Harbir Singh Osteopath

08/12/2025

08/12/2025

Posture correctors feel amazing for 15 minutes…
…but they’re quietly switching your muscles OFF 😳⚡️

That “held upright” feeling?
It isn’t strength… it’s dependency 🦴➡️🪢

And when you take the brace off?
Your posture drops, your muscles fatigue faster, and the cycle repeats.
Not because you’re broken — because the device trained your muscles to be lazy 😴💀

Here’s the truth nobody selling gadgets will tell you:

• Passive supports reduce muscle activation (multiple studies show this) 📉💪
• Reduced activation = less endurance = quicker slumping 🪫
• Strength + movement >>> any strap, brace, or posture gadget 🏋🏽‍♂️🔥
• Active rehab consistently outperforms posture devices for long-term results 📚🧠

If you want posture that ACTUALLY changes…
You need stronger lower traps, better thoracic extension, deeper spinal stability, and REAL load tolerance — not a stretchy Amazon strap 😅📦

If you’re DONE wasting money on posture gimmicks…
COMMENT “POSTURE” below 👇🔥
I’ll send you my free 5-exercise plan that actually improves symptoms — no gadgets, just results 💯💥

07/12/2025

Your posture isn’t “bad”… it’s compensating 😳⚠️
And when one area fails, the whole system starts lying to you.

Feet collapse 👉 knees rotate 👉 hips drop 👉 spine twists 👉 pain shows up.
All from the ground up 🦶➡️🧠

Most people stretch the tight bits…
…when the real problem is the weak, overworked, or overloaded areas doing too much 😤💥

Fix the pattern and the body resets.
Ignore it and you keep chasing symptoms forever 🔁

If your posture is giving you:
🔥 Neck tension
🔥 Tight lower back
🔥 Achy knees
🔥 Fatigue or stiffness

It’s time for a proper assessment — not guesswork.
Your body deserves the truth 💯🧬

DM POSTURE and I’ll send you the link to book a session.
Let’s rebuild you from the ground up 🚀✨

07/12/2025

ACL injuries aren’t one-size-fits-all 🦵⚠️
Some tears can heal naturally 🌱, some need reconstruction 🛠️…
and most patients never get a proper assessment of which category they fall into 🔍🤷‍♂️.

In clinic, I see people told “you need surgery” ❌🔪
…when their MRI + biomechanics say the complete opposite 📈📊.

If you want a clear diagnosis 🧠
a personalised plan 📝
and a second opinion grounded in evidence 📚💡

Your knee deserves more than guesswork 🙅‍♂️🦵✨.

Comment “ACL” to learn more 📩👨‍⚕️.

07/12/2025

ACL injuries aren’t one-size-fits-all 🦵⚠️
Some tears can heal naturally 🌱, some need reconstruction 🛠️…
and most patients never get a proper assessment of which category they fall into 🔍🤷‍♂️.

In clinic, I see people told “you need surgery” ❌🔪
…when their MRI + biomechanics say the complete opposite 📈📊.

If you want a clear diagnosis 🧠
a personalised plan 📝
and a second opinion grounded in evidence 📚💡

Your knee deserves more than guesswork 🙅‍♂️🦵✨.

Comment “ACL” to learn more 📩👨‍⚕️.

06/12/2025

Stronger feet = stronger posture.
Most people ignore their feet… until pain shows up in the knees, hips or lower back.
But research shows foot strength and proprioception massively influence whole-body alignment and balance (Kim et al., 2019; Jung et al., 2020) 📚.

Here are 5 clinically proven ways to wake up weak feet, rebuild your arches, and fix your posture from the ground up:

🔥 1. Big Toe Taps – improve intrinsic foot control
🔄 2. Ankle Rolls – increase mobility and reduce compensations
🦵 3. Calf Raises – strengthen the arch stabilisers
🟠 4. Ball Rolling – boosts proprioception and reduces tension
🦶 5. Toe Curls – trains the deep foot muscles that support your arch

These are the EXACT drills I give patients when they struggle with:
• Flat feet
• Plantar fasciitis
• Ankle stiffness
• Knee valgus
• Balance issues
• Low-back overload

And yes… flat feet CAN improve with the right combo of strength + sensory input (Mulligan et al., 2021) 📖.

⸻

👇 Want the insoles I recommend to patients?
Comment FLAT FEET and I’ll send you the link — they’re the best foot support on the planet.

Save this post for your next warm-up. 💾
Share with someone with flat feet. 👣

06/12/2025

🎄 Holiday heads-up! Most clinics 🛑close over Christmas, so now’s the best time to beat the rush 🫨. Book your osteopathy session for back, neck, or joint pain relief before the holidays (my busiest month- book 📕 now to avoid disappointment). Let’s get you feeling great before and for the holidays 🎁 🥘 🥳

05/12/2025

Wobble Boards: The Ultimate Ankle pain and clicking Recovery Tool

Still getting ankle pain or clicking after a sprain?
Clicks… stiffness… “not stable”… months or YEARS later? 👣😩
You’re not imagining it — there’s a clinical reason why.👇

When you sprain your ankle, you don’t just stretch ligaments…
You damage the proprioceptors — the sensors that tell your brain where your ankle is. 🧠📡
If they don’t recover, the ankle never fully feels “right” again.

That’s why you still get:
🔥 Pain on long walks
🔥 Clicking when you move
🔥 Instability on stairs
🔥 Stiffness after driving
🔥 Ankles that feel weak or “loose”

Here’s the fix (and it’s NOT stretching):
Balance training. 🌀

🧠 Rebuilds proprioception
Wakes up the damaged sensors → restores control.

🦵 Activates the real stabilisers
Peroneals, tib post, foot intrinsics = the “ankle seatbelt system.”

🧬 Retrains ligament tolerance
Controlled micro-movement helps the ligaments adapt again.

🦶 BONUS: Protects your knees
Poor ankle control = poor knee alignment.
Fix the ankle → reduce knee flare-ups.

If your ankle “has never been the same” since your sprain…
THIS is the missing piece.
And it only takes 1–2 minutes a day. ⚡️

27/11/2025

🥋 Roger Gracie with the squad at Roger Gracie Marlow 27/11/25
Spot the singh

21/11/2025

Still getting ankle pain after a sprain?
Clicks… stiffness… “not stable”… months or YEARS later? 👣😩
You’re not imagining it — there’s a clinical reason why.👇

When you sprain your ankle, you don’t just stretch ligaments…
You damage the proprioceptors — the sensors that tell your brain where your ankle is. 🧠📡
If they don’t recover, the ankle never fully feels “right” again.

That’s why you still get:
🔥 Pain on long walks
🔥 Clicking when you move
🔥 Instability on stairs
🔥 Stiffness after driving
🔥 Ankles that feel weak or “loose”

Here’s the fix (and it’s NOT stretching):
Balance training. 🌀

🧠 Rebuilds proprioception
Wakes up the damaged sensors → restores control.

🦵 Activates the real stabilisers
Peroneals, tib post, foot intrinsics = the “ankle seatbelt system.”

🧬 Retrains ligament tolerance
Controlled micro-movement helps the ligaments adapt again.

🦶 BONUS: Protects your knees
Poor ankle control = poor knee alignment.
Fix the ankle → reduce knee flare-ups.

If your ankle “has never been the same” since your sprain…
THIS is the missing piece.
And it only takes 1–2 minutes a day. ⚡️

Want my exact wobble-board routine for chronic ankle sprains?
Comment ANKLE below 👇 and I’ll send it to you.

20/11/2025

🔥 FIGHT WEEK TUNE-UP (NEW SERVICE) 🔥

If you’re going into a fight, match or competition feeling tight, sore, or stiff… you’re already fighting uphill.

Fight Week should feel like:
✔️ Loose
✔️ Mobile
✔️ Explosive
✔️ READY.

That’s why I’ve launched the Fight Week Tune-Up — a 50-minute performance treatment for:
🥋 BJJ athletes
🤼 Wrestlers
🥊 Boxers
👊 MMA & fighters

This session is built to:
• Release the EXACT muscles combat sports tighten
• Boost mobility + power
• Reduce tension
• Sharpen movement
• Get you firing for competition

Trusted by:
🥇 Olympians
🥋 European Champions
💥 Elite grapplers & fighters

If you want to perform your best, this is the tune-up you book during fight week.

💥 If you want to WIN — DM me “FIGHT WEEK” to book.