AME Physio + Rehab

30/10/2025

🔥 3 Core Exercises You Need to Try 🔥

1️⃣ Up/Down Abdominal Loading – keep pressure through your feet 👣
2️⃣ Isometric Hold – stay strong and grounded 💪
3️⃣ Lower Abdominal Loading + Quad Lengthening – control + core power ⚡

These are tougher than they look 😅 — perfect for building real core strength and helping reduce lower back pain 🙌

Struggling with core stability or back pain?
👉 DM me “REHAB” and let’s get you stronger!

28/10/2025

🏃‍♂️ Pre-run warm-up routine that’ll level up your stride! 💥
Here are a few of my go-to moves before hitting the road:

🔥 Slouch – builds tension + co-contraction through calves, hammies, glutes & quads
💪 Calf Raises – boost endurance & calf load tolerance
🌀 Lunge Matrix – improves coordination & control of your centre of mass
⚡ Hop Hop Stick – a great intro to plyometrics
🦘 Pogos – perfect for building plyometric power

Give these a try before your next run and feel the difference!
How do your legs feel after? 👇

RunningWarmUp

16/10/2025

🦵 Meniscal Rehab Made Smarter 🧠
When rehabbing a meniscus injury, it’s crucial to challenge your body in all planes of motion — especially the transverse plane 🌪️

Here are a few of my go-to exercises for building strength, control, and load tolerance 👇

💥 Foam Roller Bridge (Mid-Foot Pressure) — awesome for co-contraction of the calf + hamstring 🦵
🔥 Frontal & Transverse Plane Bridge — challenges the adductors + medial hamstrings in multiple planes
⚡ Slouch & Split Squat — builds high levels of tension through the calf, hamstring & glute
🏃‍♂️ Hopping / Plyo Work — boosts load tolerance + power for return to sport

If you’re dealing with a meniscus injury and want to get back stronger — DM “REHAB” to get started 💪

13/10/2025

💥 Why You Might Get Back Pain When Bending & Lifting — And What To Do About It! 💪

Ever wonder why your back hurts when you bend or lift? 🤔
Here’s what I see all the time 👇

If your rib cage and back are stiff, how can they move the way they’re supposed to? 🧍‍♂️
Mobility starts with 360° rib cage expansion 🌬️

Here’s how to improve it:
➡️ Lateral expansion: Try side-lying breathing — slow inhale through your nose, long exhale through your mouth 🫁
➡️ Posterior expansion: In a hooklying bridge with a reach, breathe the same way — slow nose inhale, long mouth exhale 🔄
➡️ Anterior expansion: Get into quadruped (hands & knees) and repeat the same breathing pattern 🧘‍♂️

You’ll also need rib cage depression + retraction paired with a posterior pelvic tilt — key for safe bending & lifting mechanics 🦴

Finally, try the slouch with foot pressures — this helps your legs do more and your back do less, while training proper rib cage and pelvic control ⚙️

If you found this helpful or want to fix your back pain for good —
👉 DM me “REHAB” and let’s get started. 💬

09/10/2025

💥 Steve the IRONMAN 💥

When Steve first came to me, he was struggling with ⚡ chronic lower back pain & an old parachute-related shoulder injury. Years of physio & other treatments gave him little relief, stopping him from doing what he truly loved.

But Steve had a dream 👉 to take on one of the toughest Ironman challenges in the world 🌍 – in Wales 🏊🚴🏃.

Through tailored rehab & graded exposure, we rebuilt his movement, unlocked his strength, and got him ready to perform. 💪🔥

And guess what…
Steve went out there and CRUSHED it 🏅
He can now proudly call himself an IRONMAN 🦾.

✨ If you’re like Steve and want to overcome pain, take on your own challenge, or simply get back to doing what you love…
➡️ DM me the word ACTION

07/10/2025

“Do banded exercises really work for shoulder rehab? 🤔💪

I’m noticing more and more that banded exercises are prescribed for shoulder rehab. Now, there’s nothing inherently wrong with them—but here’s the issue 👇

Too often they’re handed out passively… without checking if they actually improve:
✅ Pain
✅ Range of Motion (ROM)
✅ Function

The patient needs to feel the difference! 🙌

This is why banded exercises sometimes get a bad reputation—and honestly, why I rarely prescribe them. As someone who leads the NHS Shoulder Class, I’ve treated countless shoulders, and from my experience:
🚫 Most patients report little to no relief from banded exercises.
🚫 They don’t address the root problem for many cases.

Instead, I’ve had far better results using alternative approaches tailored to each individual. 🔑

Have you been given banded exercises (privately or in the NHS)? What was your experience? Drop your thoughts below ⬇️💬

ShoulderRehab

08/06/2024

Another ⭐️⭐️⭐️⭐️⭐️ star review from Andy a client of mine who had suffered with left shoulder pain.

❌ Unfortunately prior to seeing myself he was palmed off with an exercise sheet with no plan moving forward.

When I met Andy he was skeptical and rightly so due to the previous negative experiences he had.

Andy felt stranded as he did not know how he was going to return to grappling.

✅ After working with Andy we decided identified the root cause to his problems.

✅ we worked with him and gave him a clear plan of returning to grappling.

As you can see from the review Andy has returned back to grappling and looking to compete in the near future.

21/04/2024

Had a great weekend in the lakes with thanks for a lovely birthday weekend away.

Having time out from work is something I don’t do a lot. It’s pretty tough managing a full time nhs role alongside a part time business role.

It’s definitely made me realise that I need to take care of myself and take time out once in a while.

19/04/2024

Thanks you for all those that sent me their birthday wishes, had a really nice birthday.

10/04/2024

Proud moment I’ve hit 50 ⭐️⭐️⭐️⭐️⭐️ Google reviews.

It’s hard work running a business alongside a full time NHS role, it’s not been easy. But if you want to be successful you got to put that work in.

we are still doing great things and getting top results which is a lot different from your standard treatment you would usually get.

If you are still suffering with injuries and want a top class service like no other to help you achieve your goals to help you get back into the things you love to do, then DM for further enquiries.

19/03/2024

Got a really nice gift and card off a junior physiotherapist that I supervise in the nhs.

It’s really nice to get feedback like this and it shows that hard work and staying in lane and being humble clearly pays off and appreciation is shown.

20/02/2024

Hey everyone!

Just to let you know I will be supporting my mate Joe, who is going to be running 7 marathons in 7 days to help raise money for albinism.

Unfortunately his daughter Raya has albinism which effect 1 in 17,000 people. It can have a massive impact on vision and in some cases can leave a child blind.

Joe is running this for not only his daughter but all the other kids that have albinism.

The university of Southhampton are doing a trial to help kids with albinism to help them live a better quality of life.

If this is something you would like to know more about and be kind enough to donate then check the link below. Thank you ❤️

Help Joe Marsden raise money to support Gift of Sight