What are the opening hours?

Monday 8am - 8pm Tuesday 8am - 8pm Wednesday 8am - 8pm Thursday 8am - 8pm Friday 8am - 8pm Saturday 9am - 2pm

http://www.thesurreyosteopaths.com/

The Surrey Osteopaths- Woking, Woking Leisure Centre, Woking (2026)

24/07/2020

We are so excited to be back at the leisure centres! If you’ve been hunched over a desk working from home or have a running injury or a Joe Wicks related pain then please give us a call so we can get you booked in. Hopefully see you soon!

12/05/2020

Hi-ho, hi-ho it’s off to work we go! We are very pleased to announce that we will be reopening our practices on Thursday although with some new procedures and locations. Please see the letter we sent to our patients yesterday. We have had a great take up and are already booked up for Thursday and Friday but do have some times available for Saturday so please call us to book in. Take care

05/05/2020

You treat wrists? Thought you just did backs!
That is honestly what I had one patient ask who I had been seeing for 4 years.

The muscles through the wrists and forearms are used lots when gripping objects/weights or more commonly for most when using a mouse and keyboard. They are having a workout every time you are at work - often for hours without a rest. As osteopaths these muscles are important to our work so here is a routine that I do most days:
1 to 3. Wrist mobility and forearm stretches (front and back) - hang the fingers off the edge of the desk if found it too tight.

4. Massage ball - use the massage ball over the forearm for 1 minute for the front and back.

5. Theragun - massage gun for 1 minute.

on in the background throughout. Can’t wait for the LDD on vinyl.

30/04/2020

Preparation has started to re-open the clinics in some capacity in mid May.
1. See how long it takes to cycle to Carshalton ✔️

2. Purchase PPE from supplier the Institute of Osteopathy arranged ✔️

3. Arrange different locations as close to the leisure centres as possible as unfortunately these will not be open for some time yet ✔️ in Carshalton and ✔️in Woking

4. Logistically arrange the clinic to mean no patients overlap, give us time to clean areas and prepare for the next patient.

Please keep an eye out for our email about when and how we will be opening!

21/04/2020

Don’t run before you can walk!

In practice I see many patients try to do very complex movements such as Olympic lifting when they struggle to even squat correctly.

As osteopaths we try to break down movements into easy to understand parts and teach those properly and practice them well before linking them together. This reduces the chance of injury and will make you move more efficiently.

Keep Moving Forward

18/04/2020

It REALLY bloody hurts!
We are still getting phone calls from both new and existing patients who are in genuine pain. When we get acute local back pain it is normally caused by muscle spasms. These give sharp pain which is not at the end range. The best thing you can do is maintain as much pain free movement as you can using some of the exercises below:

2. Knees towards opposite elbow - slowly bring the knee towards the opposite elbow. Vary the height at which the elbows and knees go. 30-60 seconds.

18/04/2020

It REALLY bloody hurts!
We are still getting phone calls from both new and existing patients who are in genuine pain. When we get acute local back pain it is normally caused by muscle spasms. These give sharp pain which is not at the end range. The best thing you can do is maintain as much pain free movement as you can using some of the exercises below:

3. Monkey Walk - Take a half step forward then slowly bend forward whilst keeping the legs straight for as long as possible. But when you feel tightness in the back or legs slowly bend the knees gently dragging the knuckles on the floor. Repeat for 30-60 seconds. If you have sciatic type symptoms then I would still do this exercise but with bent knees throughout.

18/04/2020

It REALLY bloody hurts!
We are still getting phone calls from both new and existing patients who are in genuine pain. When we get acute local back pain it is normally caused by muscle spasms. These give sharp pain which is not at the end range. The best thing you can do is maintain as much pain free movement as you can using some of the exercises below:
1. Spinal range of movement exercises - do each of the 6 spinal movements up to end range (or before if you feel pain), hold for few seconds then move back. Should be done slowly and make sure you are mindful of how you’re moving.

09/04/2020

A right pain in the neck!
Neck pain and stiffness is very common so here are 3 stretches to ease the tightness from sitting at PC or ‘iPhone-itis’
1. Levator scapulae - sit on one hand, smell the opposite armpit. Grip on the back of the head and pull diagonally forward. Keep the chest up during the stretch.
2. Scalenes - sit on one hand and with the other place 2 fingers over the ear. Gently pull the head to the side. Keep chest and chin facing forward.
3. Cervical erector spinae - link fingers together and place on the back of the head. Keep elbows together and roll the chin towards your chest.

Hold all stretches for 30-45 seconds. If you’re glued to the laptop these should be done 3 x per day.

Keep Moving Forward

06/04/2020

Upper and Mid Back Pain is very common especially as many people spend so much time sat down. It took us millions of years to evolve to stand and yet we spend too much of our day sitting.
Below are some example of stretches and mobilisation exercises to keep it moving:

1. Extensions over the roller - giving yourself a hug, slowly arching backwards and forwards. 1-2mins for the mid to upper back.

2. Massage ball - place a massage/lacrosse ball between the shoulder blade and spine and gentle massage a small area by rocking side to side and up/down.

3. Lats stretches/Lateral Chain - trying to banana the side of the body by either using your arm to pull across or gripping onto the wall or door frame to lean away from. Hold these for 30-45 seconds taking slow deep breathes and repeat on both sides.

Keep Moving Forward

02/04/2020

Lower Cross Syndrome is a very common cause of low back, hip and hamstring pain. It caused through muscle imbalances; tightness in the hip flexor and lumbar spine and muscle weakness in the lower abs and gluts.

To address this you need to:
1. Regularly stretch your hip flexors and lumbar spine. Ideally 3 x per day for 30-45 seconds. Plus take regular breaks from sitting!!!

2. Exercise and activate the weak muscles in the gluts and lower abs through exercises such as planks, hip extensions and leg raises. Normally 1 x per day with 3 sets for as many reps as good form and technique can be maintained for.

Keep moving forward!

31/03/2020

Hamstring tightness can be a big factor in low back pain as well as knee pain.
When we sit down, especially when slumped, we shorten the hamstrings. This can cause a posterior tilt of the pelvis and loss of lumbar lordosis (curve in the low back).
Taking regular breaks from sitting combined with doing regular stretching and self massage will help with this.

Try to do both stretches 3 x per day for 30-45 seconds:
1. Standing hamstring stretch - pull toes backwards and knee straight before leaning into the stretch.
2. Lying hamstring stretch - link fingers behind knee, pull toes towards the shin then use your quads to straighten the knee as much as possible.

3. Self massage - this can be done with either a foam roller or massage ball making sure you keep the lower leg off the ground and slowly rotate the leg to target different parts of the hamstrings.

Keep moving!

The Surrey Osteopaths- Woking

24/07/2020

12/05/2020

05/05/2020

30/04/2020

21/04/2020

18/04/2020

18/04/2020

18/04/2020

09/04/2020

06/04/2020

02/04/2020

31/03/2020

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Monday	8am - 8pm
Tuesday	8am - 8pm
Wednesday	8am - 8pm
Thursday	8am - 8pm
Friday	8am - 8pm
Saturday	9am - 2pm