Your Wellness Nerd

16/05/2026

30 Minutes of Morning Sunshine Improves Sleep Quality

Study of 1,762 adults found every 30 minutes of morning sunlight before 10 a.m. shifted sleep midpoint 23 minutes earlier and improved sleep quality. After

15/05/2026

Is the Wim Hof Method More Effective than Meditation?

Wim Hof Method (breathwork + cold showers) vs meditation. WHM produced greater energy, mental clarity, and dose-dependent stress resilience. Cold showers a

14/05/2026

The Impact of Childhood Trauma on Chronic Pain

Study finds adverse childhood experiences impair natural pain inhibition, but only for people in less deprived neighbourhoods. Ongoing socioeconomic stress

12/05/2026

How to Squat Properly

Physio's guide to proper squat mechanics: feet straight, back straight, knees out, full depth. Identify compensations like the butt wink and heel lift, wit

10/05/2026

The HIDDEN Cause of Knee Pain at the Front of the Knee

09/05/2026

We were WRONG About Icing Injuries…

01/05/2026

I spend a lot of time going on about the importance of improved sitting posture for a whole raft of different issues. But sometimes I think it’s easy to forget that sitting as a whole sucks.

If you have any capacity to sit less - please do. If you can you’re genuinely that little bit closer to avoiding stiff hips, back dysfunction, neck stiffness, and a whole range of other arm and leg dysfunctions that many don’t realise are a consequence of subpar spinal function.

If you have to sit, sit well.

If you don’t have to sit, try and find another shape or activity instead 👍

- Grant

27/04/2026

How to Breathe Properly

Physio's guide to proper breathing: 20-30% more lung capacity just by sitting up tall. Nasal beats mouth breathing. Plus a ball release for ribcage stiffne

26/04/2026

Try THIS Simple Trunk Strength and Mobility Exercise

19/04/2026

Parents who actively facilitate active play for kids at age 5 predict significantly higher motor competence at age 9.5.

Parents who actively play with their children at age 5 predict better motor competence for active play at age 9.5. Practical tips for parents.

17/04/2026

Research Shows Spinal Degeneration May Be There Whether You Have Back Pain or Not

A systematic review of 3,110 people with no back pain found a strong percentage of people had disc degeneration - suggesting spinal degeneration may be inc