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

Author Archives: Matthew Bateman

Author Matthew Bateman Categories POSTURE, SHOULDERS, UPPER BODY

Suffering with tight shoulders?

Tight Shoulders? How Sports Massage Can Help Relieve Pain and Improve Mobility

Tight shoulders are a common complaint among people of all ages. This is particularly true for those who spend long hours sitting at a desk, driving, exercising, or performing repetitive movements. Shoulder tension can lead to discomfort, reduced mobility, headaches, and even neck and upper back pain. At our chiropractic clinic, we often recommend sports massage therapy as an effective way to address tight shoulder muscles. In addition, it supports overall musculoskeletal health.

The shoulder is a complex joint surrounded by muscles, tendons, and connective tissues that work together to provide movement and stability. However, when these tissues become tight or overworked, they can restrict normal movement patterns. This can create tension throughout the upper body. Poor posture, stress, sporting activities, and repetitive tasks are among the most common causes of shoulder tightness.

Sports massage is a hands-on treatment designed to target muscle tension, improve circulation, and restore flexibility. By applying specific massage techniques to the affected muscles, sports massage can help release tight knots and reduce muscle stiffness. As a result, it encourages healthy tissue function. Many patients experience improved range of motion and reduced discomfort following treatment.

For individuals suffering from chronic shoulder tension, sports massage can also complement chiropractic care. While chiropractic treatment focuses on improving joint function and spinal alignment, sports massage addresses the surrounding soft tissues. These tissues may contribute to ongoing discomfort. Combining these therapies can help achieve better results and support long-term recovery.

Regular sports massage may also help prevent future injuries by improving muscle flexibility. It also reduces excessive tension before it develops into a more significant problem. Whether you are an office worker, gym enthusiast, athlete, or someone experiencing everyday aches and pains, sports massage can be an effective addition to your wellness routine.

If you are struggling with tight shoulders, neck pain, or upper back discomfort, our chiropractic clinic can help. We offer personalised chiropractic care and sports massage treatments designed to reduce pain and improve mobility. This can help you return to your daily activities with greater comfort and confidence.

If you have tight shoulders, consider booking in for a deep tissue or sports massage with Zbynek, one of our Massage Therapists here at Core Chiropractic.
Available on Monday, Tuesday and Thursday. To check availability and book online please visit https://ccsussex.co.uk/book-appointment/

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

Peroneus Stretch | Brighton Physiotherapy

What Is the Peroneus Stretch?

The Peroneus Stretch helps improve flexibility and relieve tension in the peroneal muscles, which run along the outer side of the lower leg. The peroneus longus and peroneus brevis muscles play a vital role in ankle stability and foot movement during walking, running, jumping, balancing, and other everyday activities. Because these muscles work continuously to support movement, they can become tight or overworked, particularly in athletes, runners, dancers, and people who spend long periods on their feet.

Understanding and regularly performing the Peroneus Stretch can help maintain healthy ankle function and reduce discomfort caused by muscle tightness.

How to Perform the Peroneus Stretch

One of the simplest ways to perform the Peroneus Stretch involves sitting on the floor with both legs extended in front of you. Gently rotate your ankle inward while pointing your toes slightly downward. This position targets the outer calf and ankle area where the peroneal muscles are located.

Hold the stretch for 20 to 30 seconds before relaxing. Repeat the movement several times on each leg. Focus on slow, controlled movements and steady breathing throughout the stretch. Aim for a gentle pulling sensation rather than pain.

Benefits of the Peroneus Stretch

Regularly performing the Peroneus Stretch can provide several important benefits. The stretch increases flexibility in the ankle and improves overall range of motion, helping you move more efficiently during sports and daily activities.

Additional benefits include:

  • Improved ankle mobility and flexibility
  • Better balance and stability
  • Reduced muscle tightness and stiffness
  • Lower risk of ankle sprains
  • Enhanced movement efficiency during physical activity

Many rehabilitation professionals also recommend this stretch after minor ankle injuries to support recovery and restore normal movement.

Supporting Long-Term Ankle Health

The Peroneus Stretch does more than improve flexibility. It can also boost circulation, reduce post-exercise muscle fatigue, and prepare the lower legs for physical activity. Many people include it in their warm-up and cool-down routines to maintain healthy muscles and joints.

By stretching the peroneal muscles consistently, you can support better posture, stronger ankle stability, and improved lower-leg function for both everyday movement and athletic performance.

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

Pigeon Stretch | Brighton Physiotherapy

Pigeon Stretch | Brighton Physiotherapy

What Is the Pigeon Stretch?

The pigeon stretch is a popular mobility exercise often recommended in chiropractic care to improve flexibility, reduce muscle tension, and support spinal alignment. This stretch primarily targets the hips, glutes, and lower back. These areas are commonly associated with stiffness and discomfort due to prolonged sitting, poor posture, or physical strain.

Benefits of the Pigeon Stretch in Chiropractic Care

In chiropractic practice, maintaining proper movement in the hips and pelvis is essential for overall spinal health. Tight hip muscles can create imbalance in the pelvis, placing additional stress on the lower back and surrounding joints. The pigeon stretch helps release tension in the piriformis muscle and hip rotators. As a result, it improves mobility and promotes better posture. Chiropractors may include this stretch as part of a rehabilitation or wellness program for patients experiencing lower back pain, sciatica, or reduced flexibility.

How to Perform the Pigeon Stretch

To perform the pigeon stretch, begin in a plank or tabletop position. Bring one knee forward and place it behind the wrist on the same side. Extend the opposite leg straight behind the body. Next, lower the hips gently toward the floor and keep the chest lifted. For a deeper stretch, lean the upper body forward while maintaining steady breathing. Hold the position for 20 to 30 seconds before switching sides.

Supporting Recovery and Injury Prevention

When combined with chiropractic adjustments, the this exercise may enhance recovery by supporting muscle relaxation and joint mobility. Regular stretching can also improve circulation, reduce muscle tightness, and help prevent future injuries. However, individuals with hip injuries or severe pain should consult a chiropractor or healthcare professional before attempting the stretch.

Why Add the Pigeon Stretch to Your Routine?

Overall, the pigeon stretch is a simple yet effective exercise that complements chiropractic treatment by encouraging flexibility, balance, and healthy movement patterns. Incorporating it into a daily routine can contribute to improved comfort, posture, and overall musculoskeletal health.

Patients often report reduced stiffness, improved hip range of motion, and greater ease during daily activities after consistent practice.

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

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

Seated Figure Four Stretch | Brighton Physiotherapy

What Is the Seated Figure Four Stretch?

The Seated Figure Four Stretch is a highly effective mobility exercise that Brighton Physiotherapy professionals frequently recommend to relieve tension in the hips, glutes, and lower back. If you’re exploring treatment options at Brighton Physiotherapy, this stretch provides a good example of the exercises therapists often use to improve movement and reduce discomfort. It is particularly beneficial for people experiencing hip tightness, piriformis discomfort, sciatica symptoms, or stiffness caused by prolonged sitting. Physiotherapists commonly include this stretch in rehabilitation programmes to improve flexibility, mobility, and overall movement quality.

How to Perform the Seated Figure Four Stretch

To perform the exercise, sit upright in a chair with both feet flat on the floor. Cross one ankle over the opposite knee to create a “figure four” position. Keep your back straight and gently lean forward from the hips until you feel a comfortable stretch in the buttock and outer hip area. Hold the stretch for 20–30 seconds while maintaining steady breathing. Slowly return to the starting position before switching sides. Brighton Physiotherapy specialists often recommend repeating the stretch several times throughout the day to improve hip mobility and reduce muscular tension.

Benefits of the Seated Figure Four Stretch

Physiotherapists frequently use the Seated Figure Four Stretch because it is safe, low impact, and suitable for most fitness levels. The stretch can help:

  • Improve hip flexibility and mobility
  • Reduce tension in the glutes and piriformis muscle
  • Ease lower back discomfort
  • Support better posture and movement patterns
  • Decrease pressure on the lower spine and surrounding muscles

Office workers, runners, cyclists, and individuals recovering from lower back or hip injuries often benefit from adding this stretch to their routine.

The Importance of Proper Technique

Physiotherapists guide patients through the correct technique to ensure they perform the stretch safely and effectively. Maintaining proper form helps maximise the benefits of the exercise while reducing the risk of strain or irritation. Consistent practice can also help prevent recurring discomfort and support long-term joint and muscle health.

When to Seek Professional Physiotherapy Advice

If you experience ongoing hip pain, reduced mobility, or persistent lower back discomfort, a physiotherapist can assess your condition and create a personalised treatment plan. A professional assessment can identify the underlying cause of your symptoms and help you recover more effectively through targeted exercises, hands-on treatment, and movement advice.

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

Author Matthew Bateman Categories CORE + HIPS, HOME EXERCISES

Modified Pigeon Stretch | Brighton Physiotherapy

Modified Pigeon Stretch | Brighton Physiotherapy

Master the Modified Pigeon Stretch: Relief for Tight Hips in Brighton

If you spend your days navigating the hilly streets of Brighton or sitting at a desk in the North Laine, your hips are likely feeling the pinch. Tight hip flexors and glutes are more than just a nuisance; they are often the hidden culprits behind chronic lower back pain and reduced athletic performance. At Brighton Physiotherapy, we frequently recommend the Modified Pigeon Stretch as a foundational tool for restoring mobility without the strain of traditional yoga poses.

Why “Modified” Matters

The classic Pigeon Pose is a staple in yoga, but for many, it places excessive stress on the knee joint or requires flexibility that isn’t quite there yet. This alternative pigeon stretch is modified, making it accessible for a range of abilities. The Modified Pigeon Stretch—often performed on an elevated surface like a treatment table, a bench at Preston Park, or even your bed—allows you to target the piriformis and deep hip rotators while maintaining a neutral spine.

How to Perform the Stretch

  1. Find your surface: Stand facing a table or bench at hip height. As you prepare, remember this is a modified way of doing the pigeon stretch.
  2. Position the leg: Lift your right leg and place the outer calf and ankle flat on the surface. Your knee should be bent at an angle that feels comfortable (not necessarily 90 degrees).
  3. Square the hips: Keep your standing leg straight and your hips pointing forward.
  4. The Lean: Keeping your chest tall and back flat, gently hinge forward at the hips until you feel a deep stretch in the right glute.
  5. Hold: Breathe deeply for 30–60 seconds, then switch sides.

The Benefits

  • Sciatica Relief: By releasing the piriformis muscle, you reduce pressure on the sciatic nerve with this modified pigeon stretch.
  • Improved Posture: Opening the hips helps tilt the pelvis back into a neutral position.
  • Enhanced Mobility: Essential for Brighton runners and cyclists tackling the South Downs.

Pro Tip: Never push into sharp pain. A “good stretch” should feel like localized tension, not a pinching sensation in the joint.

If you’re struggling with hip stiffness that just won’t budge, our expert team at Brighton Physiotherapy is here to help. For clients who need a gentler approach, we often suggest pigeon stretch with modifications. We combine targeted exercises with manual therapy to get you moving freely again. Book your assessment today and reclaim your mobility!

Author Matthew Bateman Categories HOME EXERCISES, LEGS + FEET

Terminal Knee Extension | Brighton Physiotherapy

Terminal Knee Extension | Brighton Physiotherapy

Master the Terminal Knee Extension: The Key to Knee Stability in Brighton

Whether you’re recovering from an injury or looking to strengthen your legs for hikes along the South Downs, the Terminal Knee Extension (TKE) is a vital exercise. At Core Clinics, our Brighton physiotherapists and chiropractors frequently prescribe TKEs to patients struggling with knee instability, ACL recovery, or “runner’s knee.”

What is Terminal Knee Extension?

Terminal Knee Extension refers to the final few degrees of straightening the leg. While it may seem like a small movement, these last 0 to 15 degrees are critical for activating the Vastus Medialis Obliquus (VMO)—the teardrop-shaped muscle on the inner thigh. This muscle is responsible for tracking the kneecap correctly and ensuring the joint locks securely when standing.

How to Perform a TKE with a Resistance Band

To perform this effectively at home or in our Brighton clinic, follow these steps:

  1. The Setup: Anchor a sturdy resistance band to a fixed point (like a heavy table leg) at knee height.
  2. The Position: Step into the loop with your target leg, placing the band just behind the back of the knee. Face the anchor point so there is tension on the band.
  3. The Movement: Start with your knee slightly bent and your heel on the floor. Slowly straighten your leg by pushing your knee back against the resistance of the band until your leg is fully straight.
  4. The Squeeze: Contract your quadriceps firmly at the top of the movement for two seconds.
  5. Repetitions: Perform 3 sets of 15 reps per leg.

Why Brighton Residents Need TKEs

Brighton’s unique landscape—from the steep inclines of Hanover to the uneven pebbles on the beach—places high demands on our knees. TKEs provide “functional” strength that translates directly to walking, climbing stairs, and downhill running.

Physio Tip: Avoid “locking” the knee back with momentum. The movement should be slow, controlled, and driven entirely by the muscles in your thigh.

Reclaim Your Knee Health

If you experience clicking, giving way, or persistent discomfort, a targeted exercise like the TKE might be your first step toward recovery. At Core Clinics, we combine advanced diagnostics with personalized rehab plans to keep you moving.

Contact Core Clinics Brighton today to book an assessment and ensure your knees are performing at their peak.

Do you experience more knee discomfort when walking uphill or descending stairs?

Author Matthew Bateman Categories Uncategorized

We accept BUPA insurance

Navigating Chiropractic Care with Bupa: Your Essential Guide to Health Insurance Cover

Understanding Bupa Chiropractic Cover

If you hold a Bupa health insurance policy and want to access chiropractic treatment, understanding your cover can help you avoid delays and unexpected costs. As one of the UK’s leading private health insurers, Bupa often includes chiropractors within its Osteopathy and Chiropractic Network. This network gives policyholders access to recognised healthcare professionals who meet Bupa’s standards.

Before booking treatment, take time to review your policy benefits and understand exactly what services your insurance cover includes.

Getting Started: Referral and Authorisation

To use your private medical insurance for chiropractic care, you will usually need a GP referral and an authorisation number from Bupa membership services. Once you obtain your authorisation details and membership number, your Bupa-recognised chiropractor can often help manage the claims process.

Bupa uses its own invoicing system rather than relying on the third-party billing companies that many other insurers use. In most cases, recognised practitioners submit eligible treatment invoices directly to Bupa, making the process more straightforward for patients.

Understanding Your Financial Responsibilities

Although your chiropractor may submit invoices on your behalf, you remain responsible for understanding your policy limits, annual allowances, and any excess that applies to your plan.

Bupa communicates directly with policyholders regarding outstanding excess payments. If your treatment costs fall within your excess amount, Bupa may not contribute towards the invoice. Instead, you will need to pay the clinic directly for the outstanding balance.

Checking your excess and annual treatment limits before beginning care can help you avoid unexpected expenses and make the most of your insurance cover.

Confirming Which Services Bupa Covers

Always confirm which treatments your policy covers before attending an appointment. Bupa commonly covers chiropractic and physiotherapy services, but it does not typically cover services such as sports massage.

If a clinic submits a claim for a service outside your authorised benefits, Bupa may decline the claim, leaving you responsible for the cost. To avoid confusion, ensure that your treatment plan matches the chiropractic services authorised under your policy.

Taking a few minutes to verify your cover can save time, reduce stress, and help your treatment progress smoothly.

Author Matthew Bateman Categories Uncategorized

We accept WPA insurance

Navigating WPA Insurance Claims for Chiropractic Care in Brighton

If you are a WPA (Western Provident Association) policyholder in Brighton or Hove, you have access to premium musculoskeletal healthcare. However, many patients at Core Clinics are unsure how to effectively use their private medical insurance for chiropractic treatment. Understanding the WPA insurance claims process is the key to accessing top-tier care without financial stress.

Why WPA Supports Chiropractic Treatment

WPA is recognized for its “Heritage” and “Protocol” plans, which prioritize rehabilitation and preventive care. They value Chiropractic care as an evidence-based solution for back pain, sciatica, and neck tension—common issues for Brighton’s remote workers and active coastal community. By seeking early intervention at Core Clinics, you align with WPA insurance principles of preventing minor aches from becoming chronic injuries.

Simple Steps to Start Your Claim

Navigating the WPA process is straightforward when you follow this clinical roadmap; in fact, WPA insurance makes claims easier with a step-by-step system.

  1. Check Your Benefit Limit: Review your policy via the WPA portal. Most plans include a dedicated budget for “Professional Fees” or “Complementary Medicine.”
  2. Pre-Authorization: Before visiting us at Core Clinics, call WPA to obtain a Pre-Authorization Code. This confirms your specific condition is covered.
  3. GP Referral: Some WPA policies require a quick GP referral. Our Brighton-based team can advise you on the requirements for local surgeries.
  4. Hassle-Free Billing: Bring your membership number and authorization code to your first appointment.

The Core Clinics Advantage

As WPA-recognized providers, Core Clinics adheres to the insurer’s strict clinical standards. We often provide direct billing, settling costs with WPA insurance so you can focus entirely on your recovery.

Note: Be sure to check your policy excess, as this is the initial amount you may need to pay before WPA coverage begins.

Don’t let your benefits go to waste. Contact Core Clinics today to maximize your WPA insurance cover and reclaim your mobility.

Do you have your WPA insurance authorization code ready for your initial assessment?

Author Matthew Bateman Categories Uncategorized

We accept AXA insurance

Managing Back Pain? How Your AXA Insurance Can Help

Living with chronic back pain, neck strain, or persistent joint discomfort can significantly impact your daily life. If you are an AXA health insurance policyholder, relief might be closer and more affordable than you think, especially if you have insurance cover for outpatient treatments. Many AXA private health insurance plans offer comprehensive insurance cover for outpatient treatments, including professional chiropractic care.

By utilizing your insurance benefits, you can address the root cause of your musculoskeletal pain without worrying about heavy out-of-pocket expenses. It is important to be aware of the details regarding your insurance cover before starting treatment.

Why Choose Chiropractic Care?

Chiropractors specialize in spinal health and body alignment. Safe, non-invasive, and drug-free, chiropractic adjustments help to:

  • Alleviate lower back and neck pain
  • Reduce tension headaches
  • Improve joint mobility and posture
  • Enhance overall physical wellness

Combining regular adjustments with your existing wellness routine supports a faster, more permanent recovery. Moreover, regular visits can be easier to manage when you have the right insurance cover in place.

How to Claim Your AXA Chiropractic Benefits

Using your AXA insurance for chiropractic treatment is a straightforward process. To ensure a smooth, hassle-free experience at our clinic, follow these simple steps before booking your initial consultation:

  1. Check Your Policy: Review your AXA health plan or call their customer service team directly. Confirm that your specific policy covers chiropractic care and check if you have an annual session limit or a policy excess to pay.
  2. Get a GP Referral: Some AXA insurance policies require a quick referral from your General Practitioner (GP) or a specialist before they will approve alternative therapies.
  3. Obtain an Authorization Code: Once approved, AXA will provide you with a unique pre-authorization code and confirm your allocated number of sessions.
  4. Book Your Appointment: Bring your AXA membership number and authorization code to our clinic. We can often handle the paperwork and bill AXA directly.

Don’t let pain dictate your lifestyle. With reliable insurance cover, you can access the care you need. Contact us today to schedule your appointment and take your first step toward pain-free living using your AXA insurance coverage.

Author Matthew Bateman Categories BACK, CORE + HIPS, HOME EXERCISES, STRETCHES

SIJ self manipulation 2 | Brighton Chiropractor

SIJ self manipulation 2 | Brighton Chiropractor. In this post, we will discuss effective techniques for SIJ self manipulation that you can try at home. If you are curious about SIJ self manipulation and want practical advice, you are in the right place.

SIJ Self-Manipulation: Is It Safe to Crack Your Own Pelvis?

If you suffer from lower back pain, hip stiffness, or a deep ache in your buttocks, you might be dealing with Sacroiliac (SI) joint dysfunction. When that area feels locked up, the urge to twist, pop, or stretch until you feel a satisfying “crack” is incredibly tempting. Many people attempt manipulating their own SIJ, but self manipulation can be unsafe.

However, attempting SIJ self-manipulation can often do more harm than good. Understanding how the sacroiliac joint works is essential before attempting to adjust it at home.

The Risks of DIY Joint Cracking

The SI joints connect your spine to your pelvis. Unlike your knuckles or neck, these joints are built for stability, not mobility. They are supported by a powerful network of strong ligaments meant to absorb shock. Yet, self manipulation of the SIJ may put these ligaments at risk.

When you try to self-manipulate your SI joint by forcefully twisting your lower body, you usually aren’t releasing the stuck joint at all. Instead, you are likely hyper-extending the hypermobile joints directly above or below it. This can lead to:

  • Ligament Laxity: Stretching out the ligaments, making the pelvis even more unstable.
  • Increased Inflammation: Aggravating the surrounding nerves and worsening your pain.
  • Muscle Spasms: Triggering defensive muscle guarding as your body tries to protect the unstable joint.

Safe Alternatives to Relief at Home

Instead of forcing a pop, focus on gentle mobilization and stabilization exercises. These alternatives are safer than SIJ self manipulation performed at home.

  • The Knee-to-Chest Stretch: Lie on your back and gently pull one knee toward your chest to subtly reset the pelvis.
  • Glute Bridges: Squeeze your glutes and lift your hips to build the strength needed to keep the SI joint in its proper place.

Professional Care for Lasting Relief

If your pelvis constantly feels out of alignment, it is time to skip the self-manipulation and see a professional. Chiropractors use targeted, precise adjustments to restore proper alignment to the SI joint safely, without straining the surrounding ligaments. For anyone frustrated with SIJ manipulation on their own, professional help offers lasting relief.

Stop the cycle of temporary cracking and painful rebounds. Contact our clinic today to book a comprehensive pelvic assessment and find lasting, safe relief.

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