Biomechanics and a healthy body by expert Mark Rahaman
Modern life places enormous strain on the body. Hours at a desk, long commutes and hurried exercise routines all contribute to the quiet epidemic of lower back, shoulder and knee pain. For many people the cause is not age or fitness but a hidden imbalance. When the gluteus muscles stop working as they should, the body begins to compensate, and that compensation often leads straight to discomfort, stiffness and recurring injury.
Biomechanics specialist Mark Rahaman is working to change that. Drawing on techniques once reserved for Olympians and elite athletes, he helps people understand how their bodies move and how small corrections can transform daily comfort and long term mobility. His approach is built on intrinsic biomechanics, the science of how opposing muscles activate and release to create smooth, efficient movement. When that system falters the result is tightness, weakness and pain. When it is restored the body moves freely again.
This feature explores how targeted biomechanical exercises can help reset the body’s natural patterns. Rahaman offers simple routines that can be done at home or at a desk and explains why the right sequence of release, stretch and activation can make such a difference. For those seeking deeper change, he also provides personal training and wellbeing coaching that builds strength and resilience from the inside out.
Help alleviate back, shoulder and knee pain with biomechanics and wellbeing specialist Mark Rahaman
Lower back, shoulder and knee pain
“Many people are walking around with some kind of muscle imbalance which can cause your gluteus muscle to not function properly causing lower back, shoulder and knee pain. When most people exercise they usually talk of stretching, core stability, strength work and warming up is good but there is a missing link that can be found on a biomechanics program like i-move freely. This kind of bio mechanics program was previously only available to elite athletes and Olympians. These tried and tested series of techniques can be done within your training session at home or even at your desk for faster results.”
Science of how the body functions during movement and performance
“Intrinsic biomechanics is the science of how the body functions during movement and performance. So for the body to perform a movement a set of muscles will need to go to work to perform this movement while an opposing set of muscles relax to allow the movement. When this all works without dysfunction we have better movement and muscles that actually work so not only do we move more freely we also develop fewer injuries. Essentially what the biomechanics does is stop muscle or nerve tightness.”
“I have worked with Mark for more than ten years as my trainer and biomechanics coach. I spend long hours at a desk and often take long haul flights, which can leave my lower back aching and tight. The programme he uses has made a real difference. I feel stronger, move more easily and recover more quickly after travel. I also had a hamstring sports injury which he helped me to rehabilitate fully. Mark is precise, practical and clear in his explanations and also very understanding if you are below par. I trust his judgement and would recommend him to anyone who wants an educated, informed approach to looking after their body.” Karen Jones, Citywealth
Exercises
Releasing the gluteus (butt) muscle
“First sit on a chair and lift your knee towards your chest, clasp both hands behind your thigh. Press your leg into your hands with only 20% of your maximum effort. Hold for 20 seconds. Perform four sets on each leg. Make sure your leg doesn’t move.”
Next stretch your gluteus muscles
“Lying on your back pull one knee into your chest using both hands. Hold for 20 seconds. Perform one set on each leg. We now want to work the opposing muscle group to the gluteus the hip flexors. Lying on your back tie a resistance band around your foot and raise your knee in towards your chest or create some resistance with your hand placed on your thigh resisting your leg as it moves up toward your chest. Perform 8 to 10 repetitions. Perform one set.”
“Now we will work the gluteus muscles lying on your back with your knees bent lift your hips off the ground into a bridge exercise. Perform eight to ten repetitions. Perform one set. This routine can be done without a warm-up before your training session or even at your desk with a bit of modification.”
“For this to begin to be effective you will need to perform at least four, if not more, sessions. However once learned, it is a strategy for life.
Personal training and wellbeing coaching
Mark also offers one-to-one personal training and wellbeing coaching sessions for short-term goals or longer. For more details Contact Mark Rahaman Dip PT IIST IIHHT BBBC UKSCA. 07956 239690 or E mail mark@marktfitness.com
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Key Takeaways
- Modern life causes muscle imbalances leading to lower back, shoulder, and knee pain.
- Biomechanics specialist Mark Rahaman teaches targeted exercises for restoring body balance and function.
- Intrinsic biomechanics improves efficiency in movement, reducing tightness and risk of injury.
- Simple routines are suitable for home or office, promoting better mobility without requiring special equipment.
- Mark Rahaman offers personal training and wellbeing coaching for those seeking deeper change.
A. Intrinsic biomechanics is the study of how the body functions during movement. It examines how one group of muscles works while its opposing group relaxes to allow smooth, efficient motion. When this system is working correctly the body moves freely and the risk of injury is reduced.
A. Traditional exercise focuses on stretching, strengthening and core work. Biomechanics looks at the sequence behind those movements. By correcting dysfunctional patterns it improves muscle activation and reduces nerve tightness before pain develops.
A. Anyone experiencing everyday discomfort, stiffness or reduced mobility can benefit. These techniques were once used mainly by elite athletes but are now accessible to people who want to move better at work, in training or in daily life.
A. Yes. The glute release, stretch and activation routine can be completed without equipment and adapted to a sitting position. This makes it suitable for office workers as well as people training at home.
A. Mark Rahaman recommends at least ten sessions to begin seeing improved function. Regular practice helps restore proper muscle activation and gradually reduces pain.
A. No. It enhances it. By improving how the body moves, biomechanics prepares the muscles and joints for safer, more effective training.
A. Yes. Mark Rahaman provides one to one personal training and wellbeing coaching for both short term goals and long term programmes.
