How to make your own “Peanut” self care tool

How to make your own “Peanut” self care tool

One of the most useful tools I use in my Myofascial Release Self Care classes is the peanut.  This is a specialised piece of equipment that is not particularly cheap (Amazon have ones from £7, however the Blackroll one is £15.) I’m really not sure I would want a...
Breathing exercise for Covid-19

Breathing exercise for Covid-19

So, I saw and shared a video from a doctor and a nurse about a breathing exercise that can really help if you have Covid-19. The UK hospital doctor, Dr Sarfaraz Munshi, from Queens Hospital describes a vital breathing technique for coronavirus (Covid-19) sufferers...
Sciatic nerve floss

Sciatic nerve floss

This is a movement that I do to help maintain the health and mobility of my sciatic nerve.  This nerve runs from the lumbar spine, through the pelvis, down the back of the leg all the way to the foot.  It includes the longest cells in the body, which are the single...
Flank and low back – QL stretch

Flank and low back – QL stretch

Th following stretches look to get to the side of the body, and also the side of the lumbar spine.  The muscles that is particularly targeted is the Quadratus Lumborum (QL for short, and because it’s easier to say). The QL runs from the lowest ribs, the...
Cat Stretch

Cat Stretch

The cat stretches are a classic for spinal movement and mobility.  The are also often called the Cat/Cow movements, although to be honest I can never remember which is which, so I tend to just call them the Cat stretches, with dipped cat and arched cat if I have to...
Front of thigh, or Quad stretches

Front of thigh, or Quad stretches

The quads are a group of four muscles that form the front of the thigh.  The meet at the knee cap and help to straighten the knee, but also help to slow down the bending of the knee when we go to sit down or going down stairs.  The muscles are: Rectus Femoris.  This...