Ajay Sports Therapist

Looking for a deeper version of the 90/90 stretch? Then give this a go!

By using this technique, you will achieve a musch deeper stretch and improve the external rotation of your hips more than the standard 90/90 stretch.

Give it a go and let us know hown you get on!

Shoulders rounded and back hurting from desk work all day? Or are you experiencing shoulder pain whilst trying to Bench in the gym? 👀
This one’s for you.

Banded scapula retractions help wake up the muscles between your shoulder blades 💪🏽

✅ Improve posture
✅ Reduce shoulder/neck tension
✅ Support better scapular gliding
✅ Counteract hours of sitting & scrolling
✅️ Activate important muscles to stabilise your bench press.

Think of it as a reset button for your upper body 🔥

Slow control > heavy resistance.
Squeeze the shoulder blades, breathe, and let the upper back do the work.

Shoulders feeling stiff or restricted?

Try this simple mobility drill to improve overhead movement, loosen tight shoulders, and build control. Perfect for gym warm-ups, desk posture, and everyday mobility.

Save this one and give it a go 🔥

Struggling with that caveman like posture? Long hours at the desk leaving your shoulders rounded and neck stiff? Then thats a sign you need to start working on your body!
Add this to your routine to;
REDUCE That caveman posture, helping you stand more upright. REDUCE symptoms of shoulder impingement through shoulder muscular activation STRENGTHEN your Rotator cuff (especially the muscles on the back of the shoulder STRENGTHEN your Serratus anterior (muscle on the sides of your rib cage) STRENGTHEN your traps STABILISE your shoulders! No more achey shoulders! IMPROVE coordination in the shoulders

AND MORE!

For more tips follow and .clinic

Tight hips from sitting at the desk all day? Youre on a slippery slope to back pain if you dont start doing something about it!

Give this amazing movement a go and i GUARANTEE you will feel looser at the hips and better than ever!

Pairing the 90/90 hip stretch with thread the needle = unlocking your body as one system, not separate parts.

→ Opens hips and mid-back
→ Reduces compensation into lower back
→ Improves rotation (key for walking, running, lifting)
→ Helps you move smoother, not just looser
→ Feels good instantly, works long term

Stop stretching in isolation. Your body doesn’t work like that.

Save this and try it post-workout or before bed 💡

Suffering from shoulder pain whilst in the gym? Then add this to your routine along with our other shoulder exercises to strengthen the muscles and decrease your pain!

That feeling when youre drinking 4L of water to keep up with the water loss, but have to keep using the toilet...

Why do we use the blading techniques in clinic? Well, heres a nice summary!