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NECK PAIN RELIEF Did you know that you can use a

NECK PAIN RELIEF
Did you know that you can use a pool noodle to help ease a sore neck?
✅By placing the small diameter noodle in the thoracic spine we can help to give a passive stretch to all the structures that surround the cervical- thoracic junction. (This is where your neck meets your mid back and your spinal curve changes from a cervical lordosis to a thoracic kyphosis).
✅This part of the spine has a lot of muscle attachments and is where we can feel stiff and sore after sitting, reading or working with our head in a forward position for long periods.
➡️Use a bread knife to cut a length of noodle that measures from your finger tip to elbow. (Pool noodles are cheap and easy to find at most big retailers).
➡️In a lying position, place your noodle length wise along your spine, starting where your shoulders meet your neck (ie your cervical-thoracic junction) see photos above.
➡️Slightly tuck the chin.
➡️Try to avoid using a pillow under the head unless very uncomfortable.
➡️The simplest exercise is to breathe with arms relaxed by your sides, palms facing up. Make sure you are letting your belly rise and fall ( ie diaphragmatic breathing).
➡️Breathe and relax for 2-3 minutes.
✅Gravity, your breathing and your position will passively stretch your neck.
➡️You can progress by reaching your fingertips towards the ceiling and squeezing your shoulder blades around the noodle to add to the stretch (5-10 reps) and then take each arm, one at a time behind the head (letting the shoulder roll simply in the socket). Repeat x 3-5 each side.
➡️The noodle will compress under your body weight but it recovers!
➡️If it is too uncomfortable, slice your noodle in half or use a rolled up towel instead.
✅Save for later or share with someone who needs this!
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BOTTOMS Yes, it’s a gratuitous bum shot on a Fr

BOTTOMS

Yes, it’s a gratuitous bum shot on a Friday to capture your attention 😉…..but there is a serious message.
✅Your bottom muscles (gluteus maximus, gluteus medius and gluteus minimus) are not just for sitting on.
✅Your glutes are massively important for the function of your hip, knee, foot and lower back. Glutes are also important in your shoulder function (via the poster sling).
➡️As a Physio, I often see clients with knee, hip or back issues that can be linked back to a problem with their glutes.
➡️This simple exercise with a roller on the wall is a great way to improve your glutes function in a weight bearing position.
➡️It is one I prescribe often and do myself.
✅Suitable for beginners through to advanced exercisers it can be graded to suit the individual, performed with a short or long roller or a small or large ball.
👉Full instructions, video and tips and how to grade and progress are available on the website. Link in bio.
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PUSH UPS CHALLENGE So we all know how beneficial

PUSH UPS CHALLENGE
So we all know how beneficial push ups are 👉 great for your core, scapula stability and deep neck extensors as well as overall upper body strength.
➡️If you add in a roller, length wise, as shown above, you are adding more complexity. Your body now has to adjust to the instability of the roller and the fact that you are now uneven with one hand higher than the other.
✅When we add in variations to our exercises, especially instability and imbalances, we help to make our bodies more adaptable to the variations we encounter in every day life.
➡️Place your roller lengthwise on the floor, with your hand about midway.
➡️Your hands should be aligned under your shoulders but will be slightly wider than shoulder width.
➡️Assume a push up position on your toes with feet hip width apart, ears, shoulders, hips, knees and ankles aligned.
➡️Breathe in and lower towards the floor in the range that suits you, breathe out as you return to your starting position.
➡️Keep the roller under the same hand and repeat x10-15 then change sides OR roll from one side to the other and continue to alternate the hand on top of the roller (my favourite) Repeat 5-10 each side , 2-3 sets.
✅Try not to drop your head or lose your neutral lumbar spine.
✅Save for later or share with someone who would love this challenge.
😉It can also be modified so that you start your push up on your knees.
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CRAB WALKS Bands have become very popular as an e

CRAB WALKS
Bands have become very popular as an easy to access and easy to use exercise tool.
✅If you are after the best band exercise to work your glutes, try a crab walk…. but place your band AT YOUR FEET.
✅Besides feeling a whole lot more comfortable around your feet (as shown above)
👉It is a functional way to train your glutes.
👉You will also generate better gluteal activity with less TFL activity than with a band around your knees or ankles. (Lewis et al 2018).
➡️Place your band around your feet at shoelace level.
➡️Start with feet level, hip width apart and toes pointing straight ahead.
➡️Hinge at your hips, with knees flexed and maintaining a neutral lumbar spine. Draw your shoulder blades down and back a little and gently tuck your chin. Your gaze will be at the floor around 40-50cm in front of you.
➡️Breathe in and as you breathe out take a step sideways with your right foot (you will be working against the resistance of the band).
➡️Breathe in and move your left foot sideways towards the right so that your feet are again hip width apart.
➡️Continue for around 30 steps. Then change directions so that the left foot leads. 2-3 sets.
✅You should feel your glutes working hard, around the back pocket area.
✅Try to keep weight into your heels and move slowly with minimal swaying from side to side. Don’t let feet sneak to close together or lose your lumbar neutral position.
✅Save for later or share with someone who needs this.
✅Full crab walk video on the website- link to this is via the link tree in the bio.
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ABDOMINALS This is a great roller abdominal exerci

ABDOMINALS
This is a great roller abdominal exercise that can be scaled up or down according to your ability.
✅It also makes you aware of how effective your abs are, how your breathing is important for abs recruitment and if you tend to cheat a little with your neck or back muscles.
➡️Lay on the roller with your feet and knees hip width apart, knees will be aligned over ankles, lumbar spine neutral and with a very slight chin tuck.
➡️Start with forearms on the floor, palms down but keep your neck relaxed. (👉Elbows only is shown above which is the progression).
➡️Breathe out and lift your right knee over your right hip.
➡️With the next breath out lift your left knee over your left hip. 👉(NB your lower back will naturally flatten towards the roller. Just maintain that position don’t arch or squash your back into the roller).
➡️Breathe in as you lower the right foot back to the floor, then the left foot.
➡️Then start with the left knee over the left hip, right knee over right hip and then left foot down, right foot down as before, breathing out with the knee lifts.
➡️Repeat x 5-10 each side- each leg starting counts as one rep. Try 2-3 sets.
✅Breathing out as the knee lifts over the hip gives you more of an abdominal contraction.
✅You don’t want any jerkiness with the 2nd knee lift, it should be smooth and controlled.
✅The feet lowering towards the floor should also be smooth and controlled so that the feet end up hip width apart as they were we you started.
✅You should not feel any pulling through the back or neck. If you do, bring the knees in a little closer to the chest so that they are not directly over the hip or go back and try simple single knee lifts first. (on the website).
✅Progress by moving to elbow support only on the floor.
👉Save for later or share with someone who will benefit.
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