Set an alarm Simple but effective, set an alarm to go off every 20 minutes. When it goes off do the following in this order: Get Up and take a short walk / change posture Unload your spine Brugger Relief Position Continue with what you were doing Yes I’ve said this once, maybe twice or […]
Bending Correctly
Try to avoid rounding your back and bending forward with activities such as shaving, brushing your teeth, dressing, making the bed, or moving around in the kitchen. Try the following: Stand with your feet shoulder width apart. Squat down slightly and stick your hips backward. Keep your back in a neutral position. Place one hand […]
Change your sitting position
Sitting If sitting hurts, don’t do it. If you must sit, avoid sitting in one position for more than 20- 30 minutes. Use a towel roll in the small of your back to support your low back or sit on a wedge cushion. This may help you maintain a neutral position and reduce discomfort while […]
Good Habits in the Car
Back and Joint pain can be reduced by following some good habits whilst driving. Avoid fully straightening legs to reach pedals.Move Seat forward so arms are not reaching out and elbows are nearly 90deg, wrists neutral. Back against seat back and headrest should be adjusted to lightly touch back of head without forcing head into Flexion. If […]
Diet can help reduce pain
It’s amazing how many of our health issues can be attributed to a poor diet. These days we find everyone has a diet that is highly inflammatory from the excess amounts of sugar and highly processed foods, it’s no wonder our bodies break down so easily. Everyone would be better off focusing on a healthy […]
Get Rid of The Heels
Heels place you in hyperextension which not only increases the stress on the lower back (mainly through an increased anterior pelvic tilt) but also leads to a kyphotic posture, which isn’t a great look. Would you rather add a few inches to your height or have better posture and no lower back pain? If you […]
Don’t sleep on your tummy
Never, ever sleep on your stomach. Sleeping on the stomach increases the pressure and stress placed on the joints and tissues of your lower back and neck and you’ll end up with stiffness, pain and discomfort. Sleep on your side: Knees bent slightly with one pillow between your knees. Pull your pillow down into the shoulder […]
Postural Corrections
For all you office based workers, taxi drivers, or anyone who sits down for extended periods, these postural corrections are essential. You should perform these frequently throughout the day, if possible every 20 minutes of holding a fixed posture. Brugger Relief Position: Micro-Breaks Sit on the edge of a chair Relax legs hip width apart […]
Welcome to our Members Area
At our Sports Massage Clinic Liverpool not only do we provide you with a tailor made programme to reutnr you to peak performance levels but we also help you to achieve your fast, effective pain releif through a range of at home exercises. We have put together a number of small clip videos to help […]
Take Frequent Breaks
When returning to your favoured activity after suffer ing a sport injury part of the sport injury rehabilitation Liverpool is to tkae frequent short breaks. These are better than infrequent long breaks. The most important determinant of risk of injury is not the total time spent performing the activity; what is most important, is how […]