Repeat 10 times every hour or two.

World Spine Day is a great opportunity to shine light on spinal disorders and encourage you to take steps to better health. This year the theme is ‘Your Back in Action’, emphasising the importance of physical activity and improving posture as part of good spinal health and prevention of injury. Millions of people worldwide suffer…

Delayed onset muscle soreness (D.O.M.S) is a medical condition that is characterised by the stiffness, tenderness and pain in muscles several hours after performing a strenuous physical activity. When muscles are stressed, small microscopic tears occur in the ligaments, coupled with the stiffness and inflammation that accompany these tears, causing the pain and fatigue. The…

Begin this exercise by keeping your elbow straight. Slowly bend your wrist down using your other hand until you feel a mild to moderate stretch pain free. Hold for 30 seconds and repeat 2 times.

The chin nod stretch otherwise known as a deep neck flexor strengthening exercise is great for those suffering with chronic neck pain or acute injuries such as whiplash. Lie down with a soft pillow under your neck, and with your knees bent up. Gently and slowly nod your head forward as if to say ‘yes’.…

Stand approximately 3 feet from a wall Place both hands on the wall one on top of the other as high as you can reach. Step back with one foot. Bend at the hips, keeping your chest up and chin tucked in. Take a deep breath, exhale slowly and let your back sag toward the…

It can be confronting to be struck with a sudden onset of acute low back pain. The disabling pain and immobility often generates catasrophising thoughts about permanent damage and the requirement of surgery. Fear not, low back pain is extremely common, affecting up to 85% of people at some stage in their life. The good…

This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches. Gently bend your head forwards with one hand whilst…

Rubber band exercises are a great way for strengthening the finger extensors muscles; Place a rubber band around your fingers and thumb. Gently spreads your fingers apart as far as possible. Relax your fingers, then repeat 10 times. This can be done on all fingers at once, or between two individual fingers.

After partying in heels’ ease tension in your lower back with a simple twist. Lie down on the ground. Close your eyes and breathe deeply as you bend your knees and plant your feet on the ground, hip-width apart. Drop your knees to the left as you gently turn your head to the right. Hold…