Once your restrictions have been freed after a Remedial Massage with Gavin then you will find that movement and exercise becomes your rehabilitation and maintenance work.
Below are a few PDF files and Videos to get you on your way - they are perfect to do just on their own or in conjunction with your regular exercise session.
You will find that some of them have been explained to you in your massage treatment. For those exercises you are not 100% sure, or don't feel 100% confident with, then please ask Gavin at your next consultation.
If you experience pain at any time then stop and ask Gavin at your next consultation.
But for now enjoy your new found movement!
Below are a few PDF files and Videos to get you on your way - they are perfect to do just on their own or in conjunction with your regular exercise session.
You will find that some of them have been explained to you in your massage treatment. For those exercises you are not 100% sure, or don't feel 100% confident with, then please ask Gavin at your next consultation.
If you experience pain at any time then stop and ask Gavin at your next consultation.
But for now enjoy your new found movement!
Whole Body Stretch Routine
A basic stretching routine to take you through all the major muscle groups in your body in 15 minutes.
Use this routine:
- after your exercise session
- at the end of your work day
- on the weekend to loosen up
- whenever you can fit it in!
Make sure you’re warmed up to do the stretches and don’t push through pain; it should only feel like a slight stretching discomfort. A regular stretching routine is a great way to keep your body flexible, supple and eases away the aches and pains of the day.
I hope it gets you back up and running to that which you love to do.
Use this routine:
- after your exercise session
- at the end of your work day
- on the weekend to loosen up
- whenever you can fit it in!
Make sure you’re warmed up to do the stretches and don’t push through pain; it should only feel like a slight stretching discomfort. A regular stretching routine is a great way to keep your body flexible, supple and eases away the aches and pains of the day.
I hope it gets you back up and running to that which you love to do.
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Anti-Computer Posture Routine
A comprehensive stretching and exercise routine to balance out the aches and pains from having a poor posture while sitting in front of a computer.
Although this routine is called the ‘Anti-computer’ routine it is designed for any activity that puts you into a forward dominant ‘hunching’ type posture, such as:
- text neck
- driving a car
- carrying babies, etc.
Make sure you’re warmed up to do the routine and don’t push through pain; it should only feel like a slight discomfort. If you are currently in treatment for symptoms that are presenting in your upper back, shoulders, neck or posture then practicing everyday is recommended. If you are just looking for general postural health then 1-3x per week is sufficient.
Please consult your health care provider whether these exercises are beneficial for your condition. I hope it gets you back up and running to that which you love to do.
Although this routine is called the ‘Anti-computer’ routine it is designed for any activity that puts you into a forward dominant ‘hunching’ type posture, such as:
- text neck
- driving a car
- carrying babies, etc.
Make sure you’re warmed up to do the routine and don’t push through pain; it should only feel like a slight discomfort. If you are currently in treatment for symptoms that are presenting in your upper back, shoulders, neck or posture then practicing everyday is recommended. If you are just looking for general postural health then 1-3x per week is sufficient.
Please consult your health care provider whether these exercises are beneficial for your condition. I hope it gets you back up and running to that which you love to do.
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The Sternum Lift
The sternum lift is a postural cue that will help to remedy your hunched over upper back - you’ll feel your core switch on, your vertebrae stack nicely, your chin will tuck in naturally and shoulders will be pulled back.
The sternum lift details:
The sternum is the bone in the middle of your chest.
Picture that a piece of string is attached to it and to the ceiling.
The postural cue is to then imagine that the string pulls your sternum towards the ceiling.
This should create a gentle lifting of your upper body into a more favourable posture.
Try to remind yourself of this cue regularly - in front of the computer, driving a car, standing in a queue, etc.
In the beginning you will have to do this often. Over time, as you create a new habit, it will be less frequent. Eventually the sternum lift will just become a way that you hold yourself with ease.
The sternum lift details:
The sternum is the bone in the middle of your chest.
Picture that a piece of string is attached to it and to the ceiling.
The postural cue is to then imagine that the string pulls your sternum towards the ceiling.
This should create a gentle lifting of your upper body into a more favourable posture.
Try to remind yourself of this cue regularly - in front of the computer, driving a car, standing in a queue, etc.
In the beginning you will have to do this often. Over time, as you create a new habit, it will be less frequent. Eventually the sternum lift will just become a way that you hold yourself with ease.