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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 [...]

I recommend doing this every morning, and potentially a second time during the day depending on how things feel. Another thing to consider would be wearing good supportive shoes to help support the arch, (potentially even wearing inside as the plantar fascia heals). Warm up the tissue using a magic bag or heating pad for a couple minutes. Stretch the big and middle toes using a belt or scarf. Do this for 1-2 minutes. Roll [...]

The broomstick range of motion is intended to increase your pain-free range of motion in the shoulder. 10x sideways, 10x diagonally, 10x forwards. Repeat twice. The codman circles are intended to be a passive traction and rotation in the shoulder. 20-30 seconds clockwise, 20-30 seconds counter-clockwise. Repeat twice. These exercises can be done daily (or more!). Here are some passive or dowel rod range of motion exercises to help loosen up your shoulder. [...]

Here are some basic low back stretches, to be repeated daily (or several times a day if you find helpful).  It should only take 5-10 minutes to get through all these stretches. 1. Cat-cow 2. Child’s pose 3. Knees to chest 4. Knee rotations 5. Seated paraspinal muscle stretch These are the low back stretches that I'd like you to do, these can be done every day if you want you can do [...]

1. Floppy push-ups: hold 10 to 20 seconds and repeat 10 times. 2. Cow position: go from flat back to cow position 10-15 times. 3. Posterior Pelvic tilt abdominal activation: hold pelvis flat to the ground for 10 seconds and repeat 10 times 4. Standing lumbar extension: push the back into a mild extension throughout the day, holding for 5 seconds. These are called McKenzie floppy push-ups, this exercise aims to reduce pressure [...]