Short tutorial videos, real patient case studies, stretching guides and online programs. Most of these started life as something we emailed a patient. They're here so anyone can use them, not just the people who come through our door.
Short. Specific. Take five minutes to learn, five minutes a day to do. These are the ones we send patients between appointments.
The warm-up we use before lifting, running, or just a long day on your feet.
For desk-driven neck ache. Done daily this stops a lot of chronic stiffness.
Our favourite rehab tool, with the evidence behind why it works.
What the condition actually is, how we assess it, and what treatment looks like. Useful before you book, or as a reference after you have.
Why most "I sit at a desk all day" back pain is fixable, and what the actual mechanism is.
How we work out which of the four likely causes is yours, and what each one needs.
What to do after a neck sprain or sudden movement injury. The do's, don'ts, and the timeline.
A 43-year-old mum's neck, shoulder and rib rehab journey. Mechanism, treatment, recovery.
Real patients, real assessments, real treatment. Filmed with permission so you can see what a session looks like before you book one.
Two separate complaints, one underlying movement pattern. The trade-body story.
Persistent left hip pain and weakness. Where the actual driver was, and the core/glute rehab plan.
Glutes, core, lumbar spine. When calf treatment alone doesn't fix it, this is usually why.
Complex hip pain where the real issue isn't the hip itself. Assessment to treatment plan.
Printable, screen-readable, stick-on-the-fridge versions of the home exercise sheets that actually get used. New guides ship as we get patient questions that deserve a guide.
The set we give every desk-job patient. Done at your desk between calls.
Five minutes before you leave the house. Stops most "stiff in the morning" lower-back pain.
The four hip stretches that fix more than they should. For after running or after work.
Five minutes that prevents most desk-induced rounded shoulders. Daily, ideally.
Printable PDFs ship as we add new ones. Email us if there's a guide you'd find useful that we haven't built yet.
Sometimes one tutorial isn't enough. These are the longer-form programs we run for problems that don't resolve in a stretch.
For laptop, tablet, and phone-driven neck and back pain
How to position your screens, the corrective exercises to do daily, and when you actually need to see a physio about it. Free downloads and follow-up advice once you sign up.
Visit nohunchback.com →Six weeks to start running without breaking yourself
The same protocol we walk new and returning runners through in the clinic, structured as a program. Starts the week before daylight saving every year.
Notify me →Ring us. We'll point you at the right resource if there is one, or book you in if there isn't. A 15-minute phone chat is free.