David Beckham’s long-time osteopath James Davies believes most injuries are built through daily habits – not one bad workout. He shares a simple 10-minute routine to help you move better, recover faster and stay injury-free
We’ve all heard of the phrase ‘work smarter, not harder’, but rarely do we seem to pay attention! Instead, we so often push ourselves and cause injury – or expect our bodies to do difficult exercise after not moving from our desk all day. There still seems to be so much martyrdom when it comes to working through injury or regular pain in training.
According to James Davies, Sunday Times bestselling author, leading osteopath and athletics coach, a combination of lack of daily movement and pushing too hard is what causes so many common exercise related injuries and daily aches and pains. “Most people don’t get injured from one bad session,” says Davies. “It builds over time.”
Davies has been working with David Beckham for over two decades, helping him manage fitness and recover from injuries. “You sit all day, your hips tighten, your posture drops, your muscles switch off. Then you go to the gym and ask your body to perform at a high level,” he says. “That’s when the lower back, hips, and shoulders start to take on too much load.”
Davies specialises in helping people move better, recover faster and improve performance through science-led techniques. “My focus is simple. Help people move better, reduce pain, and build stronger, more resilient bodies through daily habits.”
Common mistakes that can lead to pain
Most of us experience some aches and pains at different points in our life – and they can be really frustrating. Injury so often happens when you’re just trying to get back into exercising too, which can feel like a real set back.
Davies says that “doing too much too quickly” is a very common mistake that can lead to problems in the body. Other mistakes include skipping a warm up, letting your form drop when you’re tired, sitting all day, then training hard and ignoring that early tightness or discomfort.
None of us want to have these setbacks, and they can be really discouraging when you’re trying to work towards a goal. This is why Davies recommends a daily routine to help your body stay as fluid as possible and give yourself the best chance of being injury free.
According to Davies, just 10 mins a day can stave off pain. “There are 144 ten minute blocks in a day,” he says. “You do not need all of them, you just need one used properly. That is where people start to change their body and their lifestyle.”
The simple 10-minute daily reset (Body in 10® method)
“This is about using just 10 minutes a day to reset your body,” says Davies on his movement recommendations. Here’s his five step guide to reset your body, improve movement and reduce pain.
1. Loosen up your body (2 minutes)
Swing one leg forwards and backwards, 10 times each side
Rotate your upper body left and right, 10 times
Roll your shoulders forwards and backwards, 10 times each
2. Switch your muscles on (2 minutes)
Lie on your back, feet flat. Lift your hips up, squeeze your glutes, lower slowly. 10 reps
Lift one arm and opposite leg, swap sides. 10 each side
Sit or stand tall and pull your shoulders back and down. Hold 5 seconds, repeat 5 times
3. Build strength (2 minutes)
Sit down and stand up from a chair slowly. 10 reps
Step forward into a small lunge, return. 5 each side
4. Take pressure off your spine (2 minutes)
Kneel and sit back towards your heels with arms stretched forward. Hold 30 to 60 seconds
Or gently hang or lean back holding something stable
5. Release tight areas (2 minutes)
Use your hands or a massage gun on glutes, lower back, upper back, shoulders
Use your finger pads to make small circular movements over tight spots
You can use a bit of oil or just simple rubbing, find what works for you
Spend 20 to 30 seconds on each area
This is not just about loosening the body, it helps you feel where the tension is
Most people avoid touching these areas but it is both therapeutic and diagnostic, it shows you exactly where your body is tight or working too hard
What should you do if you have aches and pains?
Aside from doing this 10 minute daily routine, if you are experiencing back pain, you should avoid heavy lifts and explosive movements if they aggravate symptoms, especially early on, says the celebrity osteopath. “That includes heavy deadlifts and squats. Adjust training rather than stopping completely,” suggests Davies.
“In most cases, [you should exercise with an injury] but keep it controlled and within pain free limits,” says Davies. “Movement often helps recovery more than complete rest.”
If you’re concerned about your pain or injury, it’s important to get assessed early, says Davies. You might be recommended specific exercises or treatment which are tailored to your symptoms so it’s important to get an accurate diagnosis. “Understanding the cause makes it much easier to fix and prevent it getting worse,” he says.
- James Davies’s second book Back in Ten is available now.
