Your Wellness Nerd

08/10/2026

A Nature Communications study found that sleep loss was associated with greater social withdrawal and loneliness, while people viewing sleep-deprived individuals also reported feeling lonelier themselves.

The findings suggest that sleep may influence social connection as well as physical and mental well-being.

Poor sleep doesn't just make you tired - it makes you lonely, and the effect is contagious. Discover the science and how to protect yourself. Port Macquari

07/10/2026

Does cardio ruin your gains?

A systematic review and meta-analysis found that combining cardio and strength training did not significantly reduce muscle growth or maximal strength, although explosive strength may be affected when both are performed in the same session.

For most people, combining both forms of exercise remains a sensible approach, while those prioritising power may benefit from separating sessions by at least 3 hours.

Can you combine cardio and weights? Research shows what happens to muscle, strength and explosive power.

07/10/2026

Trouble getting those scapular muscles to work properly?

1. They may not be weak at all
2. You could just have a stiff upper back

Give this a go and see if it changes everything:

Physiotherapist Grant Frost explains how upper back stiffness can inhibit your scapular stabilisers and shares exercises to free up your back and strengthe

05/10/2026

Is stomach sleeping really causing your neck pain?

Sure, your neck has to tolerate hours of rotation, but clinically, it might be more important to understand what you did to your neck before your head even hit that pillow.

Read more:

Is stomach sleeping really bad for your neck? A physio explains why daytime posture matters more and shares 5 exercises for pain-free mornings.

04/10/2026

Treatment time: Loosen up those stiff ankles with the banded ankle stretch. Clinically one of the hidden underlying causes of so much knee, foot, ankle, and broader leg pain is a restricted ankle - more specially the ankle joint capsule. Give this a try and see how it makes you feel!

04/10/2026

Tight groins? Try this simple and effective wall groin stretch.

Just know that any groin muscle tightness is there for a reason - which I find the lower back or stiff hips typically at fault clinically.

04/10/2026

Does ice actually help after surgery?

A review of 28 randomised trials found small improvements in pain and range of motion, but limited evidence of meaningful benefits for swelling or function.

Ice may help with comfort, but perhaps not more than that.

A review of 28 trials found small benefits from icing after surgery, but limited evidence of meaningful improvements in recovery.

03/10/2026

A study of 44,161 US adolescents found that 77% reported insufficient sleep, while those sleeping 4 hours or less had nearly 3 times the odds of witnessing neighbourhood violence.

Here's the breakdown:

https://www.yourwellnessnerd.com/blogs/blog/how-sleep-impacts-teen-violence

02/10/2026

If your chest muscles keep feeling tight despite stretching, they may not be the whole story.

Physiotherapist Grant Frost explains the clinical pattern he has observed over 20+ years and why chest muscle tightness may ultimately be a consequence of a stiff upper back and poor daily sitting shapes and postures.

Why does chest muscle tightness keep returning? A physio explains why it might be an upper back problem and how to resolve it.

01/10/2026

Hamstring injuries are multifactorial, but after more than 20 years as a musculoskeletal physiotherapist, Grant Frost has repeatedly observed a strong relationship between recurrent hamstring problems and lower-back dysfunction.

Current research does not establish the lower back as a primary cause yet, but this clinical perspective explores why the spine, nervous system and trunk control may deserve more attention when trying to prevent and solve hamstring injuries.

Struggling with recurring hamstring tears? A physiotherapist reveals why the lower back is the hidden cause of hamstring injuries. Learn the link with scia