Shoulder and neck pain are so common today, especially with ‘tech neck’ from our overuse of phones and laptops. I taught this exercise at the Solana Breakpoint exhibition today and it’s also useful for most pressing injuries from weightlifting. Hits the shoulder stabilisers and the back of neck. Try it and feel an immediate posture improvement!
#physicaltherapy #backhealthy #solanabreakpoint #spinedao #neckpainrelief #shoulderpainrelief #spinalrehab #shoulderpress
Stay open-minded.
A yogi recently showed me the classic 90/90 hip stretch.
I thought I knew it inside out — after all, I teach these details to back-pain patients every day.
But I shut up, listened, and picked up one small cue that changed everything.
Doesn’t matter if it’s a white belt in jiujitsu, a world-class biomechanist, or a yogi — if it’s useful, I take it.
Bruce Lee nailed it:
“Absorb what is useful, reject what is useless, and add what is specifically your own.”
Keep learning, keep listening… and keep those hips mobile 😉
#BackPainRelief #HipMobility #StayHumble #physicaltherapy #altrinchambusiness #lowbackpainprevention #lowbackpainexercises #detailsdoneright
Why separate strength and mobility like they’re enemies?
Combine them for faster gains: Turn your strength moves into mobility drills. Push into that end range, load it up, and build real flexibility through strength.
Add stretches later on a stronger, more mobile body.
#physicaltherapy #altrinchambusiness #lowbackpainprevention #hipmobility
#StrengthAndMobility #EndRangeStrength #MobilityTraining #FunctionalStrength #TrainSmarter #PhysicalTherapyTips #MoveBetter #GymHacks
Backhealthy is more than just typical rehab – it’s about grasping real health principles and building sustainable lifestyles that cut through fads.
Three evidence-backed practices worth integrating:
• Massage: Reduces pain intensity and improves function in chronic musculoskeletal conditions (moderate-certainty evidence from systematic reviews).
• Sauna bathing: Upregulates heat shock proteins (e.g., HSP70), enhancing cellular stress resistance, protein repair, and proteostasis – mechanisms that support tissue maintenance and potential regeneration (human interventional studies and reviews).
• Cold water immersion: Accelerates post-exercise recovery, reduces muscle soreness and inflammation markers more effectively than passive or active recovery.
References (peer-reviewed):
Massage: Crawford et al. (2024). Use of Massage Therapy for Pain – Systematic Review. JAMA Network Open. /journals/jamanetworkopen/fullarticle/2821154
Sauna: Patrick et al. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology. /science/article/pii/S0531556521002916
(Also supported in Hussain & Cohen, 2018 systematic review on sauna effects.)
Cold water immersion: Yankulov et al. (2025). Effects of cold-water immersion on health markers – Systematic Review. PLOS ONE. /plosone/article?id=10.1371/journal.pone.0317615
#physicaltherapy #altrinchambusiness #ambassadorcruiseline #lowbackpainprevention #massagetherapylife #coldwaterimmersion #saunatherapy
🎉 Huge smiles celebrating Andy’s pain-free victory!
Using the scientific method – setting clear goals from day one and rigorous test/retest – our Backhealthy protocols proved their worth again. What once triggered back pain is now done safely and confidently.
Helping people get back to what they love, moving freely… this is why I do it! 💪
#altrinchambusiness #BackPainRelief #HealthyBack #PhysicalTherapy #BackHealthy #PainFreeMovement #RehabSuccess #MovementGoals #TestRetest #PatientWins #SpinalHealth #golfrehab
Back, hip or groin pain? See us in clinic in Altrincham UK or online. However, recognise that even many athletes are missing stability in this ‘side plank’ position (developing the frontal plane) when most of us load more through the sagittal plane (think forward and backwards like running, squatting, abdominal crunching).
Progressive strength building as shown can be a game changer. There is also the basic clam shell if you need to regress the position to a more basic level (oyster shell in background but close enough!). I’ll post that later as a story…
#physicaltherapy #altrinchambusiness #lowbackpainprevention #lowbackpainexercises #lowbackpain #backhealthy #fixyourweaklinks
Meet Stephen – he’ll openly tell you he’s not a natural athlete. What he does have is drive and rock-solid consistency.
And that’s exactly what unlocks the magic of the Backhealthy method.
When you commit to the exercises consistently, the results are extraordinary – because we don’t just treat your pain in isolation. We take a true whole-body approach that respects how interconnected everything is: alignment, stability, mobility, movement skill, neurological optimisation to reduce pain and improve motor patterns. Your assessments and scans help us tailor treatments more precisely and sessions are carefully adapted each week to keep you progressing safely.
Let your rehab become your workout.
Ready to build a stronger, pain-free body that lasts?
DM us today to book your initial assessment and start your transformation.
#Backhealthy #PainFreeMovement #WholeBodyStrength #physicaltherapy #altrinchambusiness #lowbackpainprevention #lowbackpain #kneerehab #fitover70
“… the lower back was consistently one of the top 2 injury sites for weight lifters, accounting for anywhere from 23% to 59% of all injuries. LBP was most often associated with the squat or deadlift.”
You can make a good argument to avoid the deadlift and back squat from the statement above, however at Backhealthy we utilise these lifts and simply don’t load them as heavy as we might and ensure excellent form. We can go harder with other options such as goblet squat, hyperextensions/single leg bridging etc that can be intense and illicit adequate stimulus, growth etc whilst improving our capacity to go heavier on squat and deadlift eventually if you decide you want to.
Contact us directly today with a DM or call on the number provided at the end of the post, if you are serious about getting Backhealthy and preventing injury.
#physicaltherapy #altrinchambusiness #lowbackpainprevention #lowbackpainexercises #lowbackpain #backhealthy #hipmobility #pubmed
Ross et al. (2023). Chronic LBP in Weight Lifters. PubMed: 37315158.
Quote: “lifting-specific behavior modifications focused on improved technique and correcting mobility and muscular imbalances are important aspects of management in this patient population.”
Want a workout in just 15 minutes on your hols ?! Well I can’t put the reformer in my luggage but I can take a couple of bands and my Martin with me ! I should have done more @backhealthy physical therapy, must say I feel amazing after that , maybe I should listen to him more often 🤣 sending love and lunges on your holidays !
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#NoFilterFitness #RealCouplesRealWorkouts #DeiaStrong #backhealthy #holidayworkout #physicaltherapy #reformerpilates #altrinchambusiness
You are travelling, it’s easy to ‘just miss exercise until you get back’.
Let me show you how to have an incredible posture fixing, pumpalicious session with just 2 bands that are cheap and easy to pack.
#physicaltherapy #altrinchambusiness #reformerpilates #lowbackpainrelief #lowbackpainexercises #lowbackpain #backhealthy #holidayworkouts #bandexercises
Dealing with low back pain?
💪 Let’s get you moving freely again! I offer physical therapy with a focus on resolving back pain, available in-clinic in Cheshire or London, or online from anywhere.
📞 Call 07789 840871 to book your session and start your recovery today!
#BackPainRelief #PhysicalTherapy #MoveBetter #lowbackpainprevention #lowbackpainrelief #backhealthy #altrinchambusiness #orthopaedicassessment #manualtherapy
Get to the root cause of your symptoms! Most of the knee pain with my client today was resolved when we discovered one leg was particularly stiff through the inside (adductor hypertonic) relative to the other.
However, listening to the client and explaining her history of repetitive movement revealed how we need to rewire the nervous system and rebuild her movement patterns as well as her body, thus preventing future recurrence and educating her to help herself.
I love working these puzzles out each day when someone’s health is on the line. It rarely feels like work!
#physicaltherapy #altrinchambusiness #lowbackpainprevention #lowbackpain #backhealthy #hipmobility #patellofemoralpainsyndrome #kneearthritis #movementismedicine #holistichealthpractitioner #kneevalgus
