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Andrew Wilson Physio

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Ilkley
Andrew Wilson Physio

Physiotherapist keen to promote the physical and mental benefits of the outdoors. Andrew has been helping people overcome pain and injury since 2012.

While working and travelling around New Zealand in his 20s, a farming accident left Andrew with a broken back. Frustrated by the lack of results offered by traditional therapies, he took matters into his own hands. Andrew spent the next decade studying human movement, learning from some of the leading minds in the field of rehab and performance, and ridding himself of all pain and movement limitations. Andrew is now dedicated to enabling others do the same. His approach to rehab uses a map of the human gait cycle to uncover lost movement patterns and highlight opportunities to reintroduce them. Bringing motion back to the body creates an environment for healing.

29/11/2025

Loading the glutes in early rehab

Sit forward and to the side of a firm chair.

Tilt the pelvis forward so you sit tall with a long spine.

Tip the torso forward to increase hip flexion - but don’t round the back.

Press hard through the ball of the foot with the heel light and hover the hips.

Hold it there as the tension building in the glutes or add in some pulses and a reach for more load.

19/11/2025

90/90 Posterior Pelvic Tilt

Low back tightness? See if this exercise helps relieve some tension.

With knees and hips at 90 degrees, roll the pelvis under - think belt line to belly button.

Press down with your heels to lift the hips.

Then increase the movement by reaching the knees to the ceiling.

Tuck the pelvis at the same time.

You can do small pulses at the top or hold for time.

You should feel the hamstrings working and nothing in the low back.

17/11/2025

Pelvis vs Spine movement

They have a very close relationship but being able to do both separately is key for the health of your hips and low back.

Try this exercise sat on a hard surface so you can feel the movement of your sit bones beneath you.

To drive the movement with your pelvis, rock back and forth over the sit bones.

Try your best to keep the spine out of it until it naturally joins in.

Tip the pelvis forward and you’ll get taller in the chair.

Tuck the pelvis under and you’ll slouch down.

Both are wonderful movements and should ideally be achieved without forcing anything in either direction.

And this is not to demonise spine extension. I love spine extension. It’s one of my favourite extensions. Along with loan repayment extensions and those extra-long multi-plug extension cords that go behind the tele.

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Ilkley

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