16Jul2025

Matthew Bateman CORE + HIPS, HOME EXERCISES

Core Strengthening routine

Elevate Your Stability: The Ultimate Core Strengthening Routine at Brighton Physiotherapy

When most people think of “the core,” they envision six-pack abs. However, as any Brighton Physiotherapist will tell you, your core is actually a complex 360-degree cylinder of muscle that stabilizes your entire spine. Whether you are navigating the uneven pebbles of Brighton Beach or training for the Brighton Marathon, a robust core is the foundation of every movement you make. In fact, developing core strengthening safely improves almost every activity.

Beyond the Crunch: Why Core Strength Matters

A weak core often manifests as chronic lower back pain, poor posture, and decreased athletic power. At Brighton Physiotherapy, we prioritize “functional stability.” This means training your muscles to work together to support your torso, protecting your discs and nerves from unnecessary shear forces. The process prioritizes not only strength, but also purposeful core strengthening for complete physical wellbeing.

The Essential 3-Move Routine

You don’t need a gym membership to build a resilient midsection. Incorporate these three clinical favorites into your daily habit and enjoy the results of evidence-based strengthening core practices:

The Dead Bug: Lie on your back with arms raised and knees at 90 degrees. Slowly lower the opposite arm and leg toward the floor while keeping your lower back pressed firmly against the ground. This builds lumbar stability.
The Bird-Dog: From all fours, extend your right arm and left leg simultaneously. Focus on keeping your hips level like a tabletop. This targets the multifidus and glutes.
The Modified Side Plank: Prop yourself up on your forearm and knees (or feet for a challenge). This strengthens the obliques and quadratus lumborum, essential for lateral stability.

Local Benefits for Brighton Residents

From the steep inclines of Hanover to the windy gusts along the Promenade, Brighton’s geography demands a stable center of gravity. Implementing a consistent regimen for strengthening your core can be a game changer for city living. A dedicated core routine improves balance—essential for our older residents—and enhances force transfer for the city’s many cyclists and kitesurfers.

Physio Insight: Core strength is about endurance, not just power. It’s better to perform a move perfectly for 20 seconds than to struggle through a minute with poor form.

Take the Next Step

If you’re struggling with recurring back issues or feel “weak in the middle,” it’s time for a professional tune-up. Our team at Brighton Physiotherapy provides personalized biomechanical assessments to identify which specific core muscles are letting you down. As a result, a renewed focus on strengthening your core can transform your physical health and reduce pain.

Book your consultation today and build a foundation that lasts.

Are you looking to strengthen your core for a specific sport, or are you primarily focused on relieving daily back discomfort? If so, our Brighton team specializes in creative core strengthening programs to fit your needs.

25Mar2025

Matthew Bateman CORE + HIPS, HOME EXERCISES, STRETCHES

Pigeon Stretch | Brighton Physiotherapy

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, which are areas commonly associated with stiffness and discomfort due to prolonged sitting, poor posture, or physical strain.

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, improving mobility and promoting 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.

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, while extending the opposite leg straight behind the body. 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.

When combined with chiropractic adjustments, the pigeon stretch 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.

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 routinely.

25Mar2025

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

Seated Figure Four Stretch | Brighton Physiotherapy

Brighton Physiotherapy: The Seated Figure Four Stretch is a highly effective mobility exercise frequently recommended by Brighton Physiotherapy professionals to relieve tension in the hips, glutes, and lower back. This simple stretch is particularly beneficial for people experiencing hip tightness, piriformis discomfort, sciatica symptoms, or stiffness caused by prolonged sitting. At Brighton Physiotherapy clinics, the Seated Figure Four Stretch is commonly included in rehabilitation programmes designed to improve flexibility, mobility, and overall movement quality.

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. Keeping your back straight, 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, then slowly return to the starting position before switching sides. Brighton Physiotherapy specialists recommend repeating the stretch several times daily to help improve hip mobility and reduce muscular tension.

The Seated Figure Four Stretch is widely used in Brighton Physiotherapy treatment plans because it is safe, low impact, and suitable for most fitness levels. It is especially helpful for office workers, runners, cyclists, and individuals recovering from lower back or hip injuries. Regular stretching can support better posture, increase flexibility, and reduce pressure on the lower spine and surrounding muscles.

At Brighton Physiotherapy, patients are guided on the correct technique to ensure the stretch is performed safely and effectively. Proper form is essential to maximise results and minimise strain. Incorporating the Seated Figure Four Stretch into a daily routine may help prevent recurring discomfort and improve long-term joint health.

If you experience ongoing hip pain, reduced mobility, or lower back discomfort, the experienced team at Brighton Physiotherapy can provide personalised assessment and treatment to support your recovery and physical wellbeing.

25Mar2025

Matthew Bateman CORE + HIPS, HOME EXERCISES

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

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.
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).
Square the hips: Keep your standing leg straight and your hips pointing forward.
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.
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!

21Jan2025

Matthew Bateman 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.

21Jan2025

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

SIJ self manipulation 1 | Brighton Chiropractor

The Hidden Risks of SI Joint Self-Manipulation: Why “Self-Cracking” Hurts More Than It Helps

Have you ever stood up from your desk, twisted your hips, and welcomed that loud pop in your lower back? If you suffer from sacroiliac (SI) joint dysfunction, that SIJ self manipulation might feel like instant relief. However, trying to “self-crack” your pelvis at home could actually be prolonging your lower back pain and driving you closer to a chronic injury.

Understanding the true mechanics of sacroiliac relief reveals why professional chiropractic care is essential for lasting recovery. It is important to note that SIJ self manipulation carries hidden risks.

Why Self-Cracking Gives False Relief

The SI joints connect your spine to your pelvis, acting as crucial shock absorbers. When your pelvis feels tight or locked up, twisting to force a “pop” releases endorphins and temporarily stretches surrounding muscles.

However, you aren’t actually realigning the joint. Because the SI joint is tightly bound by dense ligaments, forcing a pop usually mobilizes the hypermobile joints above or below the problem area. This creates a cycle of temporary relief followed by recurring, deeper stiffness.

The Dangers of Pelvic Instability

Consistently practicing SI joint self-manipulation can lead to micro-trauma. Repeatedly forcing the joint beyond its normal range of motion stretches the supporting ligaments. Over time, this leads to ligament laxity, causing chronic pelvic instability, muscle spasms, and localized pain in the buttocks or groin that mimics sciatica. SIJ self manipulation increases your risk of these outcomes.

How Chiropractic Care Resolves SI Joint Pain

Instead of aggressive twisting at home, safe recovery requires precision. A licensed chiropractor uses targeted manual therapy to restore proper mechanics:

HVLA Adjustments: High-Velocity, Low-Amplitude thrusts precisely target the restricted joint without over-stretching the surrounding ligaments.
Gentle Mobilization: Low-force techniques gently guide the pelvis back into alignment.
Targeted Rehabilitation: Combining manual care with core-stabilizing exercises ensures the pelvis remains balanced and supported.

Stop the cycle of temporary fixes. Though it may be tempting, SIJ self manipulation is not a safe alternative to professional care. If you are struggling with stubborn lower back or hip pain, schedule a comprehensive pelvic evaluation today to find true, long-term relief.

14Jan2025

Matthew Bateman CORE + HIPS, HOME EXERCISES, STRETCHES

Advanced Hip Stretching 1 | Brighton Chiropractor

Unlock Your Mobility: Advanced Hip Stretching from Your Brighton Chiropractor

Whether you are training for the Brighton Marathon, cycling along the South Downs, or spending long hours sitting at a desk in the North Laine, your hips endure incredible daily strain. Tight hips don’t just restrict your movement; they pull your pelvis out of alignment, creating a domino effect that leads to lower back pain, knee strain, and poor posture. Anyone experiencing these issues would benefit from advanced approaches to hip stretching.

When basic stretches no longer provide relief, it is time to upgrade to more advanced hip stretching techniques for improved mobility and joint health.

Moving Beyond Basic Stretches: The 90/90 Stretch

Most people are familiar with the standard lunge stretch, but targeting the deep hip rotators and capsule requires a dynamic, multi-planar approach. The 90/90 stretch is an exceptional advanced movement for opening up both internal and external hip rotation. This drill is a cornerstone in advanced stretching for hips.

The Setup: Sit on the floor and place your right leg in front of you, bent at a 90-degree angle. Position your left leg to the side, also bent at a 90-degree angle.
External Rotation: Keeping your spine long and tall, gently hinge forward from your hips over your front leg until you feel a deep stretch in your right glute. Hold for 30 seconds.
Internal Rotation: Sit back up, brace your core, and gently rotate your torso toward your back hip, pressing your left thigh firmly into the floor.

Why Structural Alignment Matters

Advanced stretching is highly effective, but it only works if the underlying joint is moving correctly. If your pelvis or lumbar spine is misaligned, stretching tight muscles can actually cause further joint instability. In the context of advanced hip stretching routines, structural alignment is crucial to gain the full benefits.

Our Brighton chiropractic clinic specializes in restoring proper pelvic biomechanics. By combining targeted adjustments with tailored dynamic mobility work, we unlock locked joints, reduce muscle guarding, and help you achieve lasting flexibility. Ready to move without limits? Book a comprehensive hip and pelvic assessment with our Brighton team today for your advanced hip stretching needs.

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

3Jan2025

Matthew Bateman CORE + HIPS, HOME EXERCISES, STRETCHES