Move Physiotherapy

Move Physiotherapy Voted Harrogate’s Best Physiotherapy Clinic for 2024. Call or WhatsApp us on 07983154832 to book now.

29/07/2026

Struggling with pain when pressing overhead?

Try these exercises.

If you’re struggling with this pain comment “shoulder”
And we will send you our free shoulder pain guide.


24/07/2026

3 backs injuries and 3 success stories. Including myself

3 very different starting points. Same process.

Chris couldn’t train six months ago. We didn’t fix that in the gym - we fixed it by looking at his whole week. Training load, step count, sleep, everything that stacks up outside the session. Most people only audit the hour they spend training and wonder why nothing changes.

John’s problem was never strength. It was fear of bending. He earned every kilo of that two times bodyweight deadlift by starting with positions he trusted, then loading them. Slow is not the same as ineffective.

And mine flared this year too. I specialise in this and I still had to follow the exact same protocol, with the exact same setbacks. Flare ups aren’t proof the plan is wrong.

Initial assessments are 50% off in clinic right now. Booking it is the scary bit. It’s also where it starts.

What have you been putting off because you’re waiting for the pain to settle first?

22/07/2026

So my back flared up last weekend for the first time in my life… here’s a run through of what I did. (Part 2 in the comments)

Even as a physio when your back hurts out of nowhere it’s scary and frustrating even knowing what I know and after all the advice and reassurance I’ve given in the past.

So before I did anything movement wise I looked back on some of the pillars of low back rehab we use here at move:
1. Training consistency
2. Load management
3. Trunk capacity
4. Recovery (sleep, stress)
5. Movement confidence

The first thing this did was help me understand why my back might have become irritated in the first place. The week before I was away and then ill so didn’t train at all (training consistency) then the following week tried to make up for it and trained 4-5 times (load management), all whilst my sleep wasn’t great either (recovery).
Another benefit of looking at these pillars is it then gives clarity on what I needed to get on top of and confidence that if I did then my symptoms would begin to improve.

So for day 2 this is where I went through a quick assessment and movement drills based off what I was struggling with.

The plan was to help desensitise the nervous system and encourage some gentle movement in a place where my back and feels safe which is on the floor. Breathing drills looking at getting the pelvis and rib cage moving felt great and I instantly felt less guarded so I could then move onto some kneeling and standing variations.
The main focus of the session was teaching the nervous system it’s safe to move in those directions again whilst also respecting there is irritation and injury there. CONTINUED 👇👇

16/07/2026

Most hip pain doesn’t need more stretching. It needs a plan.

If your hip’s been nagging for months - impingement, a labral tear, or some scary looking finding on an X-ray - the fix isn’t cranking it into pain or resting until it magically settles.

It’s a proper assessment to find your safety net, calming it down, then building mobility through the pelvis, ribcage and spine before you load single-leg strength in the ranges you can actually tolerate.

Hips react fast, so patience wins.

We do this in person and fully online, so it doesn’t matter where you are.

Comment 50 and well send you 50% off your initial assessment - let’s get your hip sorted properly.

09/07/2026

2 machines. Every low back client I work with. Here’s exactly how to progress them.

Most gyms have these. Most people have no idea how to use them for back rehab.

Here’s why I use both - and how to build through them step by step.

Why flexion AND extension tolerance matters

Your spine needs to move confidently in both directions. When it can’t, your brain treats movement as a threat - and that’s where pain, stiffness, and avoidance take hold.

Building tolerance isn’t just about strength. It’s about teaching your nervous system that loading in these ranges is safe. That’s what rebuilds confidence. That’s what builds resilience.

45 Degree Machine - Flexion Tolerance

Start here. Build slowly.

• 1 min double leg hold
• 2 mins double leg hold
• 30s single leg hold each side
• 60s double leg hold + 10kg
• Build to 20 reps at 0.5x bodyweight (cable) or 0.25x bodyweight (plate)

Decline Bench - Extension Tolerance

Clean reps. No pain at each step before moving on.

• 20 reps bodyweight
• 20 reps 5kg
• 20 reps 10kg
• 20 reps 15kg
• 20 reps 20kg
• 20 reps 25kg

Once you’re hitting 20 reps pain-free at 5kg - add rotation. Target 10 reps each side at the same load progression.

We also use the GHD machine where available - an excellent third option for building the same qualities.

Save this. Share it with someone who needs it.

Comment “50” for 50% off your initial assessment.

02/07/2026

You're going to want to watch this one till the end….👀

We saved the best for last 🤣

We thought these songs matched WAY better…

Which one's your favourite? Drop it below 👇

You’ve been told you need adjustments 3x a week. Or that one magic exercise will fix everything. Or just rest.The resear...
02/07/2026

You’ve been told you need adjustments 3x a week. Or that one magic exercise will fix everything. Or just rest.

The research doesn’t back most of it up.

Acupuncture, massage, and spinal manipulation can all play a short-term role - but only as part of a wider package that includes exercise. Not as a standalone treatment you keep returning to indefinitely.

NICE guidelines are clear. Routine imaging for back pain? Not recommended. Passive treatment as your only plan? Not the answer.

What actually works:

Moving consistently
Building load tolerance over time
Understanding your pain with someone you trust

Not sexy. But it’s what the evidence says.

Save this if you’ve ever been told you need to keep coming back for more treatments and follow for more evidence-based back pain content.

28/06/2026

We’ve had a lot of hip replacements come through our doors over the last few weeks - and it’s reminded us why week 6 is the most exciting week in the whole recovery journey.

That’s the week surgical restrictions lift and we can actually start pushing - loading properly, building strength, chasing fitness. Not just managing. Progressing.

The difference in outcomes comes down to one thing: what support was in place before and after that table turned.

At MOVE, our clients go into surgery with a roadmap. Not 3-5 exercises a week - a full plan covering rehab, strength, fitness, nutrition, and monthly testing. We stay in close contact with their surgeon throughout so nothing gets missed and nothing gets wasted.

If you’re approaching a hip replacement and wondering what good rehab actually looks like - send us a message. We’ll walk you through it.

We have a 50% off initial assessment deal on currently, just comment “50”

26/06/2026

With Wimbledon around the corner, here is how world number 1 Jannik Sinner is preparing for matches to make sure he’s ready to perform at his best on court 🎾

If you are based in the Harrogate area I am hosting a free workshop this Tuesday which includes how to structure an effective warm up to reduce your risk of injury and improve your performance on the court. Comment RACKET and I’ll send you the link directly to your dms.


Padel is the fastest growing sport in the UK 🎾 and racket sport injuries are keeping pace.Whether you’ve just discovered...
24/06/2026

Padel is the fastest growing sport in the UK 🎾 and racket sport injuries are keeping pace.

Whether you’ve just discovered padel, play club tennis, or you’ve been on a squash court for years - your body is working harder than you think.

We’re hosting a FREE, hands-on workshop at MOVE Physio with Senior Physio Jack Bright - covering everything you need to stay on court, move better and perform at your best.

What you’ll take away:
✅ Why racket sport injuries really happen
✅ Movement & conditioning strategies for your sport
✅ The tools to train smarter and recover faster

📅 Tuesday 30th June
🕖 7:00 – 8:00pm
📍 MOVE Physio, Harrogate
🎟 Free - only 5 spaces left


Comment RACKET below and we’ll send you the booking link directly 👇

Address

MOVE, The Rookery, Spa Bottom Farm, Haggs Road
Harrogate
HG31EQ

Telephone

+447983154832

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