I know that’s a long list above. I’ve been aiming to write and record sessions and patterns of each session and see what I’ve learnt so I can fulfil my Mission of optimising people’s bodies.

Actually last night, Friday 5th May the day before today Saturday the 6th of May, Coronation day of King Charles 3rd, I got quite frustrated because I so want to find solutions and patterns that work out how the human body works and one thing that got me was not working out why different knees on different bodies have such different findings.


6 exercises all my clients who have knee issues can do are 1 leg raises 2 rear leg raises

There are a lot of variables and height truly is a factor to consider.  There are some basic patterns but if we stuck to only them there would be very few exercises for people to do. To be honest that actually for a lot of people is a good idea.

I believe exercises must prescribed. And each of us has the responsibility to work out what works for us as although we are all human we all do have difference whether male or female, short or tall, fitness background, internal health and injuries or lack of injuries.


I’ve also noticed that the background of activity or non activity in our younger years is very impactful to our health. From this I really again believe it best that we start training as young as possible to have a great quality of life.

Lets start with some patterns of the lower back. I’ve noticed that everyone so far that has spinal issues  is absolutely fine with getting on a stationary bike with resistance.

I’m not sure why but a normal bike doesn’t seem to be the same. So it must be due to it being stationary and the fact that you can be on a high resistance at the touch of the button.

Another thing that works for all guys and girls is a hill walk so far from what I’ve seen. There are different types of spinal pain some of them are from sitting postures, others are from collision accidents and some are are inflammations like spondylitis.  All of the above can do incline dumbbell presses so far and a few reasons here I’ll provide. One the neck stays flat against the bench, lengthening the neck and forcing it to stabilise if you keep your head on the bench which I always ask my clients to do. Also the bench is elevatrg do they don’t need to lean back too far. The other thing they can all do is bicep curls and tricep rope press downs.

So universally people with spine issues in summary can do incline presses, push ups, variations of curls and tricep exercises, abductions on the abduction machine. Each client is able to do other things but to give you a universal concept the above exercise as to date I’ve seen are all exercise that all people with most spinal issues can do for exercise. None of my clients had to have spinal surgery so the only exception is if from trauma spinal surgery has been prescribed. Not my expertise.

For knees here’s a list of six exercises all of my clients can do, 1 leg raises 2 rear leg raises 3 Russian twists 4 flutters 5 reverse flutters 6 back extensions.

A pattern I’ve seen for all pregnant women is doing air squats with the arms raised wide and in line with the shoulders and done slowly, another thing I’ve noticed is that all the pregnant women I have trained seem to need to work on foot balancing due to the change in weight distribution in the different semesters.  They also all like doing standing stretches and strengthening the arms using their arms and expanding them upwards.


  • For core in terms if core effectiveness effective exercises are planks, side plank raises and also leg raise holds as many people find it hard to keep their backs flat and their core sucked in when their legs are lengthened and locked out away from their torso. Usually you will see or feel a big arch underneath their lower backs. What ill do is get them to lock their legs out more and also to flatten their backs more into the floor.