Compex muscle stimulationWe offer our clients a complete body treatment for their injuries. . This sometimes includes treatments such as Compex muscle stimulation. . Using an electronic medical device with electrode pads, electro stimulation works by applying gentle, external electrical style pulses to your muscles to stimulate them. . Following identification of muscles which may be weak, electro stimulation is used to: - strengthen the weak muscles - assist these muscles during rehabilitation - reduce swelling - relieve pain - aid recovery, speeding up treatment time . A very common use is when recovering from a knee injury and a certain muscle called vastus medialis oblique (VMO) becomes inhibited and this is one of the main protectors of the knee. We therefore stimulate this muscle to strengthen and protect the knee.
Posted by Holcombe Health Clinic on Friday, 11 June 2021
Foam rolling🤔 Foam rolling: is this the panacea for improving flexibility and performance? . What is it? - a simple self-massage technique in which the targeted muscle and fascia is rolled and compressed using a foam roller device . Which muscles can you foam roll? - any major muscle group including the quadriceps, hamstrings, calves and muscles of the upper back . What are the main aims? - by stimulating receptors in the fascia, to reduce myofascial tightness, which can contribute to reduced range of movement and blood flow . Outcome? - is thought to aid flexibility, recovery and sporting performance . How long should we do this for? - try 3-5 sets of 20-30 second repetitions - 3-5 times a week performed on a consistent basis can have longer term effects on flexibility . 👇 - avoid breath holding - don’t push into pain . How long do these effects last? - generally the positive effects are short-lived (around 10 minutes), so may be used as part of your warm up prior to a walk, a gym programme or your preferred sport . - there is some evidence that foam rolling can also reduce delayed onset of muscle soreness (DOMS) after a hard workout . However, we do need more research to support these reported effects. . Why not explore the effects of the foam roller for yourself if you are looking to help improve your performance? . ‼️ if you are carrying an ongoing injury or experiencing persistent pain, it is very important that you seek professional help to address the underlying cause rather than just looking for symptomatic relief . ⁉️ if you are unsure whether you can use a foam roller because you have an underlying health condition, please give us a call for advice . Happy rolling! 😊
Posted by Holcombe Health Clinic on Saturday, 1 May 2021
🧘🏾♀️Yogalates is for everyone and we have something for everyone with both online and face-to-face classes in the studio. . Featuring guest appearance from Darcy joining Lisa on the mat during our online Monday class! . Do your dogs join you on the mat too? Comment with pictures; we’d love to see them!
Posted by Holcombe Health Clinic on Tuesday, 8 June 2021
Russian twists😁 Happy Monday everyone. What activities are you planning now that outdoor sports are permitted? . 🏊♀️🏊♂️Open water or outdoor swimming maybe? Lovely in the sunshine but a little chilly! 🥶 . Is your body swim ready? . We suggest incorporating a number of swim-focused exercises into your routine to build strength in the core and the muscles heavily involved in swimming. . Let’s start with Russian twists 👇 . 🏊♀️ Body rotation is fundamental to open water swimming, helping to create a more efficient stroke, with increased glide per stroke and less energy expenditure . Sitting down with both legs raised in the air, twist your hips while holding a medicine ball or weights. Extend as much as you can to really feel the benefits. Try 8 sets of 18 repetitions, or work with time - 6 x 20 seconds, for example. . Keep an eye out for the next exercise in the series; let us know how you get on, both with the exercise or the swim! Enjoy ☺️
Posted by Holcombe Health Clinic on Monday, 29 March 2021
Stretch for hip flexorsFeeling pain in your hip flexors? 😰 . Been sitting for prolonged periods? . 🚴♂️Or maybe you are a keen cyclist and therefore prone to tight hips? . Take a look at this gentle stretch to provide relief. 😅 . Though almost everyone can benefit from stretching out the hips more often, thanks to our sedentary lifestyle. . You also may need to strengthen specific muscles such as the piriformis or the glutes. . If you have been experiencing problems or are struggling with pain in the hips, please do give us a call; we are here to help you out.
Posted by Holcombe Health Clinic on Friday, 26 February 2021
🏊♀️💪 Mountain climbers: final swim strengthening exercise in series . As well as skipping, another way to help with explosive leg work is performing mountain climbers. . More specific to swimming, they not only work your leg resistance but also improve your general swim position. . Your arms and shoulders are involved, the core is working hard and the whole body is active as it would be while swimming. . Try 60 seconds of skipping followed by 30 climbers, doing 4 to 8 sets. . To recap the series of exercises to include in your routine: - Russian twists - planking - push ups - skipping - mountain climbers . With pools open now, hopefully the swimming fans amongst you have managed to get into the water, either outside or in! . Be great to hear whether these exercises help your swim performance! . Enjoy 😊🏊♀️
Posted by Holcombe Health Clinic on Wednesday, 14 April 2021
Our feet work so hard for us; now it’s time to put them up and relax. . 👇lovely and relaxing reflexology . Reflexology treatments available again with Geraldine from 13th April. 😊
Posted by Holcombe Health Clinic on Friday, 12 March 2021
Yogalates strengthening and stretching✅ this strengthening and stretching exercise ticks all the boxes if you are sitting a lot! . Do it daily and you will notice the difference in your back and hips! 🧘♂️ . And don’t forget to book online at holcombehealthclinic.co.uk for the next month of eight online Yogalates classes (with recordings) starting Thursday 3rd June at 9.30am. . Physio-led, fun full-body workout classes focusing on 👇 •core•back•mobility•flexibility•leg&bum workout•balance•resistance•hip opening• leg&arm strength•relaxation• . Already signed up or a regular? Comment below using three words to best describe the classes and tag a friend to join us. 😊
Posted by Holcombe Health Clinic on Friday, 28 May 2021
Clam: gluteus medius strengthening🦵Assess, treat and educate: exercise therapy Exercise 2 . Clam to strengthen gluteus medius to help stabilise the hip flexor further . These exercises are the start of a progression as the strength increases 💪 .
Posted by Holcombe Health Clinic on Friday, 5 March 2021
Hand reflexology and relaxationNeed some down time this weekend? Watch this short video from Geraldine on hand reflexology, relaxation and breathing - it’s so soothing!
Posted by Holcombe Health Clinic on Saturday, 13 February 2021
👉Glutes and more glutes! Are you struggling with back or knee pain or poor pelvic stability? . Maybe your glutes need strengthening . 🔎 Let’s take a closer look at these gluteal muscles (gluteus maximus, medius, minimus), the largest and strongest in your body, helping with balance and basically staying upright, responsible for: . - controlling hip extension - controlling internal rotation of hip - abduction of the hip . 👉Why are strong glutes important? . - proper pelvic alignment - propulsion during running/walking - single limb stance support . 👍 Benefits of strengthening your glutes: . ✅ reduced back pain: strong glutes are essential to lower back health, helping to stabilise the pelvis, acting as a support for the lower back during exercise and our day-to-day lives . ✅ improved posture: if your glutes are weak, the large muscle in your lower back (latissimus dorsi) overcompensates, pulling the torso and shoulders out of position. If your hip flexors are stronger than your glutes, they can pull your pelvis into an unnatural alignment causing bad posture, discomfort and pain . ✅ injury prevention and reduced knee pain: weak glutes can cause instability at the hip, putting extra strain on the knees and ankles, sometimes causing lateral patellar tracking, a common source of knee pain for many people . ✅ increased performance: strong glutes are key to improving performance, power, workout and exercise efficiency, responsible for accelerating, decelerating, changing direction and creating explosive power in jumps . 💪 Strengthening exercises: - lunges - glute bridge - donkey kicks - squats - monster walks . ☝️Does any of the above strike a chord and you would like to take action? . 👉 Our online Yogalates Club is a good place to start or do call us on 01634 817242 for further advice or to book an assessment. #glutes #glutestrengthening #injuryprevention #strongglutes #hipextension #hipabduction #pelvicalignment #goodposture #kneepain #lowerbackpain #kentphysio #kentinjuryprevention #yogalates #holcombehealthclinic
Posted by Holcombe Health Clinic on Wednesday, 21 October 2020
Planking: strengthening exercise for golf🏌️♂️How are you progressing with our strengthening exercises to help improve your golf swing? Not ideal weather conditions for golf at the moment but you can continue with your physical conditioning! . Remember consistency is key. If you incorporate a regular routine of sport-specific strength and flexibility exercises into your workout, you should begin to see your performance improve within a few weeks. . 👀 Today all eyes on planking 👇 Front and side plank: this series helps to activate your core muscles, which promote stability and strength in the torso 1. Lying face down, place palms flat on the floor 2. Tuck your toes under, roll your shoulders onto your back, away from your ears, and push away from the floor 3. Keep your back flat and engage your abdominal muscles 4. Hold for 20 to 60 seconds and release back down onto the floor 5. Repeat 3 to 5 times To do a side plank, start by lying on your side with your legs stacked 1. Rest your body on your forearm, shoulder directly over your elbow 2. Lift your hips so that your body is in a straight line 3. Hold for 20 to 60 seconds and lower back down 4. Repeat 3 to 5 times on each side 🏷 Tag a friend to share the exercises and let us know how you are getting on!
Posted by Holcombe Health Clinic on Thursday, 20 May 2021
Ankle mobilisation exercise: continuing our focus on feet🦶🦶 Are you feeling stiffness in your ankle or tightness in your calf? . 👇Take a look at this short ankle mobilisation exercise. Maybe try it out prior to a walk or run? . Don’t forget about your feet! Call us if you need any help.
Posted by Holcombe Health Clinic on Wednesday, 10 March 2021
Hip flexor strengthening exercise🦵Assess, treat and educate: exercise therapy . As promised, here are the strengthening exercises prescribed to the young triathlete with a weaker right hip flexor . Using a resistance band (colour of band dependent on each individual’s needs), performed both sides slowly with clear and precise instructions from the physio to work to point of fatigue only. Importance of good technique and performing quality exercises was emphasised. . 1 Hip flexor strengthening in lying . 2 Clam to strengthen gluteus medius to help stabilise the hip flexor further (video clip to follow in separate post) . These exercises are the start of a progression as the strength increases 💪 . 👉 Look out for updates as the exercise therapy programme progresses
Posted by Holcombe Health Clinic on Friday, 5 March 2021
Contracting and relaxing our pelvic floor musclesLast in the series of video clips educating us how to contract and as importantly to relax our pelvic floor muscles. . Still struggling or have some questions? We are here to help so please just give us a call.
Posted by Holcombe Health Clinic on Wednesday, 3 February 2021