Exercise Guides
by Your Osteopath
Practical, osteopath-designed interactive exercise guides you can do at home or at the office.
Pain Relief
5 Stretches for Lower Back Pain
Gentle stretches to relieve lower back tension and stiffness. Ideal for mornings or after long periods of sitting.
View Guide5 Neck & Shoulder Releases
Targeted exercises for stress-related neck and shoulder tension. Great for screen-heavy days.
View GuideTMJ Pain & Jaw Tension Relief
Symptom checker, 14 exercises, pain tracker, and a 3-phase recovery program for jaw pain and TMD.
View GuideSciatica Self-Care
Positions of ease, gentle movement, pacing — and the red flags that mean stop and get seen urgently.
View GuideOffice & Desk
Top 5 Desk Stretches
Quick stretches you can do at your desk to relieve tension from sitting all day. Perfect for the EU quarter.
View GuideErgonomic Desk Setup Guide
A visual guide to pain-free work. Posture, positioning, and the 30-30-30 movement rule.
View GuideSchool Bag Check
Five checks on your child’s school bag — weight, straps, packing and habits — before the school year.
View GuideMovement & Mobility
5 Morning Mobility Moves
Five exercises to wake up your body, improve flexibility, and prevent stiffness before your day begins.
View GuideFlexibility Reset
Progressive programme to regain lost mobility. 8 essential stretches, daily routines and progress tracking.
View GuideWinter Movement Guide
Five realistic habits that protect your movement through a Belgian winter and stop the stiffness spiral.
View GuideActive Lifestyle
Runner’s Toolkit
Injury prevention with self-assessment, the Big 3 problems, 5 exercises, training rules and Brussels routes.
View Guide5 Post-Flight Exercises
Recover from long-haul flights with exercises that target legs, hips, and spine. Perfect for Brussels expats.
View GuideLong-Drive Toolkit
Seat setup, the 90-minute stop, and the boot lift that causes most holiday back pain. For the long drive south.
View GuideBrussels Cycling Guide
Saddle height, cobbles, hills and the commuter’s neck — five fixes for the complaints I see most in Brussels cyclists.
View GuidePadel Warm-Up & Injury Prevention
Six quick moves to prime your elbow, shoulder, hips and knees — and keep padel elbow off the court. Belgium’s fastest-growing sport, injury-proofed.
View GuideSki Prep & Conditioning
Six leg, core and balance exercises to protect your knees and back on the slopes. Start 4–6 weeks before the Alps and ski stronger from day one.
View GuideCreated by a
registered osteopath
Evidence-Based
Each exercise is selected based on clinical experience and current musculoskeletal research
No Equipment Needed
Every exercise can be done at home, at the office, or in a hotel room with zero equipment
Under 10 Minutes
Each routine takes less than 10 minutes. Easy to fit into the busiest of schedules
Need personalised
advice?
These guides are a great starting point, but nothing replaces a hands-on assessment. Book a consultation to get a plan tailored to you.