Here are few tips and tricks about targeting the areas of tightness that commonly cause problems. Click on the icons below to discover Lara's top tips when preventing injuries.
Tip: There are lots of trigger points in your Trapezius and Rotator cuff muscles that contribute to shoulder and neck pain. Place a tennis ball on tender areas and apply some pressure by lying on the ball.
Roll out each side for 1 minute.
Tip: Keep your upper back mobile by using a foam roller daily. Lie on it so it is horizontally across your spine. Starting from the base of your neck to the end of your rib cage, slowly roll up and down. You might get some clicking when you do this!
To check you’re doing it right watch our video:
Tip: A lot of low back pain occurs due to tight gluteus muscles. The glutes stabilise the low back and blend into the hamstrings below. Lie on your side with a ball in the muscles that make up your buttocks. Here’s a video to show you how: Low Back Mobility Video »
Tip: Many sports injuries are related to poor hamstring length and can contribute to both low back pain and knee problems.
Do our Hamstring length test: Start in a squat with your heels and palms on floor, lift your butt up but keep your hands on the floor. Can you straighten your legs? If not – Watch our:
Hamstring Mobility Video »
Tip: Most knee pain is a result of tight Quadriceps muscles. There are lots of trigger points you can target with a foam roller. Watch our Quads Mobility video to learn how to identify and stretch out these areas: Quads Mobility Video »
Tip: Calf tightness can reduce ankle range of motion which therefore affects running, squatting and weight lifting. Use a foam roller or ball to release areas of tightness in the calves before and after exercise to improve your flexibility overall.
Calves Mobility video »
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Lara and Dellus West, from The Harmony Pain Relief & Injury Clinic, host Mobility Seminars to educate their patients on how mobility plays an important role in injury prevention during exercise.
If you are interested in attending a seminar, please email us at firstname.lastname@example.org for details.
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