Mountain Ocean Rehab

Mountain Ocean Rehab Mountain Ocean Rehab provide physiotherapy led rehabilitation and wellness founded on evidence based

15/10/2021

A week of dreams 😍🌊🏄‍♀️

Crow Pose - an arm balancing pose that helps to strengthen the arms, abdomen and wrists. And these girls are absolutely ...
21/07/2021

Crow Pose - an arm balancing pose that helps to strengthen the arms, abdomen and wrists.
And these girls are absolutely smashing it 💪
The start of another batch of 6 yoga sessions at

🏄🏻‍♂️ What are the spinal extensors and why are they important when surfing?Spinal extensors contract together enabling ...
11/07/2021

🏄🏻‍♂️ What are the spinal extensors and why are they important when surfing?

Spinal extensors contract together enabling thoracic extension to be maintained during paddle phase.

They contract unilaterally to provide rotation and side flexion which help produce explosive movements during turns.

These muscles are easily lengthened and weakened by repetitive sitting in poor postures for extended periods of time 🧑‍💻



🫁 It’s good to understand the function of the thoracic spine and what causes it to become stiff before understanding how...
08/07/2021

🫁 It’s good to understand the function of the thoracic spine and what causes it to become stiff before understanding how to correct it!

👀 Look out for the next post to understand why thoracic mobility is important in surfers 🏄‍♀️

Love Surfing but hate the paddling part? It could be due to a stiff thoracic spine and/or a lack of strength of your spi...
07/07/2021

Love Surfing but hate the paddling part? It could be due to a stiff thoracic spine and/or a lack of strength of your spinal extensor muscles.

Over the next few days look out for posts addressing:
🔹What is the thoracic spine?
🔹Why is thoracic mobility important in surfing?
🔹Causes of a stiff thoracic
🔹 Importance of spinal extensor muscles
🔹 Exercises to help with thoracic mobility and spinal extensor strength

Addressing the above may just help to unlock your paddle power 😅

05/07/2021

There is no better feeling than walking towards the waves, surfboard in hand and the sun shining ☀️

Remember this is a great time to check out the surf conditions and look for any potential dangers:
🔹Rip tides
🔹Rocks and boulders, is there a reef?
🔹High/ Low tide
🔹Time period between waves
🔹Swell and wind direction
🔹Wave height

❓Does the beach and conditions match your surf ability?

And always surf with a friend 🌊👊🏄🏻‍♂️

26/06/2021

One of the most unforgiving but mesmerising coastlines Iv ever seen 👀💙

From both onshore and out at sea, this rugged coastline was not one to mess with, but to observe with respect 👊

Happy World Ocean Day 🌎 🌊 One Ocean, One Climate, One Future – Together. A shared ocean that connects us all. We hope yo...
08/06/2021

Happy World Ocean Day 🌎 🌊

One Ocean, One Climate, One Future – Together. A shared ocean that connects us all.

We hope you enjoy and respect our oceans as much as we do! Here are some of MOR favourite ocean photos 💙

A lovely yoga session to end a block of 6 🧘‍♀️ we’ve had rain, wind, mosquito bites and finally some sun ☀️ but have all...
02/06/2021

A lovely yoga session to end a block of 6 🧘‍♀️ we’ve had rain, wind, mosquito bites and finally some sun ☀️ but have all come out a little more flexible and definitely stronger 💪

Yoga after work in an outdoor environment is a great way to get your exercise in, destress from situations at work and prepare you for the next day 🙏

10/05/2021

Happy Monday 🙌
10th - 16th May; Mental Health Awareness Week 🙇‍♀️
Take the time to make the most of where you live this week. Get out and explore a beach or a cove, a mountain or hill top, even your local park. It might be one you know well or one you are venturing to for the first time. The most important part is to enjoy the fresh air and the time you are giving to yourself 🏔🌼☀️🌊

🏄‍♀️ ‘Surfer’s Shoulder’ is one of the most common surfing conditions we see in clinic. It is thought that 40-60% of tim...
06/05/2021

🏄‍♀️ ‘Surfer’s Shoulder’ is one of the most common surfing conditions we see in clinic. It is thought that 40-60% of time spent in the water when on a surfboard is paddling. This repetitive motion of the shoulder during paddling is more often than not the cause of ‘Surfers Shoulder’.

👉 Swipe for some examples of exercises that may help. However we would always recommend a full assessment prior to starting any rehab.

Head to our blog to read the full article 📖
Link in bio 👆

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