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sonia.recoverstronger

🇮🇹 > 🇬🇧 > 🇩🇰
Helping you RECOVER from Injury & Chronic Pain, get STRONGER and MOVE for life.
Rehab | Flexibility | Strength | Behaviour Change

𝐑𝐞𝐡𝐚𝐛 𝐢𝐬 𝐨𝐟𝐭𝐞𝐧

𝐑𝐞𝐡𝐚𝐛 𝐢𝐬 𝐨𝐟𝐭𝐞𝐧 𝐫𝐞𝐝𝐮𝐜𝐞𝐝 𝐭𝐨 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐚𝐧𝐝 𝐩𝐥𝐚𝐧𝐬 𝐛𝐮𝐭 𝐭𝐫𝐮𝐭𝐡 𝐢𝐬 𝐭𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝐧𝐨 𝐦𝐚𝐠𝐢𝐜 𝐝𝐫𝐢𝐥𝐥𝐬 𝐨𝐫 𝐩𝐫𝐨𝐠𝐫𝐚𝐦𝐬 𝐭𝐡𝐚𝐭 𝐰𝐢𝐥𝐥 𝐟𝐢𝐱 𝐲𝐨𝐮.⁣
⁣
𝘗𝘢𝘪𝘯 𝘪𝘴 𝘵𝘰𝘰 𝘤𝘰𝘮𝘱𝘭𝘦𝘹 𝘵𝘰 𝘣𝘦 𝘳𝘦𝘥𝘶𝘤𝘦𝘥 𝘵𝘰 𝘮𝘰𝘷𝘦𝘮𝘦𝘯𝘵𝘴 𝘰𝘳 𝘱𝘰𝘴𝘵𝘶𝘳𝘦𝘴 𝘢𝘯𝘥 𝘤𝘩𝘳𝘰𝘯𝘪𝘤 𝘱𝘢𝘪𝘯/𝘳𝘦𝘱𝘦𝘵𝘪𝘵𝘪𝘷𝘦 𝘵𝘺𝘱𝘦 𝘪𝘯𝘫𝘶𝘳𝘪𝘦𝘴 𝘰𝘧𝘵𝘦𝘯 𝘥𝘰𝘯’𝘵 𝘩𝘢𝘷𝘦 𝘢 𝘤𝘭𝘦𝘢𝘳 𝘤𝘢𝘶𝘴𝘦. ⁣
⁣
As frustrating as it is, no one can tell you why you are in pain with 100% certainty, not with orthopaedic or movement testing, not even scans (how do you know if what’s showing wasn’t there before?! 🤷‍♀️).⁣
⁣
𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐲 𝐟𝐨𝐜𝐮𝐬𝐢𝐧𝐠 𝐨𝐧 𝐞𝐱𝐩𝐥𝐚𝐧𝐚𝐭𝐢𝐨𝐧𝐬 𝐚𝐧𝐝 𝐬𝐭𝐫𝐚𝐭𝐞𝐠𝐢𝐞𝐬 𝐛𝐚𝐬𝐞𝐝 𝐬𝐨𝐥𝐞𝐥𝐲 𝐨𝐧 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬 𝐩𝐚𝐭𝐭𝐞𝐫𝐧𝐬, 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐚𝐧𝐝 𝐩𝐨𝐬𝐭𝐮𝐫𝐞 𝐨𝐟𝐭𝐞𝐧 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐛𝐫𝐢𝐧𝐠 𝐦𝐚𝐧𝐲 𝐫𝐞𝐬𝐮𝐥𝐭𝐬.⁣
⁣
Add the fact that we often use pain as a benchmark and we are doomed to fail.⁣
⁣
𝐏𝐚𝐢𝐧 𝐢𝐬 𝐧𝐨𝐭 𝐚 𝐫𝐞𝐥𝐢𝐚𝐛𝐥𝐞 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐨𝐟 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬:⁣
👉 if you are always looking for pain, you will more likely find it - 𝘱𝘢𝘪𝘯 𝘪𝘴 𝘪𝘯𝘧𝘭𝘶𝘦𝘯𝘤𝘦𝘥 𝘣𝘺 𝘢𝘯𝘵𝘪𝘤𝘪𝘱𝘢𝘵𝘪𝘰𝘯, 𝘢𝘯𝘹𝘪𝘦𝘵𝘺 𝘢𝘯𝘥 𝘦𝘮𝘰𝘵𝘪𝘰𝘯𝘴.⁣
👉 pain can be the last thing to decrease but what if you can move more, lift and go about your life more than before at the same pain level.. Isn’t that improvement? ⁣
⁣
𝐒𝐨 𝐡𝐨𝐰 𝐬𝐡𝐨𝐮𝐥𝐝 𝐫𝐞𝐡𝐚𝐛 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞?⁣
𝐈𝐭 𝐝𝐞𝐩𝐞𝐧𝐝𝐬! ⁣
⁣
👉 𝘛𝘩𝘦 𝘧𝘰𝘤𝘶𝘴 𝘴𝘩𝘰𝘶𝘭𝘥 𝘣𝘦 𝘰𝘯 𝘧𝘢𝘤𝘵𝘰𝘳𝘴 𝘢𝘴𝘴𝘰𝘤𝘪𝘢𝘵𝘦𝘥 𝘵𝘰 𝘱𝘢𝘪𝘯 - 𝘴𝘵𝘳𝘦𝘴𝘴 𝘮𝘢𝘯𝘢𝘨𝘦𝘮𝘦𝘯𝘵, 𝘴𝘭𝘦𝘦𝘱, 𝘲𝘶𝘢𝘭𝘪𝘵𝘺 𝘵𝘪𝘮𝘦 𝘸𝘪𝘵𝘩 𝘧𝘳𝘪𝘦𝘯𝘥𝘴 𝘢𝘯𝘥 𝘧𝘢𝘮𝘪𝘭𝘺, 𝘳𝘦𝘵𝘶𝘳𝘯𝘪𝘯𝘨 𝘵𝘰 𝘢𝘤𝘵𝘪𝘷𝘪𝘵𝘪𝘦𝘴 𝘺𝘰𝘶 𝘦𝘯𝘫𝘰𝘺, 𝘴𝘭𝘰𝘸𝘭𝘺 𝘮𝘰𝘷𝘪𝘯𝘨 𝘮𝘰𝘳𝘦.⁣
It might look like simply Pilates style exercises, or flexibility or lifting, or a walk with a friend.⁣
⁣
𝐓𝐡𝐞𝐲 𝐨𝐧𝐥𝐲 𝐫𝐞𝐚𝐥 “𝐬𝐡𝐨𝐮𝐥𝐝” 𝐚𝐫𝐞:⁣
👉 meeting you were you are⁣
👉 matching your goals⁣
👉 making you feel empowered, confident and positive!⁣
⁣
𝘚𝘩𝘢𝘳𝘦 𝘸𝘪𝘵𝘩 𝘴𝘰𝘮𝘦𝘰𝘯𝘦 𝘸𝘩𝘰 𝘯𝘦𝘦𝘥𝘴 𝘵𝘰 𝘳𝘦𝘢𝘥 𝘵𝘩𝘪𝘴!⁣⁣

Uplevel your KB Windmills with some simple modific

Uplevel your KB Windmills with some simple modifications.

🦶🏾TURN YOUR FOOT OUT
• Better base of support
• More adductors engagement
• Deeper range available at the opposite hip plus better glutes stretch

🍑 PUSH YOUR HIPS BACK
Windmills are a HINGE movement, think of DL, hips need to move back.
• More range
• Loading the hips properly

🙄 LOOK UP
You have a weight over your head, you want to know where it is at all times.
• Safety!
• Better shoulder stability
• Access more trunk rotation

🔢 TRY KNEELING VARIATIONS
Don’t be scared to scale down, try kneeling!
• Forces the hip hinge
• Learning to control the weight overhead
• Confidence building

What is you KB Windmill practice in need of?

Tag someone who needs to see this!

#sportsinjuryrehab #backinjury #hiphinge #kbwindmill #backtraining #injuryrecovery #exercisedemo

Apparently not strong enough for 2 reds yet 🤣 S

Apparently not strong enough for 2 reds yet 🤣
So only had to get to 2 blues this time for a cheeky ‘back to training PB’…

Still got a 💪 & 👍
Stronger Mama loading…

#strongmoms #monswholift #crossfitmom #powerliftingmom #pregnancytraining #itsaboy💙

LOAD WOMEN. Because strength isn’t just for the

LOAD WOMEN.

Because strength isn’t just for the gym.

Strength isn’t just about a healthier body. Or a number on the bar. Or medals.

Those are extra benefits.

When most women don’t hit the minimum amount of exercise, it means as a society women are conditioned to put themselves last because their strength doesn’t matter. But we can change that.

LOAD WOMEN.

Because the journey empowers us.
Inside & outside of the gym.

Because when supported to take that first step, we learn to face our fears, to take space, to speak up.

To show what we are really made of.

LOAD WOMEN.

Because strength isn’t just for us.

It’s for all the women to come.

———
Want to start but don’t know how?
Let’s chat!! There’s nothing I like more than helping women start strength training, with me or directing you where you’ll get the best results.

And follow the amazing ladies pushing for more
@loadwomen
@doclyssfitness
@claire_barbellmedicine
@dr.christina_prevett
@tatumbrandt

#loadwomen2025 #loadwomen #womenempowerment #strongwomenrock

Awareness comes from asking ourselves the right qu

Awareness comes from asking ourselves the right questions.

Then taking a deep breath and answering as honestly as possible…

1. How am I talking to my body and myself?

💭Think at: how do you describe your injured area? Your body? Your ability? Your current life?
What would you say to a new coach or physical therapist to explain your situation?

📝 Take note of actual words you use.

2. Am I giving myself the freedom to try?

💭 Think at: do you have any restrictions in your workouts or lifestyle atm?

Where do you think they come from?
PS. Pain by itself isn’t a valid answer, dig deeper.

PPS. If it’s really just pain.. what have you tried to get back to that exercise/activity?

3. What do I do when a flare-up happens?

💭Think at: what do you physically do? How do you react emotionally? How do you respond 1hr, 24hr, 48hr later? Do you have a plan or go with the flow?

Take the time to sit, think and actually write these down.. and see what you can discover about your journey so far!

#rehab #recovery #injuryrecovery #sportsinjury #sportsinjuries #sportsinjuryrehab
#osteopath #osteopathy #sportsmedicine #mindset #behaviourchange #painscience

The internet likes to overcomplicate warm-ups so l

The internet likes to overcomplicate warm-ups so let’s clear some things up:

1️⃣ You don’t always need one. And no, skipping what’s usually considered a warm-up doesn’t raise your chances of injury.

When your body feels good and you have all the ROM needed for your chosen activity, going straight to the bar is perfectly OK!

Because you are actually still warming up… the empty bar, lighter weights until you reach your target weight… they are in fact called ‘warm-up sets’ 💁‍♀️

What you are skipping is all the ‘fancy activation drills’ and ‘foam rolling’ usually associated with “proper” warm-ups… which most of the time are a complete waste of time! *️⃣

2️⃣ Most people miss exactly what they should focus on:
▫️Getting shoulder blades to actually move over the ribcage!
▫️Getting said ribcage to move!
▫️Integrating arms & spine movements!

Focus on more global movements that resemble what you’ll be doing rather than isolation.

👉 Bonus tip:
Get muscles ready & access the ROM you need with isometrics, much more effective than stretches or “mobility” drills.

Do you do any of these??
Which one you need more tips on?
Tell me below 👇

*️⃣ Foam rolling when you are particularly sore is ok to feel better, but it’s not going to lower your chances of injury and it’s no better than just moving.

*️⃣ Isolation/activation exercises (eg. external rotation) might be helpful in injury recovery but really they can be integrated in better movements that’ll actually prepare you for your workout. They are often overdone and even more often done when you need something completely different.. or the opposite 😬

#sportsinjuryrehab #crossfitrehab #powerliftingtraining #shoulderrehab #physiosincrossfit #shoulderinjury #shouldersworkout #armsday #benchday #benchwarmup

Most people blame reinjury on ‘bad rehab’ or ‘the wrong exercises.’

But the real reason? They go back too fast, too soon.

Reinjury happens when there’s a mismatch between what your body can handle and the stress you put on it.

That’s it.

Today, I was reminded of that myself.

I finally managed to get back into the gym after roughly 20 months of rare home workouts (ok basically non existent..).

I never expected to be able to do Strict T2B, I was not even going to try. My core recovery after pregnancy and giving birth was good, but I never got to recondition myself for advanced exercises.

I planned to scale, tuck ups, a couple of reps, box to help stop swinging…

But it was still WAY TOO MUCH.
Yes I could kinda do the reps, but no control, no touch, losing compression…

I could have pushed through.

Instead, I stepped back. Chose the smarter option. And that’s the difference between rebuilding stronger or getting stuck in the same cycle.

So if you keep getting reinjured, ask yourself:

“Is this really too easy… or is my ego just loud?”

#InjuryPrevention #Rehab #SportsRehab #StrengthTraining #RecoverStronger #ComebackStronger #FitnessMistakes #TrainingSmart #InjuryRecovery #Reinjury #EgoVsAbility #MovementMatters #SmartTraining #ProgressNotPerfection

Injury prevention | Smart training | Strength and rehab | Reinjury cycle | Scaling exercises | Training progression | Listening to your body | Avoiding setbacks | Building resilience | Long-term progress

In October, I was housebound. My daughter was stil

In October, I was housebound. My daughter was still recovering from surgery, and I was in limbo, waiting for my body to act on what still felt unreal.

I was stuck - physically and emotionally. Then my husband dragged me out for a 30-minute run. His only rule? Don’t stop.

‘Show yourself you can do it,’ he said. ‘No matter how slow. You just don’t believe it anymore but you can.’

I can’t say I enjoyed it. But I didn’t stop. And that day, I decided I was a runner.

Since then, I’ve run 4 times. Yes, that’s once a month - hardly what anyone would call consistent.

But here’s the thing: I’m still calling myself a RUNNER.

Why? Because research shows that identifying with your goal helps you make lasting changes. It’s not about being perfect. It’s about showing up when you can - even if it’s messy or irregular.

I don’t even know when my next run will be because of logistics of an international move but it will happen.

So as mid-January reality and the craziness of “new year, new you” pretentious schedules kicks-in, this is your reminder:

You don’t need a perfect plan or a crazy schedule to make progress.

Start small, show up when you can, and believe in who you’re becoming.

“You’ve got this!”

(And I’m here if you need support or guidance to get over niggles and move better this year 💜)

👟 @bahe_running

#runner #runninggirl #runningmom #runninginjury #behaviourchange #movementtherapy #movementtraining #mindbodyspirit #goalsettingtips #newyearresolutions

Rebuilding doesn’t happen all at once - it’s i

Rebuilding doesn’t happen all at once - it’s in the small, quiet steps.

And sometimes, the hardest part is realizing it’s okay to start over.

I have applied this philosophy in my work with clients for years and yet, I still struggled to fully embrace it myself. I guess for fear of not being a good-enough example..

But I’m now ready for a lot of new beginnings in 2025 🥂

What needs to change for you to move forward?
With injury recovery or life?

Merry Christmas! 🎄 🤶 1. Photo from the lit

Merry Christmas! 🎄 🤶

1. Photo from the little one with mum
2. Yearly Spritz overload
3. Santa visit
4. 1% of this week’s yumminess

Going well so far 😊

#christmastime #christmas2024 #familychristmas

To move freely without having to go through endles

To move freely without having to go through endless, boring exercises that never really help in the first place.

DM ‘FORMULA’ to chat and see if this program is the right fit for you.

#sportsrehab #sportsrehabilitation #injuryrecovery #backpainrelief #backpainexercises #painfreemovement #painfreetraining

sports rehab | sports rehabilitation | injury recovery | back pain | back pain exercises | injury rehab | sports injury | move pain free

When you select the holiday hotel because it has a

When you select the holiday hotel because it has a CrossFit and you hope to get to train properly…

Only to discover when you get there 🙅‍♀️No More CrossFit 😭 another make-do session it is 🫠

10min AMRAP
2 Devils Press
1 Strict T2B
4 DP
2 ST2B
6 / 3 etc..

4x max Pull Ups
- 2x Wide
- Neutral
- 45deg Reverse

3x Superset
A. SA Scapular Ring Row + Rotation
B. Bar Dips

2x 30 Russian Twists

👟: @bahe_running barefoot Revive 👌

#holidaywod #hotelwod #hotelworkout #holidayworkout #calisthenicsworkout #crossfitwomen #muscleuptraining

@barcelo_margaritas

If you’re looking to move without pain, just lik

If you’re looking to move without pain, just like these amazing folks who took that first step -

🏋️‍♀️ Greg, who was able to return to squatting heavy weights pain-free after 2 years away from the barbell,

💪 Becca, who defied the dreaded “you won’t be lifting again” after being diagnosed with bulging disc and went back to Strongwoman competitions, running and is even gearing up for her first Hyrox race!

🏃‍♀️ Shari, who was back running marathons after going from frustration to frustration with ‘failed rehab’ programs,

🧗 Woj, who was stuck in a recovery/re-injure cycle and couldn’t see a way out.. and he’s now back climbing, dancing and cycling to work..

And now they trust their body, don’t second-guess every step and know how to manage their training, little flare ups and keep moving!

I’ve got some exciting news!

I just opened up 5 spots for my Recover Stronger Formula - and let me tell you, this is not your average program!

It’s the only program where you can finally move without pain, stiffness, or endless, boring exercises. We do things differently here with a method that’s all about getting your body moving in a way that feels natural and good for YOU.

But just a heads-up - these spots usually get snatched up fast.

DM Formula to chat and see if this program is the right fit for you.

#sportsrehab #sportsrehabilitation #injuryrecovery #backpainrelief #backpainexercises #painfreemovement #painfreetraining

sports rehab | sports rehabilitation | injury recovery | back pain | back pain exercises | injury rehab | sports injury | move pain free

“I wanted to get better at it and every better c

“I wanted to get better at it and every better climber was asking me: “How many pull ups can you do?”. Well I couldn’t do any.. I got myself a pull up bar at home and was just hanging there. It can be super annoying seeing all these people on social media doing 10+ pull ups like no problems...

Now I can do 5 pull ups in a set, and I still recall Sonia’s words before each one…

I really enjoyed Sonia’s programme, as it gives you a clear progression plan and it works! Sonia also gives regularly feedback and answers all the questions you might have. The programme is well built that it focuses on technique and good execution and not volume - no banded pull-ups! When it works, it’s 100% legit.”

Great job @wojciech_ko 👏

✨ We are now working on getting to 10… and these are all chest to bar, no giraffe neck to count a rep here 🙅‍♀️

Want the same results?!
Comment 👋

#pullups #firstpullup #calisthenics #calisthenicstraining #calisthenicsmovement #climbing

The big questions is.. What’s going to happen f

The big questions is..

What’s going to happen first:
Me getting a Muscle-Up back or
The little Monkey getting her first Pull Up?!?!

Place your bets 💪

——

Training frequency isn’t the highest - or as high as I’d like it to be - at the moment, but we keep going 💪

Pull ups & Muscle ups need repetition and volume to improve but I’ve found that switching up variations and accessories helps massively!

Mixing planes of motion & adding dynamic movements. Some sessions won’t look muscle-up specific but the first 30 days are all about strength and positions, not skill👇👇

10/10 Hip Grinder to warm up

5x5 Banded Pull-ups to get some volume
PS. I DON’T like using bands for beginners but they have a place and role in training.. I’ll do a full post on this soon 👌

4x 6-8 Inverted Rows - I feel week af here!! Used to touch my chest with no issues so I’m focusing on trying to get that back

4x
10/10 Rotational KB Swing
6/6 Later Dynamic KB Lunge

4x Max Alternating Hanging Leg Extensions

Now the questions is..
What’s going to happen first:
Me getting a Muscle-Up back or
The little Monkey getting her first Pull Up?!?!

Place your bets below 👇👇

#calisthenicsworkout #calisthenics #calisthenicsgirls #girlswholift #muscleupprogression #momfitness #momfitnessjourney

I’ll cut to the chase… Spaces for the Recover

I’ll cut to the chase…

Spaces for the Recover Stronger Formula open tomorrow.

And 5 people will secure their spot and take the first steps to:

🤸‍♀️ Move freely without pain,
🏋️‍♀️ Gain complete control over their movements,
🧘‍♀️ Develop deep body awareness,
💪 Build unshakeable confidence in their physical capabilities,
🏃‍♀️Live every day with more energy and less fatigue.

Want to be one of them?

Spaces open first to my email list, comment NEWS to get in and be ready at 12:30pm BST tomorrow.

Read the email..
And sign up.

That’s it.

See you tomorrow 👋

#sportsinjuryrehab #backpainsupport #sportsinjury #backpaintips #backpainrelief #movementfreedom #injuryrecovery #movementismedicine #mobilitytraining #rehabtraining #backpainrehab

Tired of generic rehab and mobility plans that don

Tired of generic rehab and mobility plans that don’t really seem to understand or care about what your body needs?

I’ve got something different for you.

DM FORMULA to know more!

#sportsinjuryrehab #backpainsupport #movementismedicine #sportsinjury #backpaintips #backpainrelief #injuryrecovery

👇👇👇 Week 1: “The side bends (don’t r

👇👇👇

Week 1:
“The side bends (don’t remember the proper name) were quite challenging for balance and also obvious struggles with mobility.”

Vs

3 months in:
“So! I think you seriously nailed it with me having lateral flexion weakness in my back, because ever since training that my back has been SOLID! Like very very solid. “

@coach.greg.sut has been struggling with back pain, unable to deadlift and most recently also to squat.

He had been doing all the “must do back rehab” with little to no results apart from keeping pain at bay for day to day life, but had to progressively reduce training and remove more exercises.

Was back side flexion the cause of his pain and ‘the fix’? Unlikely.

It simply was one of the things we identified in his Deep Dive consultation.

So we included some targeted work to increase movement options and challenge the body in a different way compared to the classic back stability rehab exercises.

And we did the same for other findings to create a rehab plan truly built for him.

I’m so happy to see squatting again. 🏋️‍♀️

Next up: unlocking deadlifts 💪

***
Want to get back doing what you love?
Spots for the Recover Stronger Formula open on Monday.

DM Formula to get the lowdown 📲

#backinjury #backpain #crossfitrehab #backrehab #osteopath #sportsinjuryrehab #osteopata #powerliftingtraining

You know how everyone says you just need more acti

You know how everyone says you just need more activation or corrective exercises to feel better?

I've chatted with tons of people who are just chasing their tails, adding more and more to their routines.

But here’s the thing - it’s kind of nuts.

Why?

Because they end up stuck in the same spot.

They're putting in all this effort, thinking, "If I can just perfect this movement, I'll be pain-free." But even when they master a weird bird-dog variation supposed to fix all their problems… they aren’t any better.

Actually they have spent so much time on correctives that they had to reduce their main session efforts, so they might even be de-conditioned and weaker (and still in pain)… Feels familiar?

Here’s the kicker: they’re missing the real issue.

It’s not about mastering or adding more corrective exercises; it’s about training smarter and really tuning into what your body is saying.

That’s where the Recover Stronger Formula steps in.
Not only do we help you achieve those physical milestones you’ve been aiming for, but we also guide you through a mental and emotional transformation.

It's about feeling confident, connected, and downright good in your own skin.

Imagine being able to:
Move without second-guessing yourself..
Handle daily tasks without that nagging pain..
Jump back into your favourite sports or activities..

And the best part?
The Recover Stronger Formula helps you achieve this by focusing on what your body truly needs, not just what the latest magazine says.

But heads up, I only have 5 spots available for this program.
Once they’re gone, they’re gone until next season.

So, what do you say? Ready to stop the cycle and start listening to what your body really needs?

I'll be launching the sign-up on 2nd September... Don’t miss out.

Keep an eye on your inbox, and let’s do this!

DM FORMULA to get on my newsletter and receive all the details before everyone else!

#injuryrecovery #sportsinjuryrehab #sportsinjury #backpaintips #backpainrelief #backpainsupport #movementismedicine #movementfreedom

Sorry to break it to you. This is not how it works

Sorry to break it to you.
This is not how it works.

These posts are misleading at best, damaging at worse.

If you could fix chronic back pain (or any other injury) with a simple predetermined set of 5 exercises, why would so many people still be out there struggling?

And no, no one has found or invented any new magical movement; most posts are showing the same old mobility drills you see everywhere.

Can those exercises and what I show in the video help?! Of course! I use the above regularly.

But they are not a special recipe, they won’t work for everyone and surely won’t fix anything.

Injuries arise from multiple factors and have many variables including an individual’s starting point, history and end goal.

Exercise should definitely be part of the picture but there is no magical routine.

Only key principles that allow us to identify a starting point - and then test it out.

Share with someone who needs to hear this and save for when you need a good reminder to keep putting in good solid work 👌

#backpainrelief #backpainmyths #backpainexercises #backpainremedy #exercisetherapy #mobility #mobilitytraining #osteopath #osteopata #exercisetips

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