Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
01273 933 170

Author Archives: Matthew Bateman

Author Matthew Bateman Categories CORE + HIPS, LEGS + FEET

Inner Range Quad Contractions | Brighton Physiotherapist

Inner Range Quad Contractions: Strengthening Your Knees and Supporting Recovery in Brighton

What Are Inner Range Quad Contractions?

Inner Range Quad Contractions are a simple yet highly effective exercise used to strengthen the quadriceps muscles. They particularly target the vastus medialis oblique (VMO), which plays an important role in supporting the knee joint. This low-impact exercise is commonly recommended during rehabilitation following knee injuries, surgery, or periods of reduced activity.

Benefits for Knee and Spinal Health

Strong quadriceps help improve knee stability, reduce joint stress, and support proper lower limb alignment. Weakness in these muscles can alter walking patterns and place additional strain on the hips, pelvis, and lower back. By improving quadriceps strength, Inner Range Quad Contractions can contribute to better posture, improved balance, and reduced risk of recurring injuries. Moreover, they are particularly suitable for people who are unable to perform weight-bearing exercises due to pain or limited mobility.

How Chiropractic Care in Brighton Can Help

Many patients visiting a chiropractor in Brighton experience lower back, hip, or knee pain linked to muscle weakness and poor movement patterns. Chiropractic care focuses on restoring joint mobility, improving biomechanics, and reducing muscular tension. Therefore, combining chiropractic treatment with rehabilitation exercises such as Inner Range Quad Contractions helps support long-term recovery by addressing both the underlying cause of pain and the surrounding muscle function.

How to Perform Inner Range Quad Contractions

Sit or lie down with your leg straight and place a rolled towel beneath your knee. Tighten the muscles at the front of your thigh by pressing the back of your knee gently into the towel. At the same time, lift your heel slightly from the floor. Hold the contraction for five to ten seconds before relaxing. Then repeat the exercise for the recommended number of repetitions while maintaining smooth, controlled movements. Do this without holding your breath.

Expert Chiropractic Care in Brighton

If you’re recovering from a knee injury or struggling with back or joint pain, our chiropractic clinic in Brighton offers personalised assessments, hands-on treatment, and tailored rehabilitation programmes. By combining expert chiropractic care with targeted strengthening exercises like Inner Range Quad Contractions, we help you restore movement, reduce pain, and return to an active, healthy lifestyle with greater confidence.

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET

Long Sitting Knee Mobility | Brighton Physiotherapist

Long Sitting Knee Mobility: Why It Matters for Healthy Movement

How Long Sitting Affects Your Knees

If you spend hours sitting at a desk, driving, or working from home, you may notice your knees feeling stiff when you stand up. Long periods of sitting can reduce knee mobility, tighten surrounding muscles, and place extra strain on the joints. Over time, this lack of movement may contribute to discomfort and affect your overall posture and mobility. In fact, long sitting knee mobility concerns are often raised with a Brighton physiotherapist due to the demands of modern lifestyles.

Why Knee Mobility Is Important

When the knees remain bent for extended periods, the muscles around the hips, thighs, and calves can become tight. Reduced circulation and limited joint movement may also make everyday activities such as walking, climbing stairs, or exercising feel more challenging. Maintaining good long sitting knee mobility is essential for keeping your joints flexible, supporting healthy movement, and reducing unnecessary stress on surrounding joints. Therefore, long sitting knee mobility | Brighton physiotherapist guidance may help you prevent ongoing issues.

Tips to Improve Knee Mobility

Simple movement breaks throughout the day can make a significant difference. Standing up every 30 to 60 minutes, stretching your quadriceps, hamstrings, and calves, and performing gentle knee extension exercises can help improve flexibility and reduce stiffness. Low-impact activities such as walking, cycling, and swimming also encourage healthy joint movement without placing excessive stress on the knees. For those concerned about long sitting knee mobility, a Brighton physiotherapist can offer personalized advice.

How Chiropractic Care Can Help

A chiropractor can assess how your posture, spinal alignment, and lower limb mechanics influence knee function. In many cases, restricted movement in the hips, pelvis, or ankles can affect the way the knees move. Through personalised treatment, mobility exercises, and practical ergonomic advice, chiropractic care may help improve movement patterns, restore joint mobility, and reduce discomfort associated with prolonged sitting. Additionally, long sitting knee mobility | Brighton physiotherapist assessments can complement chiropractic care for optimal results.

Chiropractic Care in Brighton

If you’re looking for chiropractic care in Brighton, addressing knee stiffness early can help prevent ongoing mobility issues. Whether you work in an office, study for long hours, or have a sedentary lifestyle, professional guidance can support healthier movement and improve your daily comfort.

At our Brighton chiropractic clinic, we provide tailored assessments and treatment plans designed to help restore mobility, improve posture, and support overall joint health. If long hours of sitting are leaving your knees feeling stiff, booking an assessment is the first step towards moving more comfortably and confidently. Regular chiropractic care, combined with simple daily movement habits, can help keep your knees healthy, flexible, and ready for everyday activities.

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET, STRETCHES

Long Sitting Calf / Hamstring Stretch | Brighton Physiotherapist

Long Sitting Calf / Hamstring Stretch: Improve Flexibility and Reduce Stiffness

Why the Long Sitting Calf and Hamstring Stretch Matters

The long sitting calf and hamstring stretch is a simple yet highly effective exercise for improving flexibility in the back of the legs. If you spend long hours sitting at a desk, driving, or working from home, your hamstrings and calf muscles can become tight, affecting your posture and limiting your mobility. For the best guidance on proper form, consider asking a Brighton physiotherapist how to perform the long sitting calf / hamstring stretch safely. Tight muscles may also contribute to discomfort in the knees, hips, and lower back.

Benefits of Regular Stretching

Performing a long sitting calf and hamstring stretch regularly can help increase flexibility, improve circulation, and support better movement patterns. Your Brighton physiotherapist may recommend adding the long sitting calf / hamstring stretch to your daily routine for optimal results. As the hamstrings and calves become more supple, everyday activities such as walking, climbing stairs, and exercising often feel easier. Improved flexibility may also reduce strain on surrounding joints and help maintain healthy posture throughout the day.

To perform the stretch, sit on the floor with one leg extended and the other bent comfortably. Keep your back straight and gently lean forward from the hips until you feel a stretch along the back of the extended leg. Avoid bouncing or forcing the movement, and hold the stretch for 20 to 30 seconds before switching sides. For further support in form and technique, consult a Brighton physiotherapist who specialises in the long sitting calf / hamstring stretch.

How Chiropractic Care Can Help

While stretching is an excellent way to improve flexibility, persistent tightness may indicate underlying movement restrictions. A chiropractor can assess your posture, spinal alignment, and lower limb mechanics to identify factors contributing to muscle tightness. Restrictions in the pelvis, hips, or lower back can influence how the hamstrings and calves function during movement.

Through personalised chiropractic treatment, mobility exercises, and lifestyle advice, it is possible to improve flexibility, restore normal movement, and reduce recurring stiffness. A tailored rehabilitation programme can also help prevent future injuries and support long-term musculoskeletal health. In summary, incorporating the Long Sitting Calf / Hamstring Stretch | Brighton Physiotherapist approach is a valuable strategy for improving overall mobility and function.

Chiropractic Care in Brighton

If you’re searching for chiropractic care in Brighton, our experienced team can help you improve flexibility, reduce muscle tension, and enhance overall mobility. Whether you’re recovering from an injury, managing everyday stiffness, or looking to move more comfortably, we provide personalised treatment plans designed to support your goals and keep you active.

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET

Single Leg Calf Eccentrics | Brighton Physiotherapist

Single Leg Calf Eccentrics: The Secret to Stronger Ankles in Brighton

Whether you are running along the Brighton seafront or tackling the steep trails of the South Downs, foot and ankle pain can quickly derail your routine. One of the most effective, research-backed exercises we recommend at our Brighton chiropractic clinic to prevent injuries and restore lower leg strength is the Single Leg Calf Eccentric. For personalized guidance, consider learning Single Leg Calf Eccentrics with a Brighton Physiotherapist. For comprehensive lower limb rehab, be sure to ask your Brighton Physiotherapist about the benefits of Single Leg Calf Eccentrics as part of your recovery plan.

What Are Single Leg Calf Eccentrics?

An eccentric movement occurs when a muscle lengthens under tension. Unlike standard calf raises that focus on pushing up (the concentric phase), eccentric training focuses on the slow, controlled lowering phase. If you’re interested in injury prevention, ask a Brighton Physiotherapist about the correct way to perform Single Leg Calf Eccentrics in your sessions.

This controlled lengthening creates targeted micro-stimulation in the Achilles tendon and calf muscles (gastrocnemius and soleus), promoting tissue remodeling, increasing load capacity, and reducing stiffness. In fact, your Brighton Physiotherapist may incorporate Single Leg Calf Eccentrics exercises to help support tendon health and recovery.

Why They Matter for Achilles & Ankle Health

Achilles tendinopathy and plantar fasciitis are common complaints among runners, walkers, and active individuals across East Sussex. For those seeking Brighton physiotherapist expertise, adding Single Leg Calf Eccentrics can elevate your non-surgical rehab program because it:

  • Rebuilds Tendon Resilience: Stimulates collagen synthesis to repair overloaded tendon tissue.
  • Improves Ankle Stability: Strengthens the deep stabilizers of the foot and lower leg.
  • Prevents Recurrent Strain: Prepares muscles to absorb high impact from running, jumping, and daily walking.

How to Perform the Exercise

  1. Start Position: Stand on the edge of a step on the balls of both feet, holding a rail for balance. For support in proper form, consult a Brighton Physiotherapist on Single Leg Calf Eccentrics technique.
  2. Raise Up: Press up using both feet into a standing calf raise.
  3. Transfer Weight: Lift your unaffected foot so all your weight rests on the target leg.
  4. Lower Slowly: Spend 3 to 5 seconds slowly lowering your heel below step level.
  5. Repeat: Return both feet to the step and repeat for 3 sets of 10 repetitions.

Expert Chiropractic Care in Brighton

While home rehabilitation is powerful, underlying joint restrictions in the feet, ankles, or pelvis can limit full recovery. Our Brighton chiropractic team combines targeted adjustments with active rehabilitation to keep you moving pain-free. As part of your Brighton therapy journey, Single Leg Calf Eccentrics might be suggested by your Physiotherapist for optimal results.

Contact our Brighton clinic today to book an evaluation!

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES, SHOULDERS

Prone Angel Wings | Brighton Physiotherapist

Prone Angel Wings for Better Posture and Spinal Health

What Are Prone Angel Wings?

Prone Angel Wings strengthen the muscles that support your shoulders, upper back, and spine. Chiropractors often recommend this exercise because it improves posture, increases shoulder mobility, and encourages better movement patterns. If you spend hours at a desk or regularly look down at your phone, this simple exercise can help balance the muscles that keep your spine aligned.

How to Perform Prone Angel Wings

Lie face down on a comfortable surface and rest your forehead on a folded towel. Extend your arms overhead in a “Y” position with your palms facing the floor. Tighten your core and gently lift your arms a few centimetres from the ground. Slowly sweep your arms out to the sides and down towards your hips, just like making a snow angel. Return to the starting position with control. Complete 8 to 12 repetitions while maintaining slow, steady movements.

Benefits for Your Spine

Prone Angel Wings activate the muscles between your shoulder blades, your rear shoulder muscles, and your upper back. Stronger postural muscles help keep your shoulders back and reduce unnecessary stress on your neck and upper spine. Regular practice also improves body awareness, making it easier to maintain good posture throughout the day.

How Chiropractic Care in Brighton Can Help

Many people visit our Brighton chiropractic clinic because they experience neck pain, shoulder tension, or upper back stiffness. We combine chiropractic adjustments with targeted rehabilitation exercises, including Prone Angel Wings, to improve strength, flexibility, and long-term spinal health. This approach helps you move more efficiently and supports lasting results.

Improve Your Posture Today

Add Prone Angel Wings to your weekly exercise routine alongside regular stretching, walking, and ergonomic adjustments. If you feel pain while performing the exercise, stop immediately and seek professional advice. Our experienced Brighton chiropractors can assess your posture, identify the cause of your discomfort, and create a personalised treatment plan that helps you stay active, healthy, and pain-free.

Author Matthew Bateman Categories BACK, HOME EXERCISES, SHOULDERS, UPPER BODY

Banded Pull Aparts | Brighton Physiotherapist

Banded Pull Aparts: A Simple Exercise for Better Shoulder Health and Posture

If you spend long hours at a desk, drive regularly or enjoy gym and sports activities, banded pull aparts can be a simple addition to your exercise routine. This resistance band exercise targets the muscles around the upper back and shoulders. It also helps support healthy shoulder movement and postural control. Moreover, Banded Pull Aparts | Brighton Physiotherapist recommends this movement for improving posture.

What Are Banded Pull Aparts?

Banded pull aparts are performed by holding a resistance band in front of your chest. You then gently pull your hands apart while keeping your arms relatively straight. The movement encourages the shoulder blades to move towards each other. It also activates muscles including the rear deltoids, rhomboids and middle trapezius. Furthermore, research has found that changing hand position and movement direction can alter the muscles activated during the exercise. Banded Pull Aparts | Brighton Physiotherapist guidance suggests varying your grip for best results.

How to Perform Banded Pull Aparts

Stand tall with your feet comfortable and hold a light resistance band at approximately shoulder height. Keep your neck relaxed and avoid shrugging your shoulders. Next, slowly pull the band apart until your hands move towards either side of your body. Then return to the starting position with control. Performing Banded Pull Aparts | Brighton Physiotherapist tips can maximize benefit and reduce injury risk.

The aim is quality rather than heavy resistance. Using a band that is too strong can encourage compensatory movements and reduce your range of motion.

Why Include Them in Your Routine?

Banded pull aparts can be useful as part of a warm-up, strength programme or movement break during the working day. They may help develop upper-back strength and shoulder control. This is particularly useful for people whose daily activities involve prolonged sitting or forward-reaching positions. As always, remember that Banded Pull Aparts | Brighton Physiotherapist approaches can be adapted for different ability levels.

If you experience persistent neck, shoulder or upper-back pain in Brighton, exercises should be selected according to your individual needs rather than simply copying an online routine. A Brighton chiropractor can assess your movement and discuss whether banded pull aparts are appropriate for you.

At Brighton Chiropractic, exercise advice can form part of a broader approach to managing musculoskeletal problems and supporting healthy movement.

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET, PLANTAR FASCITIS, STRETCHES

Intrinsic Foot Muscle Exercise | Brighton Physiotherapist

Plantar Fasciitis Relief: A Brighton Chiropractor’s Guide to Heel Pain

When we think about core strength, we usually picture our abs. But your body actually has a second core: the foot core. Your intrinsic foot muscles are the small muscles located entirely within your foot that support your arches and absorb impact. In fact, if you have plantar fasciitis, focusing on intrinsic foot muscle exercise can make a significant difference. For individuals looking for advanced support, Intrinsic Foot Muscle ExercisePlantar Fasciitis is a strategic combination to consider.

Whether you are navigating the uneven pebble beaches of Brighton or training for the Brighton Marathon, keeping these muscles strong is vital for preventing injury and maintaining balance. Interestingly, plantar fasciitis sufferers can greatly benefit from strengthening intrinsic foot muscles through exercise. Therefore, Intrinsic Foot Muscle ExercisePlantar Fasciitis should not be overlooked by those dealing with heel pain.

The Danger of “Lazy” Feet

Modern footwear acts like a supportive brace, doing all the work for our feet. Over time, walking constantly on flat, hard surfaces in cushioned shoes causes our intrinsic muscles to weaken. Addressing plantar fasciitis often involves an intrinsic foot muscle exercise routine to reverse this weakness. As a matter of fact, many care plans will recommend Intrinsic Foot Muscle ExercisePlantar Fasciitis as an essential piece of conservative management.

When your foot core goes lazy, your arches begin to collapse or over-pronate. This instability travels straight up your body, causing a chain reaction of misalignment:

  • Plantar Fasciitis: The plantar fascia tissue stretches and tears under excessive strain.
  • Shin Splints & Knee Pain: The lower leg twists inward to compensate for a dropping arch.
  • Lower Back Aches: Your pelvis tilts unevenly, misaligning your spine.

The Short Foot Exercise

To rebuild your foot core, try the Short Foot exercise. It is essentially a pelvic floor contraction or “plank” for your sole: This simple intrinsic foot muscle exercise may help those struggling with plantar fasciitis regain strength and function.

  1. Sit or stand bare-foot with your feet flat on the floor.
  2. Without curling your toes under, try to pull the ball of your foot toward your heel.
  3. You should feel your arch lift and shorten.
  4. Hold this contraction for 5 to 10 seconds, then relax.
  5. Aim for 3 sets of 10 repetitions daily.

Visual Cue: Imagine trying to squeeze a piece of paper upward under the middle of your foot using only your arch muscles.

How Chiropractic Restores Foot Function

Exercises are incredibly effective, but only if the bones in your feet are moving properly. The foot contains 26 intricate bones and 33 joints. If any of these joints are locked or misaligned, your intrinsic muscles cannot activate correctly, which is especially important if you are managing plantar fasciitis and trying to perform intrinsic foot muscle exercise. As you can see, Intrinsic Foot Muscle ExercisePlantar Fasciitis is a holistic approach that combines muscular strengthening with alignment strategies for the best outcomes.

At our Brighton chiropractic clinic, we look at the whole kinetic chain. We provide gentle adjustments to the joints of the foot, ankle, and pelvis to restore natural alignment. Combined with targeted exercises, we help you build a solid, pain-free foundation. Contact us today to check your foot alignment. For people suffering from plantar fasciitis, adding intrinsic foot muscle exercise can maximize recovery.

Book your appointment now https://ccsussex.co.uk/chiropractic-appointment-brighton/

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET, PLANTAR FASCITIS

Short Foot Exercises 1 | Brighton Physiotherapist

Foot Exercises for Plantar Fasciitis: Simple Ways to Ease Heel Pain

Plantar fasciitis is a common cause of heel and foot pain, particularly when taking your first steps in the morning or after sitting for a long period. If you are experiencing plantar fasciitis in Brighton, gentle foot exercises can help improve flexibility, strengthen supporting muscles and reduce strain on the plantar fascia. For more structured support, you may wish to follow Short Foot Exercises 1 | Brighton Physiotherapist guidance to address your symptoms.

1. Calf Stretch

Stand facing a wall and place both hands against it. Step one foot backwards, keeping your heel on the floor and your back knee straight. Gently bend your front knee until you feel a stretch through the calf of your back leg. Hold for 20–30 seconds and repeat three times on each side. For enhanced results, consider pairing this with Short Foot Exercises 1 | Brighton Physiotherapist recommendations.

2. Plantar Fascia Stretch

Sit down and cross the affected foot over your opposite knee. Gently pull your toes back towards your shin until you feel a stretch along the sole of your foot. Hold for 10 seconds and repeat 8–10 times. Incorporating Short Foot Exercises 1 | Brighton Physiotherapist methods can further support your recovery.

3. Towel Stretch

Sit with your legs extended and place a towel or exercise band around the ball of your affected foot. Gently pull the towel towards you while keeping your knee straight. Hold for 20–30 seconds and repeat three times.

4. Toe Curls

Place a small towel on the floor and use your toes to scrunch it towards you. This simple exercise can strengthen the muscles supporting your foot and arch. Perform 10–15 repetitions.

When Should You Seek Professional Help?

If heel pain persists despite regular stretching and strengthening, professional assessment can help identify contributing factors. A qualified chiropractor in Brighton can assess your feet, ankles, hips and movement patterns and provide advice tailored to your needs. Moreover, some people find Short Foot Exercises 1 | Brighton Physiotherapist video guides helpful in improving their outcomes.

Remember to introduce exercises gradually and stop if they cause significant or worsening pain. With appropriate exercises, footwear advice and professional guidance where needed, many people can effectively manage plantar fasciitis and return to comfortable everyday movement.

Author Matthew Bateman Categories LEGS + FEET

Calf foam Rolling | Brighton Physiotherapist

Calf Foam Rolling for Better Mobility and Foot Health

Calf foam rolling is a simple self-care technique that may help improve lower-leg mobility and ease muscular tightness. For many, Calf foam Rolling | Brighton Physiotherapist techniques can be especially helpful when added to a regular stretching and strengthening routine to support better movement.

Why Roll Your Calves?

The calf muscles connect the knee to the heel and play an important role in walking, running. In fact, Calf foam Rolling | Brighton Physiotherapist advice often includes addressing tight calves, because when the calves feel tight, ankle movement can become restricted, potentially changing how the foot moves and loads during activity. Foam rolling provides a form of self-massage that can temporarily reduce feelings of tightness and improve range of movement.

How to Foam Roll Your Calves

Sit on the floor with your legs extended and place a foam roller underneath one calf. Lift your hips and slowly roll from just above the ankle towards the lower knee. Move gradually, spending extra time on areas that feel tight.

Try rolling for around 30–60 seconds on each calf. Keep the pressure comfortable and avoid rolling over the knee joint, ankle bones or any painful area. Adjust the pressure by placing less body weight on the roller or using both legs together.

Foam Rolling and Foot Pain

Calf foam rolling may be useful alongside exercises for people dealing with plantar fasciitis or general foot stiffness. Importantly, Calf foam Rolling | Brighton Physiotherapist recommendations suggest it should not be considered a standalone treatment. A combination of appropriate exercises, activity modification, footwear advice and professional assessment may be more effective.

When to See a Chiropractor in Brighton

If calf tightness, heel pain or foot discomfort continues, a qualified chiropractor in Brighton can assess your movement, muscles and joints to identify factors contributing to your symptoms. At a Brighton chiropractic clinic, treatment and exercise advice can be tailored to your needs. In summary, seeking Calf foam Rolling | Brighton Physiotherapist guidance can be a valuable addition to your foot health routine.

Foam rolling should feel manageable, not sharply painful. Stop if symptoms worsen and seek professional advice when persistent pain affects daily activities.

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET, PLANTAR FASCITIS, STRETCHES

Plantar Fascia Stretch Variations | Brighton Physiotherapist

Plantar Fascia Stretch Variations for Heel Pain Relief

Plantar fascia stretches can be a useful part of managing foot and heel discomfort associated with plantar fasciitis. Regular stretching may help improve flexibility through the sole of the foot, calf and ankle, supporting more comfortable everyday movement. For those searching for Plantar Fascia Stretch Variations | Brighton Physiotherapist, these simple variations can be performed at home. If you are looking for plantar fasciitis exercises in Brighton, these simple variations can be performed at home.

Seated Plantar Fascia Stretch

Sit comfortably and cross the affected foot over your opposite knee. Hold the toes and gently pull them towards your shin until you feel a mild stretch along the sole of your foot. Hold for 10–15 seconds and repeat several times. This is particularly useful before taking your first steps in the morning. Many Plantar Fascia Stretch Variations | Brighton Physiotherapist recommend this as a useful way to relieve morning stiffness.

Standing Calf and Plantar Fascia Stretch

Stand facing a wall with your hands supported against it. Place the affected leg behind you, keeping the heel on the floor. Slowly bend your front knee while keeping your back leg straight. You should feel a stretch through the calf and heel. Hold for 20–30 seconds and repeat three times. The standing Plantar Fascia Stretch Variations | Brighton Physiotherapist method is particularly helpful for tight calves.

Step Stretch

Stand on the edge of a step while holding a secure support. Allow one heel to gently lower below the level of the step until you feel a comfortable stretch through the calf and foot. Avoid bouncing or forcing the movement. With Plantar Fascia Stretch Variations | Brighton Physiotherapist, this step method is often recommended to increase range of motion.

Towel-Assisted Stretch

Sit with your leg straight and loop a towel around the ball of your foot. Gently pull the towel towards you while keeping your knee extended. Hold for 20–30 seconds and repeat three times on each side.

When to Seek Professional Advice

Stretching should feel gentle rather than sharply painful. If heel pain persists, worsens or affects your normal activities, professional assessment may be appropriate. A qualified Brighton chiropractor can assess your foot, ankle and overall movement patterns and recommend an exercise programme suited to your needs.

Combining appropriate stretching with strengthening, activity modification and suitable footwear may help support long-term foot health and mobility.

1 … 8 9 10 11 12 … 19