Coastal Physiotherapy

01/05/2026

Exercise of the Week - Active Straight Leg Raise 🦵
This exercise targets your quads and is useful after knee surgery.
Action: Tighten your quad by pressing your knee into the bed, then slowly lift your leg up while keeping the muscle engaged.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

28/04/2026

Sedentary Lifestyle
Most people are aware of how exercise can help us, but have you ever wondered what the effects are if we don't get enough movement? Here is a good read to find out more.

From a biological perspective, being inactive is more than the opposite of being active. Being sedentary results in unique physiological changes that can lead to a variety of health risks.

21/04/2026

Keeping up with an exercise routine can be challenging amid busy schedules. Check out this article for tips on maintaining your workout habits.

Too tired or busy to stick to your exercise routine? A sports medicine expert explains how to stay motivated.

17/04/2026

Exercise of the week - Bridge with resistance band
Take your bridge exercise to the next level by adding a resistance band, helping to further strengthen your glute muscles.
Action: Perform a bridge with a resistance band over your hips, pushing upward against the band's resistance.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

15/04/2026

Injections for Knee Osteoarthritis
Knee osteoarthritis is a joint disease involving bone, cartilage, ligaments, and muscles. Persistent pain often leads people to seek fast solutions like injections. Here is a good read to learn about injections for knee pain and mobility.

Some knee injections for osteoarthritis promise to repair or regenerate the joint. Others claim to decrease pain and make it easier to move.

10/04/2026

Exercise of the week - Total Knee Extension (TKE)🦵
This effective weight-bearing exercise helps you improve your knee's full extension range.
Action: While standing, slowly straighten your knee against the resistance of a band.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

07/04/2026

Interval Running
Running offers many benefits, such as disease prevention and better mental health. Including interval running or sprints enhances these effects even more. Here is a good read to find out more.

Interval running can provide all the health benefits of a run but in a fraction of the time.

31/03/2026

Exercise & the Ageing Joint
With age, our joints tend to become weaker because both cartilage and joint fluid gradually decrease. The exercises we choose for our joints are very important. Here is a good read to find out more.

We need our joints to do everything from lifting groceries to climbing stairs. A physiotherapist explains how we can protect them, particularly as we age.

27/03/2026

Exercise of the week: Dumbbell Hamstring Curl 🦵
A simple substitute for the leg curl machine to build hamstring strength.
Action: Lie on your stomach, hold a light dumbbell between your ankles, bend knees to lift ankles toward hips, then lower slowly.

If you are unsure whether this exercise is right for you, please ask your friendly physio 😀

24/03/2026

Tail Bone Stretches
The coccyx, or tailbone, is located at the base of the spine. Pain can result from injury, pregnancy, or extended sitting. Read on to learn exercises that may help relieve discomfort.

The tailbone is at the bottom of the spine and helps to support the pelvis. Specific exercises can help to stretch this area and increase flexibility.

17/03/2026

Viral Fitness Trends
Social media often promotes various popular fitness trends, making it challenging to determine which ones are actually effective. This article offers insights into what scientific research says about some of these fitness fads.

Fitness advice spreads fast online, but not all of it is grounded in science. Research reveals which popular trends hold up and which don’t.

13/03/2026

Exercise of the Week - Resisted Shoulder Extension 💪
This exercise strengthens the posterior shoulder and elbow muscles.
Action: Keep your elbow straight and pull your arm backward against the resistance band.
If you are unsure whether this exercise is right for you, please ask your friendly physio 😀