Coleen Pearce Massage Therapy

07/05/2025

Well I thought this was all I needed to do……how wrong was I! On 27th May I will be having a total hip replacement 🤦‍♀️

I have a few appointments available in the next couple of weeks but after that I will be out of action for 4-6 weeks 🤷‍♀️

I will post when I am back in action.

Ciao for now 👋

What caused glute and chronic hip pain!

https://goto.healingthroughmovement.com/uyhfpsoas_05_01_25b

10/04/2025

21/03/2025

How to Perform This Stretch:

1. Starting Position: Sit on the floor with both legs extended straight.

2. Bend One Knee: Bring your left foot to your inner thigh, resting it against your right thigh (Half Butterfly Stretch).

3. Side Bend: Reach your left arm overhead and gently bend your torso to the right side, aiming to reach your right foot.

4. Support: Use your right hand to hold your right shin, ankle, or foot, depending on your flexibility.

5. Stretch and Hold: Maintain a comfortable stretch along your side body. Keep your chest open and avoid twisting.

6. Breathe: Hold the stretch for 20-30 seconds while breathing deeply. Repeat on the other side.

Effectiveness and Benefits:

Relieves Lower Back Pain: Specifically targets the Quadratus Lumborum, reducing tightness and discomfort.

Improves Flexibility: Enhances the flexibility of your spine and side body.

Reduces Stiffness: Beneficial for those who sit for extended periods, as it counteracts poor posture.

Promotes Mobility: Supports better range of motion in the lower back and hips.

Aids Relaxation: Helps relieve stress and tension stored in the back muscles.

Precautions:

Avoid if you have a severe back injury or disc issues.

Perform gently without forcing the stretch.

Stop if you experience sharp pain or discomfort.

10/02/2025

17/01/2025

🌀 Let’s Talk McKenzie Extensions! 🌀

We've got to admit—we love McKenzie extensions! 🙌 They’re one of those simple, effective exercises that can make such a difference for so many people. Whether you’re dealing with back pain, poor posture, or just sitting too much (hello, desk jobs! 👩‍💻👨‍💻), these movements are a total game-changer.

Here’s why we love them:

They’re AMAZING for helping to counteract the slouch we all fall into.
They gently mobilize the spine, reducing stiffness and encouraging better alignment.
And they’re one of the best tools to manage and even prevent lower back pain.
As therapists, we’ve got a responsibility to share these gems with our clients. So many people are walking around with tight, achy backs that could feel so much better with just a few reps of McKenzie extensions each day.

💡 Pro Tip: They’re easy to teach! Just lie face down, prop up on your elbows, and slowly extend your spine like you’re greeting the sun. 🌞

Let’s spread the word and empower our clients to take charge of their back health! After all, a healthy spine means a happy life. Who else is team McKenzie? Let us know your go-to tips for introducing these to clients! 👇

07/01/2025

🔥 Busting Biceps Femoris Trigger Points 💥

Ever feel pain in the back of your thigh or the outside of your knee? It might be trigger points in your biceps femoris, a key muscle in your hamstrings! This muscle works hard to flex your knee and extend your hip, but when trigger points develop, they can cause discomfort that’s hard to ignore.

Trigger points here often lead to pain along the back of the thigh and into the knee. Common culprits include:
💪 Overuse from running, cycling, or similar activities.
🪑 Prolonged sitting or poor posture.
⚡ Sudden injuries or muscle imbalances.

The good news? You can tackle these trigger points with gentle stretching, foam rolling, or targeted massage to release tension and restore mobility. Your muscles will thank you!

Have you dealt with biceps femoris trigger points? Share your experiences below and let’s chat about what’s worked for you! ⬇️💬

27/12/2024

🎯 Trigger Points in the Trapezius: The Hidden Culprit Behind Neck, Shoulder & Back Pain 🎯

Did you know that trigger points in the trapezius muscle are often the simple but overlooked cause of:

Neck pain (thanks to upper trap triggers)
Shoulder pain
Mid-back discomfort (lower trap triggers)?

💥 Common Causes:
Poor posture (hello, desk work and screen time! 📱💻)
Carrying heavy bags or loads
Stress and tension (those shoulders creeping up to your ears!)
Repetitive motions (like sports or work-related tasks)

🛠️ Why It’s Easy to Address:
For trained therapists, identifying and treating these trigger points is often straightforward:
✅ Upper traps: Look for tender knots in the neck and shoulder area.
✅ Lower traps: Check between the shoulder blades for tight, sore spots.

Applying trigger point therapy, gentle stretching, and posture education can bring fast relief! 🙌

If you’re experiencing persistent neck or back pain, it might be time to explore this simple but effective approach. Therapists, are these trigger points on your radar? Let us know in the comments! 👇

17/12/2024

27/11/2024

The glutes (maximus, medius, and minimus) are powerhouse muscles that help us walk, climb, squat, and stabilize our pelvis. But when trigger points develop here, they can refer pain to surprising places, like your lower back, hips, or even down your leg. Ever felt like you had "sciatica" only to find out it wasn’t a nerve issue but a tight glute? That’s trigger point magic (or mischief) at work! 😅

Trigger points in the glutes often come from things like prolonged sitting, poor posture, or overuse during activities like running or lifting. The good news? Releasing them can make a huge difference in your mobility and comfort. Techniques like ischemic compression, gentle stretching, or targeted strengthening can help, and foam rolling is a fantastic at-home tool to keep these muscles happy.

Next time you’re feeling a mysterious ache in your back, hips, or legs, don’t forget to give your glutes some love! 💛 They work hard for you, and a little attention can go a long way.

hashtag hashtag hashtag hashtag hashtag hashtag

16/11/2024

Did you know that trigger points in your calf muscles, specifically the gastrocnemius, can cause pain that feels like it's coming from somewhere completely different? 🤔 This powerhouse muscle, responsible for helping you walk, run, and even stand on your toes, often hides trigger points that refer pain to surprising areas.

🔍 Common Symptoms:

Pain in the back of the knee (feeling like it’s “inside” the joint) 🦵
Heel pain, mimicking plantar fasciitis 👣
Cramping or tightness in the calf, especially after prolonged activity 🏃‍♀️
🎯 What Can You Do?

Gentle massage or ischemic compression can help release these points.
Stretching exercises for the calf can improve flexibility and reduce recurrence.
A tennis ball or foam roller works wonders for self-care.
Understanding and addressing these trigger points can help relieve pain and improve mobility. Don’t let your calves keep you guessing—target those hidden troublemakers and move pain-free! 💪✨