R P Sports Injuries & Wellness Clinic

11/11/2025

Loosen Up Your Lower Back 🔄
Flexion-focused moves can bring real relief for lumbar spinal stenosis, degenerative spondylosis, or general lower back stiffness.

✅ Widen the spinal canal to ease nerve pressure
✅ Relieve pain, numbness & tingling that worsen with walking or standing
✅ Improve lumbar mobility & encourage posterior pelvic tilt
✅ Stretch tight back and hip flexor muscles

⚠️ Check with your doctor, sports therapist, or physiotherapist before starting to make sure these exercises are safe for your condition.

04/11/2025

Beat the Back Pain ⚡️
Therapist-approved moves to help sciatica and some disc-bulge cases—when they match your directional preference.

✅ May reduce disc pressure by shifting the nucleus pulposus forward (away from nerve roots)
✅ Can centralise pain (leg pain recedes toward the spine—a good sign)
✅ Restores lumbar lordosis & improves mobility
✅ Helps ease muscle guarding and everyday hip/lower-back stiffness

⚠️ Not for everyone: with facet irritation, spondylolisthesis, or spinal stenosis, extension can worsen symptoms. Get assessed by your doctor/physio/sports therapist first.

30/10/2025

Tight hips or sore lower back? These 3 glute stretches are perfect for releasing tension in your glutes, hips, pelvis, and lower back while improving flexibility and mobility.
Together, they activate the gluteus maximus, gluteus medius, gluteus minimus, and the external & internal hip rotators, giving you complete lower-body balance and relief from stiffness.
Do them regularly, breathe deeply, and feel the difference in every movement!

24/10/2025

Three essential hamstring stretches to boost flexibility and recovery 🦵✨

1️⃣ Seated stretch – Sit tall, extend one leg and lean forward from your hips.
2️⃣ Standing stretch – Place your foot on a chair and gently hinge forward.
3️⃣ Banded stretch – Lie on your back, loop a band around your mid foot or hill and pull your leg upward.

Great for athletes, runners and anyone with tight hamstrings.

22/10/2025

🎉 Happy Birthday to Mahdi !
Your leadership, vision, and passion have built more than a clinic, you’ve built a community that believes in quality care, teamwork, and growth.

Here’s to another year of inspiring the team and making a difference in people’s health and wellbeing. 🥂✨

30/09/2025

Discover how professional sports massage techniques target tight neck and shoulder muscles to ease pain, release tension, and improve mobility. Filmed at R P Sports Injuries & Wellness Clinic in Manchester City Centre, this treatment demonstrates how tailored therapy supports recovery from sports injuries, work-related strains, and everyday aches.

👉 Book your appointment today

In this video, our massage therapist demonstrates expert sports massage techniques on the levator scapula muscle, a common source of neck and shoulder pain. ...

21/09/2025

Your local Sports Injury Clinic at the heart of Manchester providing top rated Sports therapy, Sports Massage, Dry cupping, IASTM, MSK injury treatment and rehabilitation.

15/09/2025

✦ Diaphragm Repositioning Exercise ✦

The diaphragm is not only a breathing muscle — it’s key for posture, core stability, and spinal health.
When it is poorly activated or elevated, it may cause: shallow, chest-dominant breathing, poor intra-abdominal pressure (IAP), and weak abdominal–pelvic coordination.

🎯 The Diaphragm Repositioning Exercise restores the diaphragm to its natural position and improves efficiency.

Benefits:
✔️ Improves diaphragmatic breathing
✔️ Enhances IAP → stronger lumbar stability
✔️ Aligns rib cage and pelvis for better posture
✔️ Reduces tension in neck and shoulders
✔️ Helpful for athletes, poor posture, low back or neck pain

Recommended for:
✅ Non-specific mechanical low back pain
✅ Core weakness or poor postural alignment
✅ Shallow breathing with overactive neck/shoulder muscles
✅ Stress-related diaphragm tightness and low back pain

❌ Avoid in: acute disc herniation with severe radicular pain, fractures, tumors, infections, or early post-surgery back pain.

How to Perform:
1️⃣ Lie on your back, legs on a Swiss ball or chair, ankles dorsiflexed.
2️⃣ Press heels down (≈30% effort), gently activate hips without lifting.
3️⃣ One hand on chest, the other on abdomen.
4️⃣ Exhale slowly through the mouth (like blowing a straw), ribs move inward and downward. Hold 2–3s.
5️⃣ Inhale gently through the nose, expanding sides & back of rib cage (don’t lift chest).
6️⃣ Perform 4–6 breaths, 2–3 sets.

💨 Breathe better. Stabilise stronger. Align naturally.

08/09/2025

Boost your shoulder strength and stability with these four essential rotator cuff exercises! 🎯 In this reel, we'll guide you through each move step by step:

1️⃣ Resistance band external rotations (targets the rotator cuff muscles) – do 2-3 sets of 10-12 reps.

2️⃣ Wall slides with a band (great for shoulder stabilizers) – aim for 2 sets of 10 reps up and down.

3️⃣ Ball control on the wall (improves shoulder and forearm stability) – hold each set for about 20-30 seconds.

4️⃣ Chest and shoulder wall stretch (opens up the pectorals) – hold each side for 20 seconds, twice.

Get those reps and sets in, and feel the difference in your shoulder strength! 💪✨