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Back Pain

Strengthening Exercises

Exercise Advice

I went to Claudia after I developed some pain in my lower back from yoga and she was brilliant. She gave me a holistic treatment plan, adapted to my needs - she led me through adjustments for yoga and movement, but also corrected day-to-day postural issues that were contributing to my back pain. A few weeks later and I feel great, highly recommend! 

👉 Ever feel like no matter what you do, some muscles - like the hamstrings, inner thighs, calves, and neck - just won’t loosen up?

Tightness is not a sign of strength; it’s often a signal that something deeper needs attention!

The instinct is to stretch these muscles, but simply stretching isn’t a long-term solution!

The tension usually returns because the body hasn’t learned a new, better way of moving.

Remember, tight muscles are often weak muscles, needing both activation and control—not just stretching!


👉 SO, WHAT SHOULD YOU DO INSTEAD OF STRETCHING?

🟢 FOCUS ON JOINT MOBILITY AND DYNAMIC STRETCHES:

Work on moving the whole joint with dynamic, controlled movements rather than long, passive stretches. This teaches muscles how to move with flexibility.

🔵 USE FOAM ROLLERS AND TRIGGER POINT TOOLS:

Foam rolling or using trigger point balls releases tension and “wakes up” muscles, especially before exercise.

🟣 STRENGTHEN WITH OPTIMAL ALIGNMENT:

Building strength with good alignment trains the body as a whole, not just isolated muscles. Everything is connected!

🟠 BUILD CORE STRENGTH:

Core stability is key for overall control and balance, helping reduce unnecessary tension in other areas.

🟡 IMPROVE ALIGNMENT AND ADD MOVEMENT VARIABILITY:

Learning to move in different ways prevents muscles from becoming overworked or compensating for other weak areas.

The more variety in movement, the less chance of chronic tightness!


So, next time you feel a tight muscle, take a moment to think about what you can improve in your body instead of jumping straight into a stretch! 😊


&gt;&gt; Any questions? Get in touch via WhatsApp or email at claudia@motherhoodinmotion.net or claudia@movementholic.com

Why Do Some Muscles Always Feel Tight?

WHAT IS THE BEST WAY TO WALK? 

Certainly, there isn’t one! 

The key principle to focus on is function over perfection. 

Walking should prioritise efficiency, adaptability, and resilience, allowing the body to respond effectively to movement challenges and minimise strain over time.

While there are multiple strategies to enhance walking mechanics, optimising movement patterns is essential for injury prevention and recovery. 

By refining the way we walk, we can support better joint alignment, reduce compensatory stress, and facilitate overall musculoskeletal health.

Here are some common walking mistakes I frequently observe in patients, along with insights on how they can be corrected. 

Improving walking efficiency not only enhances movement quality but also plays a significant role in long-term mobility, posture, and pain prevention.

Happy walking!

Are You Walking Correctly? 5 Common Walking Mistakes (And How To Avoid Them!) #MovementHolic

Would you like to regain shape, strength, and confidence in your belly and body after childbirth?

Discover 'The Postnatal Belly Solution Coaching Program' - The evidence-based 3-step system helping mothers lose the belly pooch, avoid surgery, and regain a strong and capable body…

THE POSTNATAL BELLY SOLUTION ™ PROGRAMS 

Don't let aches and pains deter you from exercising! 

Instead of avoiding certain exercises altogether, try these simple tweaks. 

Sometimes, a slight modification in your training can make all the difference.



👉 CONSIDER:

&gt; Changing the direction of your motion

&gt; Reducing the range of motion

&gt; Incorporating simple tools to alleviate overload

&gt; Switching to a different exercise for a few minutes to engage muscles in a new way before returning to the previous one

👉  Remember, pain isn't always a sign of damage or 'mistake'. 

It could simply indicate that your soft tissues need a different stimulus or have been overloaded for too long.

Give these variations a try and feel the difference! 

You can discover what works best for you and keep making progress toward your goals :)



Experiencing pain while exercising?

How can you best exercise around your menstrual cycle?
Here is a concise guide…

Optimizing Exercise for Menstrual Cycle Phases

Are you experiencing back pain or stiffness after prolonged sitting? 

It's a common issue, as our bodies aren't designed for extended periods of inactivity. 

Sitting for more than 30-60 minutes at a stretch can lead to discomfort, but there are ways to prevent or alleviate these symptoms and avoid more serious problems. 

One effective solution is as simple as using a wobbly cushion! 

⭐️ Why Choose a Wobbly Cushion? 

A wobbly cushion, ideally air-filled (not foam), encourages active sitting. This means your body makes micro-adjustments to maintain balance, engaging your core and back muscles, thus reducing stiffness and pain. It's an easy addition to your daily routine, whether you're working at a desk, watching TV, or even dining. 

⭐️ Who Can Benefit? 

1️⃣ Individuals with Back Pain and Sciatica: The cushion's subtle movements can help alleviate pressure on your spine and sciatic nerve. 

2️⃣ Those with Neck Pain and Tension Headaches: It encourages better posture, which can reduce neck strain and the frequency of headaches. 

3️⃣ Pregnant Women: Maintaining an active sitting posture is beneficial for back health and can positively impact the baby's well-being. 

4️⃣ Postnatal women, especially when suffering from pelvic floor and diastasis issues: Active sitting is incredibly beneficial to activate the pelvic floor naturally and to reduce excessive intra-abdominal pressure.

 5️⃣ Children and Adults with ADHD: The cushion's movement can provide a physical outlet for restlessness, aiding focus and concentration. 

6️⃣ Anyone Who Dislikes Sitting Still: If you're someone who naturally prefers movement, this cushion is a game-changer. 

Get Started and Feel the Difference!

How to keep your back pain-free while sitting! 

Tired of the nagging back pain and stiffness from sitting too long?

Back pain is a common, yet frustrating issue. 

But there's a simple, effective solution to change your sitting experience. 


Transform Your Sitting Experience: Use a Wobbly Cushion to Manage Back Pain and Stiffness

Back Pain, Anyone? Here’s a Simple Solution...

If you are struggling to get comfy at your desk, breastfeeding, or sitting for too long a simple ergonomic gym ball could be your new best friend for relieving that discomfort! 💡


&gt; Why a ball? What’s the magic?

Movement. The issue isn’t just sitting—it’s sitting still for too long. Staying in one position (sitting or standing) for hours on end puts pressure on your spine and hips. A ball keeps you moving—rotate, bounce, stretch—constantly shifting, which helps maintain a natural posture and eases pressure on your back.


&gt; But what about a backrest? Won’t I feel uncomfortable?

You won’t miss it! When you’re actively moving, your muscles engage, and the need for a backrest fades away. That’s the beauty of active sitting—it keeps you engaged and energized!


&gt; Does “active sitting” sound exhausting already?

Don’t worry, it’s not about sitting on the ball all day. Start with short sessions and ease your way into it. Use it for part of your day, or go all in—your back and core will love you for it! 😌💪


&gt; Bonus: A Sneaky Pelvic Floor Workout!

Here’s the fun part—just by sitting on the ball, your pelvic floor and core muscles get activated without you even realizing it. Who knew getting in a workout could be so effortless?

Your body will thank you! 😉

&gt; Need a ball recommendation? 

There are plenty of great options online—do some research based on where you live and give it a try! 


Any questions? Get in touch via WhatsApp or email at claudia@motherhoodinmotion.net or claudia@movementholic.com

Save Your Back...Use An Ergonomic Ball

Are you pregnant and wondering about the ideal heart rate during exercises? Here's a straightforward guide to help you exercise safely during this transformative period.

Safe Exercise During Pregnancy: Understanding and Managing Your Heart Rate

The Impact of Head Position on Exercise and Posture

Have you ever thought that your head position while exercising and moving could really change the outcome of an exercise?

And did you know that a high percentage of shoulder and lower neck pain is connected to poor cervical and head alignment during daily activities over the years?

Our lives are in a constant state of ‘protraction.’ Everything we do is forward-facing—reading, typing, holding mobile phones, cooking, eating, and more. But this forward posture can severely affect our overall posture, leading to injuries and chronic pain.


&gt;&gt; Why Forward Head Posture Matters

Forward head posture can lead to many problems, especially concerning the shoulders and neck. When your head is not aligned correctly with your spine, it puts extra strain on the cervical vertebrae, leading to discomfort and pain. 

Over time, this misalignment can cause chronic conditions such as tension headaches, shoulder impingement, and even spinal degeneration.



&gt;&gt; The Link Between Head Position and Core Health

It’s also extremely relevant when trying to heal from pressure issues such as pelvic floor problems, diastasis recti, and belly bulge. Why? Because a head protracted forward increases the ‘closing anterior pattern,’ which lowers the ribcage and decreases the space between the diaphragm and pelvic floor. This, in turn, increases intra-abdominal pressure.

When the head is properly aligned, it helps maintain an open and balanced posture. This alignment is crucial for managing intra-abdominal pressure, which directly impacts conditions like diastasis recti and pelvic floor dysfunction.



&gt;&gt; Exercises to Improve Head and Neck Alignment

Learning to keep the head in the correct position while exercising is crucial to maintaining it correctly aligned during the day, without really thinking about it! 


&gt;&gt; Follow the video to learn how to keep your head in a good position while exercising, then check these exercises to help you achieve better alignment:

1. Chin Tucks: This simple exercise strengthens the muscles that pull the head back into alignment. Sit or stand up straight, and gently pull your chin back, as if making a double chin. Hold for a few seconds, then release. Repeat 10-15 times.

2. Wall Angels: Stand with your back against a wall, feet a few inches away from the base. Flatten your lower back against the wall and raise your arms to make a ‘W’ shape. Slide your arms up to form a ‘Y’ and then back down. Ensure your head stays in contact with the wall throughout.

3. Shoulder Blade Squeezes: Sit or stand up straight and squeeze your shoulder blades together, holding for a few seconds before releasing. This helps strengthen the upper back muscles that support good head alignment.



&gt;&gt; Posture and Your Kids

Did you know that our kids mirror our posture? 

This is why postural issues can often replicate within families. There is nothing genetic about it; rather, family members tend to share similar structures, behaviors, and visual cues. 

As a result, children can develop similar postural habits to their parents.

Think about your parents—can you see in yourself tendencies toward similar ways of moving and positioning yourself?

Improving your overall alignment can benefit not only yourself but also set a positive example for your kids. 

By maintaining good posture, you can help prevent them from developing the same issues later in life.


&gt;&gt; Takeaway

Improving your head and neck alignment can have far-reaching benefits for your overall health and well-being. 

It can reduce pain, enhance your exercise outcomes, and even positively influence your children’s posture. 

Start incorporating these small adjustments and exercises into your daily routine and enjoy the long-term benefits of better alignment.

Remember, every small step towards better posture is a step towards a healthier, pain-free life. 

So, straighten up, align your head, and move forward with confidence!


&gt;&gt; Any questions? Get in touch via WhatsApp or email at claudia@motherhoodinmotion.net or claudia@movementholic.com

Why your head position matters while exercising

Enhance Movement in Daily Activities and Workouts by simply understanding the correct technique behind a hip hinge. 

Is Your Hip Hinge Technique on Point? Master this Movement to Prevent Back Pain.

WHAT IS THE BEST WAY TO WALK? 

You'll be surprised to know that there isn’t one! 

Focus on function over perfection! 

We should strive for variability and adaptability in our body's position to ensure resilience to any disruptions along the way. 

Although there are definitely ways we can make our walking and movement more efficient and prevent potential aches and injuries. 

So here are 5 COMMON WALKING MISTAKES…and how you can avoid them: 

1️⃣ Elevate Your Posture: Imagine a gentle lift at the back of your head to align your body 

2️⃣ Keep Arms Fluid: Swing them softly with your walk to avoid stiffness 

3️⃣ Don't Squeeze Your Glutes: Instead, push off the ground with the front of your feet 

4️⃣ Walk in Parallel: Keep your feet following parallel lines to avoid zigzagging 

5️⃣ Breathe Mindfully: Match your breathing to your exertion level, and avoid holding your breath or keeping your mouth open

Happy walking! 


Are you walking correctly?

Is Your Hip Hinge Technique on Point? Master this Technique for Optimal Function and Prevent Back Pain.

The hip hinge is a crucial movement in both fitness routines and daily activities, yet it's often overlooked or performed incorrectly.

Mastering this movement with a neutral pelvis is key to preventing back pain and improving overall body mechanics.

Practice as much as possible throughout the day, whenever you need to bend slightly forward...you'll start to feel the difference! 

&gt;&gt; IMPORTANT NOTE: Our backs are designed to round and move in all directions so do not be afraid of doing so. Pain and injuries occur when we have only one strategy of motion, so we want to learn to move all the ways!

Do you have a tight pelvic floor? 

This exercise can help move the femur back in the socket and release back pelvic floor tightness, particularly if you clench your deep hip external rotators throughout the day!

Exercise suitability:

Anytime during post-partum and great to start restoring a neutral pelvis position and neutral curves on your back

The Foundations of an Effective Hip Hinge:

* Stabilize Your Stance: Start by grounding your big toes. This simple action stabilizes your entire stance.

* Maintain a Straight Torso: Keep your torso straight as you hinge at the hips. Avoid arching your lower back (anterior pelvic tilt) or rounding your back (posterior pelvic tilt).

* Align Your Rib Cage: Ensure your rib cage remains aligned over your pelvis, creating a strong, straight line through your upper body.

* Avoid Over-Squeezing: When returning to the starting position, focus on keeping your pelvis neutral rather than squeezing your glutes excessively.


Tricks to Master the Hip Hinge:

* Use a Stick for Alignment: Place a stick at the hips level as a visual guide to maintain proper alignment.

* Spine Alignment: Align another stick with your spine, ensuring it moves with your back and maintains contact with your head, mid-back, and sacrum.

* Hand Placement: Place your index fingers on the top bony parts of your pelvis and thumbs at the base of your ribcage. Keep the distance between your fingers consistent to avoid rounding your back.

What to Feel and What to Avoid:

* Feel: Your glutes and hamstrings lengthen evenly as you hinge.

* Avoid/Adjust: If you feel pressure on the pelvic floor, a hamstring stretch directly behind the knee, or back pain.

How to hip hing correctly and why it's important!

Master proper form and alignment in weight-bearing exercises!

Watch the video for detailed instructions and follow the steps.



👉 Use a MIRROR for immediate feedback on your form!



👉 Check and adjust the following exercises as shown in the video:





Split stance squats (apply the same principles to back and front lunges)



Single leg squats



Cossack squats



Curtsy lunges



👉 For optimal results, EXERCISE BAREFOOT to enhance stability and feel the ground beneath you. This allows better awareness of your feet and toes during movement.

More info on footwearing and foot alignment in the next section!



Any questions? Get in touch via WhatsApp or email at claudia@motherhoodinmotion.net or claudia@movementholic.com



MovementHolic - Holistic Physiotherapy & Pilates - Islington

MovementHolic - Holistic Physiotherapy & Pilates - Islington

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