On Your Game

02/09/2026

Feeling tight around your hips? ✨

If your hips feel stiff, restricted, or uncomfortable during everyday movements, adding a few simple mobility exercises to your routine may help improve movement and flexibility.

In this video, our physiotherapist .moves shares some simple exercises you can try to help improve hip mobility and keep your hips moving comfortably.

Try them regularly, move within a comfortable range, and listen to your body.

Save this video and give these exercises a try! 💪

30/08/2026

Ever wondered what your physio is doing during hands-on shoulder treatment?

Here’s a closer look at four shoulder manual therapy techniques:
👉 Anterior to posterior glide
👉 Anterior to posterior glide with external rotation
👉 Inferior glide with flexion
👉 Scapulo-thoracic mobilisation

These techniques work on movement at the shoulder joint and shoulder blade. Your physio selects them based on your assessment and how your shoulder responds, alongside exercises tailored to your needs.

Swipe to see each technique in action! ➡️

Have questions about your shoulder? Send us a message, we’re happy to help.

📸 .x

28/08/2026

Does bending make you nervous after a back injury? 🤔

Spinal flexion — bending forwards through your spine — is a normal movement. Building confidence with it again can take time and gradual practice.

Think about a professional rower  They repeatedly bend forwards, then extend against the resistance of the water. That capacity is developed through training!

After a back injury, the aim is to gradually reintroduce bending at a level that suits you. These videos show a progression from supported movement to added resistance:

1️⃣ Seated bending through a reduced range
2️⃣ Wall-supported bending towards the knees, then feet
3️⃣ Standing bodyweight bending without support
4️⃣ Band-assisted bending, with resistance when returning to standing
5️⃣ Dumbbell-weighted bending — the Jefferson curl

You don’t have to reach your toes or add weight straight away. Your starting point and progression should suit your symptoms and recovery.

Unsure where to begin? We’re here to help you rebuild confidence in movement. 💙

Save this post for your next chat with your physio!

📸: Gloria | MSK Physiotherapist 


21/08/2026

🚨 That pain shooting down your leg? It could be sciatica.

Sciatica isn’t always just lower back pain. It can cause pain, tingling, numbness or weakness that travels from your back into your leg.

But here’s the good news, understanding why your symptoms are happening is the first step towards managing them and getting back to doing what you love. 💪

🎥 In this video, our physiotherapist breaks down sciatica, what your symptoms could mean, and what you can do to better understand your pain.

Don’t just put up with it. Your pain deserves the right assessment.

Follow our page for more physiotherapy tips, advice and simple ways to keep your body moving and feeling its best! 🙌

20/07/2026

🏃‍♂️ Ready to get back to sport? Don't skip this stage. 👟

Getting back to sport isn't just about running pain free. Your ankle needs the stability, control and power to cope with side to side movements before you're ready for cutting, pivoting and changing direction. 💥

In this video, our physiotherapist .moves demonstrates three end stage plyometric exercises to help bridge the gap between straight line running and a confident return to sport:

✔️ Single leg hop to cone
✔️ Banded lateral hops
✔️ Lateral hop up and down from a step

These drills improve lateral stability, reactive control and confidence, helping reduce your risk of re-injury and prepare you for the demands of your sport. 💪

📌 Save this for your rehab journey and follow for more evidence based rehab tips.

16/07/2026

That nagging shoulder pain might not actually be coming from your shoulder. 👀

Meet the serratus anterior, a muscle that doesn’t get much attention but plays a huge role in keeping your shoulder moving properly.

Its job is to:
✅ Keep your shoulder blade stable against your rib cage.
✅ Help your arm move overhead smoothly.
✅ Share the load so your shoulder joint isn’t doing all the work.

When it’s weak or not working efficiently, your shoulder blade can lose stability. Over time, this may contribute to stiffness, discomfort, reduced overhead movement, and in some people, shoulder impingement.

Remember, shoulder pain isn’t always caused by a “bad shoulder.” Sometimes it’s the muscles controlling the shoulder blade that need a little more attention.

If shoulder pain has been sticking around, getting assessed can help identify what’s actually driving the problem rather than just treating the symptoms.

👇 Have you ever heard of the serratus anterior before? Let us know in the comments.

📷:

13/07/2026

“Why am I just holding this position?” 🤨

If you’ve ever asked your physio that question... you’re not alone.

At first glance, isometrics can look too simple to be effective. No movement. No sweat. Just holding.

But don’t let that fool you.

Isometric exercises are one of the most powerful tools we use in rehabilitation because they can help:

💪 Reduce pain
🦵 Rebuild strength
🦴 Improve tendon health
⚖️ Increase stability and control
🏃 Prepare your body to return to movement and sport

The best part? We can adapt them to match exactly where you are in your recovery.

Sometimes the goal is to switch your muscles back on and produce as much force as possible.

Other times, it’s about teaching your body to tolerate load, improve endurance, and build confidence before progressing to more dynamic exercises.

So if your physio has asked you to “just hold it,” there’s probably a lot more happening than you think.

📷 by:

👉 Swipe through to learn the difference between the two main types of isometric exercises and why they each have a different purpose.

Have you ever been prescribed isometrics during rehab? Did they surprise you with how challenging they were? Let us know in the comments! 👇

08/07/2026

Your ankle doesn't hurt anymore... so why doesn't it feel normal? 🤔

Pain may be gone and the tissues may have healed, but your brain to ankle connection might still need work. That's where proprioception comes in.

In this post, our physiotherapist .x explains the 4 types of proprioception, why they're essential after an ankle sprain, and how you can start training them to improve stability and reduce your risk of re-injury.

Save this post for later and share it with someone recovering from an ankle injury! 👣

28/06/2026

26/06/2026

Entry-Level Plyometric Exercises for Achilles Rehab 👟

Before you return to running, are you still experiencing pain when hopping and jumping? Try these lower-impact plyometric exercises.

In these videos, our physiotherapist .woj demonstrates assisted/offloaded variations that are often more appropriate when re-introducing hops and jumps.

Using bands and other parts of your body helps take off some load, making these exercises a great place to start and an approach that’s often overlooked in rehab.

Keep an eye out for the next plyometric progressions for Achilles rehab before you return to running. 👀