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Healthy Street

Healthy Street


The Erector Spinae muscle group is the biggest tool in your arsenal against fighting the human arch-nemesis known as gravity. This is a large muscle group in your back that is responsible for a whole lot!

So let’s learn about how they work and what can happen if they start losing their battle.

Your Erector Spinae muscles consist of three muscles: the Iliocostalis, Longissimus, and Spinalis.

Running parallel to the spine, the erectors span from the base of the skull to the pelvis. The primary function of the Erector Spinae muscle group is to hold us upright, hence the name erect! But if you’re sitting for long periods of time with poor, leaned over posture, those muscles are going to be in a lot of pain.

▶️ The Erector Spinae Muscles


This helps you look up with your head, and turn it side to side. It’s the smallest of the three muscles, and it sits closest to the spine. It is divided into three sections: the Thoracis, Cervicis, and the Capitis.


This helps turn the head to the sides as well. But it also enables you to bend to the sides and extend the spine. It also has three sections (much like the Spinalis): the Thoracis, Cervicis, and the Capitis.


This muscle group also helps bend to the side and extend the spine. It also has three parts to it, though slightly different names than the previous two sections: the Lumborum, Thoracis, and the Cervicis.

Strengthen, Don’t Stretch!

These muscles already get stretched all day! If you think you may have weak or dysfunctional Erector Spinae muscles, there are a few straightforward ways to start rebuilding strength.

First and foremost is to work on improving your posture by sitting tall and not slouching throughout your day. This is going to be very difficult at first, so don’t beat yourself up about it. Just continually bring attention to your posture throughout the day, and if you find yourself slouching, remember to sit tall again. Think about pulling your head back, like you are eavesdropping on a conversation behind you. The simplest exercise for recruiting the spinal erectors is known as a superman.

🔑 To perform the Superman's Exercise:

Lay face down on a mat or flat surface, with arms outstretched.
Keep your hands and arms straight throughout the exercise.
Raise your hand and legs 4-5 inches off the ground.
Hold for 5 seconds, then return to starting position.

Source: MoveU, Pop workouts

Healthy Street

Healthy Street


The Erector Spinae muscle actually consists of three columns of muscles, the Iliocostalis, Longissimus, and Spinalis, each running parallel on either outer side of the Vertebra and extending from the lower back of the skull all the way down to the Pelvis.

The Erector Spinae provides resistance that assists in the control action of bending forward at the waist as well as acting as powerful extensors to promote the return of the back to the erect position. During full flexion (i.e., when touching fingertips to floor), the Erector Spinae Muscles are relaxed and strain is borne entirely by ligaments of back, however on the reversal of the movement, the Erector Spinae in conjunction with the Hamstring muscles and Gluteus Maximus muscles (buttocks) is primarily responsible for the extension of the back (straighten the spine) as well as more specific movements such as the extension of the neck and sidewards movement of the head.

The furthest from the Vertebra of all the Erector Spinae muscles the Iliocostalis muscle is chiefly responsible with assisting extension and laterally flex of the vertebral column, maintaining erect posture as well as bending the vertebral column to the same side. The Iliocostalis Muscles origin attachment point is the Lumbosacral Fascia, the inferior 6 ribs (thoracis) and ribs 3 to 6 (cervicis). The insertion attachment points are the angles of ribs 7 to 12 (lumborum and thoracis); transverse processes of cervical C6–C4 (cervicis).

The Longissimus Dorsi Muscle the longest of the back and is made up of 3 distinct parts, the Capitis, the Cervicis and the Thoracis.

1. The Capitis Muscles are used to hold the head erect as well as rotating toward the same side of the muscle that is contracting. The origin attachment points are from the lateral of the top four and it’s insertion point is mastoid process of the skull.

2. The Cervicis Muscles are responsible for bending the top of the neck and assist in keeping the cervical spine erect. The origin point from narrow tendons from the lateral of the top four and it’s insertion points are from the lateral of the cervical vertebra 2 through till 6.

3. The Thoracis Muscles assists in the motion of backward and sidewards bending, keeping the spine erect and pulling the ribs downward to help with breathing. It’s origin attachment point is from the Lumbosacral Fascia and it’s two insertion points are the transverse processes of the , and laterally the lower nine or ten ribs, just where they begin to curve away from the spine.

The Spinalis muscles are the closest to the Vertebra of all the Erector Spinae muscles and consists of two muscles, the Cervicis and the Thoracis.

1. The Spinalis Cervicis origin points are from the lower ligamentum nuchae: spinous processes of C6 or C7 and the insertion point of attachment is the spinous process of the axis. The Spinalis Cervicis Muscles work closely with the Spinalis Thoracis muscle to extend and laterally flex vertebral column such as when you try to stand tall to increase your height by extending the gap between your.

2. The Spinalis Thoracis origin points are from the inner portion of the Lumbosacral Fascia as well as from the spinous processes of T11 to L2. It’s insertion points are most if not all of the spinous processes of the upper from T2 to T8. The Spinalis Thoracis muscle work closely with the Spinalis Cervicis muscles to extend and laterally flex vertebral column such as when you try to stand tall to increase your height by extending the gap between your.

Tomorrow a post on how to STRENGHTEN YOUR ERECTOR SPINAE MUSCLES. Stay tuned.

Healthy Street

Healthy Street



Many women carry their handbags on one shoulder, and they tend to favour the dominant, stronger, or non-injured one. Even if the bag is empty and very light, the natural slope of the shoulder means they are going to have to elevate the scapula/shoulder girdle with contraction of the upper shoulders and neck to prevent the bag from sliding off. This isometric contraction overuses and abuses the muscles of the neck. If the bag is heavy, it's even worse because a more powerful muscular contraction is needed, and the strap of the bag digs into the musculature of the shoulder, causing direct physical irritation and cutting off local blood circulation.


Due to your body’s efforts to redistribute the extra weight, your muscles tense more and as such become stiff. The trapezius muscle and the muscles that go from your shoulder to the base of your neck, which sits on top of your shoulders, may spasm and therefore tighten, resulting in a lot of stiffness in the upper back, shoulder area and neck. This may lead to pain when turning your head and the development of arthritis in the lower neck. Some may even develop tension headaches from constantly carrying heavy handbags. As the muscles in your shoulder and neck area spasm, it can result in pain from the back of your skull that radiates around to the front.


It's better to either wear the bag across the body or to use a backpack.





The gluteus maximus attaches from the posterior iliac crest, posterolateral sacrum, and coccyx to the Iliotibial band and the gluteal tuberosity of the femur.
It is superficial for its entire course and it covers most of the posterior aspect of the gluteus medius.
The gluteus maximus crosses the hip joint posteriorly with a vertical direction to its fibers, so in the sagittal plane it extends the thigh at the hip joint and posteriorly tilts the pelvis at the hip joint.
In the frontal plane, the upper fibers abduct and the lower fibers adduct the thigh at the hip joint (open-chain).
In the transverse plane, it laterally rotates the thigh at the hip joint (open chain).

The gluteus medius can be looked at as the “deltoid of the hip”.
It attaches proximally to the iliac crest and distally to the greater trochanter of the femur.
The anterior fibers flex, abduct, and medially rotate, the middle fibers abduct and the posterior fibers extend, abduct, and laterally rotate.

The gluteus minimus can also be looked at as the “deltoid of the hip”. Just a smaller one than the gluteus medius.
It attaches proximally to the ilium and distally to the greater trochanter of the femur, deep to the gluteus medius.
The anterior fibers flex, abduct, and medially rotate, although the medial rotation component of the minimus is particularly strong because of the orientation of the fibers, the middle fibers abduct and the posterior fibers extend, abduct, and laterally rotate.

The glutes are main stabilizer of the pelvis and also help level it - therefore they control every joint below them, including the ankle/foot. They are essential for hip, pelvis and low back stability and balance each time our foot hits the ground!

As you can see in Pic 1, the glutes act to counteract anterior pelvic tilt (and the associated low back hyperextensjon). The glutes and core work together so we can brace efficiently when we need to, in order to create a neutral stable spine and torso.

A neutral braced spine means efficient power output, efficient movement, more mobility, better posture, less prone to pain/injury!
#physiotherapy #osteopathy #anatomy #yoga

The Bowen Hub

The Bowen Hub





There are 6 🗝 structures which from my own treatment experience you should always keep in mind and work on if you suffer from back and leg pain: the QUADRATUS LUMBORUM (QL), the GLUTEUS MEDIUS et MINIMUS, the ILIOPSOAS, the PELVIC FLOOR, the MULTIFIDUS and the THORACIC DIAPHRAGM!

In this post I will focus on the first 3 mentioned above:

The QL is a low back stabilizer, helps to depress your ribs during exhalation, and acts to laterally flex and extend the lumbar spine.

The GLUTEUS MEDIUS/MINIMUS stabilizes the pelvis when you walk or run and abducts the leg away from the body.

The ILIOPSOAS (HIP FLEXOR) has a vital role in everyday activities like walking and running. It connects the spine to the lower extremity. It functions as a powerful hip flexor and a stabiliser of the spine and trunk during other movements. It has an important role with breathing as it attaches to the diaphragm and therefore gets affected during emotional and physical stress. Psoas is also known as the muscle of fear… Prolonged stress means a contracted or tight posas muscle!

When these muscles become tight or facilitated, they can cause intense back, pelvic, hip or leg pain, postural problems, breathing problems and stress related aches/pain. The pain you will usually feel where your glutes meet your low back at the top of your pelvis, but when bad enough, it can refer down the leg similar like sciatica.

The Iliopsoas and QL muscles are generally tight on most people in our sitting society. Both can compress the spine when they become tight! If both are on one side tighter than on the other it will compress on the same side of the spine and can damaging the joints on that side + squeezing the disc to the opposite direction.

Credit: Sports Physiotherapy Stefan Duell

#Physiotherapy #Osteopathy #Fisioterapia #Yoga #ManualTherapy #Osteopatia #Medicine #Gym #Therapy #PhysicalTherapy #Chiropractic #Pilates #Sportsmedicine #CrossFit #Blackroll #Training #Rehab #Acupuncture #Muscle #Fascia #Pain #Treatment #Anatomy #DryNeedling #Triggerpoint #Physiology #Backpain #Spine #Disc #Sportsinjury





As a follow up on my QL series I wanted to show how you can stretch the QL and help yourself in case you suffer from lower back pain.

Before you start stretching your QL always make sure you saw a health professional first who confirmed you doesn’t suffer of a herniated disc!!! Then the stretching is not for you as there is a totally different process of rehab for that!
Also make sure your health professional has cleared your hips and pelvis!
The stretching will bring the maximal effect if your health professional has freed your QL muscle from trigger points and tightness!

The QL is a muscle that can cause lower back pain from lack of stretching! It must be stretched daily, especially if you sit all day!

When doing these stretches for your tight QL keep these things in mind:
❗️Don’t do anything that causes you more pain.
❗️Don’t “push through” any pain.
❗️Go into each position slow and controlled. You should be able to breath normal during the entire stretching position.
❗️Hold these positions from 1-2 minutes at a time.

#Physiotherapy #SportsPhysiotherapy #Osteopathy #MyoFascialRelease #Therapy #Triggerpoint #Gym #Treatment #PhysicalTherapy #InjuryPrevention #Rehab #Medicine #Massage #Healing #Rolfing #Blackroll #Fascia #Fitness #Training #Yoga #QL #Pilates #CrossFit #Foamroller #FaszienTraining #Muscle #Pain #Warmup #Cooldown #Stretching

How To Realign Your Pelvis?
How To Realign Your Pelvis?

How To Realign Your Pelvis?

In order to realign your pelvis, you need to stretch the tight or overactive muscles, strengthen or activate the weak or inhibited muscles and also train your brain to keep the pelvis in the normal…

The Bowen Hub

The Bowen Hub

Back issues can be ADDRESSED by BOWEN THERAPY

Back issues can be ADDRESSED by BOWEN THERAPY






The heart (1, all numbers in the text refer to pic 2!) has obvious importance for sustaining life but it has a lesser known connection to the more “orthopedic” problems commonly seen amongst patients. Specifically, the fascial outer layering called the pericardium is directly connected to multiple tissues in the thorax and spine.

On the anterior is the connection to the sternum (2) via the superior and inferior sternopericardiac ligaments (3,4). Superiorly, the link is the cervico-pericardiac ligament (5), which is connected to the deep cervical fascia (green) and houses the trunk of the brachio-cephalic vein (6). Inferiorly, the pericardium directly connects to the diaphragm (7). Lastly, and perhaps most interesting, is the posterior-superior connection to the cervical spine. The Vertebro-pericardiac ligament (8) directly connects the heart to the anterior aspects of C6 and C7.

Tension on bones is not just muscular, but can be from visceral connections such as this. Tension in this tissue can contribute the anterior translation and sheer forces in the vertebrae and discs. This raises the question why we see so much degeneration, disc herniation and pain at the lower cervical spine. Perhaps a direct connection of cervical problems to poor breathing patterns? Maybe we can positively influence the heart via the neck as therapists? The anatomical LINKS provide us the possibilities!

How I manipulate the pericardium with a fascial recoil technique via the sternum you can see in my previous post. You can influence the pericardium via the superior and inferior sternopericardiac ligaments (3,4).

Credit: @AnatomyLinks
#Physiotherapy #SportsPhysiotherapy #Osteopathy

Healthy Street

Healthy Street


The psoas muscle may be the most important muscle in your body. Without this essential muscle group you wouldn’t even be able to get out of the bed in the morning!

In fact, whether you run, bike, dance, practice yoga, or just hang out on your couch, your psoas muscles are involved. That’s because your psoas muscles are the primary connectors between your torso and your legs. They affect your posture and help to stabilize your spine.

The psoas muscles are made of both slow and fast twitching muscles. Because they are major flexors, weak psoas muscles can cause many of the surrounding muscles to compensate and become overused. That is why a tight or overstretched psoas muscle could be the cause of many or your aches and pains, including low back and pelvic pain.

Structurally, your psoas muscles are the deepest muscles in your core. They attach from your 12th thoracic vertebrae to your 5 lumbar vertebrae, through your pelvis and then finally attach to your femurs. In fact, they are the only muscles that connect your spine to your legs.

Your psoas muscles allow you to bend your hips and legs towards your chest, for example when you are going up stairs. They also help to move your leg forward when you walk or run.
Your psoas muscles are the muscles that flex your trunk forward when bend over to pick up something from the floor. They also stabilize your trunk and spine during movement and sitting.
The psoas muscles support your internal organs and work like hydraulic pumps allowing blood and lymph to be pushed in and out of your cells.

During prolonged periods of stress, your psoas is constantly contracted.
The same contraction occurs when you:

▶️ Sit for long periods of time
▶️ Engage in excessive running or walking
▶️ Sleep in the fetal position
▶️ Do a lot of sit-ups


Izmir And Raiwind Road




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