Liverpool Chiropractic & Sport Injury Clinic

17/11/2025

✨ Worried about your posture? Start mastering these 6 fundamental postural habits.
Small daily actions = big long-term change. Save this and start today 👇
1️⃣ Reset + change your posture hourly
Set a timer. Every hour: get up, move, shift positions, walk for a minute, or drop into a quick Brügger relief position to unload your spine.
2️⃣ Do a posture reset every 2–3 hours
30–60 seconds of activation goes a long way:
• Glute bridges
• Seated reverse flys (mid/low traps)
• Serratus anterior activation
These “micro-sets” wake up your postural muscles fast.
3️⃣ Reverse your posture for 10 min in the evening
Unload + lengthen after a day of sitting. Try:
• 90/90 breathing
• Gentle back extension over a foam roller
• Any position that restores the opposite of your daily posture.
4️⃣ Daily body maintenance (10+ minutes)
A simple 5-exercise routine, 1 minute each, 2 rounds.
Focus on your weak links: hip mobility, thoracic mobility, glutes, mid-lower traps, serratus anterior, deep neck flexors.
This is deeper than a reset — think maintenance + rebuild.
5️⃣ Functional strength training (3x/week)
Follow a structured program with a 3:1 pull-to-push ratio.
If you train 3 days/week → 2 pull-focused days + 1 push.
Build the muscles that hold you up, not just the ones you see in the mirror.
6️⃣ 5-minute breathwork before bed
90/90 position.
Inhale 4 through your nose → exhale 8 through your mouth.
Long exhales switch you into parasympathetic mode, engage side abs, drop the ribs, and stack your posture before sleep. 😌
💡 Posture isn’t about standing up straight — it’s daily habits done consistently.
Start with one or two and build your routine over time.

11/11/2025

It’s not luck — it’s precision. Every click, every move, perfectly aligned. 🧠💪

10/11/2025

Shoulder pain when you bench? Try these 3 quick fixes to press pain-free 💪🔥

06/11/2025

Your heart doesn’t just beat — it communicates. 💓
Heart Rate Variability (HRV) is one of the best indicators of how well your body adapts to stress. A higher HRV = better resilience, recovery, and balance in your nervous system. 🌿
Chiropractic care helps restore proper nerve communication, improving your body’s ability to self-regulate — and yes, that means better HRV too! 🙌

Top-Rated chiropractor in Liverpool helping with back pain, neck pain, sciatica, and headaches. Book your New Patient Special Offer today.

05/11/2025

Who else needs this shoulder release? 🙋‍♂️💆‍♀️

03/11/2025

Fix Your Upper Crossed Posture 💪🏽
Say goodbye to rounded shoulders and neck tension with these 5 corrective moves 👇🏽

1️⃣ 90/90 Parasympathetic Breathing — Reset your breathing & teach your ribs to move right.
2️⃣ 90/90 Floor Angels — Improve scapular control + engage your core.
3️⃣ Thoracic Foam Rolling — Mobilise your mid-back and open up your posture.
4️⃣ Face Pulls — Strengthen those neglected upper back muscles.
5️⃣ Prone Prisoner Shoulder Rotations — Build control & stability through the shoulder blades.

🔥 Do these 3–4x a week and feel your posture transform.

💡 Save this post and tag someone who hunches at their desk all day!

23/10/2025

✨ Your Body Craves These 6 Things ✨

Not just for looks — for longevity, strength, and balance. 🧠💪🌿

1. Hands-on care 🤲
2. Daily movement 🚶‍♀️
3. Strength training 🏋️
4. Nutritious foods 🥦
5. Stress management & mental well-being 🧘
6. Quality sleep 😴
7.
These aren’t “extras” — they’re essentials.
Start nourishing your body in the ways it’s asking for. 🌱
Which one are you focusing on this week? 👇

22/10/2025

Satisfying cracks only 😎

21/10/2025

Do you get back pain when standing too long? 🚶‍♂️🔥

Try these 3 game-changing fixes and feel the difference 🙌

17/10/2025

That weekend feeling… unlocked 😎

15/10/2025

Shoulder Pain? Here’s How I’d Approach It 👇

When it comes to shoulder pain — whether from training, posture, or daily life — I like to build from the ground up:

Mobility ➝ Control ➝ Strength ➝ Load

1. Tx Mobility, Shoulder Positioning & Scapular Control
Before smashing your rotator cuff with exercises, I want good movement first.
This means creating space, improving positioning, and teaching the shoulder blade to move well.

✅ Drills I like:
🧘 Foam Rolling T-spine + Extensions
🌀 Thread the Needle
🙆 Child’s Pose Lat Stretch
🫱 Dynamic Pec Stretches
💪 Serratus Anterior Work (Scap Push-Ups, Wall Slides, etc.)

👉 Think of this as “clearing the runway” for your shoulder to move properly.

2. Isometric Strengthening of the Shoulder Complex
Once movement’s better, I want to build stability and tolerance through isometric loading.

This helps reduce pain and gives the joint some “armor.”

✅ Drills I like:
🏋️ KB Inverted Carries
🤸 Kneeling Press-Up Shoulder Taps
✋ Isometric External Rotation (against a wall or towel roll)

👉 These are great early-stage exercises that build endurance and control without aggravating pain.

3. Eccentric ➝ Concentric Strengthening (Rotator Cuff Focus)

Finally, I’ll load the tissues in a more traditional way.
Eccentric work is especially helpful for tendon health and tissue remodeling.

✅ Drills I like:
🏋️‍♀️ Scaption with Bands (slow lower)
💥 Side-Lying DB External Rotation
🚀 Band External Rotation (controlled tempo)
🫱 Optional: Prone Y/T/W for accessory cuff and scap stabilisers
👉 Progress these over time: more range, load, control.

📝 Key Reminder:
Focus on quality of movement over heavy weights.
If pain increases significantly → regress and address technique.

Consistency matters more than complexity.

14/10/2025

If I had tight hips… this is what I’d do 👇

1️⃣ Stop Focussing on Stretching 
Tight muscles are often protecting, not just short. If the nervous system doesn’t feel stable, it’ll keep that tension no matter how much you stretch.

2️⃣ Strengthen what’s tight
Especially: the lateral core, iliopsoas, adductors, glutes, and hamstrings.

My go-to’s:
• 1 Leg Glute Bridge Hold 
• Copenhagen Plank 
• Side Plank Clam 
• Dead Bug 
• Fire Hydrant

3️⃣ Let the body feel safe
When your body senses stability, it stops gripping. That’s when range improves — not because you forced it, but because it let go.

🧠 Strong hips are mobile hips. Mobility isn’t something you stretch into — it’s something you earn.

💬 Save this if you’re done with endless hip stretches that don’t stick.