Before you follow this video, make sure you have learned to position your pelvis in neutral: https://www.octopusclinic.com/videos/07-foam-roller-on-floor-positioning-pelvic-neutral/

Complete also the leg lifts on a foam roller to be ready: https://www.octopusclinic.com/videos/10-foam-roller-on-floor-leg-lifts/

Great for coordination, hips stability, deep core strengthening. It’s indicated for weakness in the proximal portion of the anterior oblique sling, and for walkers and runners with low back pain.

Keep the spine neutral and go into table top position, then alternately tap the floor with one foot (toes) and then with the other one. Level up when ready trying to go faster without stopping in table top position.

Make sure to perform this exercise under the guidance of your physiotherapist

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Before you follow this video, make sure you have learned to position your pelvis in neutral: https://www.octopusclinic.com/videos/07-foam-roller-on-floor-positioning-pelvic-neutral/

Great for dynamic stability, lower back mobility and strength, front hip mobility, gluts, and hamstrings strength. It’s indicated for SIJ instability, Pubic symphysis issues, reduced lumbar and thoracic mobility, weak gluts.

Keep a block between your knees and gently roll the spine and lift your bum, then slowly roll back down. As you can see at the end of the video, to level up the exercise, you can move into a single leg bridge keeping the other leg extended in front of you and your pelvis in line.

You can perform 6-8 reps for 2-3 sets.

Make sure you perform the exercise under the guidance of your physiotherapist.

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The post Steve Santos appeared first on Octopus Clinic.

I approached Lucy Macdonald about a long-standing problem with my shoulder last year, and she was both professional and helpful in diagnosing the issue (in spite of lockdown restraints!) and in going through exercises with me to help resolve the problem. I then did a number of remote sessions with Lucy’s colleague, Claudia (also very friendly, professional, approachable & competent) which continued to ease the pain, improve the range of movement and strengthen the joint. I had a very good experience with Octopus Clinic and highly recommend their services.

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I am in a great Charity running group for the London Marathon and Lucy has been very helpful with Weekly tips and tricks for minor niggles and injury recovery. Always happy to help and replies quickly too. It’s vital to have a good physio and Lucy is great!

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Having fallen down a pot hole and badly sprained my ankle last year, whilst training for the 2020 Virgin London Marathon, it was such a relief to be able to seek the advice of a Physiotherapist. Lucy is extremely knowledgeable and very professional. She regularly checked in with my progress, and her online videos were easy to follow and helpful whilst I exercised to rebuild the strength in my ankle. It was great to know I had her support during my training, and still do!

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I saw Sam @ Octopus Clinic when I experienced repetitive pain in my toes/feet during marathon training. Sam offered a combination of options to help manage/reduce the pain and narrow down the cause, including strengthening exercises and support to realign my foot. After three consultations the pain disappeared and I was able to continue training. Really helpful team, highly recommend them!

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Lucy’s videos are so informative and reassuring. The one she did about knee issues really helped me to understand my knee injury much better. Super friendly and helpful.

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I’m lucky enough to have known the wonderful Octopus Team since they first burst in to the world. Lucy’s online videos are a breath of fresh air: they help to educate and inform me about my aches & pains, and empower me to change my habits, and introduce adjustments and exercises to live my life to the full. Through the pandemic the breadth and accessibility has been enormously helpful, and the live Q&A is reassuring in everything from breathing techniques to increasing my exercise routine and working from home for 14-hour zoom days. Thank you

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