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𝐂𝐡𝐫𝐢𝐬𝐭𝐦𝐚𝐬 𝐇𝐨𝐥𝐢𝐝𝐚𝐲𝐬 🎄 & 𝐍𝐞𝐰 𝐂𝐨𝐫𝐨𝐧𝐚 𝐕𝐢𝐫𝐮𝐬 𝐑𝐞𝐬𝐭𝐫𝐢𝐜𝐭𝐢𝐨𝐧𝐬 😷⁣
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A very Merry Christmas to all our patients and followers when it comes‼️ What a year 2020 has been for us everyone 🤯⁣
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We are incredibly fortunate to still be in a position to operate, and we want to give a big thanks to everyone that has stood by us, and for all the new patients that have came through our doors.⁣
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Despite the many set backs this year we have continued to build the company behind the scenes and made some really strong connections with top level consultants who will without doubt help level up the service that we deliver 🔛🔝⁣
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📍 In terms of opening hours over the festive period our Glasgow, Stirling and Grangemouth clinics will remain open. If you need an appointment then please contact Mark or Lynne on 01324 227 370 or book online via the website. ⁣
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🚫 Unfortunately due to the new virus restrictions our Edinburgh clinic will be closed until the 18th of January. If you had an appointment between now and then a member of our team should have already contacted you to re-schedule. However for any questions please don’t hesitate to call us.⁣
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We really do appreciate all your support, and look forward to helping you all reach your rehab goals in 2021 📈⁣
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Take care and be kind to one another 💙⁣
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➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣
📲 Book by phone on 01324 227 370⠀⁣⁣⁣
🌏 Book online at espphysio.com⠀⁣⁣⁣
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Proud to support 🌐 ⁣⁣⁣
@stevenraymma ⁣⁣⁣
@dannyhenrymma ⁣⁣⁣
@tomstoltman⁣⁣⁣
@luke.stoltman⁣
@the_problem155⁣
⁣⁣⁣
Affiliates 🌐 ⁣⁣⁣
@pulseroll - £10 off using code ESPPhysio10 ⁣⁣⁣
@stirlingcounty⁣
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣
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#physiotherapy #physio #physioglasgow #physiostirling #physioedinburgh #physiofalkirk #espphysio #stirlingcountyrugbyfootballclub #physiopatient #physiotherapyscotland #physioscotland #sportinjuries

⭐️ 𝐏𝐇𝐘𝐒𝐈𝐎𝐓𝐇𝐄𝐑𝐀𝐏𝐘 𝐅𝐄𝐄𝐃𝐁𝐀𝐂𝐊 ⭐️⁣
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We are very fortunate to have great staff working at our 4 clinics. Jesse started working with us in January of this year, and the feedback from his patients have been incredible. Here is another lovely review from one of his patients Shona.⁣
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Jesse works out our our Edinburgh and Glasgow clinics and can be booked via the website or link in the bio. He is registered with all major insurance companies including BUPA, Aviva, AXA PPI and more. ⁣
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➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣
📲 Book by phone on 01324 227 370⠀⁣⁣⁣
🌏 Book online at espphysio.com⠀⁣⁣⁣
⁣⁣⁣
Proud to support 🌐 ⁣⁣⁣
@stevenraymma ⁣⁣⁣
@dannyhenrymma ⁣⁣⁣
@tomstoltman⁣⁣⁣
@luke.stoltman⁣
@the_problem155⁣
⁣⁣⁣
Affiliates 🌐 ⁣⁣⁣
@pulseroll - £10 off using code ESPPhysio10 ⁣⁣⁣
@stirlingcounty⁣
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣
⁣⁣⁣
#physiotherapy #physio #physioglasgow #physiostirling #physioedinburgh #physiofalkirk #espphysio #stirlingcountyrugbyfootballclub #physiopatient #physiotherapyscotland #physioscotland #sportinjuries #hippain #backpain #neckpain #kneepain #anklepain #shoulderpain

𝐐𝐮𝐚𝐝𝐬 𝐀𝐜𝐭𝐢𝐯𝐞 𝐑

𝐐𝐮𝐚𝐝𝐬 𝐀𝐜𝐭𝐢𝐯𝐞 𝐑𝐞𝐥𝐞𝐚𝐬𝐞 𝐓𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞 🎥 ⁣
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📌 Foam rolling can be a really effective to help ease off tight muscles. Most people will roll up and down the muscle which although helpful, isn’t as effective as it should be.⁣
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📌 The active release technique is a modification of the usual foam rolling techniques which you can add to your bag of self-care strategies!⁣
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Instructions 🎓⁣
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1️⃣ Spend about 30-60 seconds rolling up and down your quads to warm things up and hunt for the few “knots”/painful spots in the muscle.⁣
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2️⃣ Next, apply pressure using the roller onto the “knot”, and repeatedly bend and straighten your knee. This lengthens and shortens your quads while moving the knot along the foam roller.⁣
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3️⃣ Spend about 30seconds on each “knot”. This should take you about 2-3 minutes or longer if needed.⁣
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⚠️You will experience some amount of discomfort/mild pain with this. However, this should ease quickly when you’ve stopped this exercise. ⁣
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🆘 If this seems to worsen, stop immediately and drop us an DM!

𝐁𝐮𝐭𝐭𝐨𝐜𝐤 𝐏𝐚𝐢𝐧 𝐑

𝐁𝐮𝐭𝐭𝐨𝐜𝐤 𝐏𝐚𝐢𝐧 𝐑𝐞𝐥𝐞𝐚𝐬𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 🎥 ⁣
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📌 This soft tissue release exercise is ideal for anyone who spends a lot of time sitting or performing squats, deadlifts or lunges 🏋🏼⁣
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📌 It’s also a great exercise for anyone struggling with low back pain⁣
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📌 Sometimes pain in the buttock can travel down the back and outside of the leg mimicking sciatica symptoms 🧐⁣
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𝘐𝘯𝘴𝘵𝘳𝘶𝘤𝘵𝘪𝘰𝘯𝘴 🎓⁣
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📍We suggest performing this exercise twice per day and before/after exercise⁣
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Total time = 60 seconds x 2 sets per day⁣
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⚠️ It’s normal for this exercise to reproduce your symptoms and you will often feel a pain in the 🍑 or down the leg⁣
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Drop us a DM if you are having any issues with this exercise 🆘⁣
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To learn more about how ESP Physio can help you with your injuries and get you back 🔛🔝 then simply DM the page or call us on 01324 227 370⁣
⁣
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣
📲 Book by phone on 01324 227 370⠀⁣⁣⁣
🌏 Book online at espphysio.com⠀⁣⁣⁣
⁣⁣⁣
Proud to support 🌐 ⁣⁣⁣
@stevenraymma ⁣⁣⁣
@dannyhenrymma ⁣⁣⁣
@tomstoltman⁣⁣⁣
@luke.stoltman⁣
@the_problem155⁣
⁣⁣⁣
Affiliates 🌐 ⁣⁣⁣
@pulseroll - £10 off using code ESPPhysio10 ⁣⁣⁣
@stirlingcounty⁣
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖⁣⁣⁣
⁣⁣⁣
#physiotherapy #physio #physioglasgow #physiostirling #physioedinburgh #physiofalkirk #espphysio #stirlingcountyrugbyfootballclub #physiopatient #physiotherapyscotland #physioscotland #sportinjuries #buttockpain #piriformissyndrome #sciatica #lowbackpain

⭐️ PHYSIOTHERAPY FEEDBACK ⭐️⁣ ⁣ Living

⭐️ PHYSIOTHERAPY FEEDBACK ⭐️⁣
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Living with an injury and being in pain can be difficult at the best of times 🤕 With the arrival of COVID-19 this has been even harder for some people. We have heard first hand from patients that waiting times to see physio’s and Orthopaedics for face to face consultations in the NHS had increased as the NHS took the strain in the fight against the virus. ⁣
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We supported these patients remotely during the first lockdown, and since we opened our doors in July for face to face consultations, we have helped hundreds of people with their pain and injuries 📈⁣
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The last 5 months have seen a large demand in the number of patients booking in to see us for face to face treatments, and it has been our absolute pleasure to help get these people back on their feet again 🎯⁣
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From tomorrow some areas of Scotland face Tier 4 restrictions and the closure of non-essential shops. However the Chartered Society of Physiotherapists have confirmed that 𝐦𝐮𝐬𝐜𝐮𝐥𝐨𝐬𝐤𝐞𝐥𝐞𝐭𝐚𝐥 𝐩𝐡𝐲𝐬𝐢𝐨𝐭𝐡𝐞𝐫𝐚𝐩𝐲 𝐢𝐬 𝐚𝐧 𝐞𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐬𝐞𝐫𝐯𝐢𝐜𝐞 𝐭𝐨 𝐭𝐡𝐞 𝐩𝐮𝐛𝐥𝐢𝐜, 𝐚𝐧𝐝 𝐰𝐞 𝐚𝐫𝐞 𝐝𝐞𝐥𝐢𝐠𝐡𝐭𝐞𝐝 𝐭𝐨 𝐛𝐞 𝐚𝐥𝐥𝐨𝐰𝐞𝐝 𝐭𝐨 𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐞 𝐭𝐨 𝐨𝐩𝐞𝐫𝐚𝐭𝐞 𝐚𝐧𝐝 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐭𝐡𝐨𝐬𝐞 𝐩𝐞𝐨𝐩𝐥𝐞 𝐰𝐡𝐨 𝐚𝐫𝐞 𝐥𝐢𝐯𝐢𝐧𝐠 𝐢𝐧 𝐩𝐚𝐢𝐧 𝐰𝐢𝐭𝐡 𝐟𝐚𝐜𝐞 𝐭𝐨 𝐟𝐚𝐜𝐞 consultations. ⁣
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ESP are registered with all major private health insurance companies including BUPA, Aviva, Cigna, AXA PPI and more 🚨⁣
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If you are struggling with any form of injury or are in pain 🆘 then please feel free to contact us to learn more about how ESP Physio can help to make you better. ⁣
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If you are uncertain as to whether ESP is the right place for you then here is a testimonial from Mr Andy Ritson who recently worked with Gordon at our Grangemouth clinic. ⁣
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See you soon 😊⁣

𝐀𝐧𝐤𝐥𝐞 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐃𝐫𝐢𝐥𝐥 🎥 ⁣⁣
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📌 This ankle mobility drill is aimed at those who are looking to do heavy squatting or lunging type movements 🏋🏼⁣⁣
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📌 Compensatory movements higher up the body can occur when the ankle is insufficiently mobile (i.e. the chest leaning forward excessively to compensate, thus increasing the is of back pain). Therefore, having good ankle mobility is key to help prevent injuries.⁣⁣
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Instructions 🎓⁣⁣
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📍We suggest performing active ankle movements such as calf raises or skipping before doing this drill. Feel free to spend longer on the exercises that feel stiffer.⁣⁣
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Total time = 45-60 seconds x 3 sets⁣⁣
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1️⃣ Deep squat⁣⁣
-10 seconds⁣⁣
-Start by getting into a deep squat as low as possible⁣⁣
-You can use a weight plate to give your heel a lift - this makes the exercise easier.⁣⁣
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2️⃣ Ankle rockers - Front- to-back and side-to-side⁣⁣
-10 seconds each⁣⁣
-Rock as far forward/backward and side-to-side as possible without falling over.⁣⁣
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3️⃣Ankle circles - Clockwise and Anti-Clockwise⁣⁣
-10 seconds each⁣⁣
-Keeping your balance, go in as large a circle on your ankles⁣⁣
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⚠️ If you experience any pain with this mobility drill, stop immediately. This might indicate that this exercise is too advanced for you.⁣⁣
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Drop us a DM if you are having any issues with this exercise 🆘⁣⁣
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To learn more about how ESP Physio can help you with your injuries and get you back 🔛🔝 then simply DM the page or call us on 01324 227 370⁣⁣

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