SQ Active - Movement and Wellbeing

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Worcester Park
SQ Active - Movement and Wellbeing

Helping you live active and pain-free. Relieve Pain, rebuild Strength, reclaim Your Life. A whole body approach to pain relief. Worcester Park, Epsom & Online

Don't treat the symptom, find the cause. I share tips and techniques to help you develop more awareness of how you are using your body, so you can connect your mind and body with the aim of reducing pain, restoring movement, getting stronger and fitter. I tend to work with people who have chronic lower back pain, but I also work with people who want help kick starting their fitness after a very long break.

24/12/2025

Ready to move again - safely and at your own pace?

Many people I work with are in their 50s and 60s and want to feel stronger and more mobile, often after years of little exercise, stiffness, or recent rehab.

You don’t need to be “fit” to start.

I offer personalised movement and strength programmes designed to:
✔ Ease stiffness and joint discomfort
✔ Build strength gradually and safely
✔ Improve balance, confidence, and everyday mobility
✔ Help you stay active without fear of injury

Contact me to discuss personal training in your 50s & 60s

19/12/2025

When I work with clients, I always look beyond the site of pain to see how your body is moving as a whole. Most clients will already have gone through rounds of endless physiotherapy with little to no change, so why would I want to treat them the way they’ve already been treated. I will look at:

**Testing mobility and strength in related joints

**Checking posture and movement patterns

**Addressing muscle imbalances with targeted exercises and soft tissue releases

**Restoring balance through stretching, strengthening, and functional movement

Your body isn’t a collection of separate parts – it’s one integrated system. Pain in one area often means something else isn’t doing its job properly. By looking at the bigger picture and treating the body as a whole, you’re far more likely to get lasting results and move with confidence again.

Eg you have pain in your neck - is it the neck that's the problem or your shoulders, your pelvis or your lower body? It could be any of these or a combination of these areas.

If you would like to discuss how I can help you move forward, drop me a line.

Image: Muscle and Motion.

17/12/2025

If you’ve ever struggled to reach behind your head, fasten a bra strap, or put on a jacket, chances are your shoulder mobility needs some attention. One of the most important – and often overlooked – movements for healthy shoulders is external rotation.

What is Shoulder External Rotation?

External rotation is the movement that allows you to turn your arm and hand outwards, away from the body. You use it when you:

Wash or brush your hair

Throw a ball

Put on a coat or rucksack

Without good external rotation, these everyday actions can feel restricted, awkward, or even painful.

Why Do We Lose External Rotation?

Modern life encourages a forward-focused posture – driving, typing, cooking, using a phone – all involve our arms being in front of us. Over time, this can cause:

Tight chest muscles (pectorals) – pulling the shoulders forward

Overworked front-shoulder muscles – from repetitive forward movements

Weakened back-shoulder and upper-back muscles – from lack of use

This imbalance gradually reduces the shoulder’s natural range of motion, making it harder to rotate the arm outward.

You can strengthen your external rotation by firstly stretching your chest muscles, then strengthening your shoulder movement.

Holding a band or some very light weights, position yourself as in the image, keeping your elbows pushed into your ribs, open your arms forearm away from you, then bring them back together. The opening motion will strengthen your movement, so aim to do as many as you can till your muscles fatigue. You shouldn't feel any pain.

15/12/2025

Is pain or stiffness stopping you from getting fit?

You want to move more, feel stronger, get your energy back...

But every time you try, something hurts.
Knees, back, shoulder—it’s like your body’s fighting you and given up.
The good news is you’re not broken, you just haven’t had the right support.

I help those in midlife who feel stuck in a cycle of pain and frustration start moving again, with confidence.

Based in Worcester Park, I address my clients issues by looking at them as a whole through:
💆‍♀️ Soft tissue therapy to ease tension
🏃 Movement coaching to improve how your body moves
🏋️ Smart exercise to build strength without the setbacks

This is a whole-body approach that actually works because we focus on getting to the root of the problem, not just slapping on a quick fix.

If you’re ready to feel stronger, move freely, and stop pain calling the shots…
Book a free 30-min discovery call and let’s chat about what’s possible for you.
https://SQActive.as.me/discovery

You don’t have to push through pain. You just need a better plan.

12/12/2025

Christmas is fast on it's way - joy, food, and… surprise back ache. One of my clients said she pulled her back getting the decorations out!! Nevermind the bending for presents, long drives, marathon films, and hours at the dinner table - this can leave your lower back feeling grumpy to say the least. The good news? A few simple tweaks to how you lift, sit, and move can make the whole season feel a lot more comfortable. Here’s how to keep your back happy and avoid those festive twinges.

1. Start with preventing twinges
- bend from your hips and knees when reaching under the tree
- don't overstretch and keep the item close to your body
- don't sit for too long - get up, move and change seats. The firmer seats are better than the saggy ones.

2. Ache caught up with you ? Ease the ache
- lie on your back and hug your knees in and gentle rock back and forth and side to side
- get on your hands and knees and rock back and forth, side to side. Ease the tension out
- heat - grab the hot water bottle

Keep your body moving, keep it loose. Take a daily walk. Remember it wasn't putting on the sock that broke your back, it was the months of tightness that led up to it! Read the full piece with all the tips on my blog.

10/12/2025

Back pain making you hesitant about how you will bend to pick up your presents from under the tree?

Firstly, if your back is tight, I suggest you get a soft tissue treatment booked in as soon as possible. This will loosen off the tension enabling you to better engage the glutes, which will help you bend and stand more easily, with less pain.

Secondly, learn to move more efficiently, so you don't use your back when bending. You will probably have heard "bend with your knees", but there's also, "bend with your hips" - but this is the one most people get wrong when they haven't been coached.

If you want to move better in time for the big day, you want to demonstrate your flexibility in reaching for presents, get your treatment booked now. https://SQActive.as.me/treatment
Treatments take place in my home treatment room in Worcester Park. Treatments are £63.

08/12/2025

Does the thought of sitting for Christmas dinner fill you with anxiety? You're unable to sit for too long because everything starts to hurt? You've put it down to age, and you've learnt to live with it, but it's really annoying when it disrupts your life?

If you don't want to rely on medication this festive season and you want to feel more comfortable in your body, there is another way.

Soft tissue therapy can make a big difference.

I use a mix of techniques, including the Emmett Technique - a gentle, highly effective method that helps relieve pain and improve movement fast.
Most people feel a real difference after just one session. Some don’t even need a second.

If you want to feel more relaxed in your body this Christmas, book your session now.

📍 Treatments take place in my home treatment room in Worcester Park.
🔗 Book Now https://SQActive.as.me/treatment
You don’t have to live with it. Let’s find what works -for you.

05/12/2025

Clients often come to me when they feel like they have exhausted all the usual means of support but feel stuck in their progress.

What I find is, the reason they’re stuck is because they need a whole body approach. One that looks at them holistically to identify all the connections, not just where the issue is, in isolation.

Every movement you make involves more than one joint or muscle group. For example:

When you walk, your ankle, knee, hip, and spine all share the workload.
When you reach overhead, your shoulder, upper back, and rib cage must coordinate.

If one link in the chain is stiff, weak, or injured, other areas pick up the slack. Over time, this can overload tissues that aren’t designed for that extra work, leading to pain.

If you are struggling to understand why your knee hurts despite the knee exercises you have been given, then let’s look at the bigger picture. Book your discovery call now.

Image: Muscle and Motion

04/12/2025

Why Strength Training Matters for Ageing Well

Stimulates bone growth: Weight-bearing exercises encourage your bones to stay strong and healthy.

Protects muscles: As we age, we naturally lose muscle, but strength training slows this process down.

Supports balance: Stronger muscles mean better stability, reducing the risk of falls.

Focus on hips: The hip area is particularly vulnerable to fractures, so it’s an important area to strengthen.

01/12/2025

Struggling with lower back pain?

Your buttocks (glutes) might be asleep!

You stretch, you move, but somehow your lower back still takes all the strain. The culprit? Your lazy glutes!

If your buttocks aren't doing their job, your lower back picks up the slack—leading to aches, stiffness, and frustration. But don’t worry, I’ve got you!
I’ve put together a FREE 4-day mini course to help you wake up your glutes, relieve back pain, and move pain-free—all in just a few minutes a day.

Sign up here to get instant access: https://subscribepage.io/awakenmyglutes

Inside, you’ll get:
✅ Easy-to-follow exercises to release tight hips
✅ Simple glute activation drills that actually work
✅ A step-by-step approach to squatting pain-free
✅ My expert guidance so you can stop guessing and start feeling better

If you sit a lot, feel stiff, or just want to move better without pain, this is for you. And the best part? You’ll know within days if your glutes are the problem!
https://subscribepage.io/awakenmyglutes

28/11/2025

Is your posture causing you pain?

Good posture isn’t about looking “perfect” — it’s about how your body functions.
When your muscles are balanced and strong, your joints move easily, you breathe better, and you have more energy.

When they’re not, you feel tight, achy, and tired — no matter how straight you try to stand.

Posture isn’t a pose you hold — it’s the result of how you move every day.

Move well, and good posture follows.

26/11/2025

Is your body stiff and rigid?

Lack of movement results in tight, stiff muscles. This stretch is great for bringing rotation back into your body. Move slowly and gently, particularly if you haven't done anything like this for a while.

Address

Elmstead Gardens
Worcester Park

Website

http://www.sqactive.com/

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Want your practice to be the top-listed Clinic in Worcester Park?

Helping you stay active and pain free.

I help mid-lifers and older adults restore movement, build strength and increase fitness gradually and safely.

Do you suffer from some form of chronic muscular pain, eg shoulder pain, lower back pain? Want to be more active, get fitter, but feel restricted in your movement and suffering from loss of strength?

Is poor movement and stiffness limiting what you can do?

I help you move better and reclaim your life. Through the use of soft tissue therapy (sports massage) and a programme of movement coaching, you can free your body, move with ease and improve how you feel. Every month I offer limited FREE consultations to help you understand the cause of your pain and how you can treat it and prevent it coming back. Contact me to book.