Complete Body- Physiotherapy

BACK TO IT рҹҷҢрҹҸј . ItвҖҷs been great to return from a holiday and feel excited to seeing everyone and get back to training! This week I will be posting a few tips on how to regain full movement in the Z sit position, a fundamental position I believe can reduce injuries. .... I often find even top athletes struggle with the Z sit on one side. Benefits of this pose: вҖў Symmetrical hip mobility into internal and external rotation reduces strains to the back on functional movements like the squat. вҖў Achieving this pose on both sides with good alignment of the trunk helps postural control. вҖў Through personal case studies I have found this to aid the reduction of back pain, groin/ hip issues as well as knee injuries. . Try this position and compare how it feels and looks on both sides (trying left leg in front and then the right). If you have difficulty to keep your trunk straight see if my following posts help you to reach this goal within a month! Disclaimer: If you have had hip, spinal or knee surgery or have a current injury that may cause this to be restricted seek guidance from myself or a health practitioner you are seeing before attempting this. #yoga #mobility #performanceplusrecovery #backpain #hipinjury #kneepain #squats #runners
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рҹҷӢрҹҸјвҖҚвҷҖпёҸ Heading off for a little adventure вҳҖпёҸрҹҮәрҹҮё IвҖҷll be back soon! Look forward to catching up with you all from bank holiday Monday onwards рҹҷҢрҹҸј . Stay healthy, active and injury free! рҹҸғвҖҚвҷҖпёҸрҹҸҠрҹҸ»вҖҚвҷҖпёҸрҹҸӢрҹҸјвҖҚ вҷӮпёҸрҹ§ҳвҖҚвҷҖпёҸрҹӨёрҹҸјвҖҚвҷҖпёҸ Keep it balanced!... For helpful tips on acute injury management or injury prevention and for easy online booking for when I return check out the website performancerecovery.co.uk . . . No # needed рҹҳӮ
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SUNDAY READ- Joint care @guardian @amysedghi рҹҷӢрҹҸјвҖҚвҷҖпёҸ . Thank you again Amy for asking my advice on how best to look after our joints рҹҰөрҹҸјрҹ’ӘрҹҸј It also includes diet advice from dietitian Sue Baic and health advice from orthopaedic hip Consultant Giles Stafford. Article online or in papers out tomorrow! .... #performanceplusrecovery #jointcare #theguardiannewspaper #goodread #osteoarthritis #osteoarthritisawareness #physio #physiotherapist @charteredphysios
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KNOWLEDGE + PRACTICAL APPLICATION рҹҸӢрҹҸјвҖҚвҷӮпёҸ . Last nightвҖҷs workshop was a great opportunity to go through one of the more vulnerable areas of the body prone to injury through sports (not just Crossfit)... the Shoulder рҹ’ӘрҹҸј Thanks to all the members who came and for your positive feedback. .... Course layout: вҖў Body art anatomy of the rotator cuff (see previous pic) вҖў Movement faults in overhead lifting and how the rotator cuff suffer for them. вҖў Assessment and analysis from foot to head to see whether mobility or strength be the cause of the fault. вҖў Corrective techniques for mobility and strength. вҖў Overhead squat movement analysis with Iron Path app. . @complete_active @rooallenfit рҹӨірҹҸј #injuryprevention #workshop #completeactive #performanceplusrecovery #overheadsquats #shoulderinjuries #shoulderrehab #recoverytools #enhanceperformance
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SHOULDER WORKSHOP . Looking forward to Thursday eveningвҖҷs workshop with a good turn out @complete_active going through injury prevention and movement analysis of the overhead squat... fun, practical and logical learning is what I love best вқӨпёҸрҹҸӢрҹҸјвҖҚвҷӮпёҸ . #anatomy #bodyart #practiclelearning #shoulderinjury #shouldertattoo #shoulderrecovery #overheadsquat #movementanalysis #crossfit #completeactive #performanceplusrecovery #physio #physiotherapy

WORKSHOP - SHOULDER STABILITY + OVERHEAD SQUATS рҹҸӢрҹҸјвҖҚвҷӮпёҸ . Location: @complete_active Date: Thursday 8th August Time: 7pm till approx 8:30pm... . Happy to announce following the Biomechanics screening workshop in March (where has this year gone?!) we will be holding another.....this time focusing on shoulders рҹ’ӘрҹҸј The course will be practical based and help you to assess mobility and strength alongside movement patterns at the ankles, hips, spine shoulders and wrists for overhead squats. There will be opportunity to ask questions about shoulder injuries and to assess overhead squat technique to analyse where issues may be stemming from. . Posters will go up in the gym/Complete Body tomorrow @complete_active - Members can write their names on the list if you are keen to attend and any non-members can message or write in the comments below рҹ‘ҚрҹҸј . #completeactive #performanceplusrecovery #shoulderworkshop #shoulderstability #overheadsquats
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NORMATEC RECOVERY What could be better after an active weekend?! @ntrecovery . CouldnвҖҷt be happier to have the Normatec Recovery Unit back up and running after repair!! Thanks to the team at @normatec_uk for all your help рҹҷҸрҹҸ» Fantastic support if you ever consider getting yourself the luxury of this recovery tool рҹ–Ө .... #normatec #normatecrecovery #performanceplusrecovery #recovery #performance #toprecovery #freshlegs #feelinggood #topweekend #activeweekend #bleeptest #fitnesstest #daretoshine
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GUA SHA + CUPPING . @marknewtonpt @complete_active popping in for a recovery treatment prior to upping his training programme. . Restriction initially into the right shoulder limiting him from wall sit over head reach and shoulder external rotation in 90deg abduction.... Following treatment particularly into the pecs, anterior deltoid and posterior shoulder capsule movement was significantly improved. . Gua Sha and Cupping help to increase the blood flow to an area that has become вҖҳstagnantвҖҷ it also helps to mobilise the myofascia, which in turn can have immediate improvement in range of movement. . Any queries about this or any other treatments at P+R check out the website where you can arrange a call with a physio. . #performanceplusrecovery #recovery #swimmer #crossfit #performance #completeactive #guasha #cupping #grastontechnique #graston #physio #physiotherapy
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Even our watches remind us to breath now! рҹҳ„ . Diaphragmatic breathing or belly breathing is a fundamental tool to lower stress levels, improve trunk control and improve respiratory dysfunction that can occur with the following factors: - Desk work can cause excessive loading on the diaphragm. - Stress/ anxiety can increase respiratory rate.... - Pain can also cause an increase in respiratory rate. . If you are having a hectic Monday (or any other day) factor in 1minute of breathing exercises with your coffee/ tea/ toilet breaks. вҖў Take a 4 second breath in through the nose expanding your belly /lower ribs. вҖў Hold the breath for 2 seconds. вҖў Breath out through the mouth for 6 seconds. Repeat for 1 minute рҹ’ҶрҹҸјвҖҚвҷҖпёҸ . #performanceplusrecovery #recovery #diaphragmaticbreathing #relax #1minute #reset #remembertobreathe #getthebasicsright #mondaymotivation
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Make time рҹҷҸрҹҸ» . #performanceplusrecovery #sundaymorning #yoga #mobility #recovery #restday #checkinwithyourself #symmetry #injuryprevention #physio #physiotherapy

Desk work is a lifestyle - donвҖҷt let it change you рҹ‘©рҹҸјвҖҚрҹ’»рҹҷ…рҹҸјвҖҚвҷҖпёҸ . Golden Rules to surviving: вҖў Get a good set up * Visit P+R website for the desk assessment video! * вҖў Never work from a laptop that is not raised appropriately for more than 20minutes, no more than twice a day, if daily.... вҖў Move or alter your position every 45-60minutes when working for 3hours or more a day. вҖў Walk or cycle to work or do at least 30mins exercise for every 4 hours of sitting you do a day рҹ’ғрҹҸј . www.performancerecovery.co.uk . #performanceplusrecovery #desksetup #officework #sittostanddesk #greatsetup #enjoywork #feelgood #thursdaythoughts #stayactive #neckpain #backpain #physio #physiotherapy
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ATHLETE : Laura Jamieson (It would only be fair for me to open as the first example! Clients to follow next) AGE: 31 OCCUPATION: Physio & owner of P&R INTERESTS: Crossfit, running, watersports INJURY HISTORY: SeverвҖҷs disease age 15 (left heel). Patella tendinopathy and Achilles tendinopathy on and off in my 20вҖҷs from running (cadence 150 - stride length too long).... WHAT KEEPS ME INJURY FREE: вҖў Body awareness рҹҰ¶рҹ‘үрҹҸјрҹ‘ұрҹҸјвҖҚвҷҖпёҸand knowledge of good posture & good form every day no matter what IвҖҷm doing. вҖў Good quality sleep (7-8hours рҹҳҙ) вҖў Checking in with my mobility before and after training especially after lifting (doesnвҖҷt mean stretching for hours!) вҖў Having strength to squat, lunge and do step ups with 1/2 my body weight or more with good form. . #performanceplusrecovery #performance #whatworksforyou #injuryfree #runninginjuryfree #runner #crossfit #activelife #stayactive #physio #physiotherapy
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Maintaining equal strength from left to right is key in reducing injury рҹ’ӘрҹҸјрҹҰӢ . The single leg deadlift is just one of the strength exercises that is explained in the Lower Limb Strength sequence found on the P+R website and is a great way of building strength in the glute max and glute med muscles for control around the hip and pelvis (see research in pic 1 &2) . Find the video and more great tips on www.performancerecovery.co.uk ... . #performanceplusrecovery #strengthening #symmetrytraining #strengthandconditioning #fitfam #physio #physiotherapy #crossfit
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Hope youвҖҷre having a lovely weekend! рҹҷҢрҹҸј . Long week of sitting at a desk, driving or have you been pushing it in the gym? Try out the Upper body mobility sequence found on the P+R website to ease out tension ready for all your weekend fun! .... Photo: Behind the scenes of shooting the upper limb mobility video @completeactivecoach @complete_active . #performanceplusrecovery #mobility #upperbodymobility #flexibility #upperbodyworkout #recovery #restday #weekendvibes #physio
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Welcome to Performance + Recovery рҹҷӢрҹҸјвҖҚвҷҖпёҸ . This is a social media resource providing you with simple ways to help stay injury free, or to manage injuries, no matter you life style or interests. . Check the brand new website thatвҖҷs just been launched!... www.performancerecovery.co.uk рҹҺү Helpful videos, tips and guidance for all aspects of your active life рҹ‘ҢрҹҸј . #performanceplusrecovery #recovery #performance #newwebsite #physio #physiotherapy
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