Compass Health hub

our hub for your health

education to support you in your journey out of pain

advice, exercises and resources to support you.

At Compass Health Clinic our goal is to provide you not only with first class treatment within the clinic, but a great range of exercises and advice for you to take home with you outside of the treatment room. 

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Below are just a sample of some of the advice and exercises we give in clinic that help with various aches and pains. 

It should be noted that whilst these are simple exercises that can be done by most people at home, we always recommend that if you are in pain, you should first seek expert advice before trying these on your own. You can book an appointment by clicking the link below. 

Use the descriptions below to guide you to your relevant section. 

Back pain

Upper back mobility exercise

A great exercise for anyone who wants to improve the mobility in their upper back. 

upper back mobility variation.

A variation on our upper back mobility exercise, great for anyone who feels stiff whilst sitting at their desk.

Low back pain.

A nice exercise for anyone who is recovering from back pain, and is struggling to bend over to put on shoes and socks. 

Feeling a little hunched over?

If you’ve found yourself slumping over in your chair whilst at work, this is a nice exercise to get a bit of varied movement into your back. 

Acute back pain.

It’s important to always see a professional when experiencing acute low back pain, however if you feel able, trying these simples exercises can often bring relief. Remember always do these within comfortably uncomfortable ranges of movement. 

Progression for low back pain.

This is a simple progression after attempting the glute squeeze and pistons opposite. 

Floor and ceiling.

Sometimes we can all feel a bit stiff and achey in our back. This exercise is fantastic for anyone who has an achey neck or back. 

Jefferson curl.

If you’ve been struggling to bend over following back pain, this can be a great way to increase mobility and improve confidence when bending over from a standing position. 

Neck pain

Headaches or neck pain?

Sometimes headaches and neck pain can be associated with de-conditioned muscles in the back of the neck. Try out this exercise to see if it helps. 

Variation for neck extensors.

A nice exercise for anyone who is recovering from back pain, and is struggling to bend over to put on shoes and socks. 

Woken up with a crooked neck?

Try this simple technique that we often give to those are wake up with wry neck. 

Stretch for desk workers.

A simple stretch for the front of the neck.

Another simple neck stretch.

Targeting some more muscles for the front of the neck.

Neck strengthening exercise.

Another neck strengthening exercise, this time for the front of the neck.

Shoulder pain

Targeting the rotator cuff.

Struggling to wash your hair without pain after a shoulder injury? This is a great exercise to target the rotator cuff.

Finding it hard to put on a jacket?

If you’re finding it difficult to put on a jacket, this can be a useful exercise to work specifically on the muscles that help us with this action.

Struggling to lift your arm up?

A nice exercise for anyone who is recovering from back pain, and is struggling to bend over to put on shoes and socks. 

Finding It Hard To Put On A Jacket?

If you’re finding it difficult to put on a jacket, this can be a useful exercise to work specifically on the muscles that help us with this action.

Hip pain

Glute med tendinopathy. Stage 1.

If you have a glute med tendinopathy that’s been diagnosed by us, tbis is one of the first exercises we may recommend. If done right, you should feel some discomfort in the area you’ve been experiencing hip pain. 

Finding it hard to put a jacket on?

A nice exercise for anyone who is recovering from back pain, and is struggling to bend over to put on shoes and socks. 

Work with an osteopath

We're ready to help you navigate your pain when you are

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