BODY SMART

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Listed below is a number of resources to help with various injuries, rehabilitation and advice. Contact Jack Holder for personalised guidance designed around you.

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Back Pain Information

Sleep Strategies for Back PainDownload
Back Pain Rehab Phase 1Download
Back Pain Rehab Phase 2Download
Back Pain Rehab Phase 3Download
Back Pain Rehab Phase 4Download
Morning Stretch Routine for Back PainDownload
Why Posture MattersDownload
Yoga Poses to Help with Back PainDownload
Sleeping Positions for Back PainDownload

Benefits of Massage

The Power of MassageDownload
Benefits of MassageDownload
Benefits of Sports MassageDownload
25 Reasons to Get a MassageDownload
Should I Get a Massage TodayDownload

Concussion Management

What is a Concussion?Download
Immediate Management of Concussion in SportDownload
How Do You Manage ConcussionDownload
Concussion in Young PeopleDownload
How Can Concussion Be PreventedDownload
Concussion ManagementDownload

Cycling Injury Information

The 8 Most Common Cycling Injuries and How to Avoid ThemDownload
Cycling Cheat SheetDownload
Neck Pain and CyclingDownload
Hand Pain and CyclingDownload
Back Pain and CyclingDownload
Hip Pain and CyclingDownload
IT Band Syndrome and CyclingDownload
Knee Pain and CyclingDownload
Burning Feet and CyclingDownload
Achilles Tendon Pain and CyclingDownload
Stretching for CyclingDownload
Neck Exercises for CyclingDownload
Core Strength for CyclingDownload

Football Injury Information

Meniscus Injury in FootballDownload
Hamstring Strains in Football Download
Ankle Sprains in Football Download
Groin Pain in FootballDownload
Contusions in FootballDownload
ACL Injury in FootballDownload

Golfing Injury Information

5 Strategies for Side Stepping a Golfing InjuryDownload
Back Strengthening for GolfersDownload
Avoid Golfers Back PainDownload
Golf Injury Cheat SheetDownload

Hamstring Injury Information

Preventing Hamstring InjuryDownload
Hamstring Strain 1Download
Hamstring StretchingDownload
Hamstring Injuries in RunnersDownload
Hamstring Strains in FootballDownload

Happy Holidays Or Is It?

Tips for Mindfulness and Meditation at ChristmasDownload
Managing Mental Stress at ChristmasDownload
The Power of MassageDownload
Should I Get a Massage This ChristmasDownload
7 Yoga Poses to Help With Stress ReliefDownload
How Massage Can Help You Stay Sane This ChristmasDownload
Add Days to Your LifeDownload
Build Activity Into Your Every Day Life DepressionDownload
25 Reasons to Get a Massage this ChristmasDownload

Headache Management

How to Keep a Cool Head with HeadachesDownload
Headache Types Self Diagnosis ChartDownload
MigraineDownload
Sinus HeadacheDownload
Cluster HeadacheDownload
Tension HeadacheDownload
Cervicogenic HeadacheDownload

Healthier Work Places

Optimal Desk PostureDownload
Why Posture MattersDownload
Preventing and Treating Carpal Tunnel SyndromeDownload
Carpal Tunnel SyndromeDownload
Strengthening Exercises for the WorkplaceDownload
Stretching Exercises for the WorkplaceDownload
Carpal Tunnel RehabilitationDownload
17 Ways to Be More Active at WorkDownload
Thinking On Your FeetDownload

Mountain Biking Injury Prevention

Traumatic Mountain Bike Injuries Download
Overuse Injuries in Mountain BikingDownload
Care of Bleeding WoundsDownload
Graze ManagementDownload
16 Tips for Preventing Mountain Bike InjuriesDownload
The 8 Most Common Cycling Injuries and How to Avoid ThemDownload

Physical Activity for Medical Conditions

Add Days to Your LifeDownload
Gold Standard Exercise Recommendations for HealthDownload
Build Activity Into Your Every Day Life Heart DiseaseDownload
Build Activity Into Your Every Day Life Falls and FrailtyDownload
Build Activity Into Your Everyday Life ArthritisDownload
Build Activity Into Your Every Day Life CancerDownload
Build Activity Into Your Every Day Life DementiaDownload
Build Activity Into Your Every Day Life Musculoskeletal PainDownload
Build Activity Into Your Every Day Life DiabetesDownload
Build Activity Into Your Every Day Life DepressionDownload
Build Activity Into Your Every Day Life Prevent Disease and Stay HealthyDownload
Build Activity Into Your Every Day Life COPDDownload

Posture Tips

Benefits of Good PostureDownload
Morning Stretch Routine for Healthy PostureDownload
Good Versus Bad Desk PostureDownload
How to Maintain a Good Posture While SeatedDownload
How to Maintain a Good Posture While StandingDownload
Text Neck AdviceDownload
Text Neck Exercise HandoutDownload
Which Posture are You?Download
Why Posture MattersDownload
Factors That Can Affect PostureDownload
Sway Back Posture StrengtheningDownload
Sway Back Posture MobilityDownload
Rounded Shoulders and Upper Back StrengtheningDownload
Rounded Shoulders and Upper Back MobilityDownload
Kyphotic-Lordotic Posture StrengtheningDownload
Kyphotic-Lordotic Posture MobilityDownload
Flat Back Posture StrengtheningDownload
Flat Back Posture MobilityDownload
Stretching Exercises for the WorkplaceDownload

Recovering from Covid-19

Recovering from Covid-19 AdviceDownload
Recovering from Deep Vein ThrombosisDownload
Pulmonary Rehabilitation Following Covid-19Download
Breathing Exercises to De-StressDownload
Breathing Exercises for Increasing Lung FunctionDownload
Just BreatheDownload
How to Recognise a Weakened Immune SystemDownload
Eating Your Way to a Strong Immune SystemDownload
Staying Positive When Times are ChallengingDownload
10 Tips for Staying Comfortable in Your Home WorkspaceDownload
12 Practical Strategies for Surviving Lockdown IsolationDownload
Optimal Desk PostureDownload
Morning Stretch Routine for Healthy PostureDownload

Rugby Injuries

Rugby HurtsDownload
Rugby Hurts ResearchDownload
Managing Musculoskeletal InjuriesDownload
Youth Injuries in RugbyDownload
Common Rugby Injuries Reference GuideDownload
ACL Injury in RugbyDownload
Knee Stretching ExercisesDownload
Ankle Sprains in RugbyDownload
Ankle Sprain Rehab Phase 1Download
Ankle Sprain Rehab Phase 2Download
Ankle Sprain Rehab Phase 3Download
Syndesmosis Injury High Ankle SprainDownload
Collateral Ligament Knee InjuriesDownload
Collateral Ligament Injury Phase 1Download
Collateral Ligament Injury Phase 2Download
Collateral Ligament Injury Phase 3Download
Collateral Ligament Injury Phase 4Download
Collateral Ligament Injury Phase 5Download
Dislocated Shoulder in RugbyDownload
AC Joint Rehab Phase 1Download
AC Joint Rehab Phase 2Download
AC Joint Rehab Phase 3Download
Meniscus Injury to the KneeDownload
Meniscus Injury Rehab Phase 1Download
Meniscus Injury Rehab Phase 2Download
Meniscus Injury Rehab Phase 3Download
Meniscus Injury Rehab Phase 4Download
Meniscus Injury Rehab Phase 5Download
Low Back Pain in RugbyDownload
Back Pain Rehab Phase 1Download
Back Pain Rehab Phase 2Download
Back Pain Rehab Phase 3Download
Back Pain Rehab Phase 4Download
Neck Pain in RugbyDownload
Neck Strengthening ExercisesDownload
Neck Stretching ExercisesDownload
Dynamic Warm Up ExercisesDownload

Running Injury Information

Key to Preventing Running InjuriesDownload
Runners KneeDownload
Plantar Fasciitis for RunnersDownload
IT Band Syndrome for RunnersDownload
Medial Tibial Stress Syndrome (Shin Splints)Download
Hamstring Injuries in RunnersDownload
Achilles Tendinopathy Injuries in RunnersDownload

Shoulder Pain Information

Shoulder Impingement SyndromeDownload
Shoulder Impingement Phase 1Download
Shoulder Impingement Phase 2Download
Shoulder Impingement Phase 3Download

Strength Training for Running

Running Training Strength and Injury TipsDownload
Facts and Fiction About Strength Training for RunningDownload
Strength Training Exercises for RunningDownload
Strength Training is the Vaccine to Running InjuriesDownload

Swimming Injury Information

Treating and Preventing Swimming InjuriesDownload
Back Pain in Swimmers AdviceDownload
Swimmers Back Pain Phase 1Download
Swimmers Back Pain Phase 2Download
Knee Pain in SwimmersDownload
Breaststrokers Knee Exercise SheetDownload
Neck Pain and SwimmingDownload
Swimmers NeckDownload
Swimmers ShoulderDownload
Prevention of Swimmers ShoulderDownload
Shoulder Strengthening for SwimmersDownload
Shoulder Stretching for SwimmersDownload
Muscle Cramp in SwimmersDownload
Swimming Stroke TechniqueDownload
Common Swimming Injuries Cheat SheetDownload

Tennis Injury Information

Tennis InjuriesDownload
Ankle Sprain Phase 1Download
Ankle Sprain Phase 2Download
Ankle Sprain Phase 3Download
Immediate Treatment of Ankle SprainsDownload
Tennis Elbow Exercise GuideDownload
Tennis Elbow RehabDownload

Winter Sports Injuries Information

Power Exercises for SnowboardersDownload
Power Exercises for SkiersDownload
6 Strategies for Avoiding Injury on the SlopesDownload

Women’s Health Information

Ladies Lets Get PhysicalDownload
Under PressureDownload
Building Bone StrengthDownload
Don’t Fall Foul to Muscle or Bone WeaknessDownload
Build Activity Into Your Every Day Life Falls and FrailtyDownload