Exercises and Stretches for Cyclists



Hey There,

I hope all is well with you.  It’s nice to have longer days and lighter mornings and, despite the cold, it feels like spring is on the way.

This month’s newsletter will interest the cyclists amongst you, although the leg exercise and stretching sheets are good for everyone. As more and more of my patients are turning to cycling for their exercise and commute, in recent months, I’ve been adding to my knowledge of cycling, cycling injuries and bike fitting.   I’ve recently formed a relationship with the lovely people at Cyclefit in Macklin Street, Covent Garden.

“A proper bike fit is the most important factor for optimal performance, efficiency and comfort on the bike.  As well as this it is essential for injury prevention. “

These guys are the world leaders in bike fitting.  Their 2-3 hour-long bike-fit usually costs £250 and the testimonials from clients show that it’s worth it.  However as a special deal for my patients they will provide the service for £175 on an ongoing basis but to start off our relationship you can get fitted until the end of March for just £150.  The only condition being that I have to come with!

Check out what the fitting involves at http://cyclefit.co.uk/bike-fitting  I highly recommend it to anyone that who cycles more than 20 miles a week.

The exercise/stretching sheets below are an adaptation of the sheets I gave you at the end of last year.  Download the stretches here and the exercises here.

Please drop me a line asap if you’re interested in the cycle fit.

Best wishes,


P.S. I’ll be taking a week off soon to undertake the British Medical Acupuncture Society Foundation Course - I’ve had a course of treatment with osteopathy and acupuncture and think it’s a great adjunct to treatment. More about that next time…



Rabbit's Workout for Cyclists





Rabbit's got some great stretches and exercises to strengthen, tone and condition thigh and leg muscles.

Download the stretches here.

Download the exercises here.



Workout and Stretches for High Heels

Hey There,

I hope this finds you well.  I thought I'd have a bit of festive fun with this month's news letter.

Ok, I know that these are (mostly) for party girls, but if you're a bloke do pass these on to your partner or girl friends as everyone suffers when someone's got sore feet...And you've got to admit Rabbit is looking pretty fabulous!

Both men and women love heels and so I've put together a set of exercises and stretches for wearing heels that will help to alleviate some of the discomfort that they can cause.

The stretches are here and the exercises here.  Check them out or pass them on.

Best wishes for a fabulous Xmas and New Year and enjoy the parties,



Rabbit's Workout for Wearing Heels





Rabbit's got some great stretches and exercises to help you be more comfortable in heels.

Click here to download the exercises

Click here to download the stretches




Upper Back Stretches and Exercises


Hey There,

I hope all is well with you and you’re getting into the Autumn.  It’s by far my favorite season as I think it’s the one we do best!

I’ve put together what I think are some great stretches and exercises to condition and strengthen your upper back. They are specifically for helping those of you who get tight across the shoulders and I’ve designed them so that they compliment the core strength work out I sent out a few months ago.  It’s all part of my quest to get all my patients functioning at their optimum.

Check them out and download them here.  The stretches are here and exercises here. They’re very straightforward, should only take 10-15 minutes to do and if you can give them a go just the once you might get into them.  Go on give them a go…

Building up my practice at Neal’s Yard again is going well.  I’m increasing my hours yet again to cope with demand, however if you can’t find an appointment that suits you then drop me an email and I’ll book out some more time to fit you in.

As I'd like to fill in the extra appointments I'm adding asap, I’m going to give anyone who recommends anyone who comes in to see me 50% off your next treatment.

Have a great Autumn and do give the exercises and stretches a go.

Best regards,




I can hardly believe it, but this month marks my 24th year as an Osteopath -  I hope you enjoy the picture of me as a student! There's been a lot of squeezing and grimaces but also a lot of relief and recovery.

As a celebration I thought I’d have a whirlwind week from the 14th September, giving 30 minute treatments for £24.  It would be great if you came in to celebrate with me, so if you have a little niggle or just fancy making some improvements, give the office a call on 0207 379 5531 to book in.

My new website is up at http://www.simonfreedman.com/ and has all my exercises on it ready to download.   The Low Back Stretches and BeginnersExercises are a great little workout you can do at home to help condition and strengthen your back.

I hope you are well and worry free and if you don’t come in to see me, feel free to pass this offer to a friend. When booking please quote ‘Simon’s Celebration- 24/24’.

Best wishes,


P.s.  I’m now fully covered as a Registered Osteopath for claims through health insurers.

Home core workout

Home core workout

A lot of my patients complain that they just don't get time to get to the gym or do regular classes, so I'm trying to make it easier for you.

I've been working with personal trainer Arthur Harding and we have put together what I think is a great set of exercises that you can do in 15 minutes at home without the need for any equipment.