Exercises

Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Ankle Sprain Rehab

Ankle sprain rehab is important. If you skimp on it, you may get ongoing problems with your ankle.  During rehab you should gradually reduce the amount of time spent wearing an ankle brace and also start some controlled weight-bearing balance exercises and muscle strengthening exercises for the injured ankle. 


Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Hamstring Injury Rehab

The main types of exercises recommended for rehabilitating hamstring injuries are progressive running exercises and eccentric hamstring exercises.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Foam Roller for a Rounded Upper Back

I have repeatedly found with patients with a rounded upper back that using a back roller for just a few minutes every day can help keep their upper backs mobile and pain-free.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Low Back Traction Exercises

Research has shown that tractioning your low back can be a safe and effective way to relieve low back pain, particularly if you have an intervertebral disc injury, either with or without sciatica. Traction is also useful for alleviating low back pain from other causes.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Exercises For Plantar Fasciitis.

Research has shown that strengthening and stretching the foot and calf muscles together with improving ankle and big toe mobility can help alleviate plantar fasciitis.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

How To Deep Squat

People who have jobs where they are sitting all day may want to consider breaking up the sitting with some short periods of ‘active rest’ positions like squatting, which appear to offer health benefits.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Pelvic Rebalancing Exercise

Here is a simple and quick exercise that patients can try at home if they think their pelvis is out. This is an ‘at home’ version of an exercise I have consistently found useful when trying to correct pelvic twisting in my patients.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Nerve Flossing for Sciatica

There is evidence to show that sometimes sciatic pain is actually being caused by the sciatic nerve being stuck to the tissues in the gluteal (buttock) region.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Gluteus Medius Exercises

Gluteus medius is a small but important muscle in your buttocks that connects your hip and your pelvis. Its primary role is to help stabilise the pelvis and support movements of the hip joint.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Basic Core Stability Exercise

My favourite core stability exercise is the ‘suck it in’, otherwise known as the ‘abdominal draw-in manoeuvre’ (ADIM). This exercise is easy to learn and perform, and can be done without putting strain on your body.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Bone Breathing

Bone breathing is my favourite relaxation/breathing exercise, which I first learned about in a book by Michael Gearin-Tosh, a man who survived a serious form of cancer against the odds.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Hip Stretches

In my experience, when patients have hips that aren’t moving properly they have usually lost backward movement (extension) and inward movement (internal rotation).

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Exercises for a rounded upper back

If you have been told that you have a rounded upper back, then these are some exercises that can help restore a more natural upper back position and range of movement. It takes many years ( sometimes decades) for people’s backs to round in this way, so improvement is usually slow and minor, but often even minor changes can help alleviate problems.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Exercises for rounded shoulders.

If you have rounded shoulders, then these are two exercises which can help address the problem. Modern living (phones, computers etc..) has a habit of leading to a rounded shoulder position where the muscles at the front of the chest can become tight and the muscles at the back of the chest can become weak.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Forward Head Exercises

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments. If you have a ‘forward head’ position, then these are two exercises which can help correct your posture.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Basic Back Strengthening Exercise

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments. If you are a patient that has been told by me that you need to strengthen your lower back muscles, then this is a short video covering the famous ‘Bird-Dog’ exercise is an excellent, at-home way of building up some muscle and stability in your lower back.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Shoulder Blade Exercises

For patients who have reduced movement in their shoulder blades, this is an excellent exercise which describes a way to restore the strength and mobility in your scapulo-thoracic joint.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

Spinal Mobility Exercises

Here at Osteo Studio, we aim to help our clients help themselves with their pain. One of the best ways to do this is to engage in exercises as well as Osteopathic treatments.

For those patients who have a scoliosis problem, this is an excellent video which describes a few different exercises which can help to restore movement, strength and alignment in their spines.

The exercises are also great for people without a scoliosis problem who are looking to improve their general spinal mobility.

Read More
Cliff Russell, Registered Osteopath, East Grinstead Cliff Russell, Registered Osteopath, East Grinstead

8 Home Exercises for Your Back

Here are 8 exercises which you can do at home for free without any equipment which are good for alleviating back pain, strengthening your back muscles and increasing your spinal flexibility.

Read More