Exercises

Take a look at the exercises and helpful advice from our team of Plymouth Osteopaths and Massage Therapists in the videos below.

5 minute movement snacks!

5 minute movement snacks!

Our joints need to move through their full ranges of movement to be healthy! Here are 7 daily practices to try, each approximately 5 minutes, focusing on different areas of the body. Work through them in sequence, 5 minutes a day , or mix and match!Start with a breath...

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Short sequence for hip mobility

Short sequence for hip mobility

When you stop and think about it how much varied movement do your hips get in a day. You sit, stand, walk...anything else?? Our joints need to be moved and loaded in all ranges to keep the cartilage healthy and muscles engaged and flexible. This short sequence won't...

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Ease and strengthen your wrists.

Ease and strengthen your wrists.

Try these routines to mobilise your wrists, and stretch and strengthen the muscles in your forearms and hands.  As always, listen to your body. Move with care, don’t compare yourself to others and stop if you feel pain, or if your breathing becomes strained. If you...

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Simple seated yoga flow for the upper body.

Simple seated yoga flow for the upper body.

This is a simple slow yoga flow. Find a quiet corner where you wont be disturbed. No need for a yoga mat! Sit on the floor with crossed legs if that's comfortable for you, or alternatively you could sit on a dining chair. Do as much or as little as you want. Remember...

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Slow Walk on the Spot (could this be our favourite exercise?)

Slow Walk on the Spot (could this be our favourite exercise?)

This is one of my favourite exercises to work on with patients. It is easy to test, and it gives me so much information about how a persons’ body is functioning. By taking the test we can establish our baseline of performance in this simple task. Then by practicing...

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Gluteal exercise (modified squat)

Gluteal exercise (modified squat)

This is a good exercise to start ‘waking up’ the gluteal muscles. Remember that this is as much about body control and awareness as it is about strength. Try to do it without shoes for maximum benefit. Keep your weight evenly between both feet and check that they are...

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3 dimensional calf stretch

This is a great functional stretch which will lengthen all the fibres within the calf muscles to reduce the likelihood of injury. PLEASE NOTE : These videos are designed as a resource for patients at the clinic. If we have...

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Slump test for sciatica

This is one of a number of tests that we use in Clinic to diagnose whether or not the leg pain you are experiencing is sciatica. For more information on sciatica take a look at our blog! PLEASE NOTE : These videos...

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Internal hip rotation stretch (standing)

This is a postural stretch for the lateral thigh and buttock muscles. It can be particularly helpful if you drive a lot or if you have a tendency to stand with your feet pointing outwards. PLEASE NOTE : These...

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Lumbar Spine Flexion exercise No.1

This is a simple exercise to improve mobility in the lumber spine. PLEASE NOTE : These videos are designed as a resource for patients at the clinic. If we have not examined you and prescribed this exercise please go...

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Hand exercise No.2

More exercises for the hands using elastic bands for resistance. Great for building up more strength and flexibility to protect your joints and relieve pain. For more information contact us at www.plymosteoclinic.co.uk...

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Hand exercise No.1

Simple exercises to try. All you need is an elastic band! Great for computer users, musicians and those of us who are noticing the first signs of arthritis in our hands. PLEASE NOTE : These videos are designed as a...

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Gluteal (buttock) stretch No.2

This is another great stretch for the muscles in your buttock. Slightly stronger than stretch #01 These muscles need to be flexible to allow good movement through the low back and correct alignment of the knees and hips. You...

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Gluteal (buttock) stretch No.1

This is a great stretch for the muscles in your buttock. These muscles need to be flexible to allow good movement through the low back and correct alignment of the knees and hips.You could also try .... Gluteal...

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I contacted Mike after being in some considerable pain and prescribed diazepam by my GP. I can honestly say that after my second visit, which was today, the difference is incredible. Highly recommended for the ‘practical’ benefit of how much better I feel but also for the friendly, honest and warm nature that I have experienced.
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“I was referred by my GP due to worsening arthralgia and back pain. My GP was also a patient and told me what to expect.
I was delighted that most of the treatment was gentle and effective. It keeps my muscles and joints mobile and reduces my pain and stiffness enabling me to enjoy life more.
I would highly recommend P.O.C. and have done on many occasions.”
A. Hunt, 56

5 minute movement snacks!

5 minute movement snacks!

Our joints need to move through their full ranges of movement to be healthy! Here are 7 daily practices to try, each approximately 5 minutes, focusing on different areas of the body. Work through them in sequence, 5 minutes a day , or mix and match!Start with a breath...

read more