Exercises

A variety of conditions and problems can be helped and improved or even prevented by performing simple sets of exercises. They are often very effective and are useful in the aftermath of injury to reduce pain and regain functionality or in general to improve stability and prevent development or progression of musculoskeletal conditions.

On this page we have brought together collections of exercises compiled by Consultant Orthopaedic Surgeon George Ampat. The exercises are suitable for all ages and are designed to target specific areas such as low back pain or stability and self awareness. Whilst the exercises on this page are designed to help with many common problems, they are not personalised for individual cases and do not replace the advice of qualified healthcare professionals

Exercises For Painful Back And Painful Feet

 
 
 
 
 
Neck Exercises

Neck Exercises

Stiffness or pain in the neck area is usually a result of muscle strain which can occur for any number of reasons such as sleeping with too many pillows, poor posture or repetitive head-turning movements. These exercises are designed to stretch and strengthen the levator scapulae muscles to reduce and prevent pain and stiffness in the neck.

Low Back Pain

Low Back Pain


The causes of low back pain are many and varied. Strengthening of the core muscles can help to stabilise the spine and reduce or prevent pain in the lower back. This compilation of exercises is designed to strengthen these muscles and can be carried out at home with no additional equipment.
Low Back Pain - Ball

Low Back Pain - Ball


Gym balls are very useful tools for combating low back pain. They provide an unstable base which your body must respond to in order to stay balanced. In doing this, the muscles that support the spine are strengthened which can help bring relief from pain and prevent new incidences of lumbar discomfort.
Foot Exercises

Painful Foot Exercises


Do you suffer from painful foot or ankle problems such as Achilles Tendonitis, Plantar Fasciitis or joint stiffness? We recommend that alongside wearing correct, supportive footwear or orthotics, you perform these foot and ankle exercises to ease stiffness, reduce pain and build strength.
Neck Exercises

Core Stability Exercises


Poor balance and lack of self awareness can lead to a number of problems such as an increase in falls, especially in older people. This collection of exercises is specially designed to improve these qualities and can all be carried out easily and safely at home.

Neck Exercises

All Exercises


Our full information leaflet including all of the exercises alongside information on the anatomy of the spine, disc degeneration and prolapse, correct seating positions and a foot pain location and condition finder.