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    Hip flexor stretch
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Hip flexor stretch

    Hip flexors are the muscles which attach to the front of the hip, and when tight, cause forward tilt/rotation of the pelvis which can...
    16 views0 comments
    Child's pose - back pain relief
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Child's pose - back pain relief

    This simple stretch is commonly used in yoga and helps stretch the muscles in the back, as well as the hips, quads and ankles. It helps...
    9 views0 comments
    Nerve floss for sciatica
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Nerve floss for sciatica

    This exercise can be introduced into a care plan for sciatic nerve inpingement (the nerve which exits the low back and runs through the...
    9 views0 comments
    Piriformis stretch; for that pain in the butt!
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Piriformis stretch; for that pain in the butt!

    The piriformis is a muscle located near the buttock, and can be prone to getting tight and inflamed. Why is it an important muscle? The...
    5 views0 comments
    Bird dog endurance exercise
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Bird dog endurance exercise

    Your muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...
    2 views0 comments
    Exercise for lumbar disc herniation:
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Exercise for lumbar disc herniation:

    This exercise aims to help centralise symptoms for those suffering with sciatica type pain from the legs to the back. Most lumbar (low...
    2 views0 comments
    Two low back pain relief exercises:
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Two low back pain relief exercises:

    Here are two simple exercises I like to prescribe for low back pain relief, also useful for some sciatica or disc related issues...
    3 views0 comments
    Treating Plantar Fasciitis
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Treating Plantar Fasciitis

    A common condition affecting the sole of the foot, most commonly at the heal. The tendon and fascia (layer of tissue) become...
    0 views0 comments
    Lifting object safely
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Lifting object safely

    A high percentage of back injuries are reported after lifting and carrying objects, not always very heavy. Why is this? This is because...
    0 views0 comments
    How to stand properly from a seated position.
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    How to stand properly from a seated position.

    One of the most common problems I hear from patients visiting me in clinic with back pain are; "it feels worse or is aggravated by...
    1 view0 comments
    Hip flexor stretching!
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Hip flexor stretching!

    Your hip flexors are a group of muscles reponsible for keeping your hips and low back stable, strong and flexible. Tight or weak hip...
    0 views0 comments
    Hamstring Stretch
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Hamstring Stretch

    Tight hamstrings are extremely prevalent in a lot of people, and completing a simple stretch or two a day can help reverse or prevent...
    2 views0 comments
    Bags and upper body discomfort!
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Bags and upper body discomfort!

    Neck, shoulder and back pain is extremely common and there are many reasons for why people suffer with it. One of those reasons is due to...
    3 views0 comments
    Foam roller for tight muscles
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Foam roller for tight muscles

    Foam rollers are extemely good for providing a deep tissue massage and releasing some of those tight spots within your muscles. It helps...
    0 views0 comments
    Cat-Camel exercise
    Jordan Frias-Metcalfe
    • Dec 12, 2019
    • 1 min

    Cat-Camel exercise

    The Cat-camel stretch is a really effective exercise for your back, and has brilliant outcomes for those with mid to low back pain. It...
    1 view0 comments
    Cold vs Heat post injury.
    Jordan Frias-Metcalfe
    • Dec 10, 2019
    • 1 min

    Cold vs Heat post injury.

    Ice therapy is used to decrease inflammation and speed up the inflammatory process. An Inflammatory response occurs immediately post...
    0 views0 comments
    Pec stretch
    Jordan Frias-Metcalfe
    • Dec 10, 2019
    • 1 min

    Pec stretch

    This stretch mainly works the minor division of the pec muscle. The pec muscles are usually tight in those that have upper cross posture...
    0 views0 comments
    How to relieve muscular knots yourself!
    Jordan Frias-Metcalfe
    • Dec 10, 2019
    • 1 min

    How to relieve muscular knots yourself!

    This video shows you how you can self treat those tight spots in your muscles, also known as trigger points. All you need is a little...
    1 view0 comments
    Exercise for upper body tension relief!
    Jordan Frias-Metcalfe
    • Apr 27, 2018
    • 1 min

    Exercise for upper body tension relief!

    A nice & quick stretch that you can do to help improve your posture and release those tight muscles that are causing your rounded...
    60 views0 comments
    Sleep position and the effects on neck pain!
    Jordan Frias-Metcalfe
    • Apr 27, 2018
    • 1 min

    Sleep position and the effects on neck pain!

    Neck pain and stiffness is extremely common and can be caused by trivial things such as the way you sit in the day and sleep at night....
    25 views0 comments
    Upper trapezius stretch for neck and shoulder pain relief
    Jordan Frias-Metcalfe
    • Apr 27, 2018
    • 1 min

    Upper trapezius stretch for neck and shoulder pain relief

    This month we're focussing on the upper back, neck and shoulder. Trigger points are tight spots within a muscle and one of the most...
    13 views0 comments
    Desk posture
    Jordan Frias-Metcalfe
    • Apr 27, 2018
    • 1 min

    Desk posture

    Do you find that you feel achy or tight in your upper region of your body after sitting at a computer for a long period of time? It's...
    7 views0 comments
    Your back is most vulnerable first thing in the morning!
    Jordan Frias-Metcalfe
    • Apr 27, 2018
    • 1 min

    Your back is most vulnerable first thing in the morning!

    Your back is at it's most vunerable state first thing when you wake up. This is due to your discs being fully hydrated and at their...
    7 views0 comments
    Bird-dog exercise for core extensor strengthening
    Jordan Frias-Metcalfe
    • Apr 27, 2018
    • 1 min

    Bird-dog exercise for core extensor strengthening

    Your muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...
    3 views0 comments
    Dead bug exercise for core lumbar flexor endurance strengthening.
    Jordan Frias-Metcalfe
    • Apr 26, 2018
    • 1 min

    Dead bug exercise for core lumbar flexor endurance strengthening.

    Your muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...
    2 views0 comments
    Side-bridge exercise for lumbar lateral flexor endurance strengthening
    Jordan Frias-Metcalfe
    • Apr 25, 2018
    • 1 min

    Side-bridge exercise for lumbar lateral flexor endurance strengthening

    Your muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...
    13 views0 comments

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