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14/10/2022

Do your trips to the hair salon mean guaranteed pain? 😩

If yes, you are NOT alone..

Looking backwards and ESPECIALLY dangling your head over a sink is one of the most challenging things for most people with neck pain...

Controlled activation of your deep neck flexors and good overall endurance is essential...

But neck strengthening exercises need to be...

👉 introduced gradually

👉 at an appropriate time (I.e when your pain is controlled)

👉 and of course MUST be functional!

In other words your exercises have to look, smell, talk and walk like the activity you actually want to do...

Slow eccentric (lengthening) neck exercises will GREATLY help you to happily hang out at the sink!

Watch this space for some upcoming examples! 💯👀

In the meantime try tucking your chin down prior to lifting your head off any sink!🙌

Feel free to DM if you have any queries on how else to make getting your hair done more of a pleasure than a pain!

11/10/2022

Where's your Neck At? 🤔

Posture on it's own doesn't cause neck pain!...💥💥💥

But how you function every day (e.g. slouched and chin poking) will help activate certain muscles sometimes too much and other times too little.

With persistent patterns of similar use come dysfunction, compression, weakness and muscle imbalance.

So mix it up... Our bodies LOVVVVEEE movement variation. ❤️

And while your at it, aim to switch on your core little and often!💪💯

10/06/2022

Ignoring neck pain or pushing through is NEVER the BEST solution! 😩

I all too often meet clients who have done both. Unfortunately this will set you back recovery wise and in life!

So why not try a different approach? 🏳️💚💥

# #

01/06/2022

Pssst...do you have the FEAR of PUSH UPs? 😰
..Well guess what, they don't have to involve face planting the floor or driving your neck crazy! 🤪🤪

For years I struggled with ALL varieties of PUSH ups, even when I was at my peak of cardio fitness and playing very competitive Basketball day in day out...
.and I just couldn't figure out why!?! 😤

But roll on over two decades and a bubba later, I FINALLY got the answers after training as a core corrective exercise specialist! 🥳...

The 2 key problems were:

1) I had an imbalance between my 4 abdominal muscles which prevented me keeping my lumbar spine 'comfortably in neutral', and..

2) I had an old left sided back injury (after lifting a 30kg suitcase 🥴) and had developed weakness over time on my entire left side..including my left scapular stabilisers!

Up until 2 years ago Push ups for me were TORTURE on my back...but when I rolled back, back, back the complexity and focused on correcting the underlying issues, well the rest is History! 😁

The Serratus Wall Press was one of the most powerful exercises that allowed me to activate my abs 'properly' when loading my arms... and it greatly helped correct my side-to-side strength deficits! 💪🏼🎉🙌

Your Serratus Anterior (aka 'punching' muscle) comes off your scapula and links directly with your core - as it interlace with your external obliques - and so plays KEY in helping to resolve many neck issues 🎉

This exercise video is from a Postpartum course I developed for my clients called 'The After Baby Body Cure'.

PS: If you have considerable neck pain, I recommend that you consult directly with a neck specialist FIRST Before you try out this exercise. ⚠️

And Please feel free to DM me if you have any questions. 😀

24/05/2022

Have I got what..'Sensorimotor Impairment'? 😳

There is nothing worse than complex terms being thrown around that do little other than freak you out..Especially if you already are in pain!

But yehhh... if you have persistent neck pain, ESPECIALLY after a neck injury (or even head injury) - well finding out if you have a sensorimotor impairment (SMI) can really make or break your recovery!

In plain English, a SMI is a difficulty co-ordinating the input you get from your sensory system. In your necks case it's the little sensory nerve endings in your cervical spine AND mainly the information you get from your eyes.. 👀🧠😎

Any mismatch beween the information you get from your neck and your eyes can easily lead to dizziness, ringing in the ears (tinnitus) and even persistent headaches after a neck trauma like a whiplash injury.

It is both poor awareness of neck positioning and the lack of control of head movements, especially those requiring fine control, that can also keep you STUCK in a cycle of pain...

Lazers and advanced neck movement sensory systems are a SUPER way to evaluate how well you are actually controlling your neck... And if you require some specialist training!

19/05/2022

Neck pain recovery lies outside the box! 💥💯

Have you reached a dead end or are going around in circles with treatment approaches that JUST target your neck?...

Effective recovery really DOES require thinking outside of the traditional recovery methods like neck massage, stretches or traction.. and making wiser choices that help you to offload your neck. 👉

The Goblet Squat is a super choice for building up strength in key areas for EVERY DAY light to heavier functions WITHOUT overloading your neck. 💪😁

17/05/2022

Breathe better and easier in minutes! 💯

With pain, stress and COVID breathing patterns can change dramatically...

So try this powerful 3 stage exercise to correct fight and flight, reversed and shallow breathing patterns! 😃

(Caution - avoid if you feel increased neck pain with any of the neck positions or movements!)

10/05/2022

Disc Bulges - looking beyond the diagnosis 👉👀

Whether you have a disc bulge or not, the reality is disc bulges are incredibly common. In fact population studies show that many people with ZERO pain have disc bulges... Yes I said it, you can have disc bulges without actually having pain.💯

Another important fact is that disc bulges in the neck are very often due to do with 'LOAD related changes over TIME', more so than trauma... And are NOT to do age related changes! So a key factor is ability to LOAD up properly, or not! 💪..

So what if you have a disc buldge and you still have pain, well where does that leave you?

On the plus side 80 percent of disc bulges typically resolve within 12 weeks...
.. But if you tick the box for having a disc bulge and pain, consider checking out the video for some useful insights! 👉👉👉

15/06/2021

You don’t have to break a sweat to get Neck Strong!....

One of the most worrying features for my neck pain clients is that their head feels like a ton and their neck pain is stopping them from doing everything from texting to working out!

You may be have had short or even long-term neck pain, but restoring proper muscle balance and adequate strength in your Neck is a MUST to allow pain-free function

The Great news is that you can help alleviate neck tension even at your desk by regularly activating the deep muscles of your neck that support the 7 vertebrae (and their joints) of your neck and all 8kg of your head.

So try a simple mini nod YES, by SLOWLY & GENTLY elongating the base of your skull, hold for 30 seconds, perform little and often over your working day or whenever you’re stuck in a static position!

And YES, a simple ‘yes’ could well be your FIRST step to enjoying sweating it out doing the things you love!

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