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Hip and knee pains can occur due to injury or for any number of reasons and therefore it is important to always visit your practitioner for diagnosis and advice so that you can obtain the correct treatment for your condition.  However, here is a little self help advice that may just help you relieve some tight tissues that can result in hip and knee dysfunction and pain.

This video demonstrates two stretches that are common culprits for these complaints. (It may appear that the video has been cut short and in a way it has; I shortened it as I was speaking too much with information that may have confused you.) The first stretch is for the Psoas muscle and the second stretch is for the TFL/ITB. The only thing you may like to add to the second stretch, to make it more effective, is to raise the arm toward the ceiling, on the same side that you have the knee in contact with the floor.

1/ ILIO-PSOAS STRETCH

The ilio-psoas muscles are one of the major postural muscles; it is the main hip flexor whose origin is the anterior (front) surface of the 12th thoracic to the 5th lumbar vertebrae of the spine and attaching to the lesser trochanter of the femur (thigh bone).
Anterior_Hip_Flexes_ilio-psoas-muscles

When these muscles are tight/dysfunctional they prohibit you from taking a full stride, altering the movement of lumbar vertebra, this can lead to lower back pain, increased lumbar lordosis or an antalgic stance as well as possible hip/groin pain or, in guys (obviously), testes pain (read this if this is of interest to you).

2/TENSOR FASCIA LATAE

The tensor fascia latae (TFL) muscle originate from the iliac crest and insert into the iliotibial band (ITB); aiding in hip stabilisation, flexion and abduction. The ITB runs along the lateral or outside aspect of the thigh, to the lateral condyle of the tibia, or bony bit on the outside of the knee; crossing both the hip and knee joints. The TFL is an important stabiliser structure of the lateral part of the knee as the joint flexes and extends and therefore, they can cause a lot of hip and knee problems.

Iliotibial Band Syndrome

Iliotibial Band Syndrome

SELF-TREATMENT 

Soft tissue work – with your prickly ball or jack-knobber or foam roller (READ MORE HERE)- (we carry all of these at the clinic).

Increase flexibility – by doing daily stretches demonstrated in the video at the beginning of this blog.

Strengthening exercises – stretching is not going to do it all. The mentioned muscles may be having to work too hard because they are compensating for other muscles that are not firing properly. A plan of exercises to strengthen these involved muscles is needed. Your practitioner will be able to tell you which muscles are involved. The most commonly involved muscles are weak gluts as well as foot pronation causing incorrect alignment and function. However, please visit your practitioner as she/he will be able to advise you.

Hope you find this helpful.

Written by Anne French, BSc(Hons), MSc Chiropractic, D. C.

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Lenka, one of our Pilates instructors is offering a free 20 minute pre-class or pre 1-2-1 consultation to discuss your goals and body-related issues. This is a great opportunity to connect with your body and find out how Pilates can help you.

This offer is open to everyone, regardless of whether you are currently in one of our Pilates classes and / or thinking about also benefiting from having future 1-2-1‘s, or are thinking of joining one of our Pilates classes.

If you would like to take advantage of the offer, please call the clinic to book (Saturdays 12:05 – 12:25).

Lenka Sobotkova, Pilates Instructor

Lenka Sobotkova, Pilates Instructor

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Pilates aims to strengthen the body, with particular emphasis on core strength to improve general fitness and well-being. Pilate’s exercises are done on a mat (or using special equipment) by emphasising proper breathing, correct spinal and pelvic alignment, and concentration on smooth controlled, flowing movement, you become acutely in tune with your body. You actually learn how to re-train/control your body to move in safer, more efficient patterns of movement which is invaluable for injury recovery, sports performance, good posture and optimal health.

Pilates practise can help improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension. For elite athletes/dancers, Pilates can complement their training by developing whole body strength and flexibility, and help reduce the risk of injury. There is some evidence that Pilates can provide pain relief to people with non-specific lower back pain.

Written By Anne French

Jenny James, one of our Pilates Instructors, recently did these Pilates videos for us. Which is really handy for me, as I often ask my patients to add these exercises to their daily routines. Thanks Jenny!

Half Roll down – For beginners a half roll down using the wall is a safe and affective way to mobilise the upper spine. It helps to release tension in the shoulders and the neck. It also teaches you to use the ribs to help segmentally control the spine.

Full Roll Down – The full roll down opens up the lower back as well as the upper spine. It creates space in-between the vertebrae lengthening the whole spine giving you segmental control and releasing tension in the lower back.

Jenny is starting a New Beginners Class on a Wednesday evening at 6pm. She also has available times for 1-2-1’s if you would like a more personalised approach.

Class schedule

  • Wednesday – 6pm – Beginners 
  • Saturday – 9am – Improvers
  • Saturday – 10am – Beginners

1 – 2 – 1 schedule

  • Wednesday – 7pm
  • Saturday – 11am
  • Sunday – 9am 

Call the clinic on 01273 321133 to book your place.

Pilates is a method of exercise created by Joseph Pilates which improves muscular strength and function, improving posture and stability.

Our Pilates Instructor, Alison Mulford, teaches the Body Control Method of Pilates. This method promotes body awareness by infusing these eight principles into each exercise.

  • relaxation
  • co-ordination
  • alignment
  • stamina
  • concentration
  • centring
  • breathing
  • flow movements

We have filmed a short video to demonstrate the last principle – flow movements.

 

 

Many of the rehabilitation exercises I was taught while studying Chiropractic were based on Pilates. I remember thinking at the time that if/when I opened a clinic then I would want to offer Pilate’s classes for my patients as this exercise needs no special equipment, is suitable for any body type or level of fitness and therefore suitable for anyone.

If you are looking to improve your health/quality of life then join one of our Pilates Classes:

Saturdays:

9am – Circuit Class – for those that like to push themselves!

10am – Intermediate

11am – Beginners

 

Pilates increases your body awareness, teaching you to control your body movement resulting in increased muscle tone, less injuries and improved posture which translates to looking good and a better quality of life.

 

Written by Anne French

 

New Hatha Yoga Class – Tuesday, 6.30pm, starting Feb 3rd.

We have finally found a great teacher to take over our Yoga Classes.

Savita Burke

Savita has a wealth of knowledge and experience. Coming from an Ayurvedic background, she has been practising Yoga most of her life. Yoga and the philosophy of Yoga is a part of her life and is as natural to her is breathing.

As well as teaching Yoga students, Savita teachers Yoga Instructors and Complementary Health Therapists at various classes/conferences in not only Yoga but Stress Management, Meditation, Motivation and Healthy Living both nationwide and internationally. She has also worked with Local Bough Councils, Local and BBC Worldwide Service Stations; written for Local and International Magazines and Newspapers and recorded CDs for both children and adults.

Savita has a down to earth approach, allowing each student to gently reach their potential and their bodies’ individual best.

Book your place by calling 01273 321133.

We were one of the unlucky properties that got flooded by that freak storm (complete with hail stone merged icebergs) in July. We lost the entire basement and of course due to that, we have not been able to hold any of our usual exercise classes.

But I am so glad to be able to report that the basement has finally dried out. Hurray! A new floor is being laid and full re-decoration; the finishing touches of which is happening as you read this.

Therefore, I am glad to announce that:

OUR CLASSES START AGAIN ON SATURDAY, NOVEMBER 15TH

Book your place now and before the Christmas indulgences begin.

Call us on 01273 321133

Hi my name is Kay.

I have just moved to the area with my partner and our 2 dogs and 2 cats.

Kay Phoenix, Pilates Instructor

Kay Phoenix, Pilates Instructor

I have always been very enthusiastic and passionate about Health & Fitness.  I believe that if you look after your body it will look after your mind.

I am very keen that everyone I work with enjoys their sessions. Exercise does not have to be about punishment.

 

Pilates helps me work more holistically with you because it enables me to work with you from the inside out.  Your health and wellbeing is my priority.

I have worked with a range of people – just like you! – Who want lifestyle changes…

I am a R.E.P’s Level 3 Personal Trainer, Pilates Instructor and also have qualifications in sports nutrition, weight management and postural correction.

 

I have always participated in a variety of sports including rowing, football, badminton, running and hockey as well as being a regular gym member, attending a variety of classes. I never ask my clients to do anything I would n’t do myself.

 

Look forward to meeting you…

Written by Kay Phoenix

FREE TASTER CLASS 

Everyone these days has seen Tai chi at some point, either on the television or on a holiday to the far east. To the casual onlooker it looks like some kind of floaty dance sequence, but Tai chi is a sophisticated jewel of Chinese culture that has become part of the global consciousness in the last forty years. It is a martial art, a method of restoring and maintaining good health, a physical manifestation of philosophy in action, and ultimately a yogic path to enlightenment.

Tai chi, or more correctly Tai ji Quan, means roughly grand ultimate fist and refers to its fighting strategy. The Tai ji symbol is what is commonly known as the yin yang symbol in the west, and is the pictorial representation of the core of Taoist philosophy. Yin-YangEssentially the ancient Chinese realised the energy of the universe was split into two opposing and complimentary forces, yin and yang, male and female, light and dark, hot and cold etc.

The fundamental premise of Taoism is that when yin and yang are in balance, harmony, and with it health, success, victory etc will prosper, and when they are not in balance then things are more prone to failure.

As a martial strategy Tai chi sets out to follow these laws of balance between yin and yang. Simplistically when your opponent is yang, i.e. attacking , you must be yin, i.e. yield, receive, deflect etc. He is now yin and now is the correct time for you to be yang and attack. Tai chi cultivates softness in body and  stillness in mind, in order to connect to your opponent and listen for the right moment to attack. Tai chi essentially uses the other persons force against himself, as your opponent dictates the advent of his own demise by attacking in a particular way.

Embodying these principles and practices has the effect of filling your consciousness with these qualities. We all know that life presents constant challenges on a daily basis. Knowing when to act and when to go with the flow is a crucial skill we all must learn. Tai chi trains your intuition and spirit to act in accordance with these universal laws so you respond from a much deeper place. In the end, every thing becomes Tai chi.

Most Tai chi practised in the world however is done so to maintain and restore good health, and Tai chi can be done without having to engage with its martial side or its philosophy. Moving in a soft slow concentrated manor has a very strong effect on both the body and mind and is commonly known as meditation in movement.  It restores correct posture, softens opens and strengthens the joints and muscles, improves balance and builds strength and bone density. It also strengthens the immune system and calms the mind, reducing stressful mental states. Tai chi then becomes a Qi gong, an “energy exercise” that leaves one feeling calm, balanced and more oneself. These aspects have great benefit to offer people in the modern world where disease, poor lifestyle and stress all have a major effect on peoples health.

Our classes at Coast aim to teach people the basic principles and ideas inherent in Tai chi, and focuses on teaching the Wu family long form from Shanghai. Training is traditional as passed down to me from my teacher and his teacher before him. Tai chi presents a completely different way of training the body and mind and provides a framework for understanding life and your own path through it. Its also fun and you will leave class feeling relaxed yet energised. Now that cant be bad!

Here is a video of Jeremy making Tai Chi look so easy – it’s not.

For those of you wanting to try Tai chi – we have a FREE TASTER CLASS on Tuesday, April 8th at 8pm. Please book your place as spaces are limited.

Written by Jeremy Marshall

Details for our next 4 week focus course:
Wednesdays 6.00 – 7.15pm April 9th, 16th, 23rd & 30th: 
Grounding through Yoga – Happy feet.
Happy Feet

Happy Feet

In this 4 week course we will look at finding mobility and stability in our foundation. We will spend time giving our often neglected feet and ankles some love, building this into a good dose of standing postures to strengthen and energise our legs too. Happy feet will help us to find a strong and steady foundation on the mat and a sense of stability off the mat, helping us to stay grounded and stable through life’s ups and downs. Handouts are included to encourage you to keep up the good work at home!

£48 for 4 weeks. Pre-booking essential.
Here is a little taster:

Here are 2 testimonials from Ginnys last Focus Class:
“As a complete beginner to Yoga, I found the course to be interesting and enjoyable. Ginny is an excellent teacher, providing just the right amount of challenge along with buckets of encouragement. She may have inspired me to sign up to another course – provided she’s running it!.” 

And another:

“Ginny is an excellent teacher who makes us all feel safe and at ease with her and our other classmates.
Her descriptions and explanations of the human physiology help to mentally visualise what we want to do – really great!
The supplementary materials and videos helped to consolidate what we learnt in class.”
Fiona Deene.

What is a roller?

If you enter any gym or health clinic these days you will see foam rollers. They look like pool noodles, you know, the things you can use in swimming pools to help you float; long cylindrical pieces of some type of extruded hard-celled foam. They vary in price depending on the quality, size and density.

To roll on not to roll – that is the question.

Most blogs/articles you read on foam rolling are usually slanted towards athletes, whether that is an elite, a dedicated athlete or the occasional weekend warrior.

However, you don’t have to be an athlete to benefit from foam rolling and I would go as far as to say, most people, can benefit from using this simple and relatively cheap (if you think of how expensive time off work or therapy costs) tool. Foam rollers are a small investment to make,  to see a potentially significant decrease in the number of soft tissue injuries and resulting pain.

Why use a roller?

Every body needs a little help with the stresses and strains we put it under. Foam rollers can be used for soft tissue work on most of your body as well as strengthening and stretching exercises. All you need is a little imagination (or videos to help you) and away you go.

Soft tissue work – Foam rollers can be used to work soft tissue (muscles ,tendons, ligaments). There are many names for this kind of work e.g. myofascial therapy, trigger point therapy. However,  this is a deep massage you can do for yourself, everyday if you wish.

Obviously, this is much cheaper than booking a massage but is it as good? Nothing is as good as an experienced therapist working on your body but many patients I see, actually need soft tissue work at least 3 times a week if not everyday (especially those of you recovering from an injury or training for something like the Brighton Marathon). This tool would enable you to do this and then still receive that much-loved and needed massage from your therapist.

Here are videos to give you some ideas but please experiment on other muscles, e.g. calves, quadriceps, hamstrings, lats – the list goes on…

 

Strengthening exercises – Foam rollers are a great way to increase muscle strength.

Here are some core strength exercise videos.

 

Stretching exercises – In our crazy computer driven world, many of us suffer with hypertonic (too tight) pectoral muscles that bring our shoulders forward and rounded (Upper Cross Syndrome). The following video demonstrates a lovely way to open the chest and stretch those over worked muscles with a foam roller.

 

Where can you get one?

Foam-RollersObviously, we carry these in the clinic. Our prices start at £15.00 for a short one (no picture yet sorry).

The light blue roller in the photo is £23.50, which is our basic – but will do the job very nicely thank you – foam roller.

The next is £29.50 which is more dense (and therefore harder) and comes with a CD.

And last but definitely not least, £41.50 for our Rumble Roller; which is a very light, compact roller that works on those tissues like you never thought possible. You will need a piece of leather to bite on while working with this one!

 

In conclusion

If you don’t have a therapist living with you, a foam roller is the second best thing. It can significantly reduce soft tissue pain and injuries while increasing your flexibility and strength. A small investment in yourself – because you’re worth it!

Written by Anne French

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Coast Clinic

01273 321133
Tuesday: 10am - 7pm, Wednesday: 2.30pm - 6.30pm, Friday: 3pm - 7pm, Sat: 9am - 1pm