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Something changed in your body and nobody explained why.
One small thing a day, built into what you already do.
👇 No pressure, just a conversation.

Hard to stand up because your knee hurts? The answ

Hard to stand up because your knee hurts? The answer is easier than you think. Give me 30 seconds.

A small child moves all day long. We learned to sit still instead, and a knee that has not moved for hours is at its stiffest the moment you ask it to carry you.

Inside the joint there is synovial fluid. It thins and spreads when the joint moves, and settles when it does not. Cartilage has no blood supply. That fluid is how it is fed.

Give it movement. This is my favourite thing for a sore knee. Sit somewhere high enough that your feet do not touch the floor, and let them swing. Loose and lazy, never forced.

Save this so you remember.

Call me, or book online. The link is in my bio.

#knees #movement #goldcoast

Try this one for your hips and lower back. Half k

Try this one for your hips and lower back.

Half kneeling. Tuck your pelvis under first, then shift forward. If you feel it in your back, you have gone too far. Then reach up and over to the same side.

Thirty seconds each side. That is all it takes.

I do this one while the kettle boils, because that is the only way it actually gets done.

Comment DAILY and I will send you the next one.

#hipmobility #lowerback #goldcoast

You have seen several people about the same pain,

You have seen several people about the same pain, and nobody could tell you why.

That is the sentence I hear most often in the first ten minutes of a call. You have been to a few
places already. The advice was to rest, to stretch, or to wait and see. It helped for a day or two,
then the pain came back.

There is usually one reason for that. Everyone looked at the spot that hurts.

Here is what I look for instead, and what people actually bring me. Knees. Shoulders that will not
lift. Headaches that start in the neck. Hips heading towards surgery. Backs, hands, feet, scars,
and the stress that will not switch off.

Different problems, same question every time: where is this really coming from?

If you have already tried a few things and nothing held, book a free ten minute call and tell me
what is going on.
https://afgcwellnessstudio.setmore.com/afgc

#kneepain #frozenshoulder #painrelief #remedialmassage #afgcwellness

A while ago I shared why drinking more water can s

A while ago I shared why drinking more water can sometimes help with a headache.

But here’s the part most people don’t think about:

Your headache may not actually be starting in your head.

For many people, the tension can begin lower down — around the feet, legs, hips, back, neck and shoulders — and travel through one connected line of tissue.

The neck is where you feel it.

It may not be where it begins.

So before reaching for another tablet, try something simple.

Take a massage ball, tennis ball, or even a bottle and slowly work underneath your foot, from heel to toes.

Just 1–2 minutes on each side.

Then check your neck again.

Notice anything different?

This won’t fix every headache. But it can give you a clue about what might be contributing to yours.

If your headaches keep coming back and you’ve already tried a few things, book a free 10-minute call and tell me what’s going on.

https://afgcwellnessstudio.setmore.com/afgc

#headache #neckpain #painrelief #remedialmassage #afgcwellness

Deborah came in with pain in her knee, up her leg,

Deborah came in with pain in her knee, up her leg, and into her feet.

Three places at once sounds like three problems. It almost never is. The leg works as one line
from the sole upwards, so when one part stops doing its share, the parts above it pay for it.

We are starting with basic exercises. Nothing complicated, and nothing that needs a gym.

Here is what she said: “Andi helped me with pain in my knee and up my leg, in my feet.”

We are not finished with her. She is still coming in, and there is more to work through.

Most people who come to me have already tried a few things that did not hold. If that sounds like
you, tell me where it hurts and I will tell you where I would look first.
https://afgcwellnessstudio.setmore.com/afgc

#kneepain #footpain #painrelief #mobility #afgcwellness

Lizzy lives in New Zealand. She is over here on a

Lizzy lives in New Zealand. She is over here on a trip, and she wants her knee sorted before she
flies home.

A few years ago it was her hand. This time it is her knee.

Most people who find me have already been somewhere else. Often several places. They were told
to rest, to stretch, or to wait and see.

It usually did not work for one reason. Everyone looked at the spot that hurts.

A torn knee does not stay in the knee. You protect one side, and the hip above it starts doing
work it was not built for. So we are working on both.

Her words: “I no longer limp, I don’t have pain in my hips, and I can sleep better at night.”

She did not come to me about her sleep.

If you have tried a few things already and nothing held, tell me what is going on. The first call
is free and it takes ten minutes.
https://afgcwellnessstudio.setmore.com/afgc

#kneepain #hippain #remedialmassage #painrelief #afgcwellness

Weak glutes are one of the biggest hidden causes o

Weak glutes are one of the biggest hidden causes of knee pain.

Exercise three of three: the glute step-up.

Strong glutes keep your hip and knee tracking properly, so the knee stops taking load it was never meant to carry.

How to do it: stand tall on a low step. Reach your free foot back and down behind you, keeping the knee behind your toes. No need to touch the floor, just control it down, then drive up and squeeze the glute.

8 to 10 reps each side. That’s your three exercises for stronger, pain-free knees. Do them a few times a week and stick with them.

If your knee has been bothering you for a while and you’d like me to take a proper look, comment HELP and I’ll be in touch.

#kneepain #glutes #kneestrengthening #kneehealth #afgcwellness

Most knee pain actually starts above the knee. Ex

Most knee pain actually starts above the knee.

Exercise two of three: the single-leg RDL, for your hamstrings and glutes.

Weak hamstrings and glutes let the knee cave in and take load it was never built for. This move builds both, and your balance along the way.

How to do it: stand on one leg with a soft knee. Hinge forward from the hips as your free leg lifts up behind you. Rise back up and squeeze the glute at the top. Hold onto something for balance if you need to.

8 to 10 slow reps each side. Exercise three tomorrow. Save this and stay with me.

#kneepain #hamstrings #glutes #kneestrengthening #afgcwellness

Knee pain? The fix often starts on the inside of y

Knee pain? The fix often starts on the inside of your knee.

This is exercise one of three for stronger, pain-free knees: the VMO step-down.

Your VMO is the little teardrop muscle just above and inside your kneecap. When it’s weak your kneecap stops tracking properly, and that’s a big driver of knee pain. This move wakes it up.

How to do it: stand on a low step with one foot on top. Slowly lower your other foot toward the floor, staying tall through your torso. No need to touch the ground, just control the way down, then rise back up. Slow and controlled is where the magic is.

Start with 8 to 10 slow reps each side. Tomorrow I’ll post exercise two. Save this and stay with me.

#kneepain #vmo #kneestrengthening #kneehealth #afgcwellness

Did you know most knee pain can be fixed with thre

Did you know most knee pain can be fixed with three simple exercises?

So much knee pain isn’t really a knee problem. It comes from weakness above and below the joint, in three key muscle groups: your hamstrings, your glutes, and your VMO (the teardrop muscle on the inside of your knee).

Strong glutes keep your hip and knee tracking properly. Strong hamstrings take the shearing load off the joint. A strong VMO keeps your kneecap gliding where it should. Get those three working together and the knee settles down.

Over the next few days I’ll post each of the three exercises, one at a time, and walk you through exactly how to do them. Save this so you can come back to it, and stay with me this week so you don’t miss them.

#kneepain #kneehealth #kneestrengthening #vmo #afgcwellness

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