https://www.ptsportstherapy.co.uk/top-5-mistakes-runners-make daily 0.75 2023-01-30 https://www.ptsportstherapy.co.uk/top-tips-for-completing-rehab-exercises daily 0.75 2023-01-30 https://www.ptsportstherapy.co.uk/rice-is-so-last-year-now-its-all-about-peace-and-love daily 0.75 2023-02-27 https://www.ptsportstherapy.co.uk/rice-is-so-last-year-now-its-all-about-peace-and-love/2023/2/27/rice-is-so-last-yearnow-its-all-about-peace-and-love monthly 0.5 2023-02-27 https://www.ptsportstherapy.co.uk/about daily 0.75 2024-09-11 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/82c361e6-ad71-4cf9-8350-6344018b02f1/PXL_20220516_145320774_2.jpg Meet the team https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1538655428482-CHE9Z86OR67QMN72TZZH/Society-Member-Web-Logo.jpg Meet the team https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1554732615641-7UYD6UXTA2ARNYOTAIJV/clinic3.jpg Meet the team https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1554732615502-45RA3J4BWIRG6GCMD1L6/clinic2.jpg Meet the team https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1554732615864-JVADYVVDGP47IVLPWLG4/clinic1jpg.jpg Meet the team https://www.ptsportstherapy.co.uk/treatments daily 0.75 2023-06-27 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1532628520909-501JPPMNWFED5UDM79T8/PTT-Treat.jpg Treatments https://www.ptsportstherapy.co.uk/new-page daily 1.0 2024-09-11 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1532624106259-XYHQ53GZGTCURLSZYSYX/Sports+Mass+Grey.jpg Home https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/6a65ce8f-36bf-4307-adbb-6c71de20a1b6/PXL_20220525_175748428%7E2.jpg Home https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1532623665638-TEHJX4484G4AGM4CBIN9/Positive-Touch-Therapy-Logo.png Home https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/8d9afa3f-bce0-4ac4-9bf0-1d1c014e718e/PXL_20220525_181550898%7E2.jpg Home https://www.ptsportstherapy.co.uk/sports-therapy daily 0.75 2023-06-27 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1532624335066-XYOMFLYD1NQW1M7PA8QY/PTT-SM+Hero.jpg Sports Massage https://www.ptsportstherapy.co.uk/sports-therapy-1 daily 0.75 2023-06-27 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/a9d5a4e9-174a-49cb-ac7b-8e65c20a1f78/PXL_20220525_181142207%7E2.jpg Sports Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/8fcd0b38-2fc0-4ca0-88a0-a36fa6f59c04/PXL_20220525_181550898%7E2.jpg Sports Therapy https://www.ptsportstherapy.co.uk/temporary-soreness daily 0.75 2023-06-27 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1532626458709-7V2JMHBTCSVD4ABHU1YF/PTT-KT+Hero.jpg Kinesiology Taping https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/0cff30e5-3ce9-403c-8a0b-dc708b61bce8/PXL_20220525_175748428%7E2.jpg Kinesiology Taping - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.ptsportstherapy.co.uk/testimonials-1 daily 0.75 2019-04-25 https://www.ptsportstherapy.co.uk/contact daily 0.75 2023-06-27 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1536144468073-NXKF1UBT1BJ9JUXF74XX/facebook.png Contact https://www.ptsportstherapy.co.uk/offersvouchers daily 0.75 2024-04-19 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1542228182152-PIMST1IH62M8SW3CMBUT/voucher.jpg Offers/Vouchers https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1542273521698-XGPRAH3IG24IP5PG55RG/IMG-1836.jpg Offers/Vouchers - Sports Therapy 45 minute follow up sessions. Block booking: 3 x £145 5 x £245 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/9002acb7-1913-43db-99e5-8b4dc1192f8b/438171571_1168694281234697_4577539192110434148_n.jpg Offers/Vouchers - Running a long distance event? Full/half/ultra distance event package deal includes: 5x 30min sports massage session (including pre and post event flush throughs) = £180 This package deal is perfect alongside your chosen programme to stay on top of niggles, gain advice and tips leading up to your event and how not to go wrong for the big day! https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/23bf0935-f48a-4a8d-9dc4-de2f91a19147/20220524_161023_0000.png Offers/Vouchers https://www.ptsportstherapy.co.uk/neck-and-shoulder-pain daily 0.75 2019-05-09 https://www.ptsportstherapy.co.uk/back-pain daily 0.75 2019-05-09 https://www.ptsportstherapy.co.uk/blog daily 0.75 2023-02-27 https://www.ptsportstherapy.co.uk/how-can-sports-massage-help-me daily 0.75 2019-04-25 https://www.ptsportstherapy.co.uk/what-is-sports-therapy daily 0.75 2019-04-25 https://www.ptsportstherapy.co.uk/ktapekinesiology-tape daily 0.75 2019-06-25 https://www.ptsportstherapy.co.uk/injury-rehab daily 0.75 2023-06-27 https://www.ptsportstherapy.co.uk/how-can-i-ease-my-back-pain daily 0.75 2019-05-07 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557125478328-7ZVXVKRS3J2M0QAGINGM/59325796_1129425257258776_6432192590707163136_n.jpg How can I ease my back pain? - Lumbar spine rotation stretch - Lumbar spine rotation stretch – Lie on your back, shoulders both on the floor arms out at 90 degrees, one knee bent over the other, hold for 15s, repeat 3 times on both sides. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557124972386-00K6H6SKNRL3U7Q2LROX/image-asset.jpeg How can I ease my back pain? - Pelvic tilt – Starting position Pelvic tilt – Laying down with your knees bent. Try tightening your stomach muscles – try flattening your back to the floor – hold for 5s and relax for 5s, repeat 5 times. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557125003070-IPKW8JZ15G1LJQB8RHLM/59536074_428662387694677_3767837348352491520_n.jpg How can I ease my back pain? - Prayer position - Prayer position - On your hands and knees, sit back so your bum is resting on your heels. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. You can reach your hands to either side to focus the stretch on the opposite side of your spine. Hold for 15 seconds and perform 2-3 repetitions. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557125028357-9FYMGDH62VHYYVSHY825/59882656_826467864389419_1944309515688083456_n.jpg How can I ease my back pain? - Deep lunge + Psoas stretch - Deep lunge + Psoas stretch - Starting in a gentle lunge position, and lunging forward with your leading leg - Keeping your back straight and pelvis tucked, lunge forward until you feel a stretch in your opposing hip. You can use a wall or chair for support if necessary. Hold this stretch for 15 seconds, and then repeat 3 times. Repeat on the other leg. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557125055921-I4MFR8XVCC731D8EKDKC/image-asset.jpeg How can I ease my back pain? - Angry Cat Stretch - Angry Cat Stretch - This stretch can incorporate both an extension and a flexion component. You may perform either way or just one way if that is more comfortable for you. On your hands and knees, let your belly sag towards the table to increase extension through your spine (lumbar extension picture). To increase flexion through your spine, arch your back upwards, bringing your spine away from the table (lumbar flexion picture). You may hold each position for 5-20 seconds and repeat several times. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557124985867-QH0XSCXMKBZWLQUZINPY/image-asset.jpeg How can I ease my back pain? - Pelvic tilt – Second position Pelvic tilt – Laying down with your knees bent. Try tightening your stomach muscles – try flattening your back to the floor – hold for 5s and relax for 5s, repeat 5 times. https://www.ptsportstherapy.co.uk/instrument-assisted-soft-tissue-mobilisation-iastm daily 0.75 2019-05-09 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557416610935-PG0THSWKXXIE1H73HWWR/image-asset.jpeg Instrument assisted soft tissue mobilisation (IASTM) Photo by izusek/iStock / Getty Images https://www.ptsportstherapy.co.uk/how-can-i-ease-my-neck-pain daily 0.75 2019-05-09 https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557244342907-AW7H3L6R6F15QW34VBH2/rot%2Bstretch.jpg How can I ease my neck pain? - Rotation (neck turn) Turning your head to one side, keeping the chin at the same level all the time. ONLY MOVE INTO COMFORTABLE RANGE. Hold for 5 seconds, return back to the centre and repeat on the other side, repeat this 5 times. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557244240467-RXN13AHT3QCXJEF9UI30/Sf%2Bstretch.jpg How can I ease my neck pain? - Side flexion (side to side) Tilt one ear to the same side shoulder, hold for 5 seconds and then return to the centre, and repeat on the other side. Repeat this sequence 5 times. Only use the hand if you do not feel a stretch without using it. ONLY MOVE INTO COMFORTABLE RANGE. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557244097614-RK7V3LMLQGGBTO8L5GDN/flexion.jpg How can I ease my neck pain? - Flexion (neck tilt) Try to rest your chin on your chest, hold for 5 seconds and then return to a neutral position. Only add the over pressure with your hands if you don’t feel a stretch just performing the movement without the hands. ONLY MOVE INTO COMFORTABLE RANGE. https://images.squarespace-cdn.com/content/v1/5b536ea6365f026d1afd569c/1557244135517-B5YYO8IUMNNNL37ZDG5L/DNE%252Bstretch.jpg How can I ease my neck pain? - Deep neck extensor stretch Try to retract (push backwards) your chin with one hand and gently pull forward with the other hand on the back of your head - hold for 5 seconds. Return your head to the centre and relax for 5 seconds. Repeat this 5 times. ONLY MOVE INTO COMFORTABLE RANGE.