Harbir Singh Osteopath

14/11/2025

I was asked what 1 thing have I learnt in 40 years of life 🤔

Here’s 5:
1. Without a connection to God, everything feels empty.
You can achieve everything you ever wanted and still feel something is missing.
But with a connection to Waheguru, even the smallest things feel rich and full. Without that connection, even the extraordinary feels fruitless.

2. Life isn’t fair — but gratitude makes everything bearable.
Good things happen to good people.
Good things happen to bad people.
Bad things happen to both.
No one escapes joy or pain.
Gratitude is what turns hardship into strength. It carried me through losing my brother, through conflict, through the lows of life. It doesn’t remove pain, but it helps you get through it with grace.

3. Control the controllables.
In every part of life there are things you can control and things you can’t.
Worrying about the uncontrollable drains you.
Focusing on what is in your control changes you.
Chip away daily, build habits, stay consistent —
and you can move mountains ⛰️

Continued in comments..

13/11/2025

The Truth About Vitamins 💊

Most people underestimate how much nutrients actually matter — especially if you train hard, recover slow, or constantly feel “tight” and sore.

Here’s what the upper and lower ends of global recommendations show 👇

🌤 Vitamin D: 10–20 µg (400–800 IU)
🐟 Omega-3 (EPA + DHA): 250–610 mg
⚡ Magnesium: 270–420 mg

🇬🇧 The UK sits at the lowest end for all three — while 🇩🇪 D-A-CH, 🇦🇺 Australia / NZ, and 🇺🇸 US / Canada push toward the highest.

⸻

Why it matters (especially for athletes + BJJ):

🦵 Low Vitamin D → muscle weakness, slower reaction time, higher injury risk (1)
💪 Low Magnesium → cramps, twitching, tight glutes and calves (2)
🔥 Low Omega-3 → more inflammation + joint pain (3)

Athletes have higher micronutrient turnover — so they often need more than sedentary adults (4).

⸻

Performance Perspective:

When Vitamin D and Magnesium are low, hip stabilisers fatigue faster, leading to tightness, irritation, and slower muscle activation.
Low Omega-3 adds silent inflammation — the kind that keeps you sore even after “rest” days.

⸻

Final tip:

Many people are told by their GP that their results are “normal” — but “normal” can vary widely. RDAs can vary wildly. Absorption can vary wildly. Lifestyle can cause requirements to vary wildly. You can be at the bottom of the normal range and still have fatigue, soreness, and/or pain.

That’s why it’s vital to monitor your own health markers and get blood tests every 6 months 🩸 to track your health.

“What doesn’t get monitored doesn’t get managed.” — Peter Drucker

12/11/2025

🥇 time ever making it up the high ropes.

At 40, I’m by no means, in peak physical condition, but in my prime, it wasn’t my muscles that quit half way up — it was my mind.
Negative self talk..
Am I too old for this? 👨‍🦳 What if my grip gives out near the top? And if I make it to the top, how will I get back down? What if I fall — in front of everyone? 🤡

This internal dialogue, in life, can paralyse even the strongest men. In life — and in — it’s almost always the mind that breaks, before the body does.

I’ve probably lost more rounds in my head (thinking about how bad it is going to go) then I have on the mats.

I see this every week in my clinic. A tiny twinge becomes an alarm 🚨 . Old pain stories resurface and hold people hostage. Labels like “slipped disc” echo in one’s minds for years.

The human body is remarkably resilient — it’s the mind that needs more training.

11/11/2025

He thought he would never deadlift 🏋️‍♀️ again

10/11/2025

6’7 giant patient
Thankfully I have good technique and can manipulate the spine of heavyweights with ease 😊

09/11/2025

💪 Shoulder Safety: masterclass

Most lifters train chest & front delts… then wonder why their shoulders are impinging 😞 !
The medicine? 👉 Posterior deltoids.

💥 They keep your shoulders in balance
💥 Protect against impingement & instability
💥 Power your grappling, punching & posture

📚 Research-backed:
🧠 EMG studies show the posterior deltoid is heavily activated during horizontal abduction — critical for stabilising the humeral head under load (ResearchGate, 2020).
💪 In athletes with posterior shoulder instability, targeted posterior-deltoid strengthening restored function and reduced pain (IJSPT, 2021).
⚡️ Case study: elite wheelchair rugby players with weak rear delts showed higher rates of shoulder pain & imbalance (Nature, 2016).

🏋️‍♂️ Best moves:
• Reverse flyes
• Prone rows
• Banded horizontal abduction

🥋 Whether you’re a grappler, lifter or desk warrior — train your rear delts consistently otherwise plan time off for inevitable injury 🙈

08/11/2025

Firstly thanks to paji for his service and 12 years in the British 🇬🇧 military.
Secondly thank you for driving all the way from Derby 200km for treatment ❤️

07/11/2025

Honoured to spend time with Tan Dhesi, the MP whose powerful parliamentary speech against racism and intolerance became one of the most viral moments in modern British political history.

At a time when divisions in the UK once again make headlines, his words remind us that leadership is not just about politics — it’s about courage, compassion, and standing up for equality when it matters most.

“Our ability to reach unity in diversity will be the beauty and the test of our civilisation.” – M Gandhi

06/11/2025

🌀 When you can’t get a massage

Here’s what the research says about foam rolling👇

✅ Improves short-term flexibility – Studies show foam rolling can increase range of motion without reducing strength, making it great before training to loosen tight areas. (Behm & Wilke, Sports Med 2019)

🔥 Reduces muscle soreness (DOMS) – Rolling 24–48 hours after exercise can help lower soreness and improve recovery perception. (Wiewelhove et al., Front Physiol 2019)

🧠 Improves muscle readiness via the nervous system – The benefits come from stimulating pressure receptors and relaxing muscle tone, not from “breaking up” fascia. (Cheatham et al., IJSPT 2015)

🚫 What it doesn’t do: It doesn’t break scar tissue or replace proper strength or mobility training.

⏱ Best use: 60 seconds per muscle, light-to-moderate pressure. Use before workouts for warm-up, after for recovery.

💡 Bottom line: Foam rolling isn’t magic — but it’s a simple, evidence-based tool to move better, recover faster, and feel good in your body.

06/11/2025

02/11/2025

The best birthday present 🎁 ; learning from Josef Chen

Thanks letting me go and the coaches at for organising.