Ngā rauemi tautoko i tō huarahi oranga | Helpful Resources for Your Wellness Journey

Kia ora rā e hoa | Hello there friend,

Welcome to your wellness resource centre. Whether you are recovering from injury, enhancing physical strength or maintaining long-term mobility, these materials support your autonomy. We provide practical, evidence-informed guidance to reduce inflammation, improve balance and build resilience. This page serves as a dedicated tool for moving better and thriving with confidence, all underpinned by clinical research.

The Value of These Resources

  • Tāngata Whai Ora | Clinical Recovery: For those healing from injury, strains or physical restrictions, these tools offer structured exercises to restore functional mobility.

  • Whakapakari Tinana | Functional Strength: These resources target key muscle groups to improve stability and mobility, making dynamic function feel effortless.

  • Ārai Wharatanga | Injury Prevention: Proactive maintenance is the key to managing life’s physical challenges and avoiding long-term discomfort.

  • Tohutohu Ngaio | Expert Guidance: Informed by a diverse group of professionals across the health, fitness and wellbeing sectors, these tools help you learn to manage your health journey independently.

  • Te Whare Tapa Whā | Holistic Wellbeing: We acknowledge that a focused mind supports a strong body. Providing tools for mental resilience and mindfulness supports the NZBMA biopsychosocial model of care.

Rehabilitation & Movement for Homecare (Do it yourself)

The following are the Wayne’s top 9 video resources most frequently recommended during consultations. These selected provide guidance on common mobility and functional goals from trusted, evidence-informed YouTube creators. In addition, this collection is a great starting point for those wishing to manage common issues seen regularly in clinic. Also, it serves as a verified alternative for those who are searching the internet unaided.

NZBMA Clinical Protocols

These original resources are developed specifically to support your treatment and provide a safe transition into self-managed care.

  • Whakapakari Tinana | Beginner Gym Programme
    Kei te pēhea koe? Welcome to a programme designed specifically for those returning to exercise post-injury or starting a strength journey for the first time. This evidence-informed guide serves as a "trusty sidekick" for safely rebuilding strength and boosting mobility. With a straightforward, controlled approach, you will gain the confidence to master movement skills and lay a solid foundation for your fitness.

    • Flexible Schedule: Two weekly workouts that fit into busy lifestyles while allowing for essential recovery.

    • Video-Guided Instruction: Every exercise includes links from credentialed professionals to ensure proper form and safety.

    • Time-Efficient: Structured for completion in 45 minutes or less, focusing on quality over quantity.

    • Clinical Foundation: Grounded in exercise physiology and rehabilitation research to minimise injury risk.

    • Note: This is a foundational guide and not a personalised clinical plan. Please consult with us or your healthcare professional before beginning if you have pre-existing conditions.

  • Kawa TENS | TENS Therapy Protocol
    Our clinical guide on the effective use of Transcutaneous Electrical Nerve Stimulation (TENS). This resource provides clear instructions on pad placement and settings to help you manage pain, reduce inflammation and support your recovery at home between treatments.

    • The protocol is based on “Neurological Overactivation: Cervical, Trapezius and Thoracic Regions. Which is a term used to describe a state where the nervous system in the neck (cervical), upper shoulders (trapezius) and mid-back (thoracic), becomes persistently over-excited and hypersensitive. Essentially, the nerves in these regions stay on "high alert," leading to chronic tension and pain even when there is no new injury.

Beginner Gym Program
TENS Protocol - For Hypersensitive

Here’s Some Helpful Resources That May Interest You

The following feature YouTube Channels & Content Creators offering evidence-informed resources within physiotherapy, rehabilitation, osteopathy, massage therapy, mental health, orthopaedics, fitness, strength & conditioning and well-being. Designed for clients, practitioners and anyone who is interested. These are led by professionals that align with NZBMA philosophies, being scientific principles, peer-reviewed research and clinical guidelines to support physical, emotional and rehabilitation needs and outcomes. Each includes a URL and has been selected based on professional evaluations, ensuring reliable, practical and accessible content for all to use at your disposal.

Whaowhia te kete mātauranga

    • Bob and Brad: Run by licensed physical therapists Bob Schrupp and Brad Heineck, this channel (over 5 million subscribers) offers pactical exercises for conditions like lower back pain, sciatica and joint stiffness. Their videos align with clinical guidelines for progressive loading and emphasise accessible patient education. URL: https://www.youtube.com/@BobandBrad

    • AskDoctorJo: Dr Jo, a Doctor of Physical Therapy, provides stretching and strengthening routines for injuries such as rotator cuff strains and plantar fasciitis. Videos include anatomical explanations and evidence-based protocols from rehabilitation studies on mobility restoration. URL: https://www.youtube.com/@AskDoctorJo

    • Physiotutors: Operated by physiotherapists Kai Sigel and Andreas Heck, this channel (over 800,000 subscribers) focuses on clinical assessments and treatment strategies grounded in peer-reviewed research, such as knee osteoarthritis management. It offers clear guidance for functional rehabilitation. URL: https://www.youtube.com/@physiotutors

    • Physio Fitness: Created by Tim Keeley, a senior physiotherapist, this channel delivers in-depth mobility, strength and injury prevention programs. Content includes biomechanical principles and tool-based interventions like foamrolling, ideal for progressive exercise plans. URL: https://www.youtube.com/@physiofitnessau

    • The Movement Fix: Dr Ryan DeBell explores movement patterns in rehabilitation and functional fitness, addressing complex restrictions with biomechanical research. It provides clients with insights to improve mobility and reduce injury risk. URL: https://www.youtube.com/@TheMovementFix

    • John Gibbons: Associated with RockTape, this channel offers osteopathic manipulative techniques for spinal alignment and soft tissue release, rooted in established osteopathic principles. It’s a reliable resource for holistic manual therapy approaches. URL: https://www.youtube.com/@JohnGibbonsBodymaster

    • International Academy of Osteopathy: Provides tutorials on clinical osteopathic skills, including cranial and visceral techniques, based on European standards. It supports comprehensive recovery strategies for clients. URL: https://www.youtube.com/@IAOsteopathy

    • Massage Sloth: Created by Til Luchau, a certified advanced Rolfer, this channel focuses on precise massage techniques for pain relief in areas like the neck and shoulders, incorporating fascial release methods supported by manual therapy research. URL: https://www.youtube.com/@MassageSloth

    • Rebel Massage Therapist: Offers technique-driven content for pain management and recovery from repetitive strain injuries, including self-care routines grounded in evidence from manual therapy trials. URL: https://www.youtube.com/@RebelMassageTherapist

    • Julia Kristina Counselling: Led by Julia Kristina, a registered clinical counsellor, this channel addresses emotional aspects of recovery, such as mindset shifts for chronic pain, using cognitive-behavioural therapy frameworks supported by psychological research. URL: https://www.youtube.com/@juliakristina

    • Kati Morton: A licensed marriage and family therapist, Kati provides content on emotional triggers in recovery, like anxiety during post-surgical rehabilitation, integrating therapeutic evidence for psychological barriers to physical health. URL: https://www.youtube.com/@Katimorton

    • Psych2Go: Uses animated content to explain mental wellness concepts, such as stress-induced muscle tension, based on psychological research. It makes complex topics accessible for clients managing emotional recovery aspects. URL: https://www.youtube.com/@Psych2Go

  • Orthopaedic special tests are standardised procedures for evaluating musculoskeletal injuries, supported by systematic reviews for moderate diagnostic accuracy when part of comprehensive assessments. The following YouTube channels deliver evidence-informed instructional videos on these tests, including indications, techniques and interpretations, aligning with clinical guidelines.

    • Physiotutors: Kai Sigel and Andreas Heck present over 500 videos on special tests for joints, incorporating sensitivity and specificity data from meta-analyses. For example, their Neer impingement test video details subacromial pathology assessment (79% sensitivity). URL: https://www.youtube.com/@physiotutors

    • Clinical Physio: Led by Jarrod Cleary, this channel (over 100,000 subscribers) offers concise reviews of tests like the FADIR manoeuvre for hip labral tears, supported by evidence from the Journal of Orthopaedic & Sports Physical Therapy on inter-rater reliability. URL: https://www.youtube.com/@ClinicalPhysio

    • E3 Rehab: Curated by Doctor of Physical Therapy, including Jordan Metzl, this channel focuses on research-driven assessments for sports injuries, such as the hop test battery for post-ACL reconstruction (85% return-to-sport prediction accuracy). URL: https://www.youtube.com/@E3Rehab

    • Ortho TV: Compiles surgical and rehabilitative perspectives on tests like the Ottawa ankle rules (99% sensitivity for fracture exclusion), incorporating radiographic correlations to support non-invasive evaluation techniques. URL: https://www.youtube.com/@OrthoTVOnline

  • These channels deliver instructional content grounded in scientific research, such as progressive overload principles, aligned with guidelines from the American College of Sports Medicine and the like. Additionally, most are curated by certified professionals to support evidence-informed physical development.

    • Firstly,Connor Moore: Created by Connor who is a well-known professional in exercise physiology, manual therapy, S&C and movement education, within his video’s he provides a minimum of two evidence-based exercises to address the region or joints being targeted. The content focuses on practical, biomechanically informed techniques to improve mobility and reduce discomfort, aligning with principles from physical therapy and rehabilitation research. Suitable for those seeking accessible self-management strategies for movement and mobility issues. This video is one of Wayne’s Favourites: How To Fix A Clicking or Popping Hip (YouTube Video) URL: https://youtu.be/z7Qb2Dsj8Cs

    • Renaissance Periodization: Dr. Mike Israetel, a sport physiologist, provides periodized training templates for hypertrophy and strength, backed by dose-response studies in the Journal of Strength and Conditioning Research (3.8 million subscribers). URL: https://www.youtube.com/@RenaissancePeriodization

    • Starting Strength: Founded by Mark Rippetoe, an exercise physiologist, this channel disseminates barbell protocols like squat progressions, emphasising biomechanical efficiency for novice lifters (over 300,000 subscribers). URL: https://www.youtube.com/@StartingStrength

    • Garage Strength: Operated by Dane Miller, a certified strength and conditioning specialist, features hybrid athlete routines with Olympic lifts, backed by research on concurrent training interference effects. URL: https://www.youtube.com/@GarageStrength

    • Jeff Nippard: A biochemist and natural bodybuilder, Jeff curate’s workout blueprints informed by electromyography studies on muscle activation, offering minimalist protocols for adherence (millions of views per upload). URL: https://www.youtube.com/@JeffNippard

    • Jeremy Ethier: A kinesiologist, Jeremy produces content on optimised rep schemes for muscle growth, drawing from hypertrophy threshold studies (over 7 million subscribers). URL: https://www.youtube.com/@JeremyEthier

    • Natacha Océane: A biophysicist and former athlete, Natacha debunks ergogenic aid myths through systematic reviews, supporting sustainable programming with analytical videos. URL: https://www.youtube.com/@NatachaOceane

    • Barbell Medicine: Directed by Dr. Jordan Feigenbaum, a medical doctor, this channel offers evidence hierarchies for load management, aligned with autoregulation research in the Strength and Conditioning Journal. URL: https://www.youtube.com/@BarbellMedicine

    • Muscle and Motion: Developed by anatomists, this channel illustrates joint kinematics through 3D modelling, informed by cadaveric studies (1.3 million subscribers). It aids client self-assessment of movement deficits. URL: https://www.youtube.com/@MuscleandMotion

    • Precision Movement: Curated by Eric Wong, a corrective exercise specialist, demonstrates mobility drills for pelvic alignment, supported by kinematic analyses in Physical Therapy in Sport. URL: https://www.youtube.com/@PrecisionMovement

    • Movement Science: Produced by biomechanics researchers, explores gait retraining protocols validated by trials in Gait and Posture for reduced joint loading. URL: https://www.youtube.com/@MovementScienceOfficial

    • ATHLEAN-X: Hosted by Jeff Cavaliere, a physical therapist and strength coach, details corrective exercises for scapular stability, grounded in electromyographic data (14 million subscribers). URL: https://www.youtube.com/@athleanx

    • Wenning Strength: Led by Matt Wenning, a world-record powerlifter, presents deadlift variations with force-velocity profiling from biomechanics literature. URL: https://www.youtube.com/@WenningStrength

    • NSCA: The official channel of the National Strength and Conditioning Association, disseminates position stands on youth training, corroborated by paediatric exercise physiology reviews. URL: https://www.youtube.com/@NSCAofficial

    • HonorHealth: Led by Todd LaPorte, integrates wellness into healthcare delivery, including the Blue Zones Project in Scottsdale, promoting longevity through evidence-based lifestyle modifications. URL: https://www.youtube.com/@HonorHealth

    • Priority Health: Praveen Thadani directs population health strategies, including fitness courts and the MyStrength program, reducing emergency visits through $14 million in grants. URL: https://www.youtube.com/@PriorityHealth

    • Fitness Ventures: Eugene Pallisco advocates for community-driven exercise experiences, aligning with 2025 fitness trends projecting a $9 trillion global health market. URL: https://www.youtube.com/@FitnessVenturesLLC

    • Dr Kevin Wilk: A sports rehabilitation leader with 39 years of experience, develops protocols for orthopaedic recovery, contributing to peer-reviewed outcome studies. URL: https://www.youtube.com/@kevinwilkdpt

    • Dr Charlie Weingroff: A Doctor of Physical Therapy, specialises in load management and movement optimisation, integrating athletic training principles. URL: https://www.youtube.com/@CharlieWeingroff

    • Dr Erson Religioso III: Founder of Modern Manual Therapy, shares self-treatment strategies for chronic pain, backed by over 250 peer-reviewed publications. URL: https://www.youtube.com/@ModernManualTherapy

    • Andreas Heck and Kai Sigel (Physiotutors): Establish online physiotherapy education standards, covering neurology and pathology with 85 million YouTube views. URL: https://www.youtube.com/@physiotutors

    • Daniel Pink: Bestselling author of Drive, examines motivation psychology to enhance productivity, supported by behavioural economics research. URL: https://www.youtube.com/@DanielPinkOfficial

    • Leigh Elena Henderson: Host of HR Besties Podcast, provides HR strategies for well-being, improving retention by 10% in wellness-focused cultures. URL: https://www.youtube.com/@HRManifesto

    • Roxanna Gapstur: CEO of WellSpan Health, implements diversity-focused programs and neighbourhood hospitals, achieving top quality scores in value-based care. URL: https://www.youtube.com/@WellSpanHealth

    • James Laughlin: A motivational leader and bestselling author, focuses on high-performance strategies. James is based here in CHCH and is a friend of NZBMA, we strongly suggest in emerging with his content as (hand down) it will help. URL: https://www.youtube.com/@JamesLaughlinOfficial

Here’s Wayne’s top picks!  Tūwhitia te hopo, mairangatia te angitu.

Understanding Pain: Pain is complex, influenced by both physical and emotional factors, and understanding it is key to effective management and recovery. Gaining insight into the science of pain helps reduce fear, build resilience, and empower you to make informed choices about your well-being. Click here for a video by Dr Lorimer Moseley on pain and the brain

The Body Keeps the Score: With the use of The Body Keeps the Score by Dr. Bessel van der Kolk offers a groundbreaking book that explores how trauma impacts the mind and body. It offers invaluable insights into understanding and healing from trauma through innovative approaches, making it a must-read for anyone on their journey to recovery and self-awareness. Click here to purchase this book

Understanding ACT with The Happiness Trap: The Happiness Trap is an excellent introduction to Acceptance and Commitment Therapy (ACT), offering practical insights into embracing life’s challenges and focusing on what truly matters. It reframes the pursuit of happiness, helping you build resilience, accept difficult emotions, and commit to meaningful actions for a richer, more fulfilling life. Cleck here for the audio/Youtube

Self-Massage Techniques for Home Care: Take charge of your wellness with simple self-massage techniques designed for home use. Using tools like foam rollers, massage balls, or your hands, you can target muscle tension, improve circulation, and reduce stress anytime. Self-massage is an effective way to enhance relaxation and recovery—perfect for complementing your professional treatments! Click here for a easy to follow video

Self-Massage Techniques for Home Care: Take charge of your wellness with simple self-massage techniques designed for home use. Using tools like foam rollers, massage balls, or your hands, you can target muscle tension, improve circulation, and reduce stress anytime. Self-massage is an effective way to enhance relaxation and recovery—perfect for complementing your professional treatments! Click here for a easy to follow video

Your Guide to High-Performance Living: Meet James Laughlin, the #1 best-selling author of Habits of High Performers, a seven-time world champion and a high-performance leadership strategist who’s helped everyone from elite athletes to CEOs conquer their goals. With a knack for turning underdogs into champions and a proven track record in challenging environments (yes, even Antarctica!), James brings practical, science-backed strategies to empower your wellness journey. Through his top-ranked Lead on Purpose podcast and transformative coaching, he’ll inspire you to move better, think bigger and thrive. Because who says you can’t deadlift your dreams while mastering your mindset? Click here to learn more

NZBMA hopes the information proved on this page is useful, helpful and is a good resoure for your commitment to overall wellbeing. As always ngā mihi nui (thank you) for all the continued support. Ka kite anō

Ko te manu e kai ana i te miro, nōna te ngahere, ko te manu e kai ana i te mātauranga, nōna te ao