, weakness or a combination of both?

Up for a challenge? Try this routine a few times and note the 3 exercises or positions which you find most restricted or difficult to perform. Now practice them consistently at lease 3 times per week for the next 4-6 weeks and see what changes and improvements you can achieve

Complete hip mobility routine to improve range of motion and function. Reduce stiffness and aching in hips and back. Unlock the potential of strong mobile hi...

At the bottom of this blog you can see each of the individual exercises that make up our hip mobility routine. Click the link below to download your FREE PDF copy of these exercises including some key tips .

Download Your FREE Hip Mobility Cheatsheet

Hip Mobility Cheatsheet

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Challenge to Change

For the vast majority of people our lives and even our exercise or training keep us moving in basic linear patterns (up and down). We don’t often (if ever) challenge our hips with lateral or rotational exercises and most people end up weak and unstable in these positions compromising their hip health and function. That’s why we designed these routines to explore and challenge these less common positions.

This next video demonstrates 3 more advanced hip mobility exercises that you can try. Please only attempt what you feel able and do not work into pain or through injury. Try the exercises in the video below and see how you feel. Chances are you will find this very tough but they are great exercises to improve overall hip mobility and function so if you feel able add them to your regular routine and with consistent practice you should see real improvements.

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Exercise 1

Seated hip Internal / External Rotation

• Begin in sitting leaning back on straight arms, knees and hips bent and relaxed shoulder width apart with feet flat on floor.

• Gently and with control lower both legs to one side trying to touch the outside of one knee and inside of the other knee to the floor. Don’t worry if this range is too much, just work as far as you feel is challenging but comfortable. Return to start and repeat to opposite side.

• Perform this movement for 60 seconds

1- Floor Sitting, Lean back on hands, high chest

2- Slowly Rotate Both Legs to one side

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Exercise 2

Deep Squat Hip Internal / External Rotation (Advanced Option)

• Begin in a deep squat. Ensure heels remain in contact with the floor

• Slowly rotate one knee across mid-line aiming to touch knee to floor in front of opposite foot which should remain flat with heel on floor. Allow moving leg to rotate up onto toes. Static leg should remain open and avoid any inward collapse of knee/hip position.

• Return leg to starting deep squat position and repeat with opposite leg.

• Repeat with alternate legs for 60 seconds

1- Deep Squat, Heels on floor

2- Deep Squat- Active Hip Rotations

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Exercise 3

Modified Pigeon

• Begin in 90/90 hip and knee position. Gently rotate and square hips up facing forwards

• Gently lean chest forwards through your hips and rotate slowly leaning over the forward knee

• Option to gently contract front leg pushing knee into floor, hold 5-10 seconds and release. Repeat 5-10 times.

• Work into and explore stretch for at least 60 seconds

1- Modified Pigeon 90/90 Sitting

2- Modified Pigeon- forward lean & rotate over front knee

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Exercise 4

Modified Pigeon Active Hip Internal Rotation Lift

• Begin in the modified pigeon 90/90 sit with slight forward lean supporting weight on hands

• Gently lift back foot off the floor. Squeeze and hold for 5 seconds. Repeat for at least 5 contractions

• You will repeat this exercise for the opposite side once you’ve completed the routine on one side

1- Modified Pigeon Forward Lean on Hands

2- Modified Pigeon Active Hip Internal Rotation

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Exercise 5

Modified Pigeon Hip Active External Rotation

• Begin in the modified pigeon 90/90 sit with torso rotated facing forward leaning weight back with hands behind you

• Gently lift the knee (with inside touching floor) & rotate outward through hip. Squeeze and hold for 5 seconds. Repeat for at least 5 contractions. Ensure opposite leg remains still with outside knee resting on floor

• You will repeat this exercise for the opposite side once you’ve completed the routine on one side

1- Modified Pigeon Chest Open

2- Modified Pigeon Active Hip External Rotation

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Exercise 6

90/90 Sitting Lift to High Kneeling

• Begin in approximate 90/90 sitting as shown, use hands to maintain balance without leaning on floor

• Gently lift through the hips into controlled high kneel. Squeeze the buttocks and hold for a few seconds. Return to start position and repeat 30-60 seconds

• Switch legs so back leg begins as forward leg and vice versa. Repeat active sitting movement 30-60 seconds.

1 - 90/90 Sitting on floor (no hand support)

2 - High Kneeling

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Exercise 7

Frogger

• Begin in all 4s, forearms on floor. Walk knees open keeping insteps of feet and inside shins rotated inward in contact with floor

• Gently rock back through hips/pelvis as if taking bum closer to heels, squeeze knees into the floor and hold/release for 5-10 second repetitions.

• Gently work into and explore stretch for at least 60 seconds

1 - Frogger Start Position

2 - Frogger Rock Back Position

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Exercise 8

Deep Lunge Hip Opener with Arm Rotations

• Begin in lunge position, extend out back leg as far as is comfortable. Lean forward and try to come to rest on forearms. Actively drive open front knee/hip rotating out onto outside border of foot.

• Take inside arm next to front leg and rotate upwards to ceiling with a straight arm. Stretch open through shoulder, chest and spine.  Hold for 5 seconds at top position, return to start driving elbow back to the floor and repeat for 10 repetitions.

• Switch legs front to back and vice versa. Repeat process.

1 - Deep Lunge, Forearms to floor, drive front knee open

2 - Deep Lunge Arm Rotations

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Thank You

Thanks for taking the time to read this guide, we hope you find it useful. Please share with anyone else who might benefit and if you have any questions comment and let us know. Don’t forget to download your free hip mobility cheatsheet. Good luck and enjoy your improved hip health.

Deep Lunge with Arm Rotation

Tight shoulders? This routine will fix you up

Why are my shoulders so tight?

Familiar Hunchback Posture?

Shoulders are a big sticking point for many of us. We constantly assess and help people with long histories of stiff, tight, achy shoulders and upper backs. More often than not there is no significant injury history but very commonly there is a base of sedentary behaviour, such as office work and driving, and a significant lack of any structured stretching or mobility exercise. Welcome to our modern lives!

Most shoulder pain can be fixed without the need for invasive surgery but it can take time to undo a lifetime of poor habits which have lead to soft tissue adaptations with weakness in some areas and tightness or stiffness in others.

1/2 Crucifix Chest Stretch

Shoulders are very mobile and we put them through a lot over our lifetime with an expectation they will be fine with no real consideration given to tuning or maintenance work. Tightness and pain can easily creep in and often presents initially as discomfort reaching overhead, pain opening a door, or a struggle to weight bear through our arms. This can develop to more constant nagging pain and stiffness and a reduced ability to perform daily tasks or enjoy physical exercise or activities.

Many people just put up with having a dodgy shoulder and accept it as a new norm but with the right guidance and exercises most situations can be at least significantly improved if not completely fixed. Like everything in life though you won’t get something for nothing and commitment to changes in habit and daily routines will be required. A balance of stretching and strengthening exercises is normally key and we have provided a great starting point here with our 5 point stretching routine.

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Let’s get started!

We must bear in mind that every body is different as is each individuals unique history and circumstances so please use this routine as a guide to start improving your shoulder health and flexibility but do so carefully. Start slowly and gently and never push in to pain. Work to better your own range of motion but do not compare yourself to the video or anyone else. Practice daily and be patient but also persistent. If you can only do part of the movement or a modified / reduced range that is fine, just do what you can. Of course as with all advice please consult with a health professional if you have significant pain or loss of normal function.

Mobility Flow Video:

Download Your FREE Shoulder Mobility Cheatsheet

Shoulder Mobility Cheatsheet

Exercise 1

Shoulder rolls / Scapular circles

• Begin in all 4s position.Hands fixed under shoulders shrug shoulders to ears thenslide back and down and release. Then spread shoulder blades apart stretching across upper back, relax and allow shoulders and back to hollow.

• Try to perform this as a slow circular rolling motion working in various directions

• Perform this movement for 60 seconds

1- Shoulder shrug

2- Shoulder spread

Exercise 2

Elevated Arms to Partial Childs Pose / Prayer Stretch

• Begin in all 4s position with arms straight out elevated on flat surface. Gently sit bottom back towards heels and let weight drop down between shoulder blades and through upper back

• When in position try gently squeezing shoulders together and releasing and light pressing through the hands with slight twist/rotation movement

• Try breathing in deeply and coming out of the stretch slightly then breathing out slowly and dropping deeper into stretch

• Explore the stretch position with subtle movements and breathing for 60 seconds +

1- 4 point kneel arms elevated

2- Sit weight back and down between shoulders

Prayer Stretch (Option 2)

• Perform stretch as above but move to have elbows resting on flat surface with arms positioned in ‘Prayer’ posture

• Sit weight gently back and down relaxing between shoulder blades and across upper back. Try to let head bypass the bench (surface)

• Try breathing in deeply and coming out of the stretch slightly then breathing out slowly and dropping deeper into stretch

• Explore the stretch position with subtle movements and breathing for 60 seconds +

Prayer Stretch Start Posture

Prayer Stretch - Sit back position

Exercise 3

Shoulder Dislocates (Stick or Band)

• Begin in high kneeling or standing - Holding a stick or band keep arms straight and core tight, slowly bring arms straight overhead and around down towards lower back. Allow shoulder blades to gently shrug then rotate and slide down as you circle arms overhead

• Return to start point slowly ensuring not to over-arch through lower back

• Repeat for 10-15 repetitions

1- Shoulder Dislocates - Stick (Overhead)

2- Shoulder Dislocates Stick (behind back)

Exercise 4

‘L’ Position Prone Shoulder Stretch

• Begin lying on your front. Gently reach with shoulder to be stretched under and across your body at shoulder height with palm facing up. Allow other arm to stretch straight overhead forming an ‘L’ shape with your arms

• Gently rotate into the stretch as if trying to square up shoulder blades increasing the pull/stretch felt in back of the shoulder reaching across body. Hold and release this motion for several repetitions

• Work in this position for 60 seconds + on each arm

1- ‘L’ Position Shoulder Stretch Part 1

2- ‘L’ Position Shoulder Stretch Part 2

Exercise 5

1/2 Crucifix Chest Stretch

• Start face down with side to be stretched arm extended fully out at shoulder height palm down. Opposite arm is bent at 90 degrees at elbow hand at shoulder height ready to push into stretch

• Gently push with bent arm while rolling weight of legs over to create a strong opening stretch of the chest of the straight arm

• Gently push in and out of the stretch holding for a few seconds then releasing and repeat

• Explore this stretch for 60 seconds + on each arm

1- 1/2 Cucifix Start Posture

2- 1/2 Crucifix Chest Opening

Thanks for taking the time to read this guide, we hope you find it useful. Please share with anyone else who might benefit and if you have any questions comment and let us know. Don’t forget to download your free mobility cheatsheet. Good luck and enjoy your improved shoulder health.

‘L’ Position Prone Posterior Shoulder Stretch

#KnowledgeShare – Shoulders Month – Rotator Cuff

23rd February 2017

We see a lot of clients coming to us with shoulder injuries – sometimes it’s not what they think! In this new video, Danny gives us a the basics (and a bit more!) on the rotator cuff!

Foam Rolling: What is it? What’s the Evidence? How to apply it!

Foam Rolling

What is it?

Self-myofascial release is a name given to the use of equipment or tools to perform self-massage and stretching with the aim of increasing joint range of motion and improving muscle recovery and performance. One of the most commonly used tools is a foam roller. You will often see people in gyms attempting to manoeuvre their bodies in various positions over one of these rollers.

Most commonly rollers will be used in a way that the body is positioned with the roller in contact with a specific muscle or muscle group. The user then uses gentle motion to stretch and massage the area while controlling the pressure exerted by adjusting their position and the weight going through the area.

The theory is that using foam rollers used to massage and stretch our muscles, joints and soft tissues can make them more pliable thereby increasing range of motion. It is also theorised that pressure applied to soft tissues can stimulate change through the central nervous system by sending signals which alter the tissue activity and reduce tension levels.

What’s the evidence?

In general terms, self-myofascial release using a foam roller appears to have short-term effects of increasing joint range of motion without exhibiting any negative effects on muscle or joint performance. There is also some evidence to suggest that post exercise muscle soreness can be reduced while muscle recovery is enhanced when foam rolling is used after strenuous or intense exercise.

The overall summary of the evidence to date suggests that foam rolling is a safe tool to use prior to or after exercise to assist with warm up and/or recovery. However, the research is limited and fails to come to a consensus on what the optimal methods, techniques or frequency of foam rolling should be. There is not yet enough research or evidence to define the best way to roll specific muscles or how many sets or repetitions is appropriate.

How can I apply it?

The general consensus is that foam rolling is safe and can be a welcome addition to assist in warm up and recovery. While we do not have enough evidence to create exact protocols there is room here for individual preference and some experimentation to see what works best for you. From personal experience and from reviewing the literature we would suggest trying:

• 3-5 sets of 30+ second repetitions on each targeted muscle or muscle group

• Apply gradual pressure in various planes and directions.

• For larger or longer muscle groups consider dividing the application into 2-3 areas

• Consistent application aiming for a minimum of 3 times per week

• Slight discomfort during application is acceptable but strong or intense pain is not

• Position yourself carefully to avoid unnecessary strain on other muscles or joints

Below are a few examples of positions used to foam roll various muscles

Foam rolling outer thigh    

Foam rolling upper back

Foam rolling calf muscle

A word of caution

Foam rolling can be a useful adjunct to any exercise or training routine and may also be used by more sedentary individuals to reduce muscle and joint stiffness. Foam rolling, however, is not an appropriate tool for treating damaged or injured tissues and we would warn that it should not be used as such. Always seek advice from a qualified professional if you are in any doubt.

Foam rolling does not replace or negate the need for adequate warm up and the use of correct techniques when exercising. We would suggest using foam rolling to compliment your existing training or exercising routine but not to replace any aspect.

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Article written by Daniel Wray – Senior Physiotherapist and Director at Physio Effect

The dedicated team at Physio Effect provide a full package of services that will ensure you’re supported through your pain management, injury prevention, assessment, recovery and helping you achieve your ultimate performance goals. We offer a range of services including Physiotherapy, Sports Massage, Craniosacral Therapy, Clinical Pilates and Yoga.