Anna Guthrie Osteopathic Clinic

16/08/2026

Hip Stretches Explained

Hips tighten from sitting, standing, or exercise—stretches improve mobility, ease back/leg strain, and help posture. Hips have 4 main muscle groups: flexors (front), extensors/glutes (back), abductors (outer), adductors/inner thighs.
✅ Core Rules

• Hold: 20–30 seconds (static, no bouncing)

• Breathing: Slow/deep—never hold breath

• Feeling: Mild tension only—no sharp pain

• Frequency: Daily ideal; warm up briefly first
🧘 Essential Hip Stretches (Step-by-Step)

1️⃣ Kneeling Hip Flexor Stretch (Front Hips)

Why: Counteracts long sitting; lengthens iliopsoas/quads

• How: Half-kneel—front foot flat, back knee on pad. Tuck tailbone, lift chest, shift hips gently forward until front hip stretches.

• Hold 30 sec × each side.

2️⃣ Knee-to-Chest / Glute Stretch (Back/Buttock)

Why: Eases lower back & glute tension

• How: Lie on back—one leg straight, other bent. Hug knee gently toward chest; keep lower back down.

• Hold 30–60 sec × side.

3️⃣ Butterfly / Adductor Stretch (Inner Hips/Thighs)

Why: Opens groin & improves side mobility

• How: Sit—soles together, knees out. Hold feet; straight back—lean forward gently, use elbows to guide knees down lightly.

• Hold 30+ sec.

4️⃣ Figure-Four / Supine Piriformis (Deep Hip/Glute)

Why: Targets deep rotators; helps sciatic-like tightness

• How: Lie back—knees bent, feet flat. Cross right ankle over left knee. Grasp behind left thigh & pull toward chest.

• Hold 30–45 sec × side.

5️⃣ Standing Side Hip Stretch (Outer Hip/ITB)

Why: Relieves outer hip & thigh tension

• How: Stand—one leg behind the other. Lean hips toward wall/support; keep torso upright.

• Hold 30 sec × side.
💡 Quick Tips

• Common mistake: Arching lower back—keep core engaged, torso upright

• Beginners: Use cushions/towels under knees or for support

• Consistency > intensity: Better daily gentle than occasional hard

Always check with a health professional before starting a stretching routine

https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings

14/08/2026

I am back from my holiday, all recharged and ready to help you with your aches and pains.
Why put up with pain

An osteopath is a healthcare professional who focuses on diagnosing, treating, and helping prevent pain and movement problems by looking at how the muscles, joints, bones, nerves, and overall body systems work together.

What osteopaths typically help with
• Back and neck pain
• Shoulder, hip, and knee problems
• Sports injuries
• Postural strain (desk work, lifting, pregnancy, etc.)
• Headaches linked to muscle/joint tension
• General stiffness and reduced mobility

How they treat

Osteopaths often use hands-on techniques, such as:
• Soft tissue massage
• Joint mobilisation
• Stretching
• Muscle energy techniques
• Advice on exercise, posture, and lifestyle

www.osteopathbenfleet.co.uk

https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings

14/08/2026

How about a fulfilling career in Osteopathy !

We are holding an Open Evening on Thursday 27th August.

Come and find out about studying Osteopathic Medicine at our small and friendly campus.

Everyone welcome. Our course welcomes diversity. Our next cohort ranges from age 18 to 60 so there's definitely a place for YOU!

Join us in September 2026 or 2027

Sign up on our website. We hope to see you there.

12/08/2026

Waiting for my Jaffa cakes 😆🤣🤣❤️

11/08/2026

Your first appointment is booked... so what happens next?

Coming to a new clinic for the first time can sometimes feel a little daunting, so we want to make things as simple and comfortable as possible.
Before your appointment, there are just a few things to remember:
1) Complete your online consent form before you arrive
2) Using health insurance? Have your authorisation details ready
3) What should you wear? Comfortable, loose-fitting clothing that allows your Osteopath to easily assess your movement and the area being treated
And that’s it! ~
When you arrive, our friendly team will take it from there. Your first appointment is all about listening to you, understanding what’s going on, completing a thorough assessment and putting a plan in place to help you move forward.

If you’re ever unsure about what to bring, what to wear or what to expect, just give us a call - we’re always happy to help.

❤️ We look forward to welcoming you to Anna Guthrie Osteopathic Clinic
If you would like to make your first you can book online using this link below

https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings

Or phone the clinic on 01268 569639

08/08/2026

Back stretches are so important to help with your back pain
Always check with a heath professional before starting a stretching regime 🫶

Your spine carries your stress.
Your breath carries your reset.
Most people think they need an hourlong routine to feel better.
But science (and experience) say otherwise.
Just:
• 60 seconds in Child’s Pose
• 2 minutes in Cobra
• 60 seconds of Plank
• 90 seconds in Downward Dog
• 10 slow Cat-Cow reps
• 2 minutes of Glute Bridge 1/2

Book online
https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings

06/08/2026

Celebrating the birth of Andrew Taylor Still

Born on 6 August 1828, Andrew Taylor Still challenged the medical assumptions of his age and established osteopathy upon a distinctive understanding of the human body: not as a collection of isolated parts, but as a living, self-regulating and mechanically organised whole.

Nearly two centuries later, his work continues to ask something fundamental of every osteopath: to look beyond the location of symptoms, to understand the relationships expressed through the whole person, and to seek the principles underlying clinical practice rather than merely applying techniques.

Today we celebrate Still’s intellectual courage, his determination to question established convention, and the profession that developed from his work.

Happy 198th birthday, A.T. Still.

05/08/2026

❤️❤️

04/08/2026

I am always trying to keep active even on my holidays 🧘‍♀️ 😆

Staying active is the most important way you can help yourself if you have back pain.

Keeping the muscles around the spine strong, will provide more support to the bones and joints and take pressure off them. The more you move, the more the back will keep its natural range of movement.

If you stop being active for a long time, the muscles in your back become weak and you become less fit, and this can make your back pain worse. Not moving can make your back more stiff and painful.

Regular exercise leads to shorter and less frequent episodes of back pain. It also releases chemicals called endorphins, which are the body’s natural painkillers. These improve pain and make you feel happier.

Exercise might make your back feel a bit sore at first but it doesn’t cause any harm – so don’t let it put you off. If you’re getting back to exercise, start off gently and gradually increase the amount of exercise you do. Regular and small episodes of exercise is a good way to start and then each day try to do a little bit more.

Try taking some painkillers beforehand too. Over time, your back will get stronger and more flexible, and this should reduce pain.

Always check with a health professional before starting your back exercises

Book online
https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings

03/08/2026

Good news , A13 Tarpots to Sadlers farm is back open. So if you need to book back in your appointment please do so using the online link below or phone the clinic tomorrow from 9am (01268 569639)

I am back from my holiday, all recharged and ready to help you with your aches and pains. Starting back in clinic tomorrow, appointments available this week.

Thank you to Alice Worland and Robert Smith for
doing extra clinic days.

Why put up with pain

An osteopath is a healthcare professional who focuses on diagnosing, treating, and helping prevent pain and movement problems by looking at how the muscles, joints, bones, nerves, and overall body systems work together.

What osteopaths typically help with
• Back and neck pain
• Shoulder, hip, and knee problems
• Sports injuries
• Postural strain (desk work, lifting, pregnancy, etc.)
• Headaches linked to muscle/joint tension
• General stiffness and reduced mobility

How they treat

Osteopaths often use hands-on techniques, such as:
• Soft tissue massage
• Joint mobilisation
• Stretching
• Muscle energy techniques
• Advice on exercise, posture, and lifestyle

www.osteopathbenfleet.co.uk

https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings