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Physio-Sandra Costa Blanca

Casa
España
Albir
Physio-Sandra Costa Blanca

Swedish physiotherapist at Flexfit gym in Albir or your home.
-> HELFO GODKJENT
👉🏼Flexfit Physiotherapy

20/12/2025

🎄 Door 20: The Spinal Roll Down
Today’s gift is Spinal Mobility and core Activation 🤩Why do this daily?
🎀Release tension in your neck, shoulders, and lower back.
🎀Creates space between your vertebrae to relieve daily pressure.
🎀The final heart-opening stretch boosts circulation and lifts your mood.
🎀Aligns your posture and grounds your nervous system.
🎅🏽Make it a daily habit to stay as fluid and light as the holiday spirit!😊💝

15/12/2025

🎀 Advent Calendar Door #15: Mini-Ball Core & Stability! 🎁
It's time for 5 fantastic, targeted exercises using the Mini-Ball! I LOVE using the Mini-Ball for instability. It provides the perfect stimulus to fire up your deepest core muscles. You have to try these!
🎯 Your Challenge: Perform 8–12 slow, controlled repetitions for each of the five exercises. Repeat the entire circuit 2–3 times!
⭐Save this post for your next workout 😊

14/12/2025

🎄 Advent Calendar Door #14: The Gift of REST! 🎁
Today's health gift is all about active recovery: The Restorative Squat Pose!
This squat variation, with your head rested gently on the sofa, is a powerful move for physical and mental relief. Let go of the tension in your neck. Breathe deeply while you're stretching your hips and lower back.
😌Try to find 3 minutes today to just be in this position. Your body and mind will thank you!

13/12/2025

🎄 Advent Calendar Door #13: 4 letters for better posture!
Say goodbye to rounded shoulders, bad posture and pain in neck/shoulders with the YTWL exercise!
💪 How to Program It:
• Perform each letter (Y, T, W, L) for 10 seconds
• That’s one round! Rest briefly and repeat for 3 total sets.
📈 How to Progress:
1. Increase your hold time (e.g., 5 seconds at the top of each rep).
2. Switch to the harder prone (lying face down) or bent-over variations.
3. Add light resistance (1-3 lb weights or a mini-band).
👉🏽Consistency is key for better shoulder health and less neck pain! Try this before your next workout or coffee break❣️

11/12/2025

🧘‍♀️ Door 11: Unlock Your Hips in 10 Minutes! 👌
Sitting all day? This quick routine is your relief! Perform 10 reps of each of these 5 essential exercises and you'll have a powerful, 10-minute hip routine ready to go!
The Benefits of Opening Your Hips:
🦴 Reduced Lower Back Pain: Tension in the hips (especially the hip flexors) affects the lower back, often causing stiffness and discomfort.
🏃‍♀️ Improved Mobility & Movement: Better range of motion means deeper squats, easier runs, and overall smoother movement.
🧍 Better Posture: Open hips help stabilize your pelvis, allowing you to stand and sit taller
🩹 Injury Prevention: Flexible hips prepare your body better for exercise and reduce the strain on your joints.
🧠 Stress Relief: We often hold tension and stress in the hip area; releasing it can be incredibly grounding and calming.
⏰ SAVE IT for when you finally sit down tonight! Your hips will thank you.

Dirección

Carrer Pau Casals 8
Albir
03580

Teléfono

+34612427156

Página web

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