Here’s one of our favourite bits of equipment. Great for home use. You can relieve muscle tension and release trigger points (knots) as well as giving yourself a relaxing muscle massage. Works really well around the top of the legs, hips and glutes.
We have a video showing how to use it for TFL massage.
You can get one on Amazon here.
We are often asked by patients about medical imaging for ongoing problems.
Although we are unable to refer patients for scans, the following private local facilities offer self-referral options. You will probably have an initial consultation with a physiotherapist or consultant before being seen for the scan itself.
The Grosvenor Hospital Chester (Nuffield)
Scan.com is an online portal which provides access to nation-wide facilities. The two centres closest to us on their system are the Nuffield Hospitals in Chester and Shrewsbury, but if you are prepared to travel, you may get a lower price.
Another online service is Vista Health. Their centres tend to be close to the larger cities and may offer better pricing.
* Note that the list above is for information only and does not constitute a recommendation for any particular service
The Pectoral muscles at the front of the shoulders and chest are often short and tight as a result of modern posture (computer, driving, phone). Here is an easy stretch to help loosen and lengthen them.
The opposite muscle to the Biceps. Stretch this one as well!
As well as getting tight through overuse, a shortened Biceps can pull on the Biceps tendon in the shoulder causing pain.
These three nerves start in the neck, run down the arm, and innervate different areas of the hand. Nerves can get tethered or impacted anywhere along their length causing pain. Flossing aims to get the nerves moving smoothly and without pain. Check with your therapist which nerve is involved in your case.
If you find the “Biggles” exercise for the Ulnar nerve a bit weird or hard to do, here are a few different things you can try.
The Trapezius (Traps) is a big muscle and often produces pain in the shoulders. This video shows a couple of stretches to relieve tightness. Make sure you push the shoulders DOWN during these exercises – if you lift your shoulders they won’t work!
We’ve been testing a neck stretcher device to help with neck extension and traction. Easy (and lazy) to use – all you do is lie on it! Helps with both neck/shoulder stiffness and posture.
It’s not suitable for everyone though, so please ask us for advice before using one.
This one seems to be well made and comfortable but there are many others:
If you use the arm position shown here in the instructions you get a Pec stretch for free!
Dr Jo has a video for more information:
Here’s a great exercise for strengthening the weaker muscles that result from forward head posture (texter’s neck, computer shoulders etc)
One of our favourite exercises for shoulder and neck pain/stiffness resulting from poor computer/phone posture or long distance driving. You can do these at your desk or in the car without even stopping what you’re doing!