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Functional Therapy Personal Training Service

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South Hykeham
Functional Therapy Personal Training Service

Personal Trainer & Movement therapist, specialising in Low Back Pain, Injury Recovery & Hypermobility Conditions. Weight loss & Nutrition.

Here to help and support you on your health and wellness journey. Private, air conditioned training studio. Free car parking available

10/04/2026

Do you know what’s actually happening in your body during perimenopause/menopause… and how much control you still have over it?

▶️ Do you know that Strength Training during this stage of life is a major win?!

This phase isn’t just about hormones shifting — it’s about what your body starts to lose if we don’t actively support it.

⚠️ As estrogen declines, two major things begin to happen quietly in the background:
Bone density starts to decrease (increasing the risk of osteoporosis)
Muscle mass gradually declines (a process known as sarcopenia)
These changes don’t happen overnight — but over time, they can impact everything from strength and energy to balance, mobility, and long-term independence.

✋This is where strength training becomes one of the most powerful tools you have.
Not for aesthetics.
For protection.
For longevity & quality of life.

When you strength train, you’re sending a clear signal to your body to hold on to what matters.
💪 Helping to maintain and build muscle, slowing down and even reversing aspects of sarcopenia
🦴 Stimulating bone tissue, supporting bone density and reducing osteoporosis risk
✅ Improving joint stability and reduces injury risk
⚖️ Enhancing balance and coordination, helping to prevent falls
✅ Supporting metabolic health, including blood sugar regulation and energy levels
🧎‍♀️ Contributing to better posture, movement, and everyday function.

And these aren’t just “nice to have” benefits.
🔑 They are the foundations of staying strong, capable, and independent as we age.

Strength isn’t just about lifting weights in the gym.
It’s about being able to move through your life with confidence.
▶️ Getting up from the floor.
▶️ Carrying your shopping.
▶️ Protecting your bones.
▶️ Supporting your future self.

🪟 Perimenopause is a window of opportunity — a time where the choices you make now can directly influence how your body feels and functions for decades to come.

❓So the question becomes less about “Should I strength train?”
And more about:
Why wouldn’t you?

Perimenopause is not the beginning of decline — it’s an invitation to train differently, think differently, and invest in a body that will support you long-term.

If you want my help & support on your strength training journey, get in touch now.

WhatsApp - 01522 458158

🌐 www.functionaltherapypt.co.uk

Or find me at Hykeham Chiropractic

02/04/2026

Functional Therapy Personal Training service is now closed for the Easter break.

Wishing all my wonderful clients a very Happy Easter 🐣 🐰 💐

I'm back in on Thursday the 9th, see you then 😊

Enjoy the bank holiday!

23/02/2026

Does your low back pain and sciatica feel relentless?
Is it giving you that deep ache in your back?, the sharp zing down your leg?, the stiffness that makes you move like you aged 40 years
overnight?!

Have you been told to stretch those hamstrings more to find relief??
Here’s something most people do not understand:
👉 It’s not always a “tight hamstring” problem.
👉⚠️ Stretching it aggressively can actually make things worse.

Let’s break this down.
🔎 What’s Really Going On?

Low back pain and sciatica - pain that travels down the leg due to irritation of the sciatic nerve, often involve:
•Nerve sensitivity
•Disc irritation
•Joint stiffness in the spine
•Poor load tolerance (your tissues aren’t happy with the stress you’re putting on them)

🔥 When the sciatic nerve is irritated, your hamstrings can feel tight.
But they’re often not truly short, they’re guarding a sensitive nerve.
Stretching them hard is like pulling on an already irritated cable.
Your body isn’t “tight.”
It’s protecting you.

🚫 Why Aggressive Hamstring Stretching Isn’t the Fix
▶️ If your pain shoots down your leg or increases when you:
• Sit and slump
•Bend forward
•Straighten your leg fully
…then deep toe-touch stretches or long hamstring holds may:
📛 Increase nerve tension
📛 Provoke symptoms
📛 Delay recovery
More stretch does not always equal more relief, sometimes it’s just more irritation.

⚠️ Activities to Avoid (Temporarily)
If symptoms are flared up, consider reducing:
❌ Long periods of slouched sitting
❌ Repeated deep forward bending (especially under load)
❌ Heavy deadlifts with poor control
❌ High-impact twisting
❌ Static stretching that reproduces leg pain
This doesn’t mean “never again.”
It means “not right now.”

✅ What to Try Instead

Calm things down. Build tolerance. Restore control.

1️⃣ Gentle Nerve Glides
Slow, controlled leg movements that mobilize the nerve without stretching it aggressively.
2️⃣ Walking
Simple. Underrated. Powerful.
Short, frequent walks can help circulation and reduce stiffness.
3️⃣ Core Endurance Work
Think stability, not six-pack crunches.
•Bird dogs
•Side planks
•Dead bugs
Build support without excessive spinal flexion.
4️⃣ Hip Strengthening
Strong glutes = less strain on your low back.
•Glute bridges
•Clamshells
5️⃣ Extension-Based Movements (If Tolerated & no contraindications)
Some people feel relief with gentle back extensions, like prone press-ups.
Your body will tell you what it prefers.

💡 Big Picture
Pain doesn’t always mean something is damaged.
Sometimes it means something is irritated and needs smarter loading — not more stretching!.

Move.
Load gradually.
Build resilience.

💪 Your spine is stronger than you think.

If this resonates with you or someone you know, share it.
Back pain education changes outcomes.

18/02/2026

Is chronic back pain limiting your life?
Have you tried other options but found the relief didn’t last?

If you’ve relied on rest, passive treatments, or short-term symptom relief without lasting change, you’re not alone.

🔎 Research consistently shows that for most persistent back pain, long term improvement requires more than temporary pain reduction received through passive treatments alone, it requires physical activity to retrain the system.

Back pain doesn’t have to control your life.
🔑 The right tailored exercise program can help you not only manage pain but also retrain your body for long term change.

✨ Benefits of personalised functional therapy:
• Reduces pain and flare-ups
• Improves strength and stability
• Addresses the root cause — not just symptoms
• Helps you return to the activities you love
• Improves muscle control,
coordination and endurance
• Increases load tolerance
• Helps nervous system sensitivity & Increases spinal stability and core strength
• Restores confidence and reduces fear around movement.

💪 Your back is strong & your spine is designed to move and adapt. Sometimes it just needs the right guidance and progressive retraining to feel that way again.

▶️ When exercise is personalised to your specific presentation, goals, and lifestyle, it becomes one of the most powerful tools for long-term back pain management.

If you’re ready for a different approach, one focused on long-term results, and you want something more than temporary fixes and are prepared to work toward sustainable change, let’s start with a comprehensive assessment.

📩 DM to book your assessment or learn more.

05/02/2026

❤️ World Heart Month | Train for More Than the Workout ❤️

Your heart isn’t just affected by what you eat.
It’s shaped by how you move, how you manage stress, and how consistently you show up for yourself.

▶️ That’s where training comes in.
Regular, structured exercise:
• Strengthens your heart so it doesn’t have to work as hard
• Improves circulation and oxygen delivery
• Helps regulate blood pressure and cholesterol
• Reduces stress hormones and boosts mood
• Builds resilience for everyday life

Personal training isn’t about punishment or extremes.
It’s about smart, progressive movement that supports your long-term health — not just short-term goals.

Every session is a chance to:
✔ Invest in your future
✔ Build confidence in your body
✔ Support the one muscle that never stops working

This month, let your “why” go deeper than aesthetics.
Train for energy.
Train for longevity.
Train for your heart. ❤️

And if you'd like to start your personal training journey with me, drop me a DM.

02/02/2026

❤️ February is World Heart Month❤️

Did you know your heart beats over 100,000 times a day.?
Not for aesthetics.
Not for a number on the scale.
But to keep you alive.

Heart disease remains one of the leading causes of death worldwide — yet up to 80% of premature heart disease is preventable through lifestyle choices like:
🕺regular movement,
🏋️‍♂️strength training, and 🚴‍♀️cardiovascular exercise.

Training isn’t just about looking fit.
It’s about:
• Lowering blood pressure
• Improving cholesterol
• Increasing circulation
• Reducing stress
• Strengthening the most important muscle you have 💖

✅ Every walk, every lift, every workout is a deposit into your future health.

This month, don’t train for how you look in the mirror.

Train for the heart that carries you through every moment of your life.

Move with purpose.
Train with intention.
Protect your heart. ❤️

13/01/2026

Valuable training information from the incredible Dr Stacy Sims

If you don't already follow her, I invite you to check her account out.

07/01/2026

What do you want this year to be?

Not the highlight-reel version.
Not the “all-or-nothing, new year, new me” fantasy.

The real version.
The one built quietly, consistently, and sustainably.

Because here’s the truth,
👉 Big change is rarely loud.
It’s created through small actions done often.

💡 Power lives in the boring basics:
Showing up when motivation is low,
Choosing progress over perfection,
Doing the rehab exercise even when it feels “too easy”

If you’re not sure where to start, try this ⬇️

3 simple ways to get moving (without burning out):
1️⃣ Pick ONE habit you can repeat 3–4x a week, eg: that could be a 15 minute walk, 10 mins of yoga, 30mins strength training, whatever feels right for you.
2️⃣ Start at a level that feels almost too manageable
3️⃣ Track how your body feels — not just what it looks like. Do you have more energy? Has your quality of sleep improved? Are you moving better?

Now I’ll ask you something (and sit with it for a moment):

👉 What would change if you focused on consistency instead of intensity?
👉 What does your body need more of right now — strength, patience, confidence, healthy food fuel, trust?
👉 If nothing had to be rushed… where could you actually begin?

This year doesn’t need to be extreme.
It needs to be intentional.

And if you want support building strength, resilience, and confidence — especially after injury — in a way that actually lasts, I’m here 🤍

Small steps. Smart progress. Strong foundations.

01/01/2026

Happy New Year 🎉

Wishing all my wonderful clients, followers and supporters and your families, a truly wonderful 2026. May it bring you the best of health, true happiness & joy. 💜

18/12/2025

✨ Festive Closure Notice ✨

As the year is drawing to a close, the festive break has begun🎄🎅

A huge thank you to all my amazing clients for your support throughout this year, it truly means so much. I am very grateful for your support and can’t wait to welcome you back in the New Year.

Wishing you a joyful festive season and a happy, healthy start to the year ahead! 💫

Best wishes
Claire 😊

28/11/2025

✨ Importance of Strength & Mobility Training for Hypermobility & Connective Tissue Disorders ✨

If you live with hypermobility or a connective tissue disorder (like hEDS/HSD), you’ve probably been told to “be careful” with exercise. And yes—being mindful matters. However properly guided strength and mobility training isn’t just safe… it’s one of the most powerful tools you have. 💪✨

Here’s why ⤵️

🦴 1. Improved Joint Stability

When ligaments and connective tissues are more lax, your muscles become your primary stabilizers.
Targeted strength training helps build the support your joints need to stay aligned, reduce excessive movement, and feel more secure during daily activities.

🧠 2. Better Proprioception (Body Awareness)

Hypermobility can make it harder for your body to sense where your joints are in space.
Controlled mobility work, slow movement patterns, and functional strength exercises help “retrain” your neuromuscular system—leading to better coordination, balance, and confidence.

🔄 3. Reduced Pain & Injury Risk

Stronger muscles + improved stability = fewer micro-injuries and flare-ups.
Training doesn’t have to be heavy or high-impact to be effective. Consistency with low-load, well-designed progressions is often the most protective approach.

⚡ 4. Increased Daily Function & Energy

Building strength helps reduce fatigue during normal tasks—because your body doesn’t have to work overtime to keep everything in place. Mobility work supports smoother, more efficient movement patterns.

🤸 5. Safer, More Controlled Mobility

Mobility training for hypermobile bodies is NOT about stretching further—it’s about controlling the range you already have.
Active mobility builds joint integrity and teaches your body how to move with strength, not just flexibility.

💬 Bottom line

Strength and mobility training are essential for people with hypermobility—not optional.
It’s about creating stability, confidence, and resilience so you can move through life with less pain and more freedom.

If you’re hypermobile, and would like my help to find the right approach that respects your unique physiology and emphasizes quality over quantity, please get in touch .🌱✨

16/11/2025

💜 Please join us in wishing Hykeham Chiropractic a VERY Happy 15th Birthday! 💜

This week we’re celebrating 15 amazing years as an independent Chiropractic Clinic — and 8 wonderful years in our current home.

A huge Happy Birthday and warm congratulations from the whole HC Team! 🎂🎉

Here’s to many more years of care, community, and (of course) cake… delicious 🎂🍰 (Thanks Hils 😋😜xx)

OASports Therapy & Rehabilitation
Functional Therapy Personal Training Service
LCL Ultrasound

Address

Newark Road
South Hykeham
LN69NP

Opening Hours

Tuesday	9:30am - 8pm
Thursday	9:30am - 5pm
Friday	9:30am - 5pm

Telephone

+441522458158

Website

http://www.functionaltherapypt.co.uk/

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