Ben

The shoulder blade push-up is intended to strengthen the muscles that stabilize the shoulder blade. Unlike a regular push-up, you do not bend your elbows at all. It is a bit of a weird movement, which takes some getting used to, so feel free to practice in front of a mirror or with someone watching to see if your form looks like mine. Aim to do 15 to 20 repetitions, and repeat twice. [...]

This is self soft tissue therapy using a lacrosse ball, or you can also use a tennis ball if you do not have a lacrosse ball. Work the muscles on the inside of your shoulder blade for approximately 30 to 60 seconds. This can be done once or twice per day. We are going to use a lacrosse ball, or you can also use a tennis ball. Even just a tennis ball and a [...]

 Follow the instructions in the video to help with nerve issues in the radial nerve in the upper limb. Repeat the movement 15 times, and feel free to do this a few times per day! If done correctly, it won’t feel like much when you’re doing it. NOTE: If you feel a nerve pain, or numbness while doing this exercise, stop and we’ll go over it at your next visit! This nerve floss exercise [...]

Follow the instructions in the video to help with nerve issues in the ulnar nerve in the upper limb. Repeat the movement 15 times, and feel free to do this a few times per day! If done correctly, it won’t feel like much when you’re doing it.  NOTE: If you feel a nerve pain, or numbness while doing this exercise, stop and we’ll go over it at your next visit! This video will walk [...]

Follow the instructions in the video to help with nerve issues in the median nerve in the upper limb. Repeat the movement 15 times, and feel free to do this a few times per day! If done correctly, it won’t feel like much when you’re doing it.  NOTE: If you feel a nerve pain, or numbness while doing this exercise, stop and we’ll go over it at your next visit! I'm going to show [...]

The shoulder external rotation with a Thera band and pec doorway stretch are aimed at helping improve shoulder posture. Do the shoulder external rotation strengthening exercise 15 repetitions and repeat 2x per side. The pec stretch, hold for 10-15 seconds and repeat on each side 2x. This can be done daily.  Shoulders tend to roll inwards like this, we need to strengthen between the shoulder blades and stretch the front of the shoulder. There [...]

The goal of this exercise is to increase hip mobility. I would recommend you perform this stretch for a total of 30 to 60 seconds. If you have some extra time, work up to holding each side for 1 minute for a total of 2 minutes. Feel free to repeat multiple times in the day as needed! This is called hip 90-90 stretch, the goal is to try and loosen up the hips. If [...]

For your posture, one thing you can use is your vehicle. Whenever you hit a red light, which in London is plenty. Sit up nice and tall, put your head straight against the headrest, tuck your chin straight back putting pressure against your headrest. Not too much pressure but enough to indent the headrest. Hold this for 10 seconds then relax. I recommend doing every red light when you're in London. That is going to help [...]

For these gluteal stretches, hold for 10 to 15 seconds and repeat three times per side. Hold for several deep breaths and try to let the body relax while doing them:  Seated figure 4 stretch  Laying figure 4 stretch  Pigeon stretch  Hip 90-90 stretch These are some stretches for your glutes, it'll also cover your piriformis muscle and some of the pelvic muscles. All these stretches I'm going to show you I'm going to [...]

For glutes that's giving us some trouble, this is the glute max so this is the muscle that is responsible for extension in the leg. To get that you're gonna do a simple glute bridge, here on the ground brace everything let the mid back sink into the ground drive the heels into the ground until there's a straight line. Hold for a second while squeezing the glutes together and back down and just repeat [...]