Dr Mo Manchester Chiropractor

Dr Mo Manchester Chiropractor Dr Abdul H S Mohammed is a healthcare professional who uses chiropractic and functional medicine in

Dr Mo has been awarded the Top Three Best Rated chiropractors in Manchester every year since 2017 and is the most reviewed chiropractor in Manchester.

23/01/2026

Your back isn’t failing you.
It’s compensating.

💬 Comment KNOT and I’ll send you a simple move to calm that tight spot between your shoulder blades.

Most people try to fix a slouched feeling by “sitting up straight” or pulling their shoulders back.
It works… for about 10 seconds.

That’s because posture isn’t driven by effort.
It’s driven by how much your mid-back can actually move (O’Sullivan et al., 2018).

When the thoracic spine stops extending well:
• The neck works overtime
• The lower back takes extra load
• Upright posture only feels possible when you’re thinking about it

That’s why you might notice:
• A dull ache between the shoulder blades
• A head that drifts forward by the afternoon
• Relief only when you stretch or lie down

This drill targets what’s often missing.
Thoracic extension without forcing posture.

Why this helps:
• Reduces load through the neck and shoulders
• Makes upright posture feel easier, not effortful
• Restores movement capacity instead of bracing
(Kebaetse et al., 2019)

How to try it tonight:
• Elbows on the wall
• Let the chest drop gently
• Breathe out longer than you breathe in
20–30 seconds, once or twice

Why it works:
• Improves mid-back extension (Edmondston et al., 2018)
• Reduces upper-trap overwork
• Opens the chest without tension

If you sit a lot, start here before blaming your posture.

🔖 Save this for later
💬 Comment KNOT and I’ll send you my go-to follow-up move.

References

• O’Sullivan, P. et al. (2018). Posture and movement variability in spinal pain. British Journal of Sports Medicine
• Kebaetse, M. et al. (2019). Thoracic posture and cervical spine loading. Journal of Orthopaedic & Sports Physical Therapy
• Edmondston, S.J. et al. (2018). Thoracic mobility and its role in posture. Manual Therapy

21/01/2026

Your back does not always hurt because something is wrong with your back.

Very often, it’s because your hips stopped moving, so your spine is forced to do the job they should be doing.

Research shows that reduced hip extension and tight hip flexors increase load on the lumbar spine and are linked with low back discomfort, especially in desk-based populations (Tak et al., 2024; Reiman et al., 2023).

When hip motion is limited, the lower back becomes the “replacement hinge,” which is when it starts to feel stiff, achy, or tired.

In this video, I’m talking you through the same hip mobility drill that went viral before.
The goal is the same:
• Let the pelvis move
• Take pressure off the lower back
• Restore smoother, easier movement

Why this matters:
• Hip mobility improves stride and reduces compensatory spinal motion (Behm et al., 2022)
• Unlocking hip motion can reduce muscular guarding around the lumbar area
• Movement often feels easier before pain changes

How to use it:

From all fours, step one foot forward

Shift your hips back and down

Breathe slowly for ~20 seconds

Repeat 2–3 rounds on each side

If your hips are stuck, your back will always feel like it’s doing too much.

💬 Comment HIPS and I’ll send you my hip flexor stretch.
💬 If getting on the floor is hard on your knees, comment CHAIR and I’ll send you the knee-friendly version instead.

Make sure you hit follow before commenting, otherwise the stretches may not land in your messages due to Instagram privacy rules.

References

• Tak, I. et al. (2024). Hip flexor tightness and lumbar spine load in sedentary adults. Journal of Strength & Conditioning Research
• Reiman, M.P. et al. (2023). Hip mobility and its relationship to low back symptoms. British Journal of Sports Medicine
• Behm, D.G. et al. (2022). Effects of stretching on flexibility, performance, and muscle tension. European Journal of Applied Physiology

19/01/2026

Your shoulders are tight, your upper back aches, and your neck feels stiff.
And you’re told to grab a tennis ball and do this for 2 minutes a day.

It looks simple.
But it works for a reason.

These drills restore shoulder + upper-back movement variety, which often disappears with long hours of sitting and screen use.

What each exercise is doing:

1. Arm circles with the ball (free rotation)
Restores shoulder rotation and scapular rhythm, reducing overload on the neck when the shoulder stops moving smoothly
(Falla et al., 2020).

2. Ball against the wall, straight arm circles
Activates the rotator cuff and improves joint control, helping the shoulder share load instead of dumping it into the neck and upper back
(Reinold et al., 2021).

3. Elbow fixed, forearm rotation at the wall
Targets controlled internal and external rotation, improving shoulder stability and reducing compensatory upper-trap tension
(Cools et al., 2018).

4. Behind-the-back ball pass (Apley-style reach)
Improves combined shoulder mobility and thoracic movement, which is often limited when the upper back feels “locked up”
(Edmondston et al., 2018).

Why this helps:
• Better shoulder motion = less neck and upper-back compensation
• Movement variety reduces muscle guarding
• Control matters more than force

How to use:
• Slow, controlled reps
• 30–45 seconds each
• No forcing into pain

💬 Comment WORKOUT if you want a simple upper-back workout.
💬 Comment UPPERBACK if you want my upper-back unlocking stretch.

🔖 Save this for your next stiff-neck day.

⸻

References

• Falla, D. et al. (2020). Scapular muscle function and neck–shoulder pain. Journal of Electromyography and Kinesiology
• Reinold, M.M. et al. (2021). Rotator cuff activation and shoulder load sharing. Journal of Orthopaedic & Sports Physical Therapy
• Cools, A.M. et al. (2018). Shoulder control and prevention of neck–shoulder overload. British Journal of Sports Medicine
• Edmondston, S.J. et al. (2018). Thoracic spine mobility and upper-quarter function. Manual Therapy

18/01/2026

Long periods of sitting don’t usually cause stiffness because something is “wrong”.
They reduce movement variety.

After hours in flexion, the spine, hips, and shoulders get very little:
• extension
• rotation
• load sharing

When one pattern dominates, tissues stiffen and muscles increase protective tone
(O’Sullivan et al., 2018).

This position provides supported spinal extension:
• hips and legs are stabilised
• the movement stays controlled, not forced
• breathing helps reduce muscle guarding

Research shows that brief bouts of extension and movement variability can reduce stiffness and improve comfort after prolonged sitting
(Edmondston et al., 2018; Behm et al., 2022).

How to use it:
• press up slowly with your hands
• breathe out as you move
• stop before pain
• 6–10 relaxed reps can be enough

This isn’t a fix.
It’s a reset that gives your body options again.

💬 Comment UPPERBACK and I’ll send you my simple mid-back unlocking stretch.
🔖 Save this for your next lunch break.

⸻

References

• O’Sullivan, P. et al. (2018). Movement variability and spinal pain. British Journal of Sports Medicine
• Edmondston, S.J. et al. (2018). Thoracic and lumbar mobility in posture and pain. Manual Therapy
• Behm, D.G. et al. (2022). Controlled movement and musculoskeletal stiffness. European Journal of Applied Physiology

14/01/2026

My hip stretch reached 2M views, and this was the most common comment:
“What if I can’t get on the floor?”

So here’s a standing, knee-friendly version you can do holding a chair.

Your back often feels tight when your hips aren’t sharing the load.

When hip lifting and control are reduced, the lower back tends to compensate with extra movement and tension, which is commonly linked with stiffness and discomfort (Reiman et al., 2023; Pizol et al., 2024).

This simple standing hip raise helps restore hip contribution without stressing your knees.

How to do it
• Hold onto a chair or worktop
• Slowly lift one hip upward
• Lower with control and steady breathing
• Alternate sides

Why it helps
• Improves hip activation and pelvic control
• Reduces compensatory load through the lower back
• Encourages smoother, more efficient movement patterns
Research shows improving hip function can reduce lumbar spine load and perceived stiffness, even before pain fully changes (Behm et al., 2022; Santamaría et al., 2023).

Do this slowly. Control matters more than height.

💬 Comment HIPS and I’ll send you my favourite hip flexor stretch.
Hit follow first, otherwise the message may not land due to Instagram privacy rules.

References
• Reiman, M.P. et al. (2023). Hip mobility and its relationship to low back symptoms. British Journal of Sports Medicine
• Pizol, G.Z. et al. (2024). Hip–spine load sharing in low back pain. BMC Musculoskeletal Disorders
• Behm, D.G. et al. (2022). Controlled movement and musculoskeletal load modulation. European Journal of Applied Physiology
• Santamaría, G. et al. (2023). Hip strengthening and lumbar spine load reduction. Journal of Musculoskeletal Rehabilitation

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45 Barcicroft Road
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M191WF

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Tuesday 9am - 9pm
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Friday 9am - 9pm

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