Stay Physio, London (2025)

30/03/2021

📢If you feel pain or tension in your jaw try this easy 3 massage movements to release it‼️

✅Did you know?
▶️ You may clench your jaw together in times of stress during the day.
▶️ You may grind your teeth at night and not even realize that you do this.
▶️ If you grind your teeth and clench your jaw it has been suggested that this can act as a trigger for headaches, particularly tension-type headache and even migraine.

Perform these 3 massage movements slowly and gently for at least 30 seconds each ⏱️

✅ Let me know if it helped ☺️
‼️If you like it - share 👍

22/03/2021

❗️❗️❗️ This week’s routine ❗️❗️❗️

✅ If you feel that you need to stretch your shoulders and mid-back after sitting all day ▶️ this is something for you.

Regardless of how perfect your sitting posture is, a lack of upper body movements at regular intervals can lead to shoulder stiffness or mid-back discomfort after a while.

✅ Perform these few exercises during the active breaks at work or add them to your afterwork training – it will really help 😊
▶️ Mid-back rotation with your head following the movement – 4-6 reps on each side
▶️ Mid-back rotation with your head looking forward – 4-6 reps on each side
▶️ External rotation in shoulders – 8-10 reps
▶️ Chest opener – 8-10 reps
✅ …and remember to BREATHE ❗❗❗

Have you tried it? Let me know! 👍

📣 Stay active with Stay Physio💪🏻🤩👍

08/03/2021

📣 This week’s routine ❗❗❗
Let’s move our hips 😍👏🏻

I present to you 3 simple exercises to take care of your hips 🏃🏻‍♂️🧘🏻‍♀️💃🏻👍🏻⬇

1️⃣ Kneeling hip flexor stretch with lateral flexion in the low back – stretching exercise to release hip flexors. Perform it 3x20 seconds on each side (hold the position).
2️⃣ Seated hip rotations – mobility exercise to enhance internal and external rotations in the hips. Slowly perform this movement 8-10 times
3️⃣ Shin box get up – strength exercise for the buttocks and core muscle but also with stretch components for the hip flexors. Perform it with control 6-8 times on each side.

✅ Try them and let me know what do you think 💬🤩

✳ If you like the post - share 😊

📣 Stay active with Stay Physio💪🏻🤩👍

01/03/2021

❗️❗️❗️ This week’s routine ❗️❗️❗️
3 simple exercises for your mid-back (thoracic spine) 🤩

👉 Tightness and tension in the centre of your back can make a lot of activities difficult. The most common cause of mid back pain is chronic muscle tension or irritation, often due to prolonged sitting position without enough muscle movement.
👉 Mid-back can be also responsible for low back or neck pain. If there is not enough movement in the thoracic spine, your body will try to compensate it with a movement in different parts of the body. This compensation can lead to overuse or irritation of other parts of the spine.

✅ Therefore, I present to you 3 simple exercises to move your thoracic spine:
▶️ Cat/Cow
▶️ Quadruped opener
▶️ Wall windmill
✅ Perform each exercise slowly 5-8 times and remember to BREATHE ❗❗❗

📣 Stay active with Stay Physio💪🏻🤩👍

25/02/2021

Relax your spine with me❗
Last but not least 👍🏻 exercise no. 3 (posted 15 Feb 2021) in details 😁

✳ Starting position
Lie down in supine position with your legs bent (crooked lying), feet in the hip-width position, knees facing the ceiling (they do not run in or out), arms arranged at ease along the torso. Stretch out, set the spine in a neutral position (a slight gap should be maintained between the back and the ground). Remember to position your head correctly: elongate your neck and pull your shoulders away from your ears, than slightly pull the chin back toward the neck - you should feel like you are creating “small double chin” (if it is difficult to hold this position during exercise, put a small pillow under the head).

✳ Movement
Rise your bent leg in 90-degree angle and stop this position (support your leg with your hands or belt placed in half thigh height). Then slowly begin to straighten your knee without changing the position of the thigh until the first gentle sensation of stretching appears (it should appear on the back of your thigh or in the calf - not in your spine). While maintaining this position of the hip and knee, slowly and smoothly make up to 10 foot movements (point your toes away from you and next point your toes back towards you). Then return to the starting position. Perform this exercise 3 times for each leg.

✳ Variations
▶ You can make the movement mainly in the knee. So straighten your knee until the first gentle sensation of stretching appears and then slowly bend it again – repeat this slowly up to 10 times (this variation is helpful if you have problems with maintaining position of the hip and knee or if there is to much painful tension in the back of the leg to move your foot).
▶You can start this exercise with your legs straight (if nothing is painful in the lumbar spine)
▶ You can reduce rage of foot movements (if there is pain during movement)

Hope that was helpful for you to fully understand how to perform this exercise.

🔜 Next week 🤩new routine🤩 this time mid-back stretches❗❗❗

👍🏻Make sure you follow Stay Physio profile on FB or Instagram so that you won't miss it👍🏻

20/02/2021

Relax your spine with me❗️
Exercise no. 2 from the previous post (15 Feb 2021) in details 😃

✳️ Starting position
Lie down in supine position with your legs bent (crooked lying), feet and knees together, knees facing the ceiling, arms arranged at ease on the floor, a little to the side from the torso (for better control during the exercise). Stretch out, set the spine in a neutral position (a slight gap should be maintained between the back and the ground). Remember to position your head correctly: elongate your neck and pull your shoulders away from your ears, than slightly pull the chin back toward the neck - you should feel like you are creating “small double chin” (if it is difficult to hold this position during exercise, put a small pillow under the head).

✳️ Movement
Slowly start twisting your knees to the right, if you are able, tap your left knee to the floor. Keep your knees connected and shoulders on the mat. Focus on what you feel, which structures stretch, how your spine twists. Return slowly to the starting position, then do the movement the other way round.
Perform this exercise alternately 5 times on each side.

✳️Variations
▶️ You can hold your final twisted position for 2 inhales and exhales (for better stretching).
▶️ You can put your arms 90-degree to the side (for better control during exercise).
▶️ You can put small pillow/ball between your knees (if it is difficult to keep your knees and feet together during movement).

Hope that was helpful for you to fully understand how to perform this exercise.

17/02/2021

Relax your lumbar spine with me‼️
Exercise no.1 from the previous post in details :)

✳️Starting position
Lie down in supine position with your legs straight and arms arranged at ease along the torso. Stretch out, set the spine in a neutral position (a slight gap should be maintained between the back and the ground). Remember to position your head correctly: elongate your neck and pull your shoulders away from your ears, than slightly pull the chin back toward the neck - you should feel like you are creating “a small double chin” (if it is difficult to hold this position during exercise, put a small pillow under the head).

✳️Movement
Bring right knee to your chest. Do it slowly, help yourself with your hands. In the pulled position, focus on what you feel in your back, buttock and leg. Can you feel gentle stretching in your back or buttock? Try to breathe into the stretched places.
Hold this position up to 6 seconds. Repeat with your left leg.
Complete the whole sequence 3-5 times.

✳️Variations
▶️You can start this exercise with both knees bent (for acute pain in lumbar spine).
▶️You can bring knee to your chest and then to the inside in the direction of the opposite arm (for better stretching of the buttock).
▶️You can bring the knee to your chest and then to the outside as if you wanted to touch it to the floor next to your abdomen (for better stretching of the groin).

Hope that was helpful for you to fully understand how to perform this exercise.

15/02/2021

Feeling tension in the lumbar spine❓
Want to relax your back❓
I present to you 3 simple exercises. You can try them when you feel tension or stiffness.
Perform each exercise slowly 3-5 times on each side.

In the upcoming days I will explain in depth each of these exercises in separate posts, so if you have any doubts how to perform them, make sure you follow the Stay Physio profile so that you won’t miss anything❗

11/02/2021

❓ Spine/spinal column/vertebral column/backbone ❓

Whatever you call it, you probably have felt pain or stiffness in that area at least once in your life 🤷🏻‍♀️
So it might be good to review the basics of its anatomy to know what we are dealing with 👍🏻
▶ The spinal column provides both structural and nervous system support for your entire body.
Most often it consists of 33 vertebrae and constitutes five distinct spine segments.
Starting at the neck and going down:·
1️⃣ Cervical (neck): The top part of the spine has seven vertebrae (C1 to C7). These neck vertebrae allow you to turn, tilt and nod your head. The cervical spine makes an inward C-shape called a lordotic curve.
2️⃣ Thoracic (middle back): The chest or thoracic part of the spine has 12 vertebrae (T1 to T12). Your ribs attach to the thoracic spine. This section of the spine bends out slightly to make a backward C-shape called the kyphotic curve.
3️⃣ Lumbar (lower back): Five vertebrae (L1 to L5) make up the lower part of the spine. Your lumbar spine supports the upper parts of the spine and connects to the pelvis bearing most of your body’s weight. The lumbar spine bends inward to create a C-shaped lordotic curve.
4️⃣ Sacrum: The five sacral vertebrae (S1 to S5) fuse as a baby develops in the womb, which means they don’t move. This triangle-shaped bone connects to the hips forming a ring called the pelvic girdle.
5️⃣ Coccyx (tailbone): This small piece of bone found at the bottom of the spine comprises mostly four fused vertebrae (Co1 to Co4). Pelvic floor muscles and ligaments attach to the coccyx.

It is important to take care of this complex structure as it is true that:
✅ You are only as young as your spine is flexible✅

🔜 Check out my next posts for exercises to stretch and strengthen your spine💪🏻👍🏻👏🏻

05/02/2021

What is an active break at work❓
When you take a break you stop and rest.
❗An active break at work❗ refers to the short time you spend on stretching and movement exercises that can be performed in the workplace.

Why should I take a break❓
There’s a lot of benefits of an active break at work:
☕ Breaks the static muscle loading
☕ Improves muscle tone and posture
☕ Decrease stress
☕ Increase concentration levels
☕ Boosts self-esteem

How long an active break should last❓
💻 Frequency and duration of breaks will depend upon the nature of the job
💻Timing of breaks is more important than the length
💻 Shorter more frequent breaks (even microbreaks -> few minutes) are preferable

What activities can I engage in❓
💪🏻 Stretching
💪🏻 Easy movement exercises
💪🏻 Breathing exercises
💪🏻 Standing up and walking

🤩If you're looking for some inspiration for active breaks at work, check out my previous posts where you will find short exercises ❗

28/01/2021

Take a break with me❗
This time let's move our wrists, hands and forearms 🖐🏻👍🏻👌🏻✍🏻👏🏻 :D
Why❓
Our hands perform several tasks every day. They help in gripping, holding the everyday objects, they also help us use our fingers while typing on the keyboard. All of these repetitive motions may eventually create stiffness in the wrists as well as fingers. 👨🏻‍💻💻📱
Our ever-increasing dependency on technology has us more easily prone to carpal tunnel, tendinitis and ulnar nerve injuries but we can try to prevent it!
So... what now❓
I present to you a 60 seconds routine that can increase flexibility while lowering the risk of injury 🤩
You can use these wrist-hand stretches during active breaks at work, after a long day of typing/texting and to warm up before other exercises :D👍🏻👌🏻
Who's with me❓

20/01/2021

Take a break with me!
Today I want to show you my extra short version of an active break at work :D
It's only a few movements during 90 seconds that can help your spine and muscles rest and your brain focus.
Try to repeat it every hour and you will feel better at the end of your working day.
Active breaks at work and being active after work are more important than good sitting posture.
Your body is thirsty for movement :D
So remember this post and come back to it whenever you want to take a short active break at work!!!
Who's with me?

Stay Physio

30/03/2021

22/03/2021

08/03/2021

01/03/2021

25/02/2021

20/02/2021

17/02/2021

15/02/2021

11/02/2021

05/02/2021

28/01/2021

20/01/2021

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