Aspyr

14 years after breaking my wrist… I’m back doing the same physio exercises. 😅

After my hand suddenly went into spasm, I lost some wrist and finger movement and developed swelling and pain.

So it’s back to basics:
→ gentle wrist mobility
→ finger and tendon glides
→ gradually restoring range
→ then rebuilding strength

I’m also getting an ultrasound of my wrist to check the plate.

A good reminder that rehab isn’t always a straight line — even 14 years later, sometimes you have to revisit the foundations.

Why I Assess Hip & Spinal Movement

One of the things I assess is how your pelvis, hips and lower back move together.

In my own body I notice:
• My left pelvis sits slightly higher.
• My left hip has less rotation.
• My left sacroiliac joint moves less.
• My left lower ribs sit slightly lower.

Interestingly, most of my symptoms are also on my left side—around my SI joint, lower back and front of my hip.

Why might that be?

For me, years of movement habits have probably played a role:
• Right-handed and right-footed.
• Over 30 years of boardsports with my right foot forward.
• I naturally load my right leg more.
• My left side feels stiffer, so I often avoided using it.
• I demonstrate many exercises on my right.

Rather than trying to make everything perfectly symmetrical, I’m working on improving my options:
✅ Stretching my left side first.
✅ Riding switch more often.
✅ Using my left hand for everyday tasks.
✅ Demonstrating more exercises on my left.
✅ Building strength in my right leg.

Our bodies adapt to the activities we do most. The goal isn’t perfect symmetry—it’s understanding your movement and helping you build strength, confidence and resilience where you need it.

Swiss Ball Wall Squat 🦵

Knee pain doesn’t always mean you should stop strengthening.

The Swiss ball wall squat provides extra support, allowing you to build strength through your hips and legs while improving confidence and control.

Stay within a comfortable range, move slowly, and focus on quality rather than depth.

Save this exercise if you’re rebuilding after knee pain.

Swiss Ball Split Squat 🦵

Struggling with split squats because of knee pain?

Using a Swiss ball against the wall provides extra support, helping you build strength, balance and confidence while reducing the demands on the knee.

Move slowly, stay in a comfortable range, and focus on control rather than depth.

Save this exercise if you’re working your way back from knee pain.

Swiss Ball Supine Squat for Knee Pain 🦵

Squats don’t always have to be standing.

The supine squat is a great way to build leg strength while reducing the load through a painful knee. It can help you regain confidence, improve muscle activation and prepare you for progressing back to standing exercises.

Move slowly, stay within a comfortable range, and focus on control.

Save this one if knee pain is stopping you from strengthening your legs.