physiotherapist Archives

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.

16Jul2025

Matthew Bateman 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:

The Setup: Stand tall or sit upright. Hold a cane (or PVC pipe) in both hands.
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).
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.
The Stretch: Using your bottom hand, gently push the cane forward. This will leverage your target hand and forearm backward, rotating the shoulder externally.
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.

25Mar2025

Matthew Bateman HOME EXERCISES, LEGS + FEET, STRETCHES

Peroneus Stretch | Brighton Physiotherapy

The peroneus stretch is an important exercise used to improve flexibility and relieve tension in the peroneal muscles, which are located along the outer side of the lower leg. These muscles, called the peroneus longus and peroneus brevis, play a major role in stabilizing the ankle and supporting foot movement during activities such as walking, running, jumping, and balancing. Because these muscles are heavily involved in daily movement, they can become tight or overworked, especially in athletes, runners, dancers, or individuals who spend long periods standing. If you’re interested in learning more about the benefits and proper technique of the Peroneus Stretch, the following guide will explain how to safely and effectively perform it.

One of the most common ways to perform the peroneus stretch is by sitting on the floor with both legs extended. The ankle is gently rotated inward while the toes are pointed slightly downward. This movement stretches the outer calf and ankle region where the peroneal muscles are located. The stretch should be held for around 20 to 30 seconds and repeated several times on each leg. Proper breathing and controlled movement are important to avoid strain or discomfort. The stretch should feel mild and relaxing rather than painful.

Regular practice of the peroneus stretch offers several physical benefits. It helps increase flexibility and range of motion in the ankle joint, which can improve balance and overall movement efficiency. Stretching the peroneal muscles may also reduce the risk of ankle sprains and muscle tightness caused by overuse. In rehabilitation settings, the stretch is often recommended after minor ankle injuries to restore mobility and support recovery.

In addition to injury prevention, the peroneus stretch can improve circulation and reduce muscle fatigue after exercise. It is commonly included in warm-up and cool-down routines for sports and fitness activities. By maintaining flexible and healthy peroneal muscles, individuals can support better posture, stability, and lower-leg function. Consistently performing this simple stretch contributes to long-term ankle health and improved physical performance in everyday activities and athletic movement.

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!

25Mar2025

Matthew Bateman HOME EXERCISES, LEGS + FEET

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:

The Setup: Anchor a sturdy resistance band to a fixed point (like a heavy table leg) at knee height.
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.
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.
The Squeeze: Contract your quadriceps firmly at the top of the movement for two seconds.
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?

15Oct2021

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