Move & Mobility

Resources

Core, Posture & StrengthA warm-up flow followed by six main-strength exercises from the practice’s Core, Posture and Recovery sheet.Stretching Basics 101Neck, back, hip and leg stretches, with the muscles they target.Hand ExercisesStress ball, elastic band and mobility exercises for the hands and fingers.Achilles Tendon CareUnderstanding tendon pain, loading and what to avoid.Calf Strain & TightnessStretches, strengthening and a safe return to sport.Flat Feet: Flexible vs RigidHow to tell the two apart, and what to do about each.First Response: The PRICE MethodWhat to do in the first hours and days after a sprain, strain or bruise.Injured as an AthleteEarly care, load management and a staged return to play.First Response: The POLICE MethodOptimal loading instead of rest, with ice, compression and elevation.Ice or Heat? What the Research SaysWhen to use each, how to use them safely, with the studies listed.

General educational information — not personalised advice. Patients receive resources selected for them by Dr. Sarlie.

Move & Mobility

Resources

Core, Posture & StrengthA warm-up flow followed by six main-strength exercises from the practice’s Core, Posture and Recovery sheet.Stretching Basics 101Neck, back, hip and leg stretches, with the muscles they target.Hand ExercisesStress ball, elastic band and mobility exercises for the hands and fingers.Achilles Tendon CareUnderstanding tendon pain, loading and what to avoid.Calf Strain & TightnessStretches, strengthening and a safe return to sport.Flat Feet: Flexible vs RigidHow to tell the two apart, and what to do about each.First Response: The PRICE MethodWhat to do in the first hours and days after a sprain, strain or bruise.Injured as an AthleteEarly care, load management and a staged return to play.First Response: The POLICE MethodOptimal loading instead of rest, with ice, compression and elevation.Ice or Heat? What the Research SaysWhen to use each, how to use them safely, with the studies listed.

General educational information — not personalised advice. Patients receive resources selected for them by Dr. Sarlie.