Jordan Frias-MetcalfeDec 12, 20191 minHip flexor stretchHip flexors are the muscles which attach to the front of the hip, and when tight, cause forward tilt/rotation of the pelvis which can...
Jordan Frias-MetcalfeDec 12, 20191 minChild's pose - back pain reliefThis 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...
Jordan Frias-MetcalfeDec 12, 20191 minNerve floss for sciaticaThis exercise can be introduced into a care plan for sciatic nerve inpingement (the nerve which exits the low back and runs through the...
Jordan Frias-MetcalfeDec 12, 20191 minPiriformis 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...
Jordan Frias-MetcalfeDec 12, 20191 minBird dog endurance exerciseYour muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...
Jordan Frias-MetcalfeDec 12, 20191 minExercise 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...
Jordan Frias-MetcalfeDec 12, 20191 minTwo 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...
Jordan Frias-MetcalfeDec 12, 20191 minTreating Plantar FasciitisA common condition affecting the sole of the foot, most commonly at the heal. The tendon and fascia (layer of tissue) become...
Jordan Frias-MetcalfeDec 12, 20191 minLifting object safelyA high percentage of back injuries are reported after lifting and carrying objects, not always very heavy. Why is this? This is because...
Jordan Frias-MetcalfeDec 12, 20191 minHow 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...
Jordan Frias-MetcalfeDec 12, 20191 minHip 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...
Jordan Frias-MetcalfeDec 12, 20191 minHamstring StretchTight hamstrings are extremely prevalent in a lot of people, and completing a simple stretch or two a day can help reverse or prevent...
Jordan Frias-MetcalfeDec 12, 20191 minBags 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...
Jordan Frias-MetcalfeDec 12, 20191 minFoam roller for tight musclesFoam rollers are extemely good for providing a deep tissue massage and releasing some of those tight spots within your muscles. It helps...
Jordan Frias-MetcalfeDec 12, 20191 minCat-Camel exerciseThe Cat-camel stretch is a really effective exercise for your back, and has brilliant outcomes for those with mid to low back pain. It...
Jordan Frias-MetcalfeDec 10, 20191 minCold vs Heat post injury.Ice therapy is used to decrease inflammation and speed up the inflammatory process. An Inflammatory response occurs immediately post...
Jordan Frias-MetcalfeDec 10, 20191 minPec stretchThis stretch mainly works the minor division of the pec muscle. The pec muscles are usually tight in those that have upper cross posture...
Jordan Frias-MetcalfeDec 10, 20191 minHow 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...
Jordan Frias-MetcalfeApr 27, 20181 minExercise 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...
Jordan Frias-MetcalfeApr 27, 20181 minSleep 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....
Jordan Frias-MetcalfeApr 27, 20181 minUpper trapezius stretch for neck and shoulder pain reliefThis month we're focussing on the upper back, neck and shoulder. Trigger points are tight spots within a muscle and one of the most...
Jordan Frias-MetcalfeApr 27, 20181 minDesk postureDo 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...
Jordan Frias-MetcalfeApr 27, 20181 minYour 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...
Jordan Frias-MetcalfeApr 27, 20181 minBird-dog exercise for core extensor strengtheningYour muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...
Jordan Frias-MetcalfeApr 26, 20181 minDead 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...
Jordan Frias-MetcalfeApr 25, 20181 minSide-bridge exercise for lumbar lateral flexor endurance strengtheningYour muscles provide a stabilising role to your spine and surrounding joints. Weak core muscles mean your spine has to endure more load...