https://adamsosteopathy.com/self-help-guides daily 0.75 2026-02-03 https://adamsosteopathy.com/self-help-guides/tension-headache-guide monthly 0.5 2026-02-03 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/52848c11-5d50-49ea-970b-432d35b8b4e8/WhatsApp+Image+2026-01-27+at+19.48.10+%288%29.jpeg Self Help Guides - Tension Headache Guide - Scalene Stretch When sitting down, gently side-bend or tilt your head away from the side that feels pain until you feel a stretch or pull sensation (not pain) on the outside of your neck. If 10 was a very strong stretch and 1 barely anything this should be a 2 or 3 on that scale. Hold for 30 seconds and repeat on other side, slowly on and slowly off stretch. If you feel pain reduce the degree of sidebend really strong stretching won’t reduce the pain more. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/24dfc71d-1110-4a38-832c-337d8bfb581c/WhatsApp+Image+2026-01-27+at+19.48.10+%2816%29.jpeg Self Help Guides - Tension Headache Guide - Nucheal Ligament ‘Stretch’ Whilst sitting down, gently hold each shoulder with your opposite arm (give yourself a hug), then let your head drop slowly so it hangs like a heavy weight. Again, there should be no pain if there is a stop. The Nucheal ligament is a thickening of tissue that runs up the middle of the neck and attaches to the base of the skull. As it isn’t a muscle, it doesn’t stretch like a muscle, so you’ll feel a vague pull (if you feel nothing is OK). Hold for 30 seconds to a minute. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/327733f8-6d83-492f-b29c-94e3f2b6e240/WhatsApp+Image+2026-01-27+at+19.48.10+%281%29.jpeg Self Help Guides - Tension Headache Guide - Trapizeus Stretch In the same position as the Nucheal Ligament, stretch gently, let your head drop to one side, you should feel a stretch in the back of your neck along one side, sometimes into the shoulder hold for 30 seconds to a minute and repeat on the other side. Do 1-2 repetitions of this. As you are stretching the muscle here should feel a lot stronger/different to Nucheal ligament. Aim for a 3-4/10 stretch. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/6ab7f500-fc31-407c-8352-b30f3f2fd98e/WhatsApp+Image+2026-01-27+at+19.48.10+%2813%29.jpeg Self Help Guides - Tension Headache Guide - Rhomboid Stretch Standing up, interlace your fingers and turn your hands so your palms are facing outwards as shown. Keep your neck in the same position and rotate your arms 20 degrees to oneside you should feel a stretch inbetween shoulder blades. Hold for 30 seconds to 1 minute, then do the same for the other side. Aim for a 3-4/10 stretch, do 2-3 repetitions. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4367c88-4624-43fc-ba31-cf3a1d6abe79/WhatsApp+Image+2026-01-27+at+19.48.10.jpeg Self Help Guides - Tension Headache Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/eedd67e0-1b04-4a77-959e-70a73749a947/WhatsApp+Image+2026-01-27+at+19.48.10+%2811%29.jpeg Self Help Guides - Tension Headache Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://adamsosteopathy.com/self-help-guides/neck-pain-tip-sheet monthly 0.5 2026-02-03 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/161558d7-6a99-48eb-9525-23d4c360353c/WhatsApp+Image+2026-01-27+at+19.48.10+%2815%29.jpeg Self Help Guides - Neck Pain: A Self-help guide - Scalene Stretch When sitting down, gently side-bend or tilt your head away from the side that feels pain until you feel a stretch or pull sensation (not pain) on the outside of your neck. If 10 was a very strong stretch and 1 barely anything, this should be a 2 or 3 on that scale. Hold for 30 seconds and repeat on the other side, slowly on and slowly off stretch. If you feel pain, reduce the degree of sidebend. Really strong stretching won’t reduce the pain more. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/7ecaa180-29bd-42d0-b2cd-c5c0d7fafd97/WhatsApp+Image+2026-01-27+at+19.48.10+%2810%29.jpeg Self Help Guides - Neck Pain: A Self-help guide - Nucheal Ligament ‘Stretch’ Whilst sitting down, gently hold each shoulder with your opposite arm (like giving yourself a hug), then let your head drop slowly so it hangs like a heavy weight. Again, there should be no pain if there is stop at the point just before the pain starts. The Nucheal ligament is a thickening of tissue that runs up the middle of the neck and attaches to the base of the skull. As it isn’t a muscle, it doesn’t stretch like a muscle, so you’ll feel a vague pull (if you feel nothing is OK), hold for 30 seconds to a minute. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/7e407ce1-a46e-4ab4-b0c8-036ec4d84199/WhatsApp+Image+2026-01-27+at+19.48.10+%2817%29.jpeg Self Help Guides - Neck Pain: A Self-help guide - Trapizeus Stretch In the same position as the Nucheal Ligament, stretch gently, let your head drop to one side. You should feel a stretch in the back of your neck along one side, sometimes into the shoulder, hold for 30 seconds to a minute and repeat on the other side. Do 1-2 repetitions of this. As you are stretching the muscle here should feel a lot stronger/different to Nucheal ligament, aim for a 3-4/10 stretch. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/87c982e2-bdda-473d-9445-cb2e8fdb4984/WhatsApp+Image+2026-01-27+at+19.48.10+%2813%29.jpeg Self Help Guides - Neck Pain: A Self-help guide - Rhomboid Stretch Standing up, interlace your fingers and turn your hands so your palms are facing outwards as shown. Keep your neck in the same position and rotate your arms 20 degrees to oneside you should feel a stretch inbetween shoulder blades. Hold for 30 seconds to 1 minute, then do the same for the other side. Aim for a 3-4/10 stretch, do 2-3 repetitions. https://adamsosteopathy.com/about daily 0.75 2025-08-20 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d1cfe999-0bf9-4204-9fb8-20a6a3cddd5c/benlou+proofs-69.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/08a8135a-5089-45e5-8dfe-ecb9e9142dd2/Louise+Adams.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5cf4e63d-609e-4638-95de-ae1e8086af3c/Ian+Murton.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/4c488e5e-ef97-4054-bf2b-e243a865f7cb/Peter+H+1.jpg https://adamsosteopathy.com/home daily 1.0 2026-01-20 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/7ebd683d-a8e2-4f61-bd2e-73ba6d5f30d6/Adams+Clinic-046.jpg Home Louise Adams treating her patient with Osteopathy to her shoulder https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4474d6b-ecce-41fd-81fb-552f9a295727/Adams+Clinic-153.jpg Home Louise Adams is treating hip pain with Osteopathy https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/92656b79-a7ea-44c6-88e8-ba99308fb684/Adams+Clinic-058.jpg Home Ben Adam is treating a patient who has neck pain with Osteopathy https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/3b161cd6-d381-4be9-9ec3-7e07b4bee422/Adams+Clinic-121.jpg Home Louise Adams treating her patients' shoulder and neck pain with Osteopathy https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/76bd47df-3629-4a6d-af0c-1f762dbdaf78/Adams+Clinic-062.jpg Home Ben Adams treating hip pain https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/59c09ae6-d638-4a2e-9f42-2cce3810ad1f/Adams+Clinic-065.jpg Home Close-up of a physical therapy session showing a therapist's hands supporting a patient's arm as they perform an exercise. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8ecb679f-7c72-46fe-82c1-a7d29201ce29/Adams+Clinic-002.jpg Home Louise and Ben Adams treating a patient together with Osetopathy https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/68864b6d-d07f-4dd3-a7e9-ef96268fde2a/Adams+Clinic-093.jpg Home Ben Adams using Oseopathy techniques to treat a shoulder injury https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/0b36502a-4dff-4bd9-ad9f-e5081c5ea20f/Adams+Clinic-036.jpg Home Louise Adams is treating a woman with neck pain using Osteopathy. https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/78c9f7b0-15f2-4ded-b6aa-2673e9a98ba8/Colour+RGB.png https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/611ca267-3bbe-45b7-8305-f691007eb229/google-reviews-logo-300x165.png https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8c6cb837-6285-4bb5-a1c4-fabb84be6495/IMG_2886.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/e5a902de-1298-4448-9716-bd33750fa475/Adams+Clinic-101.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d5a01f81-c5f4-4ae5-8f73-dd390a170263/Ben+and+Louise.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5cf4e63d-609e-4638-95de-ae1e8086af3c/Ian+Murton.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/4c488e5e-ef97-4054-bf2b-e243a865f7cb/Peter+H+1.jpg https://adamsosteopathy.com/chronic-pain-osteopathy daily 0.75 2025-06-29 https://adamsosteopathy.com/prices-and-faqs daily 0.75 2026-01-27 https://adamsosteopathy.com/appointments daily 0.75 2026-02-13 https://adamsosteopathy.com/how-to-find-us daily 0.75 2025-10-01 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/21b79df1-f7bc-497e-98cf-dc199456078d/Waterloo+Wellness+Farm+Exterior+copy.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/c0489ed8-f97a-4f87-b3df-68b09ff21405/Waterloo+Wellness+Farm+Interior.jpg https://adamsosteopathy.com/back-pain-osteopathy daily 0.75 2025-11-03 https://adamsosteopathy.com/neck-pain-osteopathy daily 0.75 2026-01-27 https://adamsosteopathy.com/headache-osteopathy daily 0.75 2025-08-18 https://adamsosteopathy.com/hip-pain-osteopathy daily 0.75 2025-06-29 https://adamsosteopathy.com/privacy-policy daily 0.75 2025-06-18 https://adamsosteopathy.com/terms-and-conditions daily 0.75 2025-06-18 https://adamsosteopathy.com/womens-health daily 0.75 2025-08-18 https://adamsosteopathy.com/osteopath-hitchin daily 0.75 2026-02-03 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8ecb679f-7c72-46fe-82c1-a7d29201ce29/Adams+Clinic-002.jpg Osteopath Hitchin https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/3b161cd6-d381-4be9-9ec3-7e07b4bee422/Adams+Clinic-121.jpg Osteopath Hitchin https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4474d6b-ecce-41fd-81fb-552f9a295727/Adams+Clinic-153.jpg Osteopath Hitchin https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/e25f9747-dfa5-4eb9-a4be-9a54e23fef9e/Adams+Clinic-141+copy.jpg Osteopath Hitchin https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/0b36502a-4dff-4bd9-ad9f-e5081c5ea20f/Adams+Clinic-036.jpg Osteopath Hitchin https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/68864b6d-d07f-4dd3-a7e9-ef96268fde2a/Adams+Clinic-093.jpg Osteopath Hitchin https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8c6cb837-6285-4bb5-a1c4-fabb84be6495/IMG_2886.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5295b8a7-85e3-40b5-b5d5-d69aabac4182/Adams+Clinic-025.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d5a01f81-c5f4-4ae5-8f73-dd390a170263/Ben+and+Louise.jpg https://adamsosteopathy.com/osteopath-letchworth daily 0.75 2026-02-03 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8ecb679f-7c72-46fe-82c1-a7d29201ce29/Adams+Clinic-002.jpg Osteopath Letchworth https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/3b161cd6-d381-4be9-9ec3-7e07b4bee422/Adams+Clinic-121.jpg Osteopath Letchworth https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4474d6b-ecce-41fd-81fb-552f9a295727/Adams+Clinic-153.jpg Osteopath Letchworth https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/e25f9747-dfa5-4eb9-a4be-9a54e23fef9e/Adams+Clinic-141+copy.jpg Osteopath Letchworth https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/0b36502a-4dff-4bd9-ad9f-e5081c5ea20f/Adams+Clinic-036.jpg Osteopath Letchworth https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/68864b6d-d07f-4dd3-a7e9-ef96268fde2a/Adams+Clinic-093.jpg Osteopath Letchworth https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8c6cb837-6285-4bb5-a1c4-fabb84be6495/IMG_2886.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5295b8a7-85e3-40b5-b5d5-d69aabac4182/Adams+Clinic-025.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d5a01f81-c5f4-4ae5-8f73-dd390a170263/Ben+and+Louise.jpg https://adamsosteopathy.com/osteopath-baldock daily 0.75 2026-02-03 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8ecb679f-7c72-46fe-82c1-a7d29201ce29/Adams+Clinic-002.jpg Osteopath Baldock https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/3b161cd6-d381-4be9-9ec3-7e07b4bee422/Adams+Clinic-121.jpg Osteopath Baldock https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4474d6b-ecce-41fd-81fb-552f9a295727/Adams+Clinic-153.jpg Osteopath Baldock https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/e25f9747-dfa5-4eb9-a4be-9a54e23fef9e/Adams+Clinic-141+copy.jpg Osteopath Baldock https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/0b36502a-4dff-4bd9-ad9f-e5081c5ea20f/Adams+Clinic-036.jpg Osteopath Baldock https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/68864b6d-d07f-4dd3-a7e9-ef96268fde2a/Adams+Clinic-093.jpg Osteopath Baldock https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8c6cb837-6285-4bb5-a1c4-fabb84be6495/IMG_2886.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5295b8a7-85e3-40b5-b5d5-d69aabac4182/Adams+Clinic-025.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d5a01f81-c5f4-4ae5-8f73-dd390a170263/Ben+and+Louise.jpg https://adamsosteopathy.com/osteopath-stevenage daily 0.75 2026-02-03 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8ecb679f-7c72-46fe-82c1-a7d29201ce29/Adams+Clinic-002.jpg Osteopath Stevenage https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/3b161cd6-d381-4be9-9ec3-7e07b4bee422/Adams+Clinic-121.jpg Osteopath Stevenage https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4474d6b-ecce-41fd-81fb-552f9a295727/Adams+Clinic-153.jpg Osteopath Stevenage https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/e25f9747-dfa5-4eb9-a4be-9a54e23fef9e/Adams+Clinic-141+copy.jpg Osteopath Stevenage https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/0b36502a-4dff-4bd9-ad9f-e5081c5ea20f/Adams+Clinic-036.jpg Osteopath Stevenage https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/68864b6d-d07f-4dd3-a7e9-ef96268fde2a/Adams+Clinic-093.jpg Osteopath Stevenage https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8c6cb837-6285-4bb5-a1c4-fabb84be6495/IMG_2886.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5295b8a7-85e3-40b5-b5d5-d69aabac4182/Adams+Clinic-025.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d5a01f81-c5f4-4ae5-8f73-dd390a170263/Ben+and+Louise.jpg https://adamsosteopathy.com/osteopath-hertfordshire daily 0.75 2026-02-05 https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8ecb679f-7c72-46fe-82c1-a7d29201ce29/Adams+Clinic-002.jpg Osteopath Hertfordshire https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/3b161cd6-d381-4be9-9ec3-7e07b4bee422/Adams+Clinic-121.jpg Osteopath Hertfordshire https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/a4474d6b-ecce-41fd-81fb-552f9a295727/Adams+Clinic-153.jpg Osteopath Hertfordshire https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/e25f9747-dfa5-4eb9-a4be-9a54e23fef9e/Adams+Clinic-141+copy.jpg Osteopath Hertfordshire https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/0b36502a-4dff-4bd9-ad9f-e5081c5ea20f/Adams+Clinic-036.jpg Osteopath Hertfordshire https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/68864b6d-d07f-4dd3-a7e9-ef96268fde2a/Adams+Clinic-093.jpg Osteopath Hertfordshire https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/8c6cb837-6285-4bb5-a1c4-fabb84be6495/IMG_2886.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/5295b8a7-85e3-40b5-b5d5-d69aabac4182/Adams+Clinic-025.jpg https://images.squarespace-cdn.com/content/v1/6835e4270a1ec056f1edc307/d5a01f81-c5f4-4ae5-8f73-dd390a170263/Ben+and+Louise.jpg https://adamsosteopathy.com/guided-videos daily 0.75 2026-01-19 https://adamsosteopathy.com/guided-videos/adams-osteopathy monthly 0.5 2026-01-29 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