Perform Ready Physiotherapy

Great to help out Charlotte and her daughter recently in the clinic.

Got a problem yourself that you can’t fix?

Reach out!

Wishing a happy birthday to Perform Ready OG Ben Harper!!!

We had a big response to last week’s social posts about neck pain...

So we thought we’d post some more help!

Whilst isolating the lower neck joints is impossible (as the neck segments move together)…

You can bias movement in certain areas of the neck (upper v lower).

This simple chin tuck exercise acts to open up the joints in the lower part of the neck.

If you spend your days in front of a computer screen, or tend to notice neck pain when driving or when sat for a period of time then there’s a fair chance this exercise will help.

All you need you to do is sit down...

Then make a double chin..

You don’t need to place your fingers on your chin, but it can help to guide the movement if you are struggling.

Repeat 3 x 10, a couple of times a day.

Want a closer look?

Here’s the video…

https://www.instagram.com/reel/DLhjHfoMsi2/?igsh=MWg5YXl4bGEydzFyaw==

Hope this helps!

The Perform Ready Team

PS. Struggling with neck pain (or something else) and think you need some help?

Just get in touch and one of the team will get right back to you!

Perform Ready Physio

Great to see Dave back playing rugby after a shoulder injury.

Got a problem that is stopping you doing the things you want to do?

Reach out for some help.

Send us a DM or contact us using the details in our bio.

The neck is one of those areas that, when it starts playing up, can be impossible to ignore!

It doesn't just affect your training.

Neck pain can make everyday activities uncomfortable too...

Whether you're sitting at your desk at work, driving, or trying to get a good night's sleep.

While painkillers may provide some short-term relief, they often become less effective the longer the issue sticks around.

For areas like the back, shoulders, or hips, most people have at least a rough idea of what exercises might help.

And if they don't, there are countless examples available online.

The neck, however, tends to get overlooked.

That's why we're sharing one of our favourite neck mobility exercises in the video below...

https://m.youtube.com/watch?v=7BMEXEjApl4&ra=m

Here's how to do it...

- Place the top of your head (crown) gently on the floor.

- Slowly roll your head forwards and backwards.

- Then perform slow circles clockwise and anti-clockwise.

Aim for 10 reps in each direction.

Rest for 30 seconds.

Complete 3 rounds.

Simple, effective, and a great way to improve neck mobility.

Give it a try and let us know how you get on.

Hope it helps,

The Perform Ready Team

Medics To Medal 🥇

Great to see Danielle back in the boat having overcome a significant back injury.

Certainly not the most straightforward of injuries…

And combined with a hectic work schedule recovery has been challenging, but great work for sticking with it…

And glad we could help you get back doing the things you love most! 🚣‍♀️

The sun provides a great analogy of something good, until you get too much of it!

A little bit of sun regularly is generally a good thing.

For example, 20 minutes a day can help with Vitamin D, energy levels, and overall wellbeing...

All good.

But get too much sun, too quickly, your body is not ready for it, resulting in sunburn, soreness and other negative symptoms.

Your body responds to physical activity in a very similar way.

Small, regular amounts of movement or exercise help your body adapt, build tolerance, and become stronger over time.

But a sudden “spike” in activity, can cause overload, and lead to flare-ups of pain.

The aim with any activity, be it running, walking or the gym, is to build exposure gradually and consistently.

Think...

Steady progress rather than big spikes.

Consistency over intensity.

Building tolerance, not testing your limits every session!

If you have any questions about pacing your training or how to progress your exercise safely, please feel free to get in touch.

Hope this helps!

The Perform Ready Team

PS. Judging by a few faces today in and around the clinic today, it looks like some people might have had too much sun these last few days! 🌞

PPS. Got an issue that you can’t seem to shift?

Let us know and we can help you out.

Just send us a DM or contact us using the details below and one of the team will get right back to you.

..

As a head ups we have a couple of slots available this week (Thursday 28th May at 13:00 & Friday 29th May at 11:30), just shout if you need us.

..

Perform Ready Physio

Physiotherapy | Injections | Sports Massage

Leeds | Manchester

Being injured is never great…

And especially when it’s a significant injury like an ACL.

But sometimes this makes it all the sweeter when the rehab is over and you are back doing everything you were pre-injury.

Onwards and upwards Simon!

Many people assume that pain in the knee, hip, or ankle (or anywhere else) is simply caused by weakness.

So you do all the strength work...

But the problem does not go away!

Strength is important, but in reality, equally as important is how well the muscles work together.

Think of your muscles like an orchestra.

Each musician may be highly skilled on their own.

Each of them has their own job (like each muscle in your body does).

But producing great music depends on everyone playing at the right time, the right tune, and in harmony with each other.

No more, no less.

If one section of the orchestra plays too loudly, it can overpower the rest.

If another section is too quiet, you lose balance, and the music won’t sound great!

Your muscles work in exactly the same way.

Some muscles may be underworking and not contributing enough.

Others may be overworking to compensate.

Both scenarios can increase strain on joints and tissues and contribute to pain.

So whilst strength is important, coordination, timing, and balance between muscle groups is just as crucial.

We call this muscle synergy.

I assessed a patient today in the clinic that was super strong...

And had done all the strength work for months and months...

Yet his knee pain was still there.

When I asked him to do a simple coordination/synergy test, he could not do it.

In his own words it ‘shocked’ him as to how hard it was.

He physically could not do the test (his hamstring cramped up in the process), telling us exactly what we already knew...

He was strong, but had poor muscle synergy.

As part of any assessment at Perform Ready we always look to see how strong your muscles are, but also how effectively they work together to support efficient, pain-free movement.

You can’t function well without both good muscle strength and good muscle synergy.

So make sure you have both!

Hope this helps!

The Perform Ready Team

PS. Got an issue that you can’t seem to get on top of?

Let us know and we can help you out.

Rehabbing someone that wanted to return to two different sports…

With two different injuries almost makes things more challenging!

So it was great to be help Kyle and see him back on the field!!!