Jemima Cope Physiotherapy

About us 👉

At Jemima Cope Physio we have extensive knowledge and experience in treating and rehabilitating everyone from the everyday enthusiast to elite athletes.

For full information or to schedule an appointment with us, feel free to send us a message or book online.

https://www.jemimacopephysio.com/

Ready to start your journey to recovery? 💪 We're excited to announce that we are accepting new clients!

We're here to help you from a painful back, stiff shoulder, or sore knee to full recovery and effective symptom management. With a wide range of conditions and treatments covered, we'll get you back to feeling your best.

To learn more, send us a message or give us a call at 07809232195 🤍

https://www.jemimacopephysio.com/

Jemima Cope Physiotherapy updated their address.

1 Day til Christmas 🎄

Day 12 🎄Glute Bridge

Finally the bridge which is one of my favourite exercises.

This exercise is good for;

- Strengthening the glutes, hamstrings and core
- lower back pain
- knee and hip pain
- whole body workout

Lie on your back with your knees bent, feet shoulder width apart. Engage your lower abdominal, squeeze your bottom and raise up. Hold for 10 secs and gently lower.

To progress try adding a weight or a single leg bridge.

2 Days til Christmas 🎄

Day 11 🎄Thoracic rotation

Fantastic whole body mobility exercise.

This exercise is good for;

-Hip mobility
- Opening the chest, shoulder and thoracic spine
- Whole body flexibility
- Good warm up exercise prior to a gym workout

Lunge forward, place the back knee on the ground. Place your right hand on the inside of you right foot, with the opposite hand reach up towards the ceiling so a line could be drawn from your fingertips to your shoulder. Hold this position for 5 seconds before swapping sides.

3 days til Christmas 🎄

Day 10 🎄 Box/wall press up

This exercise helps strengthen your chest muscles and the muscles around the front and back of your shoulder.

This exercise is good for;
- Shoulder injuries
- Building core strength

Stand a metre away the wall or box, feet shoulder width apart lean your body towards the box/wall and push away and straighten your arms. The closer to the box you stand the easier it is.
Repeat x 10

Good luck!

4 days til Christmas 🎄

Day 9 🎄Child's pose or posterior shoulder mobility stretch

This is brilliant to help release the tension in the back shoulders and chest. It stretches the hips thighs and ankles and back of the shoulder.

This exercise is good for;
- shoulder and spinal mobility
- relaxation and calm your mind
- help relieve back pain
- lower body flexibility

Kneel on the floor stretch your arms out in front as far as possible, lean back so your bottom moves towards your heels feel the stretch through your whole spine. Hold this position and take a nice deep breath.

Alternatively if you can't get on the floor reach your hands out onto a worktop and lean back.

5 days til Christmas 🎄

Day 8 🎄 Sumo Squat

Are different to a normal squat with a bias to the inner thighs and glute medius, it is slightly more difficult but a great exercise to add into your routine.
This exercise is good for;
-Aiding hip and knee mobility
-Entire lower body strengthening
- Promoting Core stability
-Cardiovascular benefits

Stand with feet slightly wider than hip -width apart, toes pointed out at 45 degrees, and drop into a squat, bending at the hips and knees and sit back, keep lowering until your thighs are parallel with the ground. To progress add a band around the knees.

6 days til Christmas 🎄

Day 7 🎄Knee hugs

Spinal mobility exercises don’t always need to be complicated.

Single or double legged knee hugs are a perfect movement snack it will help segmental spinal movement 😊

Give it a go!

7 days til Christmas 🎄

Day 6 🎄 Side Plank

Got to love a side plank!

This is one of my favourite exercises and I use this as an assessment of core and glute endurance and then prescribe it SO much as an exercise.

This exercise is good for;
- Glute strength and endurance
- Core strength and endurance
- Hip, Knee and lower back pain
- Shoulder stability
- All round whole body strength exercise
-

To do this exercise, go onto your side with your feet together and on one forearm directly below your shoulder. Contract your core and raise your hips up until your body is in a straight line from head to feet. Hold this position without letting your feet drop hold 10 seconds and repeat on the other side. Repeat as able.

Give it a go!

8 Days til Christmas 🎄

Day 5 🎄Hip Flexor Stretch

It is important to stretch this muscle as it crosses from the front of the hip through your pelvis to your spine and also attaches to the front of your thigh.

When we sit, our hips are constantly in flexion. Sitting being the most common position held for long hours during the day, leads to hip flexors being extremely tight. Which can then impact on your pelvis, lower back and knee.

This exercise is good for;
- Greater hip flexibility
- Improved stride length
- Reducing lower back and hip pain
- Reducing knee pain

To do this exercise, take a step forward with one leg, lift the heel of the back leg. Tuck your pelvis under so you can feel the stretch in the front of your hip. Raising your arms is optional to stretch out the upper body. Hold 10 -20 secs and repeat.

Give it a go!

9 Days til Christmas 🎄

Day 4 🎄Cat-camel

Is a perfect exercise for spinal mobilisation, it moves the spine segmentally from your neck, your thoracic (mid back) right the way to your lumbar ( lower back). I often recommend this exercise as a good starting point for restoring movement with patients with lower back pain. It is important to maintain segmental movement, so the lumbar spine doesn’t stiffen up. ‘Use it or you’ll lose it’.

This exercise is good for;

- Restoring mobility and flexibility of the spine
- Back pain
- Stretches the chest and abdomen
- Maintaining a better posture
To do this exercise, start on your hands and knees, shoulder width apart. Arching your spine up towards the ceiling like a cat, drawing up from the tummy button and tucking the bottom under. Then allow your tummy to fall towards the floor, stick your bottom out and let your back sink down and raise your head. Hold each movement for 5-10secs and repeat at least 3 times each. Start slowly within your painfree range and gradually increase the movement.

12 Days of Christmas Day 3 🎄

The side lunge is a great exercise to open up the groin and hips, and activate the glutes a good alternative to a lunge.

This exercise is good for;
- Hip and lower body flexibility
- Balance and coordination
- Hip and knee pain
- lower back strengthening

Stand with feet shoulder width apart. Feet pointed forwards step out with your right foot as wide as possible. Engage through the left heel as you drop your hips down and back.
While keeping the right leg straight, stretching the groin. Make sure your left knee is tracking over your left foot. Push up from that position back to the middle that's one rep. Try 10 each side you will feel those glutes. Add weight to progress.

11 Days til Christmas 🎄

Day 2 🎄 Neck stretch

This is a great movement to complete throughout the day, especially when you are sitting at a desk or looking at a screen. The neck gets particularly stiff when fixed in a certain position for a long time.

This exercise is good for:

- Stretching the neck muscles
- Keeping the joints moving
- Good for overall posture and flexibility

Bring your ear to your shoulder and gently look down. Hold for 10 seconds and repeat both sides.

Try and incorporate this into your daily routine!

12 days til Christmas 🎄 🎅

Around this time of year it can be hard to find the motivation to get up and move, even if it is just a walk or a simple stretch.

Follow my 12 Days of Christmas Movement Snacks to keep your muscles active and maintain your flexibility during the festive period.

Day 1 🎄The Superman

This is a great exercise to challenge the core, work on shoulder stability and it activates the glutes so an all round exercise.

This is exercise is good for;

- Back pain
- Shoulder Instability
- Glute Work
- All round flexibility and mobility

Lift one arm and the opposite leg and see if you can hold for 10secs and then swap legs. Repeat as able.

What’s the difference? This is the most common question I am asked…

Swipe to find out ➡️

For more advice, feel free to get in touch via 📧 [email protected]

On this Remembrance Day, we give thanks and remember all those who gave up so much for the freedom we have today.

Are you female and suffer from pain on the outside of your hip? 👩

Swipe to find out why ➡️

If you would like to book an appointment with me and my team, please contact 📧 [email protected]

Do you have pain on the outside of your hip?

You could be suffering from Gluteal Tendinopathy 🦵

Swipe to read about the symptoms and how to help relieve them, exercises will follow soon so stay tuned…

If you would like to book a consultation, get in touch via 📧 [email protected]

Don't underestimate the power of a side plank…

Most ab work such as abdominal crunches are great for the six pack muscles (re**us abdominus) and whilst this is an important muscle to strengthen, your core is made up of many muscles 🔥

Your core supports everything you do, so it’s important to make sure it is strong.

The side plank is an isometric hold that builds strength into your shoulder girdle, arm, obliques, deep abdominals and hip.

Plank poses also help to strengthen the mind 🧠

How long can you hold one for?

Comment below ⬇️

Pilates or Yoga are a great way to maintain your Strength and Flexibility 🧘‍♀️

This will help to reduce the risk of injuries 🤕

Be proactive and book yourself onto pilates or yoga at Instinct Gym and Wellbeing.

We have several pilates and yoga sessions to suit all abilities from Yoga Fit to Physio led Pilates 🧘‍♂️

Available with a membership or pay as you go.

Visit for more information and to book a class email [email protected] 📧

If you have any aches or pains, book an appointment with me and the team 📧 [email protected]

Could you be suffering from Achilles Tendinopathy? Swipe to find out ➡️

To book an appointment, please email 📧 [email protected]

Swipe to see my physio-approved top tips to reduce injuries for NEW runners 🏃

If you would like to book an appointment, please email 📧 [email protected]

At Jemima cope physiotherapy we individually tailor patient rehab programmes to ensure they maximise their potential and return to the sport they want to at the fabulous Instinct Gym and Wellbeing 💪🦵

If you would like to book an appointment with Jemima, email [email protected]

Go out… run… enjoy… smile 😄

Don’t forget the London marathon ballot is still open

Do you like to LUNGE?

Swipe to find out why lunges are a great exercise for your whole body ➡️

It’s time to make lunges a part of your routine…

To book an appointment with Jemima and her team 📧 [email protected]

WHAT IS A MENISCAL TEAR? 🦵

Swipe to find out ➡️

If you are suffering from knee pain, get in touch to book an appointment 📧 [email protected]

TRAIN DON’T STRAIN

Swipe to see why 👉

To book an appointment 📧 [email protected]

MEET THE TEAM: Richard Boak

Richard has extensive experience as a Musculoskeletal Physio working in both the NHS and privately.

Richard can treat all conditions but is an Upper Specialist working alongside Orthopaedic Consultants at the Countess of Chester Hospital.

Richard will ensure you get back to doing what you want to be doing!

To book in with Rich email 📧[email protected]