Crouch Physio

Crouch Physio A Specialist Musculoskeletal Physiotherapy service located in Cockfosters, Barnet, North London.

23/03/2026

Fix Your ‘Desk Posture’ ✅

Postural issues are usually a mix of tight anterior muscles + weak posterior muscles. Research shows that targeted exercise programs combining strengthening + mobility can significantly improve forward head posture, rounded shoulders, and thoracic alignment.

Try these 4 simple physio-backed exercises 👇

�☑️ Thoracic extensions help restore mobility in the mid-back and reduce excessive kyphosis caused by prolonged sitting

☑️ Wall angels strengthen the upper back (rhomboids + mid traps), key for keeping shoulders back

☑️ Lat + chest dynamic stretching helps counteract tight anterior tissues that pull you into a slouched position

☑️ Chin tucks strengthen deep neck flexors, shown to help reduce forward head posture

Consistency > perfection.�
Small daily inputs = long-term postural change.

Save this & add it to your routine 💪


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

12/03/2026

Shoulder pain when pressing? 🥵

Give these a try ✅

Pain at the front of the shoulder during bench press, push ups, or overhead pressing is something we commonly see in clinic. It is often linked to reduced rotator cuff strength, poor scapular control, or inefficient pressing mechanics 📚

In this video, specialist Rohan demonstrates three exercises we regularly use at Crouch Physio to help improve shoulder stability and reintroduce pressing movements safely 🎯

☑️ Banded pull-apart
�These help strengthen the posterior shoulder and improve scapular retraction, which can counteract excessive anterior shoulder loading during pressing movements. Research has shown that strengthening the scapular stabilisers, particularly the middle trapezius and rhomboids, can improve scapular mechanics and help reduce shoulder pain associated with dysfunctional movement patterns (Kibler & McMullen, 2003; Cools et al., 2014).

☑️ Infraspinatus strengthening
�Rotator cuff exercises improve dynamic stability of the shoulder and help maintain the humeral head centred within the glenoid during upper limb movement. The rotator cuff plays a key role in compressing and stabilising the glenohumeral joint and limiting excessive humeral head translation that can contribute to anterior shoulder pain (Escamilla et al., 2009; Reinold et al., 2004).

☑️ Bench press re-patterning
�Practicing the pressing movement without load allows athletes to restore proper scapular positioning and motor control before gradually reintroducing heavier loads. Research has shown that variations in bench press technique and scapular positioning can influence shoulder joint stress and muscle activation patterns during pressing tasks (Saeterbakken et al., 2017; Barnett et al., 1995).

If shoulder pain is limiting your training, a physiotherapy assessment can help identify the cause and guide a structured return to lifting 🫡


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

02/03/2026

Glute Strength 🔥🍑

At Crouch Physio, we pride ourselves on delivering world class evidence-based rehabilitation and performance. Here we have Rohan demonstrating the highest activation glute exercises based on findings from Boren et al., 2011 Int J Sports Phys Ther.

1️⃣ Side Plank with Hip Abduction

The top activator for gluteus medius, essential for pelvic stability, hip control, and reducing knee pain. If you want stronger, more stable hips, this is an excellent choice.

2️⃣ Plank with Hip Extension

The highest activation exercise for gluteus maximus, important for power, running efficiency, and supporting the lower back.

3️⃣ Our All-Rounder

A highly effective exercise targeting both gluteus medius and gluteus maximus for combined strength and control, reflecting how these muscles work together during real-world movement


Weak or poorly coordinated glutes can contribute to hip, knee, Achilles and lower back pain; it’s not just strength, it’s timing, control and how the glutes function within the whole kinetic chain 📚

At Crouch Physio, we assess how your glutes are truly functioning and build targeted plans to address any deficits 🏃‍♀️

Stronger glutes. Better movement. Fewer injuries 🚀

🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

We’re Hiring 🎯 ⚽️   Are you passionate about sport, performance, and helping athletes come back stronger than ever? This...
28/02/2026

We’re Hiring 🎯 ⚽️  
 
Are you passionate about sport, performance, and helping athletes come back stronger than ever? This is your chance to take your career to the next level with one of London’s fastest-growing Physiotherapy clinics. 
 
What We Offer: 
 
☑️ Monthly In-Service CPD Training
 
 
👉 Stay ahead with structured, practical learning sessions delivered by experienced clinicians, designed to sharpen your assessment, rehab, and performance skills. 
 
 
☑️ Funding for Pitchside FA Courses
 
 
👉 Advance your on-field expertise with supported access to Football Association qualifications and real matchday experience. 
 
 
☑️ Mentorship from Senior Clinicians
 
 
👉 Work closely with experienced practitioners who are committed to supporting your development, clinical reasoning, and long-term career progression. 
 
☑️ Access to Educational Resources
 
 
👉 Strengthen your clinical toolkit with high-quality learning materials and continuous professional development opportunities. 
 
 
🙋‍♂️ Why Join Us? 
 
🎯 Be part of a supportive, ambitious, and forward-thinking team 
 
🎯 Work in a dynamic, fast-paced sports environment
 
 
🎯 Build confidence in your clinical decision-making and leadership
 
 
If you’re motivated, driven, and ready to grow within sports medicine, we would love to hear from you. Apply now or send us a DM for more information 📥 
 
 

26/02/2026

Achilles Pain? 😬

Achilles pain doesn’t mean you have to stop training - it means we need to load it properly. Here’s an example of how we progressively build Achilles capacity at Crouch Physio, moving from controlled strength work to more dynamic plyometric loading ✅ 📚


1️⃣ Single Leg Eccentric Heel Drops

Why? Eccentric loading is one of the most researched treatments for Achilles tendinopathy. The Alfredson protocol demonstrated significant long-term pain reduction and functional improvement compared to wait-and-see approaches (Beyer et al., American Journal of Sports Medicine, 2015; Alfredson et al., 1998).


2️⃣ Single Leg Wall Bridge Calf Raise

Why? Progressive single leg strength work increases tendon load tolerance and helps restore side-to-side strength symmetry. Heavy, slow resistance training has been shown to improve pain and function in Achilles tendinopathy (Bohm et al., Sports Medicine, 2015).


3️⃣ Bench Front Foot Hops
�Why? Once strength is established, elastic loading is key. Plyometric exercises improve tendon stiffness and neuromuscular control, helping prepare you for running and jumping demands (Kongsgaard et al., British Journal of Sports Medicine, 2009).


Rehab principles 🔑
☑️ Pain during exercise should stay at 3/10 or below
☑️ Load needs to be progressive
☑️ Tendon adaptation takes consistency over 8–12+ weeks

Struggling with Achilles pain? Let’s build your tendon capacity properly.

🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

19/02/2026

Top 3 Cuff Activators 🔥

A 2017 systematic review of EMG studies in normal shoulders classified exercises based on Maximal Voluntary Isometric Contraction (MVIC) to guide safe loading after rotator cuff repair 📚

In this video, our specialist Rohan demonstrates three of the highest activation exercises reported in the literature for recruiting the supraspinatus and infraspinatus 🎯

But high activation doesn’t automatically mean “best” for everyone 😬

These exercises are typically more appropriate in late-stage rehabilitation, when the repair (or irritated tissue) can tolerate higher loads. The right exercise always depends on your stage of healing, symptoms, and goals ⭐️


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

15/02/2026

Neck Pain? 😓

Here we have one of our Advanced Soft Tissue Specialists Rohan taking you through some great exercises you can use to help with your neck pain 🙌

Stretching feels good, but it only targets flexibility, not the underlying muscle support your neck actually needs for long term pain relief 😳

The latest research shows that targeted neck strengthening reduces pain and improves function more effectively than stretching alone, especially in persistent neck pain, by improving muscle endurance and control that stretching can’t provide 📚

Instead of only stretching, try exercises that activate your deep neck flexors and extensors, build endurance in cervico-scapular muscles and improve postural control - you’ll thank us for it ✅


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

Another Award 🏆🔥  We’re delighted to have received our third Clinical Excellence recognition from the prestigious Global...
10/02/2026

Another Award 🏆🔥 
 
We’re delighted to have received our third Clinical Excellence recognition from the prestigious Global Health & Pharma (GHP) Holistic Health Awards. We are proud to have been named ‘Best Physiotherapy & Rehabilitation Clinic 2026 - North London’, an honour that truly means a great deal to our team. This amazing honour will be officially announced next month 🙌 
 
This recognition is a wonderful way to kick off an incredibly busy year helping our wonderful clients achieve their goals 🔥 
 
Recognitions like this only pushes us to raise the bar even higher 📈  
 
 
🌍 www.crouchphysio.com⁣ 
📥 Appointments available 
📱 0208 108 0415 
 

05/02/2026

Fix Your Scapula Winging ✅ 🚀

Scapular winging occurs when the shoulder blade lifts away from the rib cage, typically due to a loss of stability from weakened scapulothoracic stabilisers - most commonly the serratus anterior muscle. This can limit shoulder elevation and functional movement, and is often visible during arm movement as a “winging” effect 🦋

Research shows that weakness or under-activation of the serratus anterior is closely associated with a winged scapula and altered shoulder mechanics, contributing to compensatory muscle activity and functional deficits 📚

Targeted exercises, particularly those encouraging scapular protraction and upward rotation increase serratus anterior activity and improve neuromuscular control, which can reduce the degree of scapula winging and enhance shoulder stability 🙌

Here, our clinical specialist Rohan demonstrates a series of progressive exercises designed to help
Improve scapula control and reduce winging. Please note that all exercises are individually prescribed and tailored to each client’s clinical presentation/needs ☑️


🌍 www.crouchphysio.com⁣
📥 Appointments available
📱 0208 108 0415

03/02/2026

Learning fuels better practice 🚀

Our clinical team recently took part in a CPD session on “Modern Physiotherapy: Using Technology to Aid Practice,” exploring how innovation continues to shape the way we assess, treat, and support our patients 📚

Hands-on and objective tools like VALD Forceplates, ActivForce digital dynamometers, Saga Blood Flow Restriction, and COMPEX technology, the focus was on using data-driven insights to guide clinical decisions, personalise rehab, and optimise outcomes 🖥️

We’re committed to staying at the forefront of physiotherapy, continually learning, evolving, and investing in the tools and knowledge that help our patients move better, stronger, and with confidence ✅

We invest heavily in our continued professional development for our team members, so that our wonderful clients continue receiving the best possible care 👩‍⚕️

A big well done to the team for their continued committment to learning and clinical excellence 🏆


🌍 www.crouchphysio.com⁣
📥 Appointments via DM or online⁣
📱 0208 108 0415

29/01/2026

Physio + Pilates 🧘‍♀️☑️

Here we have Elite Reformer Pilates Instructor Ellie initially taking you though a common Pilates drill which challenges the hip abductors and adductors ✅

Struggling with this movement? This could be down to hip Strength. Ellie, along with Specialist Physiotherapist Emre take you through a few targeted exercises you can use to build strength and improve control, helping you get more out of this drill 🙌

Strong hip muscles aren’t just for performance. Research shows that targeted hip abductor/adductor strengthening can improve balance, force production and neuromuscular control during weight transfer 📚

Crouch Physio clients get an exclusive 10% discount at Elite Reformer Pilates in Cockfosters 🤩


🌍 www.crouchphysio.com⁣
📥 Appointments via DM or online⁣
📱 0208 108 0415

Address

Athletic Development Club, 16-17 Cockfosters Parade, Barnet
London
EN40BX

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 8pm
Friday 8am - 8pm
Saturday 9am - 5pm

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