MVMNT. Sport & Injury Clinic

30/01/2023

THE NEXT CHAPTER🔜

MVMNT Sport & Injury Clinic will soon be closing for business on Wednesday 15th February, as I am proud to announce that I will be starting a position in a new and exciting role within musculoskeletal rehabilitation at the end of February/start of March.
-
When I started MVMNT back in 2020, I had the aim of being able to help as many people in pain as I could. After 2 and a half years of work, I am so happy to have been able to make such a positive impact on so many people’s lives! Whether that be helping them get back to their chosen sport or activity, playing with their grandchildren or even being able to start walking again and live a normal life.
-
I feel so grateful for all of the people that have helped and supported me over these past few years - and have really appreciated every like and share on my social media posts, and word of mouth recommendations as it helps small businesses out more than you can imagine!
-
Lastly, although it is sad to be ending this chapter, I am extremely proud of everything I have been able to accomplish and it has allowed me to open new doors and experiences that I am eager to explore and succeed in.
-
I will continue to post my MSK journey through this account, so make sure to keep an eye out for any new updates, rehab videos, informational and advice posts, and Q&A’s in the future.

Thank you

Scott

27/01/2023

🥚DON’T CRACK THE EGG🥚

If you find your knee hitting the floor when performing split squats then you might not be getting the most out of the exercise.
-
A great little cue is thinking about not cracking an egg🥚

In this video I provide a visual demonstration of this, and as you can see, the movement is much more controlled and more efficient.

By not ‘bouncing’ at the bottom position, momentum is reduced and places the quadriceps and glutes under tension for a longer duration.
-
For more techniques tweaks like this, make sure to drop me a follow!
-
(Only one egg was harmed in the making of this video😅)

25/01/2023

ONE-SIDED LOWER BACK PAIN

People quite often experience pain in their lower back that is more prominent on one side - this can sometimes be a result of weakness of the quadratus lumborum (QL) muscle.
-
The main functions of this muscle include:
🔸Side flexion of the trunk
🔹Trunk/spinal stabilisation
🔸Assists with lower back extension
🔹Inspiratory accessory muscle
-
Strengthening the QL can be effective in reducing one-sided lower back pain and restoring normal function.

The video demonstrates 3 great isometric (static hold/contraction) options that target this muscle.

Bear in mind that with the first 2 exercises, the opposite side QL will be working hard to maintain an upright trunk (think carrying heavy shopping bags home).

Whereas, the side plank will be working on the QL closest to the floor.

23/01/2023

18/01/2023

PUSH UP ANGLES AND % OF BODYWEIGHT

Push ups can be a difficult movement to master, especially for untrained individuals and those suffering from upper limb pain/injury.
-
A study conducted by Ebben et al in 2011 looked at the percentage of bodyweight pushed at different angles.
-
They found that a ‘standard’ push up (horizontal) equates to 64% of bodyweight.

For example, a person weighing 80kg will be pushing 51.2kg per rep.

To regress this exercise, simply perform them on your knees or elevate your hands. Whereas, to progress you must elevate your feet.
-
However, bear in mind that although changing the angle can either make the exercise easier or harder, it also slightly changes the pattern of movement (think flat bench press vs incline bench press).

So the demand of different muscles may be altered during these variations.

16/01/2023

When it comes to recovery, I often find too much emphasis is placed on modalities such as foam rolling, taping, acupuncture, massage guns, cupping, TENS machines and stretching.
-
Now although all of these methods may have a place and can help to slightly improve our recovery, we should not be spending too much time and focus on them.
-
Good quality sleep, nutrition and stress management should always be the main pillars of recovery, but can sometimes be overlooked and under appreciated.
-
Try going to bed 30 minutes earlier instead of rolling out your muscles during an ‘active recovery’ session.

Take time to prepare a nutritious meal after the gym rather than spending 15 minutes stretching out your quads after a heavy squat session.
-
Don’t overcomplicate things, keep it simple.

13/01/2023

💥IMPROVE YOUR SHOULDER HEALTH💥

Prone Y-T-A’s are a fantastic round of exercises to help improve your overall shoulder, upper/mid back and neck health.
-
I prescribe these exercises a lot as they require little to no equipment at all to perform, whilst still being extremely effective at strengthening the muscles of the back and posterior shoulder.
-
Give this a go!
Try completing a round of 10 repetitions of each, making sure to hold for 1-2 seconds at the top.

Fancy challenging yourself more? Hold onto a tin of beans whilst trying out these movements to really fire up those shoulders.

04/01/2023

🛠️TECHNIQUE TWEAKS🛠️

Level up your side lying hip abduction with these tweaks to your technique.

Video 1 demonstrates a less effective way to perform the exercise if your aim is to really target those hip abductors/lateral glute.

❌ Uncontrolled movement
❌ Tempo too fast
❌ Hip externally rotating (turning outwards) and moving into slight flexion (leg comes infront)

Whereas video 2 showcases a more efficient way to perform this movement.

✅ Controlled tempo
✅ Hip slightly internally rotated
✅ The position of the foam roller works as an external cue forcing you to focus on keeping your hip into slight extension, greater activating the gluteus medius muscle.

Give this technique a go a feel the burn in those glutes!🔥

03/01/2023

The MVMNT Clinic is back open today following the Christmas break.
-
If you’re struggling with an old or new injury then why not get in touch today to see how I am able to help. Do not suffer this New Year and live a pain-free 2023!

To contact:

📲 Message directly via social media
📧 Email at mvmntclinic@gmail.com
🧑‍💻 Submit a form on the website
📞 Call during working hours

02/01/2023

SNACKS FOR UNDER 100 CALORIES: PART 2
-
One of the most common New Year’s resolutions is weight loss, and to achieve this one must be in a caloric deficit (expend more calories than calories eaten/drank).
-
Following on from part 1, here are 4 more tasty, yet low calorie snacks you can fit into your eating plan:

Wotsits - 16.5g bag = 83 calories
Pop chips - 17g bag = 73 calories
Fibre one brownie - 24g bar = 83 calories
Rice cakes (various flavours) - Caramel = 51 calories

Want a part 3 showing low calories snacks to fulfil your sugar craving? Let me know by commenting ‘YES’ down below.

29/12/2022

SNACKS FOR UNDER 100 CALORIES: PART 1
-
If you’re trying to lose fat but still want to enjoy some tasty snacks, then these low calorie options might be just what you are looking for!

Pom bears - 19g bag = 95 calories
Dairylea dunkers jumbo tubes - 41g tub = 98 calories
Sweet and salty popcorn - 14g bag = 68 calories
Blueberries - 80g serving = 36 cals

Make sure to like and follow for part 2👍🏼