About Me

Chris set up Movement Perfected with the aim was to bring together like minded professionals with varied and diverse experience to deliver a flexible and highly personalised services.  With a Physiotherapy and Sport and Exercise Science Degree  Chris enjoys using scientific principles to ensure his clients achieve the best results for their bodies in their environment.   He enjoys a diverse caseload and treats dedicated sports people, city workers,  pre and post surgery clients. He has built up a good reputation and referral base with many of London’s top consultants.   Next on the list for Chris is development of the Sport and Exercise Science side of Movement Perfected, including dynamic bike fitting, blood lactate testing and periodised sport programming.   Chris has developed a passion for cycling of all types, in more recent years road cycling.   He will be developing his training blog and you can follow his bike efforts and join the movement perfected strava cycling club here.

Specialist Areas
  • Physiotherapist
  • Sports Scientist
  • Personal Trainer
  • Clinical Pilates Instructor
Online Booking

Author Blog:

Everyday Movement Tips

Principles of Overload

Muscle Physiology

Training Principles

Training Terminology

Outcome Measures

Back Pain Oswetry Low Back Pain  The Roland Morris The Keel STarT Back Screening Tool    Neck Pain Neck Pain Index   Achillies VISA- A Achilles Tendon Questionnaire   Knee KOOS Knee Survey Oxford Knee Score   Hip HAGOS hip outcome measure  

Leg Pull Front

Body Position Quadruped shoulders over hands push up into plank position head and spine in neutral pelvis in slight posterior tilt, scapulae depressed axial elongation trunk supported with only hand and feet on floor. balls of your feet Movement/Breathing knees may be flexed resting on floor; forearms on floor supporting trunk along with feet. Variation […]

Chris’s Training

I have begun my training for Paris Roubaix and 312 Majorca.  In the last week, Elinor and I went out to Grande Canaria and had a great time cycling in the mountains.   We cycled with great guides from Free motion    Blaz Brecko and When training at home I use a Wahoo Kickr linked to Trainer road. […]

Yoga for back pain

Get moving

Scarecrow

Body Position Prone on mat, arms in a capital ‘E’ position Neutral spine, elbows in 90 degrees flexed, legs together Movement/Breathing Inhale and externally rotate arms, pivoting at elbows and floating forearms off the floor. exhale to lift arms up maintain hands higher than elbows. inhale to extend thoracic spine, bringing arms still higher. optional […]

Spine Stretch

Body Position Seated in neutral spine and pelvis legs extended arms reaching out in front, parallel to floor. Movement/Breathing Inhale to prepare. exhale, tuck in chin, lengthen the spine up and over as you flex forward one vertebrae at a time. keep pelvis stable. inhale exhale, initiate roll up to starting position by drawing the […]

Mermaid on chair

Setup 1-2 medium springs Body Position Side-sit position on top of chair. inside leg bent over top outside leg outstretched, toe touching floor arms outstretched in a T position Movement/breathing Exhale and sidebending, reaching hand down to pedal as the other arm reaches overhead. maintaining equal weight on ischium push pedal down towards the floor, […]

Lateral Flexion

Setup 1-2 light springs chair at end of trapeze table or next to two boxes – for optimal safety and biomechanics – non skid on pedals for bottom hand pad under hip Body position Sidelying, hand on pedals with shoulder directly over the hand. Place the top arm/hand at side shoulders stabilized Movement/Breathing Exhale to […]

Leg Pull

Set Up/ Body position Long sit position, shoulders and elbow extended, shoulders over hands legs extended lift pelvis, reaching soles of feet toward floor until trunk supported with only hands and feet in contact with the floor. neck in comfortable position Movement/Breathing Inhale reaching one leg out and lifting it towards ceiling by flexing, maintain […]

Achilles Stretch

Setup 1-2 medium springs, pedals together or split, optimal safety, feet placed beyond path of pedal, hands holding onto handles, place pad under knee Body Position Standing facing chair hands holding handles. Ball of one foot on pedal, tibial tuberosity (notch on the top of the shin bone) of same leg against the edge of […]

Standing Leg Pump

Setup 1-2 medium springs pedals together or split set so challenging but able to maintain balance. Body Position Standing erect hands holding handles one foot on pedal, ball of foot opposite foot on floor Movement/Breathing Facing front exhale to push down on the pedal ,extending the hip and knee. Inhale to slowly return to the […]

Thigh Stretch

Setup 2 light springs attached to wooden dowel Body Position high kneeling hands holding the dowel Movement/Breathing maintaining axial length, engage the abdominals and pelvic floor and inhale to hinge back from the knees. press down through the dowel to organise the shoulder girdle, maintain width across the shoulders. exhale to return to starting position […]

Teaser Tower Bar

Setup Tower bar sprung from above with light springs Body Position supine beneath the tower bar hands on the tower bar, arms extended overhead knees and hips flexed, feet on table Movement/Breathing Teaser prep1 – inhale to prepare. exhale and hollow through the abdominals, curling up through the head neck and shoulders, rolling the spine […]

Short box series

Setup Safety: All springs in place short box on carriage shoulder rests Body Position Seated atop the box, facing foot of reformer arms folded across chest feet secured beneath footstrap legs extended with pelvis and spine in neut Movement/breathing Round back – exhale and begin segmental roll down through the pelvis until in spine flexion. […]

Reverse Abdominals

Setup 1-2 springs non skid or pad on frame under hands Body Position Quadruped knees 1-2 inches away from shoulder pads hands on frame, slightly in front of shoulders spine in neutral. shift body weight forward so that hands are above shoulders putting body in a parallelogram position Movement/Breathing Exhale to flex hips, bringing knees […]

Quadruped

Setup 1/2-1 springs Footbar down Body Position Quadruped facing foot hands on base of frame, shoulders approximately over hands, spine in neutral hips and knees at 90 degrees feet between shoulder rests or against shoulder rests Movement/Breathing Hip flexion/extension maintain shoulders over hands. inhale to extend the hips , oppressing carriage back maintain a neural […]

Long box Swan

Setup Reformer, 1 Spring, Footbar down, Long box on carriage, prone position on box Movement /Breathing Prone on box hip joint or mid thighs at edge. Balls of feet on inside of frame, upper body bent over long box, arms outstretched overhead (hanging over the top edge of the long box), inhale: prepare and lift […]

Intersection Syndrome

Intersection syndrome is a common overuse syndrome of the distal forearm, on the thumb side of the wrist/hand in the first (area of abductor pollicis longus and extensor pollicis) and second (extensor carpi radialis longus and extensor carpi radialis brevis) extensor compartment (Montechiarello et al., 2010). Function: Important is to differentiate between an actual intersection […]

Triangular Fibrocartilage Tear

Wrist pain is common, however, like lower back pain, but often difficult to relate to a specific injury or pathology (Chan, Teunis and Ring, 2014). The triangular fibrocartilage tear is responsible for stability, cushioning and smooth movement in the wrist joint. Function: The term “triangular fibrocartilage complex” (TFCC) describes the ligamentous and cartilaginous structures that […]

Post ACL Rehabilitation

Education and helping the patient adapting to the new “post-surgery” situation as quick as possible is one of our main goals as Physiotherapists at Movement Perfected. This goes hand in hand with regaining and achieving full range of movement and the patient’s pre-surgery level (back to work, sports and hobbies) within reasonable time. Therefore we […]

Haglund’s Deformity

Common reasons: Haglund’s Deformity is a condition caused by a prominent bump on the posterior (back) aspect of the heel at the area of the Achilles tendon. It’s common in women who wear high-heeled shoes, and can cause great pain and discomfort. Treatment: In mild cases this inflammation and projection of bone at the back […]

Fractured 5th Metatarsal (Jones Fracture)

The 5th Metatarsal is the little toe of the foot and is commonly fractured. Common reasons: Injury often occurs during an ankle roll where the foot is in a pointed position and the foot is rolled over   Treatment: Treatment generally requires a plaster to immobilise the fracture and with more severe injuries surgical intervention […]

Physiotherapy Scoliosis Specific Exercises

This is the top site for this https://scoliosisjournal.biomedcentral.com/articles/10.1186/s13013-016-0076-9

Foot and ankle

Your feet are amazing The average person walks 8,000 to 10,000 steps per day (source from: foot.com). Its phenominal when you think about it. The Foot and Ankle Joint Anatomy The ankle joint is formed by 3 main bones tibia, fibula and talus. The foot has 26 bones, as a result, the foot and ankle contains […]

The Spine Anatomy

The Human Spine The human spine has 33 bones this allows twisting, bending, and rotation And it protects the spinal cord. The spine has 5 regions: Cervical spine: C1-C7 Thoracic spine: T1-T12 Lumbar spine: L1-L5 Sacral spine: S1-S5 Coccyx The spine is an “S” curve: the neck is concave, and the middle is convex, and the […]

Jobs at Movement Perfected

Movement Perfected Physiotherapist Positions Available Exciting vacancy at Movement Perfected for a Rehabilitation Physiotherapist.  Movement Perfected is a growing MSK private practice clinic in the City and West End of London.  The position is ideal for a clinician with a keen interest in Exercise Rehabilitation.   A dynamic physiotherapist with at least 5 years experience. […]

What is Physiotherapy

top site for this is https://www.csp.org.uk/careers-jobs/what-physiotherapy

Standing arm series facing out – 2

Setup 2 light springs attached to slider bar with handles, slider bar should be positioned so that springs ar just below armpit level Body Position Standing facing away from the trapeze table, hands holding handles, neutral spine position with body in slight forward lean. Movement/breathing Lunge, exhale to punch one arm forward and simultaneously step […]

Criss Cross

Setup Reformer, legs in straps   Body position Start Criss Cross in supine on the reforemer, knees in table top position and in straps, hands behind the head, elbows wide.  Upper body curled up in chest lift position   Movement/ Suggested breathing Upon exhalation rotate the upper torso to the left draw the left knee […]

Corkscrew

Setup Mat   Body position Start the Corkscrew in supine with knees to chest and arms on mat   Movement/Suggested breathing Stretch the legs towards the ceiling, exhale and roll over into shoulder stand, legs parallel to the mat.  Aim the toes over the right shoulder and begin to roll down the right side of […]

Spread Eagle

Setup Reformer, top slider bar and springs out of the way   Body Position Start Spread Eagle in stand facing away from the tower bar with ankles dorsiflexed and balls of feet against the upright bars; hands are grasping upright bars at lower sternum level with elbow bent to 90 degrees   Movement/ Suggested breathing […]

Hanging Series, Hanging Up Half And Full

Setup Reformer, lambs wool loops (fuzzies) attached to upper bars, for optimal safety non skid on upper bars for hand grip careful spotting when entering and exiting the fuzzies   Body Position Start the Hanging Series with extended arms, hands holding onto the upper horizontal frame of the trapeze table and the feet in the […]

Press Up With Handles

Setup Pilates Chair, 1-2 heavy springs, pedals together handles attached adjusted according to height   Body Position Start the Press Up With Handles with the feet on pedals and heels lifted, standing facing away from the chair, hands holding onto handles   Movement/ Suggested breathing Inhale to prepare, exhale to push body up toward ceiling […]

Leg Circles

Setup Reformer, long straps   Body Position Start the Leg Circles in supine hands with palms down arms at sides one leg extended on mat, other leg reaching toward the ceiling, knees extended or partially flexed torso in neutral   Movement/ Suggested breathing Inhale to circle the raised leg inward toward the body, crossing the […]

Double Leg Kick

Setup Reformer   Body position Start the Double Leg Kick in prone, one hand clasping the other, resting at the low back, elbows aimed toward floor, knees and hips extended. head/neck turned to one side, resting on floor pelvis in neutral   Movement/ Suggested breathing Inhale flex the knees and draw the heels to the […]

Supine 90/90

Setup Long springs with velcro cuffs attached to thighs, light springs with velcro cuffs attached to ankles. Body Position supine arms by sides or holding uprights, knees and hips flexed to 90 degrees Movement/breathing reciprocal leg movement; flex hip and knee of one leg as the other extends maintain spine and pelvis in neutral breathe […]

Upper quadrant neural mobilisation

Setup Tower bar sprung from above with 1-2 light springs Body Position supine head at end with tower bar, tower bar at level of mid sternum, one hand grasping bar knee of active side flexed Movement/breathing practitioner is on opposite side of clients active side, practitioner places arm under client’s head with hand under the […]

Seated Pulldown

Setup Tower bar sprung from above with two light springs, short box under feet, depending on length of legs. Body Position sitting on side of table midway from the ends shoulder externally rotated elbow flexed hand on tower bar palm up Movement/Breathing exhale to pull tower bar down, allowing elbow to further flex and move […]

Dolphin

Set up Long springs with loops form head of table, attached to top or sliding cross bar Body position supine, hands holding onto uprights feet in loops Movement/Breathing Begin by hinging at hips and while maintaining some tension on spring articulate spine up into shoulder stand. flex knees and extend hips and spine until toes […]

Tendon Stretch

Set up 2 Light springs on the highest notch Body Position Seated on chair seat with balls of feet on pedal hands on chair seat beside thigh, press pedal down and stand onto pedal knees extended with legs parallel and feet together curl spine into C curve as much as possible keep eyes directed toward […]

Push Up

Body Position Standing, legs parallel, touching Movement/breathing Exhale to roll forward, pulling the abdominals in and up, until the hands come to the floor or the fronts of the legs. avoid letting the weight shift over the heels on the way down, walk the hand out on the floor until in a push up position. […]

Twist

Setup Side sitting, one hand on the floor. legs to side, top foot over bottom Body Position With an exhalation, lift the hips and reach the top arm over the head. contract the abdominals and rotate the torso forward reaching the arm under the torso. spiral through the ribs as the hips reach toward the […]

Saw

Body position Sitting legs extended forward slightly abducted hands resting to the sides. Movement/Breathing Reach the fingers and arms out to the sides widening across the chest and between the scapulae. Exhale rotate the torso and begin to flex forward at the waist as the front hand reaches to the outside of the opposite foot. […]

AC Joint Stabilisation

Indication for Surgery Acute trauma, the acromioclavicular (AC) joint dislocated after ongoing problems post shoulder injury (Lu et al., 2014)   Function: The AC joint is supported by both, capsular and strong ligaments and muscles attaching to it (Keener, 2014). Movement of the AC joint includes rotation, elevation and translation.   Common reasons: Usually indicated […]

Shoulder Impingement

65% of shoulder pain attributed at least in part to impingement. The results of surgical impingement are actually comparable to those of conservative management. In the long term up to ⅓ of patients are left with persistent pain and disability. Function: As the am is moved away from the body, movement actually occurs between the […]

Trapezius Trigger Point

The trapezius muscle is located in the upper shoulder. Trigger points may refer pain both in the local area and/or to other areas of the body.  Trigger points are like small blisters under the skin and when a muscle becomes tight the trigger points can be painful to touch and more prominent.   Function: The […]

Bankart Lesion

Bankart (fragment of the glenoid bone breaks off or a labral tear) or Hill-Sachs (impression fracture of the humeral head) lesions are usually associated with an anterior shoulder dislocation (Horst et al., 2014). They may occur together, though not always necessarily. Anterior shoulder dislocation is the most common direction, with the majority of patients being […]

SLAP Lesion

A slap lesion describes a damage/injury/pathology to the superior anterior posterior (SLAP) labrum in the shoulder joint (Schroder et al., 2017).       Function: The shoulder joint is considered a ‘ball and socket’ joint. The socket is somewhat deepened by a circumferential rim of fibrocartilage which is called the glenoidal labrum. A “SLAP tear […]

Shoulder Instability

Shoulder instability refers to when the capsule and ligaments supporting the shoulder joint are loose, enabling the bones forming the joint to move excessively on one another.     Function: The shoulder joint is a ball and socket joint, with the ball (= head of the humerus) being rather big for the socket (= glenoid […]

Rotator Cuff Tendinopathy

The shoulder is a joint, where movement has to be precisely coordinated, as it is a muscle-stabilized joint (with a big ball and small socket as joint partners) (Muffalli, 2012). Function: Rotator cuff tendinopathy refers to dysfunction within one or more of these tendons. Patients present themselves with reduced range of movement, pain and weakness […]

Rotator Cuff Tear

The shoulder is a joint, where movement has to be precisely coordinated, as it is a muscle-stabilized joint (with a big ball and small socket as joint partners) (Muffalli, 2012). Most tears occur in the supraspinatus muscle, but other parts of the cuff may be involved.   Function: The rotator cuff in the shoulder refers […]

Rotator Cuff Sprain

The shoulder is a joint, where movement has to be precisely coordinated, as it is a muscle-stabilized joint (with a big ball and small socket as joint partners) (Muffalli, 2012).   Function: The rotator cuff in the shoulder refers to a group of four muscles, which run from the shoulder blade to the top of […]

Osteolysis Distal End of Clavicle

Although generally found in active young men, this condition becomes increasingly common in women, as the popularity of bodybuilding and extreme athletics rises (DeFroda et al., 2017).   Function: Osteolysis of the distal clavicle (ODC), a condition in which the collarbone slowly breaks down and dissolves, causing pain, instability, and reduced mobility and strength.   […]

Occupational Overuse Syndrome

Occupational overuse syndrome is an umbrella term for a range of conditions which cause discomfort or persistent pain in muscles, joints, tendons, nerves and soft tissues.  Occupational Overuse Syndrome (OOS) was previously referred to as Repetitive Strain Injury (RSI) and is increasingly being referred to as Gradual Process Injury (GPI). An occupational overuse syndrome is […]

Levator Scapulae Syndrome

The levator scapulae syndrome refers to pain arising from the levator scapulae muscle which attaches to the top of the shoulder blade in the upper back. This can be part of a myofascial pain syndrome (MPS) with palpable myofascial trigger points in palpable bands of the skeletal muscle (Cerezo-Tellez et al., 2016). Function: The levator […]

Dislocation/Subluxation of the Shoulder

A dislocation of the shoulder joint refers to when the top of the arm bone comes out of and stays out of its socket. All in all 50% of joint dislocations affect the shoulder (glenohumeral) joint (Alkaduhimi et al., 2016). Common reasons: Classic shoulder dislocation usually occurs through an impact on the abducted, externally rotated […]

Mallet Finger

A mallet finger is where the end of a finger is bent (flexed) towards the palm and cannot straighten = loss of extensor mechanism at the distal interphalangeal (DIP) joint, also commonly known as “baseball finger” or “drop finger” (Alla, Deal and Dempsey, 2014). Function: Mallet finger is an injury of the extensor tendon, so […]

Benefits of Acupuncture

To obtain the full benefit of acupuncture as a treatment approach one must then consider the pathology of any given condition under treatment, to clinically reason the use of the modality. The Path of Pain Any soft-tissue injury to the body will trigger a local inflammatory response within the damaged tissues. Inflammation, being the body’s […]

Pain

Understanding Pain    

Medial Collateral Ligament Injury

Injuries of the MCL usually occur in contact sports such as football, rugby, martial arts, skiing and in daily life through twists and falls of the knee joint. A mild MCL strain should heal within 3 to 6 weeks; a complete rupture (grade 2 to 3) up to 12 weeks.   Function: The inside of […]

Lateral Collateral Ligament Injury

A lateral collateral ligament injury refers to a tear in the ligament which runs down and supports the outer aspect of the knee joint. The lateral collateral ligament is injured when it is overstretched.   Function: Importance of the lateral collateral ligament is the maintenance of the knee stability. The LCL is biomechanically and anatomically […]

Iliotibial Friction Syndrome

The iliotibial band is a reinforcement of the tensor fascia lata muscle, coming from the hip, going all the way down the thigh, attaching at the outside side of the knee. Pain usually occurs when running downhill or on the same surface over a longer period of time. Through the constant rubbing of this band […]

Fracture of Tibial Plateau

A fracture of the tibial plateau refers to a break in the top of the shin bone (tibia) just below where it joins with the thigh bone to form the knee joint.   Common reason: The tibial plateau may be fractured following a direct blow to the knee joint or as a result of a […]

Fat Pad Impingement or Hoffa Syndrome

Also known as “Hoffa’s syndrome”, fat pad impingement refers to the fat pad in the front of the knee joint becoming pinched between the kneecap (Patella) and the underlying leg bone.   Function: The fat pad (Hoffa fat pad) is an intracapsular but extrasynovial structure in the knee joint and helps to maintain integrity of […]

Dislocation of Patella (kneecap)

Dislocation of the patella refers to when the kneecap (patella) moves out, and stays out of its normal position in the grove of the thigh bone. There are two forms of dislocation: acute traumatic dislocation and habitual dislocation.   Function: Primary function of the patella is during knee extension, as the patella is functioning as […]

Osgood Schlatter Disease

Osgood Schlatter’s disease refers to an injury to the bone growth plate in the shin bone (tibia) just below the knee cap, which occurs in younger athletes. It is more a condition than disease.   Function: The large muscle on the front of the thigh (quadriceps) attaches to the shin bone via the patellar tendon. The […]

Osteoarthritis of the knee

Function: Osteoarthritis (OA) is a disease which affects the joints in the body. The surface of the joint is damaged and the surrounding bone grows thicker. OA of the knee causes joint damage and swelling (inflammation) making it painful to move the knee. Common reason: Many factors seem to increase the risk of osteoarthritis developing […]

Osteochondral Lesion/Osteochondritis Dissecans

Osteochondral lesions or osteochondritis dissecans is an idiopathic disease which affects the subchondral bone and its overlying articular cartilage due to loss of blood flow; this leads to loose bodies within the joint.   Common reasons: It occurs can occur when there already is an injury to the joint, for example a badly twisted knee, […]

Patella Tendinopathy

Often referred to as ‘jumper’s knee’, Patellar Tendinopathy refers to pain within the tendon which lies just below the kneecap (patella). Patellar tendinopathy is a common injury in sports predominantly involving jumping and landing, and results from overuse of the patellar tendon.   Function: The function of the patellar tendon is to transmit forces produced […]

Patella tendon rupture

Patella tendon rupture refers to a complete tear of the tendon which joins the kneecap (patella) to the shin bone (tibia).  It is the third injury in frequency of knee tendon ruptures (Rosso et al., 2016)   Function: The function of the patellar tendon is to transmit forces produced by the thigh muscle to the […]

Pelligrini Stieda Syndrome

The medial collateral ligament runs down the inner aspect of the knee. Pellegrini-Stieda syndrome refers to an injury and calcification of the medial collateral ligament where it attaches to the thigh bone.   Function: The inside of the knee is a complex of one large ligament, the MCL and and parts of the thickening joint […]

Pes Anserinus Tendinopathy

Pes anserinus tendinopathy refers to dysfunction within the tendons which attach to the inside of the lower leg just below the knee joint.   Function: The function of these tendons is to transmit forces produced by three inner thigh muscles and control movement of the knee joint.   Common reasons: Common reasons are overweight, biomechanical […]

Popliteus Tendinopathy

Popliteus tendinopathy refers to dysfunction within the popliteus tendon which lies to the outside of the back of the knee joint.   Function: The function of the popliteus tendon is to control movement of the knee joint. The popliteus muscle runs at the back of the knee from the lateral (outside) condyle of the femur […]

Posterior cruciate ligament

Function: The posterior cruciate ligament lies deep in the knee and prevents posterior movement of the shin bone on the thigh bone, which makes it an essential stabilizer of the knee (LaPrade et al., 2015).   Common reasons: The PCL is most commonly injured when the knee is hyperextended or, in other words, bent backwards. […]

Posterior lateral corner

Posterior lateral corner (PLC) injury describes damage to static and dynamic stabilisers located around the back outer portion of the knee;   Function: The structures of the posterior lateral corner are responsible for posterolateral stabilization of the knee. It is made up of the lateral collateral ligament, popliteus muscle tendon and the popliteofibular ligament (Riva, […]

Pre-patellar bursitis

Also known as “housemaid’s knee”, pre-patellar bursitis refers to inflammation and swelling of the bursa located between the kneecap (patella) and overlying skin. Function: A bursa is a fluid filled sac which allows adjacent tissues to slide over one another without friction; the pre-patellar bursa is located superficially on the anterior aspect the knee between […]

Siding- Larsen- Johansson Disease

Siding- Larsen- Johansson syndrome shows a ismilar pathogenesis to the Osgood- Schlatter syndrome, with the two syndromes sometimes occur simultaneously (Valentino, Quiligotti and Ruggirello, 2012). It refers to an injury to the bone growth plate at the bottom of the knee cap which occurs in younger athletes. Function: The large muscle on the front of […]

The synovial plica syndrome

The synovial membrane encloses the knee joint and acts to secrete fluid into the joint, which provides nutrition and frictionless movement.   Function: The synovial plica refers to a fold in the synovial membrane, which can produce knee pain when irritated. The synovial plica is found along the inside border of the knee cap. It […]

Patellofemoral Pain Syndrome

Patellofemoral syndrome refers to pain arising from the joint between the kneecap and the underlying thigh bone. Other names for this condition include Patellofemoral pain syndrome, Chondromalacia Patellae and Runner’s knee.   Patellofemoral syndrome most often results from overuse of the knee Patellofemoral pain syndrome (PFPS), or runner’s knee, is common amongst runners.   Function: […]

Hammer Toe

A hammertoe is a deformity of the proximal interphalangeal joint of the second, third, or fourth toe causing it to be permanently bent, resembling a hammer   Common reasons: Injury most frequently results from wearing poorly-fitting shoes that can force the toe into a bent position, such as excessively high heels or shoes that are […]

Ingrown Toenail

An ingrown toenail occurs when part of the nail penetrates the skin, which can often result in an infection.   Common reasons: Injury is caused as the side of the nail penetrates deep and it is difficult to see the edge of the nail which causes pain. Poor cutting of the nail is most commonly […]

Lisfranc joint injury

The Lisfranc joint refers injury to the base of the toe joints that forms joints with the 4 small middle foot bones. Common reasons: Injury is caused when an axial load is applied to a foot in a plantar flexed (foot pointed) the classic mechanism is falling out of the stirrups whilst riding a horse. […]

Midtarsal Joint Sprain

Quite commonly midtarsal joint sprains are misdiagnosed as ankle sprain (Won et al., 2016). Function: The midtarsal joints are situated in the middle foot region.   Common reasons: Injury occurs when the middle portion of the foot is stretched beyond its normal range of motion this can happen with quite dynamic activities involving jumping or increased […]

Mortons Neuroma

Mortons neuroma describes a compression injury to a nerve between the metatarsals (long bones that form base of toes-common between the 3rd and 4th metatarsal); it mainly affects middle aged women (Jain and Mannan, 2013). Common reasons: This injury occurs because of aberrant foot biomechanics and alternatively tight shoes can be a factor.   Treatment: […]

Osteoarthritis Metatarsophalangeal joint (Big Toe)

The second most common pathology in the big toe after hallux valgus it degenerative arthritis in the metatarsophalangeal joint (Gordon and Singh, 2014). Common reasons: Main reasons described in literature are: tight footwear, tight achilles tendon, trauma, elevated first ray, pes planus (flat foot) and hallux valgus to name some (Gordon and Singh, 2014). Osteoarthritis […]

Plantar Fascia Pain

Plantar fasciitis or plantar fascia pain makes up 10-15% of foot symptoms in adults (Tahririan et al., 2012); 8-10% in runners and 1% in of all referred orthopaedic patients. Function: The plantar fascia, also called the deep fascia of the sole, is triangularly shaped and stretches from the calcaneus to the toes. It is also […]

Retrocalcaneal Bursitis

Function: The retrocalcaneal bursa is located between the Achilles tendon and the heel bone. The bursa is like a water balloon that lubricates between the tendon and the bone to reduce friction. Common reasons: Injury occurs when the bursa is excessively irritated which may be due to tight shoes or tight calf and Achilles or […]

Sesamoiditis

Sesamoiditis can be a chronic and disabling problem with not clear origins and sometimes hard to identify (Sims and Kurup, 2014).   Function: Appearance of sesamoid bones or ossicles found in the foot show a big variety in appearance and prevalence. Sesamoiditis is more commonly seen with high arches that cause a person to exert […]

Sever’s Disease or Calcaneal Apophysitis

Sever’s disease refers to injury of a young athlete’s heel at the growth plate (at a young age the end of the bone has not fully fused this is called the growth plate). Usually aged between 8-15 years (James, Williams and Haines, 2013).   Function: An apophysis is a normal  growth plate in human bones, […]

Sinus Tarsi Syndrome

Patients and athletes who complain about consistent discomfort in their anterolateral ankle may have come to develop a sinus tarsi syndrome (STS). Function: The sinus tarsi is the bony canal that is formed between heel bone (calcaneus) and the bone directly above it (talus). The bony canal is held together by ligaments and sinus tarsi […]

Stress Fracture Cuneiform

The cuneiform is a small bone in the midfoot, a stress fracture is like a small crack in the bone. Stress fractures in the foot and ankle can affect athletes of all levels (Mayer et al., 2014). Function: The cuneiform is part of the tarsals of the human foot, building the midfoot.   Common reasons: […]

Stress Fracture of the Calcaneus

Function: With the calcaneus being the biggest bone in the foot, it has a major role in biomechanics (Dhillon, 2013). The calcaneus functions as a vertical support for one’s body weight, providing support for and maintaining the lateral column of the foot. Common reasons: Stress fracture of the calcaneus (heel bone) can occur due to […]

Stress Fracture of the Calcaneus

Function: With the calcaneus being the biggest bone in the foot, it has a major role in biomechanics (Dhillon, 2013). The calcaneus functions as a vertical support for one’s body weight, providing support for and maintaining the lateral column of the foot. Common reasons: Stress fracture of the calcaneus (heel bone) can occur due to […]

Stress Fracture of the Metatarsal (toe)

According to literature a stress fracture of the 2nd metatarsal is the most common one in athletes (Chuckpaiwong et al., 2009).   Function: Metatarsals are the long bones of the foot forming the base of the toes.   Common reasons: Stress fractures can occur due to poor foot biomechanics and excessive load. When this occurs […]

Stress Fracture of the Navicular

Function: The navicular is part of the tarsals of the foot and is located on the inside part of the foot. When a stress fracture occurs, a small crack in the bone appears due to overloading, in example when training excessively. 90% of all stress fracture occur in the lower limb (Robertson and Wood, 2017). […]

Tarsal Tunnel Syndrome

Tarsal tunnel syndrome affects the tibial nerve or parts of its branches (Fantinio, 2014). Tarsal tunnel syndrome is one of the most common reasons for heel pain.   Function: The tarsal tunnel is a fibrous osseous tunnel situated posteriorly and inferiorly to the medial malleolus; with the tendons of the flexors of the foot, posterior […]

Tibialis Anterior Tendon Injury

Tibialis anterior is the large muscle that runs down the outside of the shin, its tendon can be felt at the front of the ankle. Function: Tibialis anterior is responsible to dorsiflex (lift the foot up) and supinate (turn it inwards) the foot including the extension of the toes.   Common reasons: Injury can occur […]

Tibialis Posterior Tendon Injury

The tibialis posterior tendon runs behind the inner bone of the ankle; an injury or dysfunction of this muscle leads to loss of strength and and the collapsing of the medial arch of the foot; affecting biomechanical disorders such as plantar drop (of the talus and other secondary deformities) (Guelfi et al., 2017). Function: Tibialis […]

Turf Toe

Turf toe presents as pain at the base of the big toe, located at the ball of the foot. Generally it describes a sprain of the first metatarsophalangeal joint (George et al., 2014).   Common reasons: The condition is caused from either jamming the toe, or pushing off repeatedly when running or jumping.  The most […]

Cauda Equina Syndrome

Suffering from an acute cauda equina syndrome is an uncommon, but neurologically very significant pathology; an anatomical compression of nerve roots, usually caused by a lumbar disk hernia, is a common cause in the western population (Panos et al., 2016). Being a bundle of nerve, it is called after a horse’s tail, to which it […]

Degenerative Disc Disease

A degenerative disc is given when the intervertebral disc (pillow between the spinal bones) fluid content decreases and the spinal structure loses in height. Flexibility in the spine is essential to perform the movements our daily lives demand. At birth, 80% of the human disc is composed by water, which is essential in order to […]

Lumbar Radiculopathy

Radiculopathy, or sciatica, is describing a radiating leg pain as far down as below knee level with development of neurological deficits (Iversen et al., 2015). Radiculopathy is the name of all the symptoms that might arise from a nerve root pathology in general. Whereas, radicular pain and nerve root pain are describing a symptoms from […]

Lumbar Stenosis

Lumbar stenosis (narrowing of the spinal canal in the lower back) is one of the most common causes for spine-related disability and one of the main reasons for spinal surgery in older adults (Friedly et al., 2014).   Common reasons: Primary stenosis is a congenital condition; secondary stenosis can have several possible causes, such as […]

Spinal Stenosis

Stenosis in general is the description of a degenerative change in the anatomical spinal size. Similar to patients with disc herniations, severe stenosis can be completely asymptomatic (Genevay and Atlas, 2010). Spinal stenosis is caused by narrowing of the spinal column or the openings where the spinal nerves pass out of the spinal column. This […]

Scoliosis

Scoliosis is another word for spinal deformity and was firstly described by Hippocrates (ancient Greek times) who also tried to treat and cure the disfuncion with applying a specially designed distraction apparatus (Newton et al., 2011). Degenerative scoliosis affects up to 68% of adults older than 70 year and is a common cause for pain […]

Postural Syndrome

Postural syndrome describes lower back pain, experienced when normal soft tissues are presented with a prolonged period of static loading in an end of  range position (Wise, 2015). Function: Postural syndrome usually results in a loss of extension ability in the spine (Wise, 2015). Ergonomic stressors such as repetitive motion, heavy liftin, non-neutral postures and […]

Lumbar Disc Dysfunction

A lumbar disc herniation is one of the most common spinal degenerative disorders, often leading to low back pain and radicular leg pain (Yang et al., 2015). 7% in low back injuries are disc injuries; Discogenic pain typically increases with sitting, bending, coughing, sneezing, or activities that compress the disc. Interestingly, there is also a […]

Lumbar Instability

Lumbar spinal instability is frequently referred to in clinical practice and literature; however, there is no real standard of definition or validated radiographic test (Hipp et al., 2015). Function: Lumbar Instability refers to the inability of the stabilising muscles of the spine to perform their role effectively in providing support and strength to the vertebral […]

Lower Back Pain

Lower Back Pain Physiotherapist at Movement Perfected are specially trained working alongside and referred to by some of London’s finest Back Pain consultants.   Each week we review our process and procedure as a team keeping up to date with the latest research to help you achieve the best results possible.   Physiotherapy at Movement Perfected will […]

Excessive Lordosis

The lumbar lordosis is the anatomically normal shape of the lumbar shape. There is a huge difference between age, sex, total lumbar lordosis and the individual mobility each patient shows (Dreischarf et al., 2014). Common reasons: In case of being excessive it can cause back, hip and leg pain and may be causing other imbalances […]

Degenerative Facet Joint

Function: The purpose of a facet joint is to facilitate the articulation of the vertebrae of the spinal column (Jaumard, Welch and Winkelstein, 2011). In each spinal segment are two facet joints; Common reasons: Degeneration of a facet joint occurs when the thin layer of cartilage covering the facet joints breaks down, causing inflammation and […]

Trochanteric Bursitis

Trochanteric bursitis refers to inflammation and swelling of the bursa located between the point of the hip (trochanter) and the overlying gluteal muscles. In literature it is described as a self-limiting disorder in the majority of patients (Lustenberger et al., 2013). Function: A bursa is a fluid-filled sac which allows adjacent tissues to slide over […]

Gluteus Medius Tendinopathy

Gluteus Medius tendinopathy refers to damage to the tendon on the outside of the thigh as it inserts into the bone. This condition is associated with significant pain and disability (Lee et al., 2016).   Function: Gluteus Medius lifts the leg out to the side or when standing on the leg, raises the pelvis on […]

Hip Flexor Strain/Iliopsoas Syndrome

A hip flexor strain refers to a tear within the hip flexor muscles group, the  iliopsoas being the most common one involved. Often a hip flexor strain goes hand in hand with an adductor strain in the hip (Tyler, Fukunaga and Gellert, 2014). Function: The two powerful main hip flexors are iliopsoas (consisting of Iliacus […]

Hip Joint Injury

A hip joint injury refers to an overstretching injury to the hip joint and its supporting structures. Common reasons: It can result from moving the hip joint too far. This can overstretch the structures supporting the joint. These structures include the surrounding joint capsule which holds the fluid within the joint and the ligaments which […]

Iliopsoas Bursitis

Disorders of the iliopsoas muscles can lead to severe groin pain in the active and athletic population (Anderson, 2016). Function: The two powerful main hip flexors are iliopsoas (consisting of Iliacus and Psoas Major muscle) and rectus femoris, which is one of the four quadriceps muscles. Common reasons: Acute trauma, overuse, biomechanical imbalance and intraarticular […]

Lateral Tear of the Hip

The hip joint is a ball and socket joint, around the rim of the socket is a labrum. The labrum is a cartilaginous ring around the socket and improves the stability of the hip.   Function: The hip labrum has the same function like the glenoid labrum in the shoulder. The labrum covers the rim […]

Osteoarthritis of the hip

Osteoarthritis (OA) is a disease which affects the joints in the body. The surface of the joint is damaged and the surrounding bone grows thicker. In England nearly 2,5 million people are affected by it (Aresti, 2016).   Common reasons: OA of the hip causes joint damage and swelling (inflammation) making it painful to move […]

Perthes Disease

Perthes’ disease is a condition where the top of the thigh bone (the femoral head) softens and breaks down; it is a relatively common childhood pathology, affecting 10,8 in 100 000 children.   Common reason: It occurs in some children and causes a limp and other symptoms. The bone gradually heals and reforms as the […]

Slipped Capital Femoral Epiphysis

A slipped capital femoral epiphysis is a separation of the ball of the hip joint from the thigh bone (femur) at the upper growing end (growth plate) of the bone in an immature hip. Recent research has shown, that a connection with obesity in children is a strong risk factor to suffer from SCFE (Novais […]

Snapping Hip

As the name suggests, snapping hip refers to a condition which produces a snapping noise in the hip which is usually palpable as well (Yen, Lewis and Kim, 2015). Function: Snapping hip, also referred to as coxa saltans, is divided into external and internal types and is caused laterally by the iliotibial band and anteriorly […]

Stress fracture of the neck of the femur

A stress fracture of the neck of the femur (thigh bone) is an incomplete fracture or crack within the top of the thigh close to where it attaches to the pelvis. Function: In order to maintain a healthy bone structure, bone turnover is essential; bone turnover involves the removal of weakened, damaged areas of bone […]

Stress Fracture of Pubic Ramus

A stress fracture is also known as fatigue fracture of bone caused by continuous submaximal stress (Behrens et al., 2013).   Function: In order to maintain a healthy bone structure, bone turnover is essential; bone turnover involves the removal of weakened, damaged areas of bone and the laying down of new bone at the same […]

Trochanteric Bursitis

Trochanteric bursitis refers to inflammation and swelling of the bursa located between the point of the hip (trochanter) and the overlying gluteal muscles. In literature it is described as a self-limiting disorder in the majority of patients (Lustenberger et al., 2013).   Function: A bursa is a fluid-filled sac which allows adjacent tissues to slide […]

Articular Cartilage Damage

Articular cartilage damage refers to an injury to the cartilage lining the joint surfaces of the bones within in the knee joint. Cartilage damage can develop due to trauma, resulting from chondral or osteochondral defects or simply because of the natural degenerative process due to age (Brittberg et al., 2016), which is referred to as […]

Biceps Femoris Tendinopathy

Of all of the hamstring muscle group the biceps femoris muscle is the most commonly injured muscle in sports, especially requiring interval sprinting (Dolman, Verrall and Reid, 2014). Biceps femoris tendinopathy refers to dysfunction within the biceps femoris (Hamstring) tendon located at the back of the knee. Function: The function of the biceps femoris tendon […]

Hip Impingement

Hip impingement also known as Femoral Acetabular Impingement (FAI) is the clinical term for abnormal contact between two joint partners (Hendry et al., 2013). It may occur within the joints of the human body when the biomechanic of the joint is disturbed through biomechanical disbalance, injury/trauma or simply the ageing process of the structures.   […]

Personal Training in Marylebone and Moorgate

Personal Training in Marylebone and Moorgate To book your personal training call 02035533663 and begin the change Tailored programs delivered in a fun and motivational environment to achieve your goals in the most efficient way. We’ll focus on the details to get the most out of every exercise. Movement Perfected, 3 Spanish Place, W1U 3HX [huge_it_maps […]

Notes and Admin

Physiotherapy Notes Questionnaire MSK Initial  SOAP Notes Pilates Exercises Sheet Acupuncture Form  Functional Movement Screen  Work Fit Bike Fit   Email Marketing Lists  All Consultants  Sports Consultants Ankle and Foot Consultants Knee Consultants  Hip Consultants  Back and Neck Consultants  Shoulder Consultants  Elbow hand and wrist Consultants  Client Management Client Initial Questionnaire  Pre Pilates Questionnaire Standing […]

ASD/ACJ Excision

This is indicated when an inflammatory process or scuffing on the under surface of the acromion, coracoacromial ligament and on the bursal side of the rotator cuff (i.e. presence of impingement). Usually this intervention is grouped into subacromial decompression only and subacromial decompression with rotator cuff repair (Judge et al., 2014).   Function: The AC […]

Biceps Tenodesis

Function: Biceps is commonly known as the flexor of the elbow and supinator of the forearm ; biomechanically he is also a depressor of the humeral head (Cofield and Sperling, 2010). Some research also says it is a stabilizer of the shoulder joint.     Common reasons: This can especially be an efficient treatment method […]

Capsular Shrinkage/ Capsular Plication

This procedure is used in case of: atraumatic instability, as part of a Bankart repair for traumatic instability or for internal impingement (Thrower’s shoulder).   Function: Capsular shrinkage causes restricted movement, although, when intact, it is very thin and does not contribute to the stability in the shoulder joint- capsule tensioning is usually indicated by […]

Fracture Shoulder Replacement

Function: The humeral head is the “ball” part of the socket and ball joint; in case of a severe injury, the humeral head can be replaced by an artificial head and the glenoid (socket part) by an artificial socket in order to regain mobility in the shoulder joint and to guarantee healing (Walch and Boileau, […]

Reverse Shoulder Replacement (Delta 3):

Function: The humeral head is the “ball” part of the socket and ball joint; in case of a severe injury, the humeral head can be replaced by an artificial head and the glenoid (socket part) by an artificial socket in order to regain mobility in the shoulder joint and to guarantee healing (Walch and Boileau, […]

Rotator Cuff Repair

The arthroscopic repair of the rotator cuff has shown good long-term results; including many factors, patient and surgeon related, which influence the outcome and healing after the surgery (Abtahi, Granger and Tashjian, 2015). Function: Rotator cuff tendinopathy refers to dysfunction within one or more of these tendons. Patients present themselves with reduced range of movement, […]

Shoulder Fracture Fixation

Proximal humerus fractures are most common in elderly population following a fall, or in younger patients after a traumatic accident (Jo and Gardner, 2012).    Function: The shoulder joint is a ball (humeral head) and socket (glenoid fossa of the shoulder blade) joint. The shape of this joint allows a wide range of movement, similar […]

Cervical Stenosis

Cervical stenosis is a narrowing of the spinal canal in the cervical region ( C1-C7). It compresses the nerve roots where they leave the spinal cord. The symptoms of cervical stenosis are head-neck-shoulder pain caused by the degeneration of the disc and instability.. This form of spinal stenosis is more dangerous than lumbar spinal stenosis. […]

Movement Perfected Cycle Club

Join the – Movement Perfected Cycle club  The movement perfected cycle club is a club that uses strava to posts rides and cycling tips for its members.   A club that will help you enjoy cycling that little bit more.  Its free to join, just click on the link above and follow us on Strava. This weeks Movement […]

Physiotherapy London Clinics Movement Perfected

  Evidenced based Physiotherapy Treatment to optimise recovery and build up resistance against recurrence. Our Physiotherapy Plan After contact you will be sent a questionnaire regarding your injury to help our team of expert physios to build a detailed clinical picture. This important step will only take a few moments and will help inform our first […]

Marylebone high street

Movement Perfected is located near Marylebone high street [huge_it_maps id=”16″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Marylebone Physiotherapy Clinic is just behind Marylebone high street on  Spanish Place a small road leading off Manchester square and next to […]

Baker Street

Movement Perfected is located near Baker Street [huge_it_maps id=”15″]   Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Marylebone Physiotherapy Clinic is just behind Marylebone high street on  Spanish Place a small road leading off Manchester square and next to […]

Mayfair

Movement Perfected is located near Mayfair [huge_it_maps id=”14″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Marylebone Physiotherapy Clinic is just behind Marylebone high street on  Spanish Place a small road leading off Manchester square and next to the Wallace […]

Oxford Street

Movement Perfected is located near Oxford Street [huge_it_maps id=”13″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Marylebone Physiotherapy Clinic is just behind Marylebone high street on  Spanish Place a small road leading off Manchester square and next to the […]

Marylebone

Movement Perfected is located near Marylebone [huge_it_maps id=”12″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Marylebone Physiotherapy Clinic is just behind Marylebone high street on  Spanish Place a small road leading off Manchester square and next to the Wallace […]

City of London

Movement Perfected is located near City of London [huge_it_maps id=”11″] [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool […]

Bank

Movement Perfected is located near Bank [huge_it_maps id=”10″] [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool Street station […]

Aldgate

Movement Perfected is located near Aldgate [huge_it_maps id=”9″] [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool Street station […]

Farringdon

Movement Perfected is located near Farringdon [huge_it_maps id=”8″] [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool Street station […]

Liverpool street

Movement Perfected is located near Liverpool street [huge_it_maps id=”7″] [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool Street […]

Monument

Movement Perfected is located near Monument [huge_it_maps id=”6″] [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool Street station […]

Holbourn

Movement Perfected is located near Holbourn [huge_it_maps id=”5″] Services Make an appointment Covered by all Major Health Insurers How to see us using your health insurance. How to find us Our Moorgate clinic, right in the heart of the Square Mile is only a few minutes walk from either Moorgate and Liverpool Street station and tubelines. […]

Physiotherapy London Wall

Movement Perfected Physiothearpy London Wall – EC2 Physiotherapy London Wall is provided by our expert team of Physiotherapist alongside Clinical Pilates, Personal Training, Sports Massage, Acupuncture and Bike Fitting.  Links to each of these and our teams profiles can be found on this page; Services       Make an appointment Covered by all Major […]

London Bridge

Movement Perfected is located near London Bridge [huge_it_maps id=”3″] The Team Christopher Pettit Elinor East Anna Oberaigner Thanh Tran We’re proud of our team have a look at what they get up to….  Follow us on Instagram movement_perfected 

Steroid Injection

How steroid injections are given Steroid injections are usually given by a doctor or consultant; They can be given in several different ways, depending on the structures involved; into a joint (an intra-articular injection) into a muscle (an intramuscular injection) into the spine (an epidural injection) into the blood (an intravenous injection) The injections normally take a few days to start working, although some work in a few […]

Clavicle Fracture

Depending on the location of the clavicle fracture, in which part of the bone the damage appears in relation to the coracoclavicular ligaments (close to the shoulder), is classified by Neer (Bishop et al., 2015).   Function: The clavicle is part of the shoulder girdle and moves with every movement in the shoulder and when […]

Calcific Tendinopathy of the Shoulder

Calcific tendinopathy of the shoulder usually affects adults between 40-60 years of age, predominantly women (Bureau, 2014). According to Bureau (2014), research does not show a difference in individuals being more likely to develop a calcification, whether they are more active or working in a sedentary job.   Function: The rotator cuff refers to a […]

Biceps Brachii Tendinopathy

Biceps tendinopathy refers to dysfunction within the tendon which connects the biceps muscle on the front of the upper arm with the shoulder blade.     Function: The function of the biceps tendon is to transmit forces produced by the biceps muscle to the shoulder blade so as to produce movement at the shoulder joint. […]

Adhesive Capsulitis or Frozen Shoulder

Frozen shoulder as it is commonly called, causes significant restriction and pain in the shoulder (Uppal, Evans and Smith, 2015). Frozen shoulder goes through stages:   acute/freezing/painful: may last from anywhere from 3-9months adhesive/frozen/stiffening phase: this phase may occur at around 4months resolution/thawing phase: spontaneous, progressive regain of movement anywhere from 1 to 3,5 years […]

Acromioclavicular Joint Sprain

An acromioclavicular or “AC joint” injury refers to damage to the joint between the end of your collarbone (clavicle) and the upper part of your shoulder blade (acromion). Depending on which anatomical structures, there are different types of severity (Ahillen, Braman and Tompkins, 2015). Classification by Rockwood I-IV, going from sprain to complete displacement.   […]

Meniscal Tear

A meniscal injury refers to damage to one of the two C-shaped cartilages which separate the bones in the knee joint. These cartilages act as shock absorbers within the knee to assist in cushioning forces.   Function: Like the discs in the spine, the knee joint has a lateral and medial meniscus to protect and […]

Baker’s Cyst

Baker’s cyst refers to a persistent swelling which develops in the back of the knee, also referred to as Popliteal synovial cyst. Mostly seen in orthopaedic practices, they are routinely discovered in 38% of MRI scans performed on symptomatic knees (Frush and Noyes, 2015).   Common reasons: A Baker’s cyst most commonly develops following an […]

Anterior Cruciate Ligament (ACL) rupture

Out of four main ligaments in the knee, the ACL is the major stabilizing ligament and is located in the centre of the knee, running from the femur (thigh bone) to the tibia (shin bone). A rupture occurs when the biomechanical limits of the ligament are over-stretched over its natural limits. ACL ruptures occur in […]

Broadgate Clinics

Broadgate Clinics Movement Perfected’s home in Moorgate is within the Broadgate Clinics.   This clinic provides many other excellent services; Broadgate GP Broadgate Spine and Joint – Chiropractic, Osteopathic, Sports Massage Movement Perfected –   Physiotherapy , Personal Training and Pilates     Call 020 7638 4330 Dr Hannes Uys and his team are a […]

Fracture of the Ankle

Ankle fractures are common and vary in their severity (Basques et al., 2015);   Function: The human ankle plays a fundamental role in gait and other daily activities (Leardini, O’Connor and Giannini, 2013). The ankle is formed by the tibiotalar and subtalar or talocalcaneal joints, enabling  multiplane movements and to react adequately to (uneven) surfaces […]

Fractured Toe (distal phalanx)

Toe (phalangeal) fractures nearly always heal with very little treatment; Fractures in children are more difficult to recognise because of the multiple growth centres   Function: Like all toes and components of the foot, the toe is essential during the gait, especially a missing first toe can have significant influence on gait pattern.   Treatment: […]

Fractured Talus

The talus bone forms the ankle joint with the lower leg bones and the heel bone below     Function: The talus is responsible for the majority of the inward and outward movement (inversion and eversion) of the foot; together with the calcaneus, the two build the hindfoot of the foot. The talus is furthermore […]

Fractured Calcaneus

The calcaneus is the heel bone of the foot and is the most frequently fractured foot bone   Function: With the calcaneus being the biggest bone in the foot, it has a major role in biomechanics (Dhillon, 2013). The calcaneus functions as a vertical support for one’s body weight, providing support for and maintaining the […]

Flexor Hallucis Tendon Injury

Especially when in combination with dancers, painful flexor hallucis longus tendons are referred to “dancer’s tendinitis” (Rowley et al., 2017).   Common reasons: Injuries to the flexor hallucis longus (FHL) tendon classically occur with repetitive plantar flexion or bending of the big toe. This injury is commonly seen in ballet dancers and runners due to […]

First Metatarsophalangeal (MTP) joint sprain

The 1st MTP joint is the big toe joint of the foot.   Function: The first metatarsal joint is one of the key joints for a functioning gait pattern (Chinn and Hertel, 2010).   Common reasons: It is commonly injured when moved to the extremes of its range with force for example kicking an object stubbing […]

Fat-Pad Irritation of the Heel

Fat pad irritation occurs under the heel of the foot, where this structure is situated to absorb and reduce shock into the heel bone (calcaneus) and ankle joint during physical activity. Function: The fat-pad or heel-pad function as shock absorption underneath the calcaneus, to cushion during heel strike/fast walking/running etc. (Kelikian, 2011).   Common reasons: […]

Extensor Hallucis Tendinopathy

Function: The Extensor Hallucis tendon runs from the shin at the front of the lower leg to the big toe. It’s job is to lift the big toe up. In combination with the extensor digitorum muscles and peroneus tertius, it is an important dorsiflexor (lifting up the foot) in the ankle and toes, to control […]

Extensor Digitorum Tendon Injury

Function: Extensor Digitorum tendons run along the top of the foot and straighten the toes. Common reasons: Injury occurs either because of poor foot biomechanics, overuse or tying shoelaces too tight   Treatment: Management should include following the PRICE regime, correct biomechanical anomalies with strengthening and or orthotics; and correction of footwear    

Cuboid Syndrome:

The Cuboid is a bone in the foot located at the base of the little toe, and part of the tarsals in the foot. Function: According to literature flexibility in the cuboid joint varies between individuals, hence it is not fully understood. Main movement of that tarsal bone is rotational movement with the calcaneal process […]

Closed Fracture of Other Tarsal/Metatarsal

Bones of the foot (tarsals) and toes (Metatarsals) can be fractured by rolling and twisting injuries of the foot and compression forces.     Function: Like in the hand, tarsals and metatarsals are responsible for a  natural gait and lower limb movement pattern in general.   Common reasons: Fracture of the 5th metatarsal is the […]

Calcaneal Heel Spur

Also known as painful plantar heel spur, is described as a benign disorder with painful heels as a result from growing of a plantar calcaneal bone spur (Koca et al., 2014). Function: Interestingly the bony heel spurs found are generally associated with soft tissue including loose connective tissue, fibrocartilage, muscle and aponeurosis; also, the spur […]

Wrist Flexor Tendinopathy

Wrist flexor tendinopathy is an overuse condition and often shows pain and swelling of the affected tendon(s). Function: The wrist flexors are the muscles on the palm side of the forearm and their function is to bend the wrist and fingers.   Common reasons: This injury is caused by overuse for example repetitive forehand, or […]

Scapholunate Ligament Sprain/Tear

Injuries of the scapholunate ligament are common amongst the young and active population (Pappou, Basel and Deal, 2013). Scaphoid and lunate are both part of the wrist bones. Function: The scaphoid bone is a wrist bone located at the base of the thumb and the lunate adjacent to it the scapholunate ligament stabilizes the joint.It […]

Fracture of Distal Radius and Ulna

Distal radius fractures are named as one of the most common fractures in the wrist with up to 18% in the adult population and 25% in the pediatric population (Nellans, Kowalski and Chung, 2013). Function: The wrist is the base of the hand and allows two directions of motion: extension-flexion and ulnar and radial deviation; […]

Fracture of Carpal Bone

There are 8 carpal bones in the human wrist, arranged in 2 rows. Whenever there is a suspicion of a fracture carpal bone, patients should be advised to wear a splint, as not all fractures are detected on an initial X-ray (Cooney, 2011). Function: The motion of the wrist occurs between the radius /ulna (forearm […]

De Quervain’s Tenosynovitis

De Quervain’s tenosynovitis causes pain and tenderness at the side of the wrist beneath the base of the thumb as it is an inflammation of the tendon its sheath. Sometimes there is slight swelling and redness in the area. This is mainly due to overuse (Goel and Abzug, 2015).   Function: De Quervain’s tenosynovitis mainly […]

Closed Fracture of the Scaphoid

A scaphoid fracture are not always easy to detect; a special X-ray is necessary to fully view the scaphoid bone. Function: The scaphoid is a small wrist bone located at the base of the thumb.   Common reasons: This injury predominantly occurs because of a fall on an outstretched hand. Treatment: Immobilize in a thumb […]

Cyclist’s Palsy or Ulnar Neuropathy

Cycling is commonly associated with nerve injuries, with cyclist’s palsy being the most common one (O’Connor et al., 2013).   Function: Caused by a hyperextended position of the wrist resting on the handlebars or hoods, the ulnar nerve becomes irritated and compressed in the wrist within or distal the Guyon’s canal. This is due to […]

Carpal Tunnel Syndrome

3,8% of the general population suffer from Carpal Tunnel Syndrome (CTS), which is common form of median nerve entrapment (Ibrahim et al., 2012).  In the UK the number of days away from work due to carpal tunnel syndrome is at 27 days. Function: Movements of the wrist have an effect on the shape and width […]

Wrist Ganglion

The dorsal wrist ganglion is the most common one with 70%, whereas the volar radial ganglion occurs with approximately 20% (Cooney, 2011).   Function: A wrist ganglion cyst is a swelling that usually occurs over the back of the hand or wrist. Ganglion cysts are not cancerous, will not spread, and while they may grow […]

Volar Plate Sprain (finger)

Function: The volar plate is a fibrocartilaginous structure firmly attached to the base of the proximal phalanx. Its origin, just proximal to the metacarpal head, is thin and diaphanous; this allows hyper-extension of the MCP joint, but it is also the part of the joint most susceptible to injury during dislocations. The deep transverse metacarpal […]

Ulnar Collateral Ligament Sprain (Skier’s Thumb)

The ulnar collateral ligament is the strong band of tissue is attached to the middle joint of the thumb, the joint next to the web space of the thumb. A sprain of this ligament is most commonly known as Skier’s thumb, Gamekeeper’s thumb or Break-dancer’s thumb (Frontera, Silver and Rizzo, 2014). ¾ of all thumb […]

Osteoarthritis of the Carpometacarpal Joint (osteoarthritis thumb)

Osteoarthritis at the base of the thumb is a common overuse or old-age pathology (DeLisa et al., 2005).  The joint at the base of the thumb which allows for the swivel and pivoting motions is referred to as the CMC (carpometacarpal) joint. Function: Main movements of the thumb are: flexion (moving it towards the palm), […]

Metacarpophalangeal Joint Sprain

The metacarpals (MCP’s) form the bases of our finger and our knuckles are the ends of these bones. These injuries are less common than injuries to the PIP and DIP joints (Dines et al., 2012). Function: As in all finger joints, the main movements in the MCP is extension, flexion, adduction, abduction and circumduction.   […]

Interphalangeal (IP) Joint Sprain

The phalanges are the small bones that make up the fingers. A finger sprain describes the overstretching of the ligaments when being bent into a non-anatomical way (Ferri, 2015). Function: The phalanges are the small bones that make up the fingers. The bones are called proximal phalanx, middle phalanx and distal phalanx.   Common reasons: […]

Fracture of Phalanges of the Hand

Finger fractures show a wide spectrum of variety and are a quite common injury (Oetgen and Dodds, 2008). A poorly treated finger fracture can have severe influce on functional activity during daily life activities (Oetgen and Dodds, 2008). Function: The phalanges are the small bones that make up the fingers. The bones are called proximal […]

Fracture of Metacarpal Bone

In the hand form and function of the bones are so closely related to each other, like in no other place in the body (Kamath et al., 2011). Function: The metacarpal bones articulate with the wrist bones and with the fingers (Freivalds, 2011).   Common reasons: Fractures of the metacarpals usually occur from high impact […]

Lumbar Rotated Segment

This occurs when a vertebrae has rotated and side flexed in relation to the vertebrae below; this is also called a malalignment in the spine, and therefore aggravates pain and restricts movement (Schamberger, 2013). This rotated segment may be in conjunction with a minor disc bulge. Function: This will induce a lateral shift in the […]

Biceps Brachii Insertional Tendinopathy/ Biceps Tendinopathy

  Tendinopathy in general is the inflammation of a tendon, either caused by overloading through high repetitions or because of a degenerative process (Scott et al., 2013).   Function: The biceps brachii is commonly known as the “biceps” in the upper arm.  The muscle runs downs the upper am to have its tendon insert near […]

Extensor Tendinopathy (Tennis Elbow)

Lateral epicondylitis is commonly known as “tennis elbow” and is the result of a constant strain on the outer part of the elbow joint (Lee et al., 2015) through overuse. Mainly affected are the tendons and muscles surrounding the lateral side of the elbow; generally the tennis elbow is an inflammation of the extensor carpi […]

Medial Collateral Ligament Sprain

This injury is quite popular with baseball, softball and general overhead sports activities (Edwards and Smith, 2013).   Function: The medial collateral ligament (also known as Ulnar Collateral Ligament “UCL”) of the elbow is an important stabiliser of the elbow.     Common reasons: Injury is caused by repetitive overhead activities (pitching, volleyball, tennis) or with […]

Medial Epicondylitis/ Flexor Tendinitis (Golfer’s Elbow)

Medial epicondylitis of the elbow is a classic overuse injury with inflammation of the common flexor-pronator origin.   Function: These tendons connect the forearm muscles to their origin from the arm bone. These muscles function to move the wrist, hand and fingers; most sensitive region is located near the origin of the wrist flexors on […]

Olecranon Bursitis

Of all bursae in the body, an inflammation of the olecranon bursa is one of the most frequent one. Bursitis at this location can be acute or chronic and septic or aseptic (Reilly and Kamineni, 2016). It is also called “student’s elbow” or “plumber’s elbow” (Blackwell et al., 2014).   Function: Olecranon bursitis refers to […]

Posterior Elbow Impingement

The back of the elbow with repeated extension (straightening of the elbow) can impinge causing pain.   Function: The elbow joint is a hinge joint, with the ulna moving into the lower end of the humerus, which prevents massive hyperextension of the joint. The bones at the back of the elbow can be repeatedly jammed resulting […]

Triceps Tendinopathy

In literature when talking of a triceps tendinopathy, the condition includes tendinosis as well as partial tears; with tears being the terminal event of tendinopathy in most cases (Donaldson et al., 2014). In general it is the rarest of all tendinopathies around the elbow area.   Function: The Triceps muscle is located behind the upper […]

Elbow Instabilities/Dislocations

The elbow joint is the most commonly dislocated joint in adults (de Haan et al., 2011). Elbow dislocations are classified as simple or complex, with simple meaning dislocations without bone fractures. Complex dislocations are usually a combination of fractures of the distal humerus, radial head, proximal ulna and/or coronoid process. Associated with a dislocation in […]

Dislocation/Subluxation of the Finger/Thumb

Hand and finger injuries are very common in athletes (9% of all sports injuries).   Function: The fingers of the human hand are all hinge joints with flexing or extending. The interphalangeas (fingers) are formed of three hinge joints, apart from the thumb, which is formed by only two.     Common reasons: Dislocation /Subluxation […]

Fractured Hook of Hamate

The wrist contains a number of small bones called carpals; together with the finger bones it counts 27 bones in total.   Function: The hamate is a carpal bone on the outside (little finger side) of the wrist. It has a hook shaped part which can under certain circumstances can be fractured.   Common reasons: […]

Fractured Talus

The talus bone forms the ankle joint with the lower leg bones and the heel bone below     Function: The talus is responsible for the majority of the inward and outward movement (inversion and eversion) of the foot; together with the calcaneus, the two build the hindfoot of the foot. The talus is furthermore […]

Interferential Therapy

Interferential Therapy At movement perfected we use Interferential therapy for non invasive promotion of healing and pain relief.  It can treat pain associated with Back, Neck, Shoulder and Knee injuries or problems Fibromyalgia Joint injuries Overuse injuries and surgical procedures Edema, Inflammation Carpal Tunnel Syndrome Tennis Elbow Sports Injuries How Interferential Therapy works Interferential therapy […]

Degenerative Disc Disease

Degenerative Disc Disease Degenerative Disc Disease involves the loss of height and hydration of the cartilage (shock absorbers) between the bones of the spine, when subjected to a process of degeneration. The disc loses its ability to perform its function anymore and can cause pain. It is a natural process which occurs naturally and is […]

Compex Machine

Electric muscle stimulation (EMS), also known as neuromuscular electric stimulation, muscle stim or e-stim, is delivered through the compex machine, a small device that sends electronic pulses to your nerve fibers in order to create involuntary muscle contractions.   At movement perfected we use this to; Improve swelling and improve strength in a graded manor […]

How to train your gut to win your marathon?

This Article is written by our expert colleague Simone Faby.  Simone is a Registered Nutritional Therapist BSc (Hons).  You can book an appointment or make contact with her at www.nutritionspace.co.uk   Have you found yourself with digestive discomfort undermining your chances to run your best marathon? Optimum digestive function depends on the composition of the […]

Medical links

We work closely with consultants and other Allied health professionals to ensure the best results for our clients.  If an onward referral is best we provide all the detail needed to ensure the process is smooth and results in the best possible outcome. Broadgate Clinics Most close to home are Broadgate clinics,  a team we […]

Journal Club

Online journal club for Physiotherapists and Health Professionals. The club is used to pool resources, increasing knowledge, providing evidence of CPD and improving practice.  As a group we aim to identify the most relevant and high quality studies to improve our clinical practice.  Every journal reviewed is circulated to every member of the club.  In […]

Standing arm series facing out I

Set Up 2 Light springs attached to slider bar with handles, slider bar should be positioned so that springs are just below armpit level Body Position standing facing away from trapeze table, hands holding handles, neutral spine position with body in straight forward lean Movement/Breathing hug a tree -arms circles around in front, elbows slightly […]

Standing arm series facing in

Setup 2 Light Springs attached to slider bar with handles, slider bar should be positioned so that springs are just below armpit level Body Position standing facing trapeze table so that when arms are extended springs are slightly lax Movement/Breathing chest expansion – inhale to press arms back, allowing clavicles to open, maintaining width across […]

Jumping

Set up 1-2 springs jump board locked in position headrest up Movement/breathing Inhale to flex the hips and knees (pile) and exhale to push off the board, extending the lower extremities and plantar flexing the feet. land the jump by rolling through the feet and flexing the knees and hips. Return to starting position with […]

Russian split and front split

Set up 1-2 springs footbar up spot carefully Body position standing facing foot of reformer one foot on the footbar knee flexed on foot against the shoulder rest, knee extended Movement suggested russian split, keeping back hip and knee extended, exhale to push carriage out by extending front leg. inhale and control carriage as it […]

Rolling and seal

Setup Rolling: seated balance behind sit bones arms are wrapped around legs with shoulders pulled down hands one clapping the other feet plantar flexed off the mat with knees flexed into chest. Head and neck slightly flexed. Seal: pelvis in posterior tilt spine flexed seated balance behind sit bones hands grasping heels or ankles elbows […]

Sidekick

Setup side lying on mat propped up on elbow with elbow directly below shoulder. hand of upper arm on floor in front of rib cage. the top hip should be directly over the bottom hip, waist lifted from the floor, spine in neutral legs outstretched on floor with hips slightly flexed top leg lifted until […]

Hamstrings 3

Set up 2 medium heavy springs pedals together for optimal safety spot under trunk Body position Standing, facing the chair hands on seat of chair feet on pedals with legs extended body in a C curve Movement/suggested breathing Shift body weight slightly forward and exhale to hollow out through the abdominals lifting pedal toward ceiling […]

Tower on trapeze table

Setup Tower bar spring from below with 1-2 long springs safety strap attached Body position Supine, balls of feet on tower bar. hip width apart or in pilates V position. Ankles plantarflexed hands holding on to upright arms straight Movement/suggested breathing Keeping knees straight, exhale to roll pelvis off the table articulating spine into flexion […]

Assisted Squats

Setup long springs with handles or wooden dowel from head of table. Body Position standing on floor behind head of table hands holding handles or dowel elbows bent feet hip joint with apart Movement/Suggested Breathing Maintain elbows at shoulder height with elbow flexed to 90 degrees. inhale while squatting into a knee bend position. keep […]

Stomach massage

Setup 2-3 Springs footbar middle to high for optimal safety non skid at the base of carriage. Body Position Sitting on base of carriage facing foot of reformer balls of feet on footbar in parallel or pilates V hands grasp below the base of carriage trunk and neck are flexed with body in a c […]

Knee stretches

Set up 1-1.5 Springs footbar up Movement and breathing The exhale and emphasis is on the hip flexion phase, depending the abdominal contraction, knee stretch- flexion posteriorly tilted pelvis and rounded back sit bones just above heels. Inhale to extend the hips pressing carriage back only as far as you can go maintaining spine in […]

Swimming

Setup Torso in neutral, prone on mat, legs and arms outstretched Movement/breathing Upon exhalation allow the arms and legs to reach away from center to hover just above the mat as the spine lifts into slight extension. alternate arms and legs up and down in a swimming motion, maintaining abdominal control and axial length. the […]

Single leg kick

body position prone, forearms on mat, descending diagonal from shoulders to thighs; pubic bone in contact with the mat. shoulders depressed and abducted, knees and hips extended head/neck in neutral pelvis in slight posterior tilt. Movement/suggested breathing Press forearms into the mat and pull the elbows toward the body. inhale flex one knee draw heel […]

Swimming and Grasshopper

Body position Prone over spine corrector, balanced on abdomen arms outstretched overhead legs outstretched behind spine and hips in extension Movement/suggested breathing Swimming – hover all four limbs in the air and begin swimming motion with arms and legs alternating in flexion and extension pulse the breath with the limb movement, inhaling for 4 counts […]

Frog lying flat and single leg pump supine

Setup 1 light spring on the highest notch Body Position Lying supine on floor in front of pedals. Knees at a 90 degrees angle, hips in external rotation and feet on pedals. Place big toes together inferior soles of 5th metatarsals resting on pedal arms resting at sides. Movement/suggested breathing Frog lying flat inhale to […]

Reverse Swan and teaser

Setup 1-2 Medium Springs Pedals together Body Position Seated on top of the chair hands back on the pedals fingers pointing forward or backward. legs outstretched in front parallel to floor spine in neutral or slight imprint. Movement/Suggested breathing Reverse swan – inhale to prepare, Exhale and with deep abdominal contraction, begin to curl up […]

Hip Extension with Tower Bar

Setup 1-2 medium or long springs tower bar sprung from below. for optimal safety tower bar secured with safety strap and spot foot on the bar. Body Position Prone on elbows; spine in neutral one foot on tower bar other knee bent on table at approximately 90 degrees of knee flexion → quadruped position Movement/Suggested […]

Hip opener

Setup Tower bar sprung from below with 1 heavy spring optional chair at the end of the trap table or trap table extender. for optimal safety tower bar secured with safety strap Body Position Side lying with head toward tower bar. top leg bent and externally rotated ball of foot against the tower or slightly […]

Monkey

Setup Tower bar sprung from below with 2 heavy springs – for optional safety tower bar secured with safety strap Body Position Supine with shoulder blades off edge of the cadillac and hips under tower bar and balls of feet on the bar. hands holding on to bar outside of feet. Movement/suggested breathing Inhale to […]

Standing series/side splits

Setup 1-2 springs, footbar out of the way. standing platform attached to base of reformer – for optimal safety non skid on the carriage Body Position Standing with one foot on the platform the other one on the carriage, feet in parallel arms at sides shoulder height Movement/Suggested breathing Inhale to prepare. exhale to push […]

Roll down series reformer

Set up 1-2 Springs, cords short without loops or handles footbar and headrest down Body Position Sitting toward the base of carriage, facing the head, hands holding onto handles, feet on headrest, knees flexed, hips parallel and knees bent Movement/suggested breathing Inhale to prepare, initiate with posterior pelvic tilt, exhale to articulate spine into flexion, […]

Spine Twist

Body Position Long sit position, legs slightly abducted, neutral pelvis spine head arms outstretch away from body Movement/Suggested breathing Inhale to prepare. exhale as you rotate the torso (ribs shoulder head neck and eyes) to the right. pull the abdominals and pelvic floor in and up , pull the left ribs around to the right […]

Hamstring I

Set Up Standing behind the chair; knees parallel and as straight and extended as possible, lean forward place your hands onto the paddles Movement/Breathing Inhale: prepare, exhale: lean forward push the paddle with both arms downwards, spine is flexed; then, straighten up the back activate extensor muscles, shoulder blades together and down, looking straight Variation […]

Parakeet

Setup Tower bar sprung from above with 2 light springs for optimal safety hand holding clients foot onto the tower bar. Body Position Supine head away from tower bar, arms by sides knees bent at 90 degrees with balls of feet on bar. Movement/Suggested Breathing exhale to extend knees and hips pressing tower bar toward […]

Kneeling Cat

Setup Tower bar sprung from above with 2 light springs Body Position kneeling facing tower bar, hands on bar, shoulder width apart. Movement/Suggested Breathing Inhale to prepare. exhale and starting from crown of head, flex spine pushing bar down (elbows slightly bent at the beginning) and through uprights maintain knees at 90 degrees and at […]

Long box pulling straps

Setup 1 spring, footbar down or out of the way, cords short with loops or handles, long box on carriage Body position Prone on box, sternum over the edge hands holding, handles or cords. Arms at sides reaching toward floor. Movement/breathing Pulling straps – Inhale to extend the shoulders, pulling the arms alongside the torso, […]

Long stretches:elephant, Inverted V, Long stretch

Setup 1-1.5 springs, Footbar high Body Position Standing on carriage, feet flat or propped up on the shoulder rest. Arms extended hands on the footbar knees extended and hips flexed. Movement/suggested breathing Elephant – maintain spine in flexion, feet flat on carriage toes slightly lifted. Inhale to press carriage back maintaining posterior pelvic tilt and […]

Rollover

Body Position Supine arms at sides palms toward the floor legs outstretched spine in neutral or in slight imprint Movement/Breathing Inhale and extend legs toward ceiling, legs together parallel exhale and aim toes to the wall behind you pedaling up from the tailbone rolling into a shoulder stand. aim ischium to ceiling legs remain parallel […]

Swan 2

Body Position Swan 1 position full extension Movement/ Breathing Exhale maintain spine and hip extension roll forward across legs to chest; allow elbows to bend and hand to slightly lift off of the floor legs lift off the floor, inhale to push back up to previous position repeat 4-6 times Cueing Axial elongation Scapular organisation […]

Swan Chair

Setup Chair at end of trapeze table or with 2 stacked box 1-2 medium springs pedals together Body Position Prone over chair Hands on pedals elbows extended shoulders down positioned over hands legs reaching long resting on table or box spine/pelvis neutral. (move body forwards or back to change fulcrum point depending on weather you […]

Pelvic Press

Setup Tower bar sprung from above with medium springs Body Position seated, hands on tower bar with arms extended shoulders wide. feet against uprights with knees extended. Movement/Breathing inhale to prepare. exhale to initiate spine flexion from bottom to top while flexing knees, slide into supine position inhale to articulate spine into shoulder stand. exhale […]

Swan Trapeze table

Setup Tower bar sprung from above with light springs tower bar at middle or low pivot Body Position Basic – one leg to side Advanced – Prone, arms outstretched overhead hands on tower bar. Movement/Breathing Thoracic extension only – keep arms straight. exhale to move bar toward the body, lifting the spine into thoracic extension […]

Long spine massage

Setup 11/2-2 springs headrest down cords long, with loops Body Position Supine arms at sides legs extended feet in loops pelvis in neutral Movement/breathing Inhale to flex hips legs abducted until feet are just above the pelvis. Exhale to articulate spine into vertical shoulder stand keeping carriage stationary. Inhale to abduct legs to shoulder width […]

Short spine massage

Setup 11/2-2 springs headrest down cords short, with loops for optimal biomechanic headrest shoulder be dowel to prevent excessive cervical flexion Body Position supine, arms at sides legs parallel and extended feet in loops pelvis in neutral Movement/Breathing inhale to flex hips keeping knees extended exhale to articulate spine into picked shoulder stand until carriage […]

Kneeling Arm Series – Facing Back

Setup 1/2-1 spring, cords short with handles or loops Body Position Seated or high kneeling facing head of reformer, hands on handles,palms facing back. Arms extended out front, below shoulder height Movement/Breathing Press back – straight arms – exhale to press arms back. inhale to return to starting position. Bicep curls – palms up, elbows […]

Kneeling arm series facing side

Setup 1/2-1 spring cords shore, with handles or loops Body Position High kneeling facing side of reformer one hand holding handle or loop knees hip width apart Movement/Breathing Kneeling side arms 1 – outside hand holding loop palm facing in just in front of opposite. ASIS bone. Exhale to reach elbow out and up at […]

Kneeling arm series facing front

Setup 1/2-1 spring cord short with handles or lose Body Position seated or high kneeling facing foot of reformer hands in handles or loops palms facing up arms bent at sides Movement/Breathing serving – palms up – exhale to extend the arms, reaching forward inhale to return to starting position, allowing the elbows to bend. […]

Breathing

Setup Light springs with dowel, attached to head of the trapeze table trapeze bar attached from top sliding crossbar, according to leg length. Body Position supine, hands holding onto dowel shoulders down feet; ankles on top of trapeze bar spine in neutral Movement/Breathing initiate by tilting the pelvis. inhale and articulate spine up from table, […]

Leg spring series supine

Setup Long springs with loops, springs attached to slider bar approximately half way up Body Position supine hands holding upright, legs extended feet in loops. Movement/breathing scissors – alternate hip flexion and extension in full range exhale and inhale with alternating movement – walking – alternative hip flexion and extension in small range. fluttering feet […]

Standing Hip Stretch

Setup 1-1.5 Springs footbar up Body Position standing facing the foot of the reformer hands on the footbar. foot closes to the reformer is propped against the shoulder rest. opposite foot on floor toes aligned with the front edge of carriage Movement/Breathing Exhale and initiate by extending the hip and knee, pressing the carriage back. […]

Scooter

Setup 1-2 Springs footbar up Body Position Standing facing the foot of the reformer hands on the footbar. foot closes to the reformer is propped against the shoulder rest. opposite foot on floor, toes alignment with the front edge of carriage standing leg bent Movement/Breathing exhale to press carriage back, extending hip and knee. inhale […]

Cleopatra

Setup 1-1.5 springs footbar up Body Position side sitting knees stacked on top of each other shins against shoulder rests, place one hand on the footbar with elbow straight, shoulder down opposite hand on carriage, palm flat carriage pressed out. Movement/Breathing Inhale to prepare and Exhale whilst you initiate by pulling carriage toward footbar, pressing […]

Mermaid

Setup 1-1.5 springs footbal up. Body Position Side Sitting hand on footbar with elbow flexed shoulder down knees bent, hips flexed or figure four position Movement/Breathing Side Sitting hand on footbar with elbow flexed shoulder down knees bent, hips flexed or figure four position Variation Add spine rotation/de-rotation while in lateral flexion, top arm reaches […]

Double Leg Stretch

Set up On a mat Body Position Knees and hips in 90/90 position, hands resting on shins Movement/Suggested Breathing Inhale prepare; exhale: roll head, neck and shoulder off the mat; inhale to reach the arms and legs away from the centre; maintaining the “Chest Lift” position and an imprinted lumbar spine, abdominals engaged strongly; maintain […]

Single Leg Stretch

Set up Mat on the floor Body Position Supine on mat, knees and hips in 90/90 position, hands resting on shins Movement/ Breathing Inhalte to prepare, exhale roll head, neck and shoulders off the mat while extending the right leg to the ceiling and left leg out and away from the body; hands on the […]

Swan Chair

Setup Chair at end of trapeze table or with 2 stacked box 1-2 medium springs pedals together Body Position Prone over chair Hands on pedals elbows extended shoulders down positioned over hands legs reaching long resting on table or box spine/pelvis neutral. (move body forwards or back to change fulcrum point depending on weather you […]

Seated Push Through

Setup Tower bar sprung from above with 2 light springs. Body Position Body position seated long position hands on tower bar. tower bar pushed up toward ceiling feet on uprights with knees extended. Movement/ Breathing Body position seated long position hands on tower bar. tower bar pushed up toward ceiling feet on uprights with knees […]

Supine Scapula Series

Setup Tower bar sprung from above with 2 medium or light springs Body position Supine with head at end of table under tower bar. tower bar at mid sternum level when arms are fully extended. knees bent with feet flat on mat. for optimal safety ensure tower bar can pass over the students face without […]

Supine Abdominal Series

Setup 1-2 Springs cors with loops or handles attached headrest up or in neutral Body Position Supine on reformer, hands holding handles, arms extended toward ceiling knees and hips at approximately 90 degrees, spine in neutral Movement/Breathing Hundred prep Exhale to extend shoulders, bringing arms down to sides and curl up into chest lift position […]

Supine Arm Series

Setup 1-2 Springs, cords with loops or handles attached headrest up or in neutral Body position supine on the reformer hands holding handles; arms extended toward ceiling; knees and hips at approximately 90 degrees; spine in neutral Movement/Breathing Exhale to extend shoulders bringing arms down to sides, inhale to flex shoulders returning to starting position. […]

Bridging

Set up 2-3 Springs Footbar high or middle, with headrest down Body Position Supine, arms reaching long at sides of body. Heels on footbar, shoulder width apart knees and hips flexed to approximately 90 degrees, pelvis neutral Movement/Breathing Exhale and initiate bridge, rolling up from the coccyx reaching the sit bones to the back of […]

Dart

Body Position Prone arms reaching back along body, palms facing up Movement/Breathing inhale to prepare. exhale and reach arms back and up articulating up into thoracic extension inhale at top exhale to articulate back down. may modify breathing as necessary inhale with extension if desired Variation Maintain thoracic extension and press arms up toward ceiling, […]

Roll up

Body Position Supine arms reaching back overhead., legs extended Movement and breathing Inhale to prepare, exhale and flat arms toward ceiling, dropping outer border of scapula to the floor. inhale and roll up to chest lift position, exhale to roll the rest of the way up one vertebra at a time. continue into a fully […]

Supine Stretch

Set up Sitting on the step of the barrel, feet on the floor, knees bent and hip width apart; arms extended in front of shoulders; lying back onto the barrel, if necessary put a towel under the neck to support the extension/amount of stretch Movement/Breathing Inhale raise arms overhead, taking them back as far as […]

Tower on trapeze table

Setup Tower bar spring from below with 1-2 long springs safety strap attached Body position Supine, balls of feet on tower bar. hip width apart or in pilates V position. Ankles plantarflexed hands holding on to upright arms straight Movement/suggested breathing Keeping knees straight, exhale to roll pelvis off the table articulating spine into flexion […]

Roll down series

Set up Long, light springs with handles or roll down bar (may use short light springs if necessary) Body Position long sitting with hands holding onto handles or bar shoulder down and with, elbows soft knees extended with feet (soles) on uprights) Movement/breathing Initiate by tilting pelvis back . exhale and articulate spine rolling down […]

Footwork

Body Position Supine arms by sides, feet on footbar, knees and hips flexed at approximatlely 90degress Movement/breathing Exhale to push carriage out, extending hips and knees. Inhale to return to starting position. Variation Decrease springs for increased core control, vary footbar position use foot plate (jumpboard). 1. Heels (hip-width, parallel) 2. heels (adducted in midline). […]

Feet in straps

Setup 11/2-2 springs, headrest neutral or up cords short with loops for optimal safety practitioners foot on carriage. Body Position Supine arms by sides feet in loops Movement/breathing Inhale flex hips, bringing feet toward the ceiling maintain knees straight and feet relaxed exhale and press feet back down toward the footbar, extending the hips. maintain […]

Side lift

Body Position Side lying, propped on elbow, legs outstretched. outside of bottom foot on floor (everted), spine in neutral Movement/Breathing Inhale to prepare. exhale and press through the arm and lift the hips from the floor. inhale at the top. exhale and float the top arm and or top leg into star position. inhale and […]

Side to Side

Body Position Supine on mat, legs bent at 90/90 in table top position, spine in impring, arms on floor at 45 degree angle out to sid Breathing and Movement inhale as the legs and lower torso rotate to the right, exhale and rotate back to centre. inhale as the legs and lower torso rotate to […]

Pelvic Clock

Body Position Supine on mat, knees bent Feet flat on floor, hip width apart, spine in neutral arms by side, palms up or down Movement/Breathing Inhale to prepare. Exhale to tilt the pelvis posteriorly, inhale to tilt pelvis anteriorly, allowing pelvis to gently rock back and forth movement between 12.00 and 6; on the clock. […]

Pre swimming

Body Position Prone, arms outstretched overhead, hands slightly wider than shoulder, Neutral spine Movement/Breathing Inhale to prepare, allowing abdomen to gently lift off floor. exhale, reaching one leg and the opposite arm away until they hover off the floor. maintain shoulders away from ears. inhale, lowering arm and leg back down to the floor. repeat […]

Adductor squeeze

Body Position Supine on mat, knees bent, magic circle or pillow between knees, feet flat on the floor, hip width apart or wider, spine in neutral arms by side, palms up or down. Movement/breathing Exhale to squeeze legs together, activating adductors, maintaining neutral spine alignment. inhale to return to starting position Variation Legs in the […]

Bent Knee Fallout

Body Position Supine on mat, knees bent, Feet flat on floor, hip-width apart or together, spine in neutral arms by side, palms up or down. Movement and breathing Inhale to prepare, exhale to let one leg open in abduction, keeping edge of the foot on the floor and maintain neutral spine alignment. inhale to bring […]

Sidelying

Body Position Torso in neutral, side lying with bottom arm outstretched, head resting on arm, knees bent body can be slightly flexed or straight Movement and Breathing Lift top leg until parallel to the floor, with a bent knee, inhale to flex the hip, exhale to extend the hip, maintain the torso in neutral Variation […]

Chest Lift

Body Position Supine on mat, knees bent, feet on the floor, hands interlocked behind head Breathing/movement Inhale to prepare, Exhale curl up through upper trunk, maintain pelvic neutral position, inhale, reaching arms to the back of thighs, exhale use arms for assistance and curl up a bit higher, scooping deeper through the abdominals, inhale and […]

Swan

Set Up Prone position on the mat, face down, forehead on the mat, arms bent with elbows close to the side, palms facing down at ear level underneath shoulders, legs relaxed, heels dropped in Movement/Breathing Inhale prepare: strong abdominals, pubic bone pressed into mat; exhale: scoop belly in, squeeze the butt and slowly rise up […]

Mermaid

Set Up Sit on mat in an open fourth position Movement/Breathing Inhale prepare: lengthening the spine towards ceiling; exhale: starting with arm on the side of the front leg→ raising it overhead and side bend; hand closest to the back knee can pull on the same to increase the side bend stretch, inhale hold position, […]

Hundred

Set up Mat, lying supine, hands palms down, bent knees feet on the floor Movement/Breathing Inhale: lift one knee after the other into table top; exhale: upper body lift by flexing the thoracic spine and elevation of the arms (3 inches off the mat); inhale: prepare, exhale: pulsing the arms up and down; repeat 8-10 […]

Standing Roll Down

Set up Standing on the mat/floor with feet hip width apart, spine in neutral position Movement/Breathing Inhale prepare lengthening of the spine, activation abdominals (maintaining throughout the whole exercise); exhale: gently tuck in pelvis, chin tuck, nodding head forward, shoulders drop whilst staring bending upper back, soft knees; rolling down the entire spine as far […]

Prone Extension

Set Up Prone on a mat or floor, feet hip width apart, arms in front on magic ring and head relaxed down Movement/ Breathing Inhale prepare; exhale press ring down, lifting into extension of the spine, inhale to lower back down Cueing Legs and bum relaxed, even C-curve of the spine; pubic one into the […]

Book Openings/ Arm Openings

Set Up Side lying on a mat, head on a towel/pillow for support; knees and hips bent in 45 degrees, arms extend resting at shoulder level on the ground Movement/Breathing Inhale prepare, lengthening through the spine; exhale: zip and hollow, open up the top arm over and behind your back; eyes follow the hand; no […]

Assisted Roll Up

Set up Mat lying supine, hands on the back of the thighs, to hug knees towards chest; Movement/ Breathing Inhale to prepare and allow arms to straighten and thighs to lower down; exhale: narrow ribcage to lift head, neck and shoulders off the ground; at the same time lower legs to the ground and continue […]

Basic Bridging

Body Position Neutral spine on a mat, arms resting next to the body; knees hip width apart, feet flat on the floor Movement/Breathing Inhale prepare; Exhale: press feet into the mat; squeeze the butt; roll pelvis posteriorly and lift off the mat vertebra per vertebra; Inhale: maintain the bridge position; exhale: still holding bridge, knitting […]

Arm Arcs

Body Position Supine, neck support if necessary; spacer between knees (ball, magic circle), arms are beside the body, palms down, legs hip distance apart, Movement/ Breathing Inhale to prepare, exhale gently activate pelvic floor and lower abdominals; back muscles should be released; flex both arms into 90 degrees, inhale: maintain position and reach little fingers […]

Dead Bugs and Femur Arcs

Body Position Supine on the mat Movement/ Breathing Sacrum and ribs flat on the mat, legs in table top position, arms resting on the mat alongside the pelvis; alternately lower the bent leg toward the floor during exhalation; Femur arcs: legs bent, feet on the floor spine in active starting position, inhale, flexing the hip […]

Booking your appointment

Booking can be done online, via the telephone 02035533663. All our avilbility at the time of booking will be avaiable via either of these methods. If you cannot find what you are looking for either tell one of our team on the phone or email info@movementperfected.com. Diaries move around a little and if we have […]

Prices

Physiotherapy All Major Medical Insurance Companies are accepted. [table id=1 /]   Personal Training/ Pilates 1:1 Individual Sessions [table id=4 /]   Personal Training/Pilates 1:1 Block Book Sessions [table id=2 /]   2:1 Personal Training/Pilates 2:1 Sessions Two clients per Physiotherapist.  These sessions are available at our Moorgate Practice. [table id=3 /]   3:1 Personal […]

Equipment

To sort out articles for each bit of equipment we use how we use it how you use it in the gym why we rate it Where to buy etc…. We can develop programs for you.    

Testimonials

Tips and guideline for Injuries and Joint Replacements

Corned beef turducken pancetta kevin short ribs. Biltong ham hock shank short ribs tongue shankle sirloin meatball porchetta pork belly tri-tip cupim pork hamburger. Beef ribs bresaola filet mignon pork loin ribeye turducken, biltong tenderloin. Picanha tail boudin cupim porchetta brisket

Pre and Post Surgery

Tri-tip ribeye shoulder sirloin pork chop t-bone. Venison ground round pork chop venison strip steak jowl rump biltong. Tenderloin filet mignon turducken shank cow. Ball tip cow capicola hamburger tenderloin, biltong jerky chuck turducken kielbasa corned beef.

Hip and Knee Injuries and Joint Replacements

Chuck cow pork chop, pig swine tenderloin doner kevin. Shoulder strip steak biltong picanha. Pancetta pork belly t-bone rump, bresaola sirloin ball tip beef ribs andouille landjaeger prosciutto turkey picanha filet mignon doner.

How Physiotherapists Help Back and Neck Pain

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