CJS Muscle Therapy

22/12/2025

Reduce Upper Back Discomfort by Strengthening Your Deep Cervical neck Flexors 💪🧠

Did you know your deep cervical neck flexors play a huge role in how your upper back feels?

When these small but powerful muscles are weak, your head can drift forward, putting extra strain on your upper back and creating tightness and discomfort.
Strengthening them helps improve posture, reduce tension, and support a healthier spine overall.

Want to learn how to activate and strengthen them properly?
👉 Watch my full video here: https://www.youtube.com/watch?v=R_8vJusGYaQ

A few minutes of the right exercises can make a big difference! Let me know if you feel the change. 💥

A great, simple exercise for anyone who suffers from chronic neck pain. The DCF (deep cervical neck flexors) are often weak in many people and this can be ca...

15/12/2025

A couple of weeks ago I took some time out and escaped to the New Forest. I didn’t capture many photos because I was too busy soaking up the scenery, but it was the perfect reminder of how important it is to switch off and recharge. 🌿✨

Taking care of your body and mind matters. Make time to rest.

08/12/2025

Don’t let pain put your life on pause.

If an injury is holding you back, now’s the perfect time to book that much-needed sports massage.

CJS Muscle Therapy is open until Friday 19th December and will reopen on Monday 5th January 2026.

Get your session booked and start feeling your best again! 💪✨

01/12/2025

'Swimming against the current is like fighting against life itself. Let yourself be carried by the currents of life. You cannot control where the water takes you, but you can control how you react to it.'

17/11/2025

👣 Did you know…?

You need around 10 degrees of ankle dorsiflexion (that’s when you bring the top of your foot towards your shin) for a smooth and efficient gait cycle 🏃‍♂️💨

When you have less than this, your body has to find a way to compensate — and that can cause a ripple effect up the chain:
⚡ Knee pain
⚡ Hip discomfort
⚡ Lower back tension

Your ankles might be small, but they play a huge role in how the rest of your body moves!

💡 What can help?

✅ Regular ankle mobility work
✅ Calf stretching and strengthening
✅ Soft tissue release or sports massage for tight calves
✅ Functional movement retraining

Small improvements in ankle mobility can make a big difference in your movement, comfort, and performance 👟

10/11/2025

💪 Shoulder pain slowing you down?

You might be dealing with shoulder tendinopathy — one of the most common causes of shoulder pain in active people and desk workers alike.

🩻 It happens when the tendons around the shoulder (often the rotator cuff) become overloaded, irritated, or weakened over time — usually from:

Repetitive overhead movements (lifting, throwing, swimming) 🏋️‍♀️

Poor posture or shoulder mechanics 💻

A sudden increase in training load 🚀

⚠️ Common signs include:

Dull, aching shoulder pain (especially lifting the arm)

Pain lying on that side at night

Stiffness or weakness in the shoulder

💡 What helps?

✅ Relative rest — don’t stop moving, but ease off painful loads
✅ Targeted exercise — strengthening and mobility are key
✅ Sports massage or soft tissue therapy — helps manage pain, improve movement, and support rehab
✅ Gradual load progression — tendons love consistency, not surprises!

💬 If shoulder pain is haunting your workouts or your sleep, don’t ignore it — early management makes all the difference.

💆‍♂️ Book in for an assessment or sports massage and let’s get your shoulder moving comfortably again!

03/11/2025

🚂'If you get on the wrong train, get off at the nearest station; the longer it takes you to get off, the more expensive the return trip will be.'

Japanese saying

27/10/2025

⏰ As the clocks have now changed and the weather turns…
It’s a great time to think about where you’re running 🏃‍♀️🏃‍♂️

Grass and trails can feel softer and more forgiving than tarmac — but they also bring challenges: uneven ground, slippery patches, and hidden dips that can catch you off guard 👣

🔹 Inversion sprains (when the foot rolls inwards) are the most common type of ankle sprain (most specifically the ATFL).

Why? The anatomy of the ankle means the outer ligaments are more exposed to injury via overstretching.

💡 Tips to help prevent inversion sprains:

Warm up properly before running 🧘

Strengthen the muscles around your ankle and lower leg (think peroneals and tibialis anterior/posterior)

Work on your balance and proprioception (try single-leg stands or wobble boards)

Wear shoes that suit your running surface and offer good lateral support

Pay attention to the terrain — especially when it’s wet or uneven!

A little awareness goes a long way to keeping you upright, moving, and injury-free this season 🍂

22/09/2025

🌀 Trust in your body's ability to innately heal itself. 🌀

Your body is incredibly intelligent.
It knows how to repair, restore, and rebalance—sometimes, it just needs the right support.

Soft tissue therapy doesn’t force change; it guides it.
With gentle, skilled hands, we help reduce tension, decrease pain, and create the space your body needs to do what it does best: heal.

Be patient. Be kind to your body. Trust the process.

15/09/2025

🌧️ Every raindrop raises the sea. 🌊

Recovery doesn’t happen overnight—it happens step by step, rep by rep, session by session. Even the smallest effort today brings you closer to where you want to be tomorrow.

Whether it's that first pain-free step, a small increase in range of motion, or just showing up—it counts. It all counts. 💪

Trust the process. Honour the progress. Keep going.

08/09/2025

Dry Needling for Soft Tissue Injuries? Absolutely.

Whether you're dealing with:
🔹 Muscle tightness
🔹 Tendon pain
🔹 Trigger points
🔹 Overuse injuries

Dry needling can help by:
✅ Releasing trigger points
✅ Encouraging increased blood flow and healing
✅ Reducing pain and inflammation
✅ Restoring normal movement

It’s a powerful tool in recovery — especially when combined with proper rehab and soft tissue therapy.

💬 Curious if it’s right for you? Let’s chat.

01/09/2025

🧩 One type of therapy approach doesn’t fit all.

Just because it works for someone else doesn’t mean it’s right for you.

Just like…
“The same boiling water that softens the potato, hardens the egg.” 🥔🥚

⚠️ Different bodies.
⚠️ Different injuries.
⚠️ Different goals.

The key? A tailored approach that meets your unique needs — not a one-size-fits-all plan.

👣 Move smarter. Not just harder.