Core Chiropractic Brighton, 2 Circus Parade, New England Road, Brighton, BN1 4GW
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Tag Archives: brighton back pain

Author Matthew Bateman Categories 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.

Author Matthew Bateman Categories HOME EXERCISES, POSTURE, SHOULDERS, STRETCHES, UPPER BODY

External Rotation Shoulder Stretch (overhead stretch with cane)

Optimize Your Overhead Reach: The External Rotation Shoulder Stretch with Cane

For the active community in Brighton—from the sea swimmers at the West Pier to the racket sports enthusiasts at Withdean—shoulder mobility is the key to longevity. One of the most frequent limitations we see at Brighton Physiotherapy is a lack of overhead external rotation. When this movement is restricted, activities like reaching for a high shelf or performing a tennis serve can lead to painful impingement.

The External Rotation Shoulder Stretch using a cane (or a broomstick) is a clinical gold standard for safely expanding your range of motion.

Why Use a Cane?

Unlike “passive” stretches where you gravity-hang, using a cane allows for precise, controlled leverage. It enables you to push the shoulder into a deeper range of external rotation while keeping the joint centered in the socket. This is particularly beneficial for those recovering from “frozen shoulder” (adhesive capsulitis) or post-operative stiffness.

How to Perform the Overhead Cane Stretch

To maximize results and protect your rotator cuff, follow this guided technique:

  1. The Setup: Stand tall or sit upright. Hold a cane (or PVC pipe) in both hands.
  2. Position the Target Arm: Lift your affected arm so your elbow is at shoulder height, bent at a 90-degree angle (the “high-five” position).
  3. The Leverage: Hold the bottom of the cane with your “good” hand. Pass the top of the cane behind your target arm’s elbow and grasp the top with the target hand.
  4. The Stretch: Using your bottom hand, gently push the cane forward. This will leverage your target hand and forearm backward, rotating the shoulder externally.
  5. Hold: Keep your shoulder blade tucked down and back. Hold for 30 seconds, breathing into the tension.

Clinical Benefits for Brighton Patients

  • Impingement Prevention: Clears space under the acromion bone to prevent “pinching.”
  • Postural Correction: Counters the internal rotation caused by long hours of cycling or office work.
  • Enhanced Athleticism: Vital for improving the “cocking phase” in throwing or overhead sports.

Physio Note: If you feel a sharp pinch in the top of the shoulder, reduce the height of your elbow slightly. The stretch should feel like a deep “opening” in the front of the joint.

Professional Guidance at Brighton Physiotherapy

If you are experiencing “clicking” or sharp pain during overhead movements, a DIY approach may not be enough. At Brighton Physiotherapy, we provide comprehensive shoulder screens to differentiate between simple tightness and structural issues like labral tears.

Reclaim your overhead mobility today—contact our Brighton clinic for an expert consultation.

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

Brighton Chiropractor | Hip 90 Leg Abductions

Brighton Chiropractor | Hip 90 deg Abductions Great exercise to strengthen and stretch the hips, glutes and ease the lower back. The hip abductor muscles help to raise your leg to the side, away from your body. They also help support your pelvis when you’re standing on one leg. When these muscles are weak, it can affect your balance and mobility. It can also cause low back pain due to instability. This exercise is also very beneficial for runners.

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

Plank Variations | Brighton Chiropractor

Plank Variations | Brighton Chiropractor Matt Bateman shows you how to do variations of the common plank that wont cause of exacerbate any back pain

People with history of back pain may not benefit from the stand high or elbow plank because at some point the back will arch. If this happens then pressure can build on the low back joints or discs and this can cause more pain

Moving the leg in these positions can avoid dropping the back into an arch but also activate a short weak psoas which is always a key aggravation to back pain

Work on these plank variations to avoid the common plank causing any issues

Author Matthew Bateman Categories BACK, CORE + HIPS, POSTURE, SHOULDERS, STRETCHES, UPPER BODY

Brugger Relife Position | Brighton Chiropractor

Brugger Relief Position | Brighton Chiropractor Matt Bateman shows a simple postural exercise which can be done at home or in the office environment to reset the shoulders against creeping forward

Forward Hunched shoulders is something that occurs when the arms lean forward towards a computer screen etc especially when in a seated position

Practice this exercise every hour when seated for 5 x 5 second hold

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

Psoas March | Brighton Chiropractor

Psoas March | Brighton Chiropractor video is a great exercise used to strengthen the core while the psoas muscles is elongating and isometrically contracting

Complete 3 sets of 8 reps daily or when you do a core session

The psoas (hip flexor) is a real problem in low back pain. It can cause low back pain, it can occur during low back pain then stop the back getting better and it can cause faulty movement patterns ongoing

For further help and information go to www.ccsussex.co.uk/homeexercise

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