Lincolnshire Physiotherapy & Sports Injuries Clinics

29/07/2026

Seated Strength for Knee and Hip Support

Complete this routine 4 times per week.
Perform 2 sets.
Rest 30 to 60 seconds between sets.
Easy to do while watching tv or sitting at the dining table at meal times. You can even do them sitting on the edge of your bed and use the exercises to set you up for the day

• Seated heel slides maintain knee range of movement and help reduce joint stiffness. This supports smoother walking and easier transfers.

• Seated hip hinges strengthen the glutes and lower back. This improves your ability to stand up from a chair and protects the spine during bending tasks. Focus on a slow forward hinge from the hips, then return upright with control.

• Seated hip abduction strengthens the outer hips. Strong abductors improve side to side stability and reduce the risk of falls.

• Seated frog gently opens the hips and encourages joint mobility. This can ease tightness from prolonged sitting.

This routine supports hip and knee strength while keeping load manageable. Ideal for seniors building confidence with movement.

These exercises support general strength and fall prevention.
If you have pain, weakness, or balance concerns, contact the clinic.
We can assess you properly and create a bespoke physio treatment plan tailored to you.
Online booking is available on our website and in the link on our page

14/07/2026

Can 5 minutes a day fix your posture?

Enter the Japanese Towel Method (the Fukutsudzi method) -a passive stretch designed to realign your pelvis and decompress your spine.
If you sit at a desk all day, your pelvis naturally tilts and your spine compresses. By using a rolled towel as a fulcrum, this method reverses that slouching pattern, opens up your chest, and restores your spine’s natural curve.
The Structural Benefits:
✨ Relieves lower back compression and tight hips
✨ Instantly counters “computer neck” and rounded shoulders
✨ Realigns the pelvis so you naturally stand taller and lighter
How to Do It Optimally:
1️⃣ The Roll: Roll a bath towel tightly into a 4-inch thick cylinder (secure with bands).
2️⃣ The Placement: Lie on a flat floor with the towel directly under your spine, perfectly aligned with your belly button.
3️⃣ The Toes: Extend your legs, heels apart, and turn your big toes inward so they touch.
4️⃣ The Arms: Reach overhead, palms down, and touch your pinky fingers together.
Hold this deep stretch for 5 minutes daily.
⚠️ Pro Tip: Don’t jump straight up! Roll off the towel to your side first, rest for 30 seconds, then push yourself up.
Grab a towel and try it tonight! 👇

25/06/2026

Physio focus. Arm circles.

This is a simple upper body movement you can do anywhere.
No equipment.
No floor work.
It fits easily into daily life.

Do it while the kettle boils.
Do it while the microwave finishes.
Small movements done often still count.

What arm circles help with
• Improves shoulder mobility
• Maintains joint range of motion
• Supports arm strength for daily tasks
• Helps with reaching, dressing, and lifting
• Encourages blood flow to the arms
• Reduces stiffness through the shoulders
• Supports posture and upper body control

Why this matters
• Shoulder movement is essential for independence
• Stiff shoulders can limit everyday tasks
• Gentle movement keeps joints working well

How to do it
• Stand or sit tall
• Lift arms comfortably to the side or front
• Make small controlled circles
• Change direction after several repetitions
• Stay within a pain free range

How often
• Daily if possible
• 10 to 20 circles each direction
• One or two short sets
• Focus on smooth controlled movement

Important to know
This exercise is designed to support general strength and mobility for prevention.
It is not aimed at treating a specific shoulder problem.

If you have pain, weakness, or ongoing shoulder issues, contact the clinic.
We can book you in and create a bespoke physio treatment routine tailored to you.

26/05/2026

Sunshine. Sea air. Bare feet in the sand.
Your body loves this more than you think.

Walking on uneven surfaces like sand challenges the muscles in your feet, ankles and legs far more than flat pavement. It improves balance, mobility and lower limb strength without feeling like a workout.

And after weeks of UK rain, this heatwave has got everyone moving again. Beaches packed. Steps up. Mood better.

Sometimes fitness looks like:
• A long walk after dinner
• Chasing the kids along the shoreline
• Swimming in the sea
• Getting outside instead of sitting scrolling

Movement does not always need structure to be good for you.

Fresh air helps your nervous system reset.
Vitamin D supports bone and muscle health.
Walking improves circulation and joint mobility.
And your brain gets a break too.

Your body was built to move, not stay indoors all summer.

Beach walks count.

18/05/2026

We met David today when he came in to the Marshall's Yard clinic to have treatment on his knee. He is currently walking 6000 miles for charity. Such a lovely gentleman and a very worthy cause, so please give him a 'follow' or a donation if you can.

Hello, I’m David — some people know me as The Listening Walker.
I’m currently walking 6,000 miles for the second time for Samaritans, visiting every branch along the way. This is the second time I’ve taken on this walk.
I walk almost every day. I meet people, I listen, and I learn a great deal from the conversations that happen along the way.
This walk is about listening, kindness, and reminding people they’re not alone.
Thank you for being here and for walking a little of this journey with me. 💚
You can donate by following the link

https://samaritanscommunity.enthuse.com/pf/david-matthews

12/05/2026

I simply added light load-bearing exercise into my walks and my body started feeling stronger in everyday life.
I didn’t suddenly become an athlete.
I didn’t spend hours in the gym.

The biggest difference wasn’t how I looked.
It was how life felt.

Things that became easier:
• Carrying heavy shopping bags without needing a break
• Doing housework without my back aching afterwards
• Walking upstairs while carrying laundry
• Standing for longer without feeling tired
• Lifting and moving everyday things with less effort

Low weight resistance walking helps improve:
• Functional strength
• Core stability
• Mobility and flexibility
• Muscular endurance
• Bone health
• Posture
• Everyday stamina and “real life” fitness

This is called load-bearing exercise and it trains your body for daily movement, not only workouts.

Sometimes the smallest habit creates the biggest change in how your body feels day to day.

Have you ever tried adding light weights to your walks?

Physio focus…
Physiotherapy
PhysioTips
Load Bearing Exercise
StrengthTrainingForWomen
FunctionalFitness
Healthy Movement
Walking Workout
Mobility Training
Muscle Endurance
Daily Movement
Core Strength
Wellness Journey
Healthy Lifestyle
Movement Is Medicine
Flexibility Training
Womens Health Fitness
Low Impact Workout
PhysioRehab
Active Lifestyle
Strength For Life

05/05/2026

Motivation is unreliable.
It comes and goes.

What actually works:
• Attach movement to things you already do
• Keep it short and repeatable
• Make it part of your routine, not a big event

Think brushing teeth.
Think kettle boiling.
Think everyday moments.

That’s how habits stick.

Save this if you’re tired of starting and stopping.

28/04/2026

Ever noticed your shoulder hurts the second you reach behind you to put your coat on?

You’re not imagining it.

That sharp pull, that pinch, that “nope” feeling
It usually comes from one thing

Your shoulder isn’t moving the way it should

When you reach behind your back, your shoulder needs:
• rotation
• stability
• space inside the joint

If one part isn’t doing its job
Something else takes the strain

That’s when you feel:
• pinching at the front
• aching deep in the joint
• weakness or restriction

And you start avoiding simple things
Like getting dressed

Here’s what matters
It’s not about pushing through the pain

It’s about understanding:
• what’s tight
• what’s weak
• what’s not moving properly

Because once you fix that
The movement becomes easy again

If this sounds like you
You’re not alone

And your shoulder isn’t “just getting old”

Drop a comment if you want to know some simple exercises that can help

21/04/2026

….And if you’re honest, that’s the skill you actually need

You don’t need more rest
You don’t need to “wait for it to settle”
And you definitely don’t need to keep pushing through and hoping it disappears

You need to understand what your body is doing
You need the right movements, not more random ones
And you need a plan that actually works for your life

That’s where physio changes everything

• Reduce pain so you can move properly again
• Build strength where your body is compensating
• Get you back to doing normal things without thinking about it

How long have you been putting up with something you know isn’t right

You can call the Clinic or book online using our website.

14/04/2026

Living with constant back pain changes how you move through your day.

You start to avoid things.

• Bending down
• Lifting shopping
• Playing with the kids
• Even getting out of bed

Many people assume that pain like this is something they have to live with.

But that is rarely the case.

The real turning point often comes when you move from protecting the pain to rebuilding strength.

Step by step your body starts to trust movement again.

• Stiffness reduces
• Strength returns
• Confidence comes back
• Daily tasks feel normal again

Recovery is not about pushing through pain.

It is about the right assessment, the right plan, and steady progress that your body can handle.

That is where physiotherapy makes the difference.

If back pain has slowly taken things away from your daily life, it might be time to start building that strength back.

Follow for practical advice that helps you move better and stay stronger.