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racheltylermovement

Helping you to move better so you can feel better
Specialisms: Gait, foot health, core and pelvic floor
RES, NKT3, AiM, ID

It’s been a minute since I’ve posted anything but

It’s been a minute since I’ve posted anything but felt inspired due to the number of clients I have seen this week and last with painful knees.

The knee is an immobile joint and doesn’t like to do anything but bend straight forward*.
The hip above it and the ankle below it are mobile joints BUT their mobility needs to be controllable. If one or both of them are not able to be stable, or don’t move enough, it will massively affect the knee’s ability to just bend forward.

Knee exercises are ankle and hip exercises.
Always. 🦵🏻🦵🏻🦵🏻

Rx

* the knee does have a little bit of rotation just at the moment that it is becoming straight.

#kneepain #hippain #hipexercises #ankleexercises #kneeexercises

Teeth clenching and teeth grinding are signs of ex

Teeth clenching and teeth grinding are signs of excess jaw tension. Our jaw isn’t fully part of our skull but is attached by a hinge (the temporomandibular joint (TMJ)). So our jaw effectively hangs or dangles from our skull and needn’t/shouldn’t ever be held tightly with gritted teeth.

Jaw tension is linked to too much stress and also to posture and muscle imbalances in the torso. Core muscles that aren’t working optimally can be compensated for with teeth clenching. In other words, you look for strength elsewhere when it can’t be found in the core. This is very normal. I see this all the time.

To help relieve your jaw, you should release the muscles with massage and also allow it to hang loose and dangle again.

Now, if you leave it released and loose and then not do anything else, there is a very good chance that you will go back to jaw clenching, afterall you were clenching your teeth for a reason and without activating any other muscles your reason still exists!

Replace the need for jaw tension by optimising your intrinsic core. A note here that - if your jaw tension is entirely a stress response (and not to do with posture), then some good breathing and mindfully working on good alignment and core muscle activation will also help greatly so you will get a better result in all cases!

Tension in the body is hard work and is wasted energy so I think that you will enjoy letting that jaw tension go... :)

Let me know how you get on.
Rx

#jaw #teethclench #teethgrit #teethgripping #teethclenching #teethgrinding #masseterrelease #temporalisrelease #jawdangle #jawtension #headache #corestrength #mertonpark #wimbledon #sw19therapy

Muscles aren’t tight because they are short. Muscl

Muscles aren’t tight because they are short. Muscles are tight because they are under-used.

It’s alway seems to be the hamstrings, doesn’t it? But it isn’t their fault. Those hamstrings just want to be utilised and fully employed.

No more static stretching. Don’t try to stretch them by making them as long as you can, then staying there. They won’t get the message and get longer. You’ve probably realised that by now!

This is what you need to do:

1. Move your hamstrings from long to short, long to short. Show them waht they can do and encourage them rather than force them.

2. Strengthen your hamstrings.

3. Use your hamstrings in functional ways along with the rest of your lower limb. The hamstrings best friend is glute max and it is also in the same gang as the calf muscles and quads.

Move. Strengthen. Use. Then those hamstrings will get more flexible.

Rx

#hamstrings #tighthamstrings #dls #stretch #stretchhamstrings #hamstringstrength #glutestrength #pendulumstretching #correctiveexercise #wimbledonrehab #morden #wimbledonfitness #sw19fitness #walkingcoach #walkwell #mertonpark

More is more but not necessarily better. You kno

More is more but not necessarily better.

You know walking is good for you but is painful walking good for you? In some ways yes, but mostly, no. And it’s not going to improve by walking more. You need to change the way that you walk.

For most people just a few simple tips will greatly improve your walking. Making you fitter, your hips and legs work well, your core support you and your limbs to flow with ease.

Easier is better 😊

I help people move more efficiency, using more of their body, coordinating their joints so walking works for you not against you.

If you’re fed up with feeling sore after walking (or sitting or standing), get in touch.

Rx

#walkingcoach #walkmore #walkbetter #gaittherapy #gaitanalysis #mertonpark #wimbledon #morden #sw19 #sw20

Get relief from back pain with these 5 yummy exerc

Get relief from back pain with these 5 yummy exercises all using a soft Pilates ball.

The breathing is important in all these exercises - when you feel the most stretch in your back muscles take a big breath in. Use the inhale to stretch your back muscles even more. Your diaphragm is connected to your back lower ribs and breathing into your back ribs will get your posterior diaphragm moving and will provide relief from stiffness and pain in your lower back.

1. Cat-cow rolls with the ball
2. Side sitting thread the needle
3. Side lying arm stretch with knee squeezes
4. Pelvic rolls on the ball
5. Rock back breathing

I can help you stand and walk with a posture that doesn’t aggravate your back. Look at my previous posts, or better, see me for personalised advice!

Rx

#walkingcoach #posture #backpain #easeyourback #backpain #lowbackpain #lbp #correctiveexercises #diapragmaticbreathing
#mertonpark #wimbledon

Walk better by balancing better – not on a straigh

Walk better by balancing better - not on a straight leg but on a bent leg.

My favourite balance on bent leg exercise is a single-leg deadlift. This exercise moves you into a bent leg balance with a pronated foot and then back into neutral foot.
A single leg deadlift works the glutes and helps you to stabilise the knee and hip with foot. Glutes that work well not only make you more efficient at walking, they also can help lessen back pain and give you better pelvic floor function as well.

The control of your spine to pelvis distance in this exercise helps to monitor the hip hinge and help keep the movement at the hip and not into your low back.

If you tend to get a sore low back when you walk or need hip, knee or ankle rehab, this one is for you!

Rx

#singlelegdeadlift #betterwalking #walkingcoach #glutes #hiphinge #lowbackpain #pronation #pronatedfoot #hipstrength #bentkneebalance #midstance #kneepain #footrehab #anklesprainrehab #anklerehab

Sorry about the crackly audio! When your arm swin

Sorry about the crackly audio!

When your arm swings with your walk, your shoulders rotate slightly. As your arm swings forward it eternally rotates at the shoulder. When your arm swings back it internally rotates at the shoulder.

This exercise not only unlocks your neck and upper back muscles, it also enhances the natural shoulder movement with your walk.

Any tightness in your upper back and neck will be alleviated with this exercise. Slow and steady wins the race, there is no need to rush from one rotation to the other. Enjoy the feeling of your joints moving. Try to make it a flowing motion.

:)) Happy days, happy neck and shoulders.
Have a great bank holiday weekend.

Rx

#frozenshoulder #neckpain #neckmuscles #upperbackpain #thoracickyphosis #neckexercise #neckstretch #upperbackstretch #shoulderstretch #tenniselbow #golferselbow #correctiveexercise #movebetter #wimbledon #mertonpark #sw19physio #sw19therapy #walkingcoach

Is your head forward of your body? A head that s

Is your head forward of your body?

A head that sits on top of your rib cage can be held up with the lowest amount of effort.

As soon as your head is slightly forward of your body, your upper back muscles and your neck have to work much harder to hold onto it.

An adult head weighs around 5kg. That’s the weight of the average house cat. According to Kapandji (Physiology of the Joints, Volume III) for every inch your head moves forward, it effectively doubles in weight. So if your head is 1 inch forward it weighs 10 kg or 2 house cats 🐈‍⬛ 🐈‍⬛

It isn’t unusual to see people holding their head up to 3 or 4 inches forward. Now, the forces acting on your neck and upper back are significantly increased, as if your head weighed around 20kg!

Use my head ramping advice in the video to get your head back onto your shoulders as best as you can and follow me for more movement tips to help you move better, more efficiently with less pain.

Rx

#headramping #forwardhead #neckpain #backpain #dowagershump #C4pain #neckstrain #movementtherapy #correctiveexercise #wimbledon #mertonpark
#walkingcoach

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Movement therapy, education, pilates and workshop instructor based in Wimbledon, London.

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