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Cleve Chiro & Physio Centre

@cleve_chiro

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The practice of pain relief
🩺 Chiropractic
💪🏼 Physiotherapy
🏋🏻‍♀️ Sports Therapy
🪡 Acupuncture
🦶🏻 Foot Health
⚽️ Sports Medicine
🩻 Scans & Injections

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✨ Wednesdays = Laptop Day! ✨
Save this post to follow in your next movement break 👌🏼
Contrary to popular belief, it’s not my day off! 😆 Instead, I spend the day working from my laptop, catching up on emails and meetings for the clinic and my professional roles and planning— meaning it’s a lot less active than my usual day with patients. So, every hour, I take a quick 60-second movement break to keep my body happy and comfortable, and you can too!

Here’s my go-to routine:

🌳 Overhead Tree Bends – Reach up and sway side to side
🔄 Corkscrew Shoulder Shrug – Twist and loosen up those shoulders
🍵 Teapot Stretch – Lean sideways like a teapot
🦋 Butterfly Stretch – Stretch out those wings

These simple stretches are easy to work in, wherever you are, and just take a minute to help you move more and feel better!

And don’t forget—this month, we’re offering a special November deal for new patients at Cleve Chiropractic 🌟 It’s a great time to come in and learn some more tips on staying comfortable and active, whether you’re on your feet or at your desk. Book in, and let’s keep you moving! 💪🏼 #neckpain #backpain #chiropractic taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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2 years ago

Hip mobility 💥

Don’t let stiff hips hold you back! The hip joint is incredibly flexible, enabling us to perform everyday movements like walking and squatting. 🚶 🏋️ When our hips lack mobility, our ability to move freely is compromised.

Improving your hip mobility will make you feel stronger, allowing you to effortlessly tackle daily tasks and reduce the risk of injuries.💪🏼

Here is an example of an active hip mobility routine that aims to improve all ranges of motion available at the hip joint:

- 90/90s
- Groin rock backs
- Lunge to kneeling hamstring
- Hip flexor lifts
- Side-lying hip CARs
- Pigeon pose

Remember, consistency is key🔑
Stick to a routine and dedicate time at least 3/4x a week to work on your hip mobility. Don’t let your hip mobility go to waste - use it or lose it! by @cleve_chiro

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3 years ago

💥Upper back mobility💥

Check out these 5️⃣ simple exercises I love for enhancing your upper back mobility and improving your range of motion‼️

1️⃣ Kneeling rotations
2️⃣ Kneeling extensions
3️⃣ Foam roller extensions
4️⃣ Kneeling open book
5️⃣ Segmented cat/cow

With so many people sitting for extended periods at desks or using electronic devices, it’s increasingly common to come across individuals who have restricted movement in their upper back and neck.

🙅🏼‍♂️Neglecting to address this issue can result in further limitations in mobility and strength in other areas of the body.

I suggest doing 2/3 sets of each exercise and including them in your routine at least 2x a week to enhance your upper back mobility.💪🏼
If you need more guidance on dealing with upper back stiffness, feel free to schedule an appointment at Clevechiropractic.com. by @cleve_chiro

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3 years ago

One for the desk workers 👨🏻‍💻

These are 3 progressions I like to use early on to help with neck, upper back and shoulder tension.

If some of the muscles around the shoulder blade aren’t doing their job then the neck muscles can commonly take over, leading to tightness, pain and sometimes headaches.

Here’s a few of my favourite progressions, going from easiest to hardest.

4-point hold ➡️ Beast hold ➡️ Scap press

1 & 2 - aim for 45 second holds
3 - aim for 15 reps
Keep the neck long and chin tucked slightly

If you struggle with neck or shoulder pain and have any questions, drop me a message 📩

#neckpain #shoulderpain #headaches #chiropractor #physiotherapy taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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7 days ago

Take a minute…. You’ve earned it!

Building in a mini movement break or just a moment to reset your body can make a huge difference to your day!

#bristolchiropractic #bristolphysiotherapy #bristolmassge taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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14 days ago

More Than Your Swing - Free Webinar 🏌️‍♂️

🗓️ 13/10/26
⏰ 7pm

Join me and Louis Ross (sports psychologist) where we discuss how your body might be affecting your golf game, from the mental to the physical aspect.

Louis will be covering the sports psych section touching on how the mental aspect can affect your game. I’ll be going into how injuries or physical limitations might be limiting your game.

If you’re interested just comment below or drop me a DM and I’ll send you the sign up link 📩

#golf #sportspsychology #chiropractic #physiotherapy #injury by @cleve_chiro

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15 days ago

One of the most undertrained muscle groups?

The adductors are really important for your knee, hip and low back. They often get missed out in programs and for a lot of people it’s an area they need to work on.

Here are some different ways to start loading them.

1. Side-lying hip adductions
2. Bent knee Copenhagen isometric
3. Bent knee Copenhagen eccentric
4. Straight knee Copenhagen isometric
5. Straight knee Copenhagen eccentric
6. Lateral lunge

These are some variations to load the area before heavier compound exercises or a good place to start if you’re in pain/new to exercise.

Ideally you should feel the groin and core muscles working. If it’s painful or too difficult, pick one of the easier regressions.

If you’re struggling with an injury or have any questions give me a message!

#adductors #rehab #chiropractic #physiotherapy #injury taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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16 days ago

Elbow pain stopping you from working, training or enjoying everyday life? 🫠

An ultrasound scan allows us to look beneath the surface and assess the tendons, joints and surrounding soft tissues in real time. This can help us understand what may be causing your symptoms and recommend the most appropriate treatment, which may include an ultrasound-guided injection where clinically indicated.

Don’t keep guessing what’s causing your elbow pain. Book an assessment with our experienced clinical team via our website today.

#ElbowPain #UltrasoundScan #UltrasoundGuidedInjection #SportsInjury #BristolClinic CleveChiropractic&Physiotherapy taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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24 days ago

Do you get pain on the outside of your knee when you’re running?

This could be coming from the IT band or outside quad muscle being over worked.

A lot of the time I find strengthening the muscles at the hip and being able to shift into that outer hip really helps.

1. Hip hikes
2. Reverse step down with reach
3. Side-bridge rotations

Some of these movements can feel a bit weird at first! But if you’re finding it tough, this might be an indication it’s something you’d benefit from in your rehab.

It could be quite a few other things causing the pain, and other areas like the quad or ankle/foot may need some work. So it’s always best to get assessed by someone.

If you’ve got an injury affecting your running just give me a message, I’d be happy to have a chat 👊🏻

#kneepain #itband #running #rehab #physiotherapy taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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a month ago

I thought chiros just treated back pain?…

Just some of the problems people have come to the clinic with this week!

Never a dull day 🙌🏻

If you have any injuries you want to chat about, give me a message I’d be happy to help!

#chiropractic #physiotherapy #rehab #injury #bristol taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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a month ago

Tight calves when you’re running?

Could be a few different things but one of the best places to start is getting them stronger! And loading through a few different movement options.

1. Straight leg calf raise
2. Bent knee calf raise
3. Bent to straight knee calf raise
4. Soleus slouch (push through your foot to get back up without straightening your knee - takes a bit of practice!)
5. Double leg pogos

Your workout should also include some heavy calf work. But these are a great place to start.

Disclaimer - like I said it could be a few different things. But if you have tightness combined with redness or swelling, that needs to be looked at quickly by a healthcare professional.

If you have any niggling injuries or need some advice just give me a message 🏃‍♂️

#calf #pain #running #chiropractic #physiotherapy taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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a month ago

Don’t neglect recovery days!

Recovery days are when the body repairs and you reap the reward from the weeks training.

It doesn’t need to be complicated, just do things you enjoy and forces you to slow down (physically and mentally).

Recovery days and the amount you have will vary depending on your level of fitness, and especially if you’re carrying an injury. For some doing a light workout is great. For others doing absolutely nothing works well.

Don’t think of them as a waste of time. They will make your high intensity days much more productive.

Put them in through choice, rather than being forced to put them in through injury.

If you have questions around how to program your training or specific injuries, drop me a message 👊🏻

#recovery #training #physiotherapy #chiropractic #bristol taken in Cleve Chiropractic & Physiotherapy Centre by @cleve_chiro

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a month ago