Exercises

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

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...

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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 are...

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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 videos...

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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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Call us on (01752) 347663

Same day appointments are usually available.

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.
Melanie (via Facebook)

“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

Soothing and relaxing lavender and sweet marjoram in the oil burner for this mornings lovely massage clients! 🌸
Pia
www.plymosteoclinic.co.uk/massage-plymouth/
... See MoreSee Less

Soothing and relaxing lavender and sweet marjoram in the oil burner for this mornings lovely massage clients! 🌸
Pia
https://www.plymosteoclinic.co.uk/massage-plymouth/

👨🏼‍🎓 As osteopaths we spend time every year keeping our skills fresh and learning new techniques.
During the summer I spent a day in Cornwall at the British School of Advance Soft Tissue, learning and revising specialist treatments for knee injuries.
We looked at a whole range of treatments, including ways to deal with the pain associated with arthritis, ligament damage and injuries to the knee meniscus (which is often incorrectly called knee cartilage).
The knees are the largest joints in the body where the thigh bone, the kneecap and both bones in the lower leg come together and they have to support our every step.
Did you know that the force across the knees is 3-6 times the body weight?! so it’s no wonder that they can get creaky and painful.
Osteopaths are there for so much more than backs! Please get in touch to see if we can help!
(01752) 347663
www.plymosteoclinic.co.uk/book-online-plymouth/
... See MoreSee Less

👨🏼‍🎓 As osteopaths we spend time every year keeping our skills fresh and learning new techniques.  
During the summer I spent a day in Cornwall at the British School of Advance Soft Tissue, learning and revising specialist treatments for knee injuries.
We looked at a whole range of treatments, including ways to deal with the pain associated with arthritis, ligament damage and injuries to the knee meniscus (which is often incorrectly called knee cartilage).
The knees are the largest joints in the body where the thigh bone, the kneecap and both bones in the lower leg come together and they have to support our every step. 
Did you know that the force across the knees is 3-6 times the body weight?! so it’s no wonder that they can get creaky and painful.  
Osteopaths are there for so much more than backs!  Please get in touch to see if we can help!
(01752) 347663
https://www.plymosteoclinic.co.uk/book-online-plymouth/

🍂With autumn on the way I'd like to give a special mention to raking. 🍂

It’s that time again!
Every year, once the leaves fall, we see people in clinic who’ve hurt their backs raking.
It's a job we may only do for a couple of days a year and our backs aren’t used to it, so there is a much higher chance of injuring yourself.

If you need to rake up fallen leaves...

🍁Don't over do it, try 15 minutes and then take a break of 15 minutes!
🍁It doesn't need to be done all at once. Allow yourself a couple of days to finish the job.
🍁Try raking the 'other way round' from time to time. So the hands and arms are the other way on the rake. Your back will rotate in the opposite direction which helps to spread the stress, and relieve some of the strain on the back.
🍁Use your legs! Make an exaggerated lunging movement to use those strong leg muscles and take the load off your back and arms.

Or, you could just persuade someone else to do it for you😉
Mike.

(01752) 347663
www.plymosteoclinic.co.uk/book-online-plymouth/
... See MoreSee Less

🍂With autumn on the way Id like to give a special mention to raking. 🍂

It’s that time again!
Every year, once the leaves fall, we see people in clinic who’ve hurt their backs raking.
Its a job we may only do for a couple of days a year and our backs aren’t used to it, so there is a much higher chance of injuring yourself.

If you need to rake up fallen leaves...

🍁Dont over do it, try 15 minutes and then take a break of 15 minutes!
🍁It doesnt need to be done all at once. Allow yourself a couple of days to finish the job.
🍁Try raking the other way round from time to time.  So the hands and arms are the other way on the rake. Your back will rotate in the opposite direction which helps to spread the stress, and relieve some of the strain on the back.
🍁Use your legs! Make an exaggerated lunging movement to use those strong leg muscles and take the load off your back and arms.

Or, you could just persuade someone else to do it for you😉
Mike.

(01752) 347663
https://www.plymosteoclinic.co.uk/book-online-plymouth/

Do you get pain when you’re sitting at your desk?
How about trying a standing desk? ... Some of our patients have had great results using them!
This one from Ikea has a crank handle so the height can be adjusted and you can change position as often as you need to.
If you need advice our osteopaths are trained to help!
Tel. 01752 347663

www.ikea.com/gb/en/products/desks/desk-computer-desks/skarsta-desk-sit-stand-white-spr-49084965/
... See MoreSee Less

Do you get pain when you’re sitting at your desk?
How about trying a standing desk? ... Some of our patients have had great results using them!
This one from Ikea has a crank handle so the height can be adjusted and you can change position as often as you need to.
If you need advice our osteopaths are trained to help!
Tel. 01752 347663

https://www.ikea.com/gb/en/products/desks/desk-computer-desks/skarsta-desk-sit-stand-white-spr-49084965/
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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...

read more