Better Health Osteopathy

17/11/2025

Mobility Monday - Overhead shoulder movement

Problems I commonly see in clinic that cause pain and restriction in overhead movements:

1) Elevated Clavicle and 1st Rib
2) Acromioclavicular Joint (ACJ) Restriction +/- OA
3) Scapula Dyskinesia (Poor scapula glide)
4) Reduced Neck Mobility (+/- forward head posture)
5) Overactive and tense Trapezius and Posterior Scalenes MMs (plus a few others)
6) Sub-optimal breathing mechanics
7) Protracted and elevated shoulders (rounded)

For optimal shoulder movement above 90 degrees the head of the humerus has to glide downwards (inferiorly) and movement needs to occur at the acromioclavicular joint. There also needs to be translation and rotation movements in the cervical spine.

Using a band to depress the clavicle during overhead press will help release the ACJ, depress the 1st rib and switch off some of the overactive muscles that shouldn’t be assisting this movement.

Save & Try

07/11/2025

Are you sitting correctly?

Lumbago is sudden, often sharp, pain in the lower back, frequently caused my muscle or ligament strain.

Some people also experience burning pain, stiffness and muscle spasms

Causes include:
Strain on lower back muscles or ligaments from injury, sudden movement, or heavy lifting
Poor posture, especially when sitting.

Facet joint pain is a condition affecting the small joints on the sides of the vertebrae, causing localized tenderness, stiffness, and pain that can radiate to the buttocks and thighs. These joints are also treated when a patient presents with lumbago.

Causes include:
Degenerative changes: The most common cause is osteoarthritis, or the ‘wear and tear’ of the facet joints with age. This can lead to a loss of cartilage and the development of bone spurs.

Injury: Trauma from an accident, a bad fall, or repeated stress from activities like heavy lifting can damage the facet joints.

Obesity

Poor posture

Day-to-day repetitive activities can also contribute to facet joint pain.

01/11/2025

My 3rd doubles with the lovely 🔥
and 4 min PB for me.

Thank you to supporters and coaches.
Big shout out to coach 🫶

23/10/2025

Benefits of Tummy Time from Birth

* start with tummy time on the chest
* progress to on parent’s knees or over thighs
* from around 3 months you can use a rolled towel or blanket under the chest to support baby on a play mat.
* check that head can move both sides and look up.
* 60 secs is a long time in baby world. Little bit often is best.

If your baby has a strong aversion to tummy time and or poor head control, get in touch for some advice and body work to support them.

(Photo credit from website on image)

20/10/2025

14/10/2025

🙌 Movement is medicine.🙌 Mobility gives you greater ability.🙌 Optimising your spine’s posture gives you better biomechanics and neurological control.Here the goal was to improve my client’s shoulder mobility but I also had to treat the spine to provide better, long lasting results.

08/10/2025

Did you know the sucking reflex starts to develop at 32 weeks of pregnancy?

Photo credit nuturingmilk.com

This is an automatic reflex to help babies feed once born and also self-soothe.

Learn more about how a strong sucking reflex supports your baby’s feeds (both breast and bottle fed).

If you feel your newborn has any feeding difficulties, with or without head and neck tension, DM for more information and book a consultation.

29/09/2025

Mobility Monday - Easy but effective spinal movements that you can do in the comfort of your own home. Pilates ball is optional!

24/09/2025

Struggling to drink your 2Litres of water a day?
Retaining fluid in your legs, toes and maybe fingers?
Suffering with night cramps or random muscle twinges?
Tired all the time?

You may need an electrolyte boost. This helps with better osmosis and uptake of fluid into our muscles and nervous system.

This can also be particularly useful for athletes with high demands on their body to replenish stores quickly.

Natural electrolytes include watermelon and coconut water but you can also buy them as supplement from your pharmacy or health store

13/09/2025

Practice makes improvement. No matter what stage you are at, going from “I can’t do this” to “I can do this” is the best feeling = physical and mental growth. Keep going.

08/09/2025

Mobility Monday - Hip Circumduction

The hip joint is known as a ball and socket joint and needs a range of circular movements in different planes to maintain joint health.

When trying these movements, think of making smooth circular lines. Using a tiled floor with socks or slider discs can help with fluidity and improve your flexibility.

Tip to improve: Find your end of range (EOR) and hold for 3 rounds of breath to increase your range. Start with 1 mins repeats.