Stretching, Mobility, and Strength

Stretching, Mobility, and Strength

Enhance Your Well-Being

Embrace the festive spirit with South Eastern Sports Podiatry’s December blog! Our commitment to your well-being takes centre stage this season. Join Physiotherapist Sarah as she unveils a holistic approach to health. Delve into a curated blend of stretching, mobility, and strength exercises – a powerful trio to combat back and neck pain, while offering respite from headaches. Elevate your well-being and make this December a celebration of health! 


The Struggle with Pain

For many of us, the hustle and bustle of the holiday season can take a toll on our bodies, leading to increased tension in the back and neck, often resulting in nagging headaches. Prolonged periods of sitting, stress, and poor posture can contribute to these discomforts, impacting our overall enjoyment of this special time of year.


The Winning Combo: Mobilise and Strengthen

Enhance Mobility:

Mobility exercises are key to improving joint function and reducing stiffness. Incorporate dynamic movements that engage your spine, such as thread the needle, book openings, chest stretches and foam roller stretches. A well-mobilised spine contributes to better posture and decreased strain on surrounding muscles, reducing the likelihood of pain and headaches. The use of creams such as deep heat and Physiocrem, and heat packs can also increase range of motion and provide relief. 

Strengthening for Stability:

Building strength in the muscles that support your spine is crucial for long-term relief. Focus on exercises that target the core, back, and neck muscles. Bird-dogs, band rows and prone W-Y exercises can help stabilise the spine and reduce the risk of recurring pain. Strengthening these areas contributes to better posture, preventing the onset of discomfort.


Tips for Implementation

– Consistency is Key: Aim to incorporate these exercises into your routine consistently. Consistency is crucial for long-term benefits.  

– Listen to Your Body: Pay attention to how your body responds to each exercise. If you experience pain beyond a gentle stretch, consult with a healthcare professional.

– Posture Matters: Maintain good posture, especially during prolonged periods of sitting. Whenever possible, avoid sustained sitting for more than 60 minutes, try to get up and walk around as much as possible, or even change posture or perform stretches in your chair to take the load of specific area.


This December, prioritise your health and well-being by embracing the winning combination of stretching, mobility, and strength exercises. By dedicating a few minutes each day to these practices, you’ll be better equipped to enjoy the holiday season pain-free.


Wishing you a joyful and pain-free December!