Helpful Resources for Your Wellness Journey
Welcome to our resources hub! Whether you're recovering from an injury, building strength, or aiming to prevent discomfort and dysfunction, these curated tools and videos will help guide you toward optimal well-being. Explore practical tips and exercises designed to reduce inflammation, improve balance, and enhance your body's resilience.
Hip rotatHip rotation is key for stability, movement, and injury prevention. Internal rotation aids squats and weight shifts, while external rotation supports stability and agility. Restrictions can cause knee, back, or pelvic issues. Strengthening and mobilising these movements improves flexibility, control, and overall joint health, keeping your body moving efficiently.
"How to Unfu*kYour Psoas Muscle”
Tight, overworked psoas muscles can lead to discomfort, poor posture, and reduced mobility. In this video, Connor explains the ‘whys’ giving you the tools to help you discover simple, effective stretches and techniques to release tension, improve flexibility, and restore balance to your body. Perfect for anyone dealing with hip tightness, back pain, or wanting better overall movement. Incorporate this into your daily routine and feel the difference!
"Relieve Neck Pain with Simple Exercises"
In this video, Dr. Peng offers quick, effective exercises to reduce neck pain, improve mobility, and ease tension. Perfect for anyone looking for relief and better movement in minutes!
"The Ultimate Scapular Winging Fix"
Struggling with scapular winging? In this video, Connor breaks down everything you need to know to fix it for good. Learn how to strengthen key muscles, improve posture, and restore proper shoulder mechanics with step-by-step guidance. Whether you're experiencing discomfort, instability, or looking to improve your overall movement, this video provides the ultimate solution for building a stronger, more stable upper body.
"Relieve Low Back Pain: The Glute Medius Fix"
Did you know that your low back pain might actually stem from weak or imbalanced glute muscles? This video explains how the glute medius impacts your lower back and shows you a quick test to identify weaknesses. Learn a simple exercise for instant relief, plus follow-up exercises to strengthen the glute medius and prevent pain from returning. Perfect for improving squat performance and eliminating discomfort for good!
"Relieve Ball of Foot Pain & Metatarsalgia"
Struggling with ball-of-foot pain or Morton's Neuroma? This video covers causes, symptoms, and proven treatments like fat pad therapy, orthotics, stretches, and more. Discover practical tips for immediate relief and lasting comfort. Perfect for anyone looking to walk pain-free again!
Strong, stable hips improve mobility, balance, and injury prevention. Focus on stability, strength, and mobility to prevent knee and back issues. Enjoy and take out what you think is best for you.
"Real-Time Knee Pain Relief Exercises"
Follow along with this easy knee pain relief routine to strengthen and loosen the muscles around your knees and hips. Perfect for reducing discomfort and improving mobility, these exercises are simple, effective, and done in real-time for convenience!
Plantar fasciitis causes heel pain due to inflammation of the plantar fascia, often from overuse, poor footwear, or tight calves. Symptoms include sharp heel pain, especially in the morning. Treatment includes stretching, strengthening, massage, and rest. Proper support and mobility work can help prevent and manage symptoms effectively.
Here’s a helpful guide to regaining strength, maintaining mobility, and managing recovery. These targeted rehabilitation programs integrate structured strength training with specialised protocols for the Shoulders, Hip & Glute, Knees, and Ankles, providing a holistic approach to injury prevention and recovery. By combining strength development with rehabilitation, you can enhance mobility, reduce the risk of re-injury, and maintain long-term physical resilience.
Designed to align with the four key phases of physical rehabilitation and recovery, these programs also help manage expectations, fostering mental well-being throughout the process. The goal is to empower you with the knowledge and structure needed to progress confidently, build balanced strength, and establish a foundation for success.
Disclaimer: These program’s serves as a general guide and should not replace the advice of a healthcare professional. If you are unfamiliar with any activity or exercise in any of these programs, or if you experience discomfort or pain while performing any tasks, consult a healthcare professional. These programs are intended as a supportive tool and is not a substitute for professional medical care.
4 Phased Rehabilitation Program
Beginner-Friendly Strength & Conditioning Program
This biginner-friendly gym program is designed for those new to the gym environment or returning after a break. It focuses on safely rebuilding strength, improving mobility, and reducing injury risk. With a simple, controlled approach, you’ll gain the confidence and skills to manage movement, prevent discomfort, and build a solid foundation.
✔ Two-Day Option – A flexible program that fits into a busy schedule.
✔ Video Demonstrations – Each of the exercises includes a video link to ensure proper form and technique.
✔ Beginner-Focused – Emphasizes controlled movements, comfortable weights, and efficient muscle group pairings.
✔ Time-Efficient – Designed to be completed within 45 minutes, with the option to superset exercises for added efficiency.
✔ Injury Prevention & Mobility – Strengthens key muscle groups to support overall body stability, reduce injury risk, and improve mobility.
Although this is a perfect starting point to build strength with confidence, it is solely designed for beginners in mind. This is not a comprehensive, individualised gym program tailored to your unique needs or personal goals. Just with any fitness journey, results may vary depending on effort, consistency, and your fitness level. If you have any questions or concerns, be sure to consult a healthcare professional before starting any new fitness routine.
Understanding Pain
Pain is complex, influenced by both physical and emotional factors, and understanding it is key to effective management and recovery. Gaining insight into the science of pain helps reduce fear, build resilience, and empower you to make informed choices about your well-being.
Click here for a video by Dr Lorimer Moseley on pain and the brain
The Body Keeps the Score
With the use of The Body Keeps the Score by Dr. Bessel van der Kolk offers a groundbreaking book that explores how trauma impacts the mind and body. It offers invaluable insights into understanding and healing from trauma through innovative approaches, making it a must-read for anyone on their journey to recovery and self-awareness.
Understanding ACT with The Happiness Trap
The Happiness Trap is an excellent introduction to Acceptance and Commitment Therapy (ACT), offering practical insights into embracing life’s challenges and focusing on what truly matters. It reframes the pursuit of happiness, helping you build resilience, accept difficult emotions, and commit to meaningful actions for a richer, more fulfilling life.
Self-Massage Techniques for Home Care
Take charge of your wellness with simple self-massage techniques designed for home use. Using tools like foam rollers, massage balls, or your hands, you can target muscle tension, improve circulation, and reduce stress anytime. Self-massage is an effective way to enhance relaxation and recovery—perfect for complementing your professional treatments!