Alex Sports Massage & BODY WORK

Alex Sports Massage & BODY WORK Sports Massage, Kineziology, CMT, Cupping, Myofascial Release, Orthopaedic Massage
Member of "IMTA”

01/02/2026

🔷 9 Shoulder Band Exercises 🔷
Pain relief • Stability • Rehab 💪

✔️ Reduce shoulder pain
✔️ Improve joint stability
✔️ Restore muscle balance
✔️ Support rehab & injury prevention

🟢 Using mini bands / resistance bands
⚠️ Slow, controlled movement only
❌ No jerky motions
🎯 Focus on control & activation

⏱ 15–30 sec per exercise
🔁 2–3 sets | 2–3x per week

🔥 Can also be used as a shoulder warm-up (1 set each)

Strong shoulders = long-term performance 💥

30/01/2026

✅Shoulder mobility exercises are not optional — they’re the foundation of strong, pain-free movement.
Mobile shoulders mean better performance, fewer injuries, and more confidence in every lift, push, and reach. Train your mobility today so your body can move freely, stay powerful, and perform at its best tomorrow.

Move better. Train smarter. Stay unstoppable.



💪

27/01/2026

✅Why Shoulder Pain Starts After 40 — And It’s Not Age

The shoulder is the most mobile joint in the human body.
And when you don’t use it properly for years, it doesn’t disappear — it changes.

People sit at a computer for 5, 10, sometimes 15 years.
No full range of motion.
No scapular movement.
No rotator cuff activation.

And the body adapts:
“Why should I maintain these expensive muscles if they’re not being used?”

Over time:
• shoulder muscles weaken and shrink
• joint stability is lost
• the head of the humerus drifts forward and upward
• posture gradually changes

Most people don’t notice it — they’re just sitting.

Then, usually around 40, they decide:

“Alright, time to get healthy. Time to hit the gym.”

And suddenly, a shoulder that hasn’t worked properly for years
is expected to perform like a healthy one under load.

❗ The problem isn’t age. And it’s not training.
The real problem is skipping the preparation phase
before loading the shoulder.

⸻


✅Today’s patient — Dragos ⚽️Second treatment session. He came in with hip pain caused by overload during training.During...
26/01/2026

✅Today’s patient — Dragos ⚽️
Second treatment session. He came in with hip pain caused by overload during training.

During the first session, a full assessment was performed, overloaded muscles were identified and treated, and a complete exercise program was prescribed focusing on strength, stability, and mobility.
Today was the second session, and we’re already seeing very good improvements 💪

Dragos is a player for Blue Magic FC, one of the well-known Irish futsal clubs, and Bohemian FC, a historic Irish football club based in Dublin, competing at the highest level of Irish football.

Proud to support athletes from Irish futsal and football on their recovery journey and safe return to performance.

📍 Today he visited AD Massage & Bodywork Clinic


🍀

22/01/2026

✅This is a shoulder mobility test in extension, where the arms are moved backward. It evaluates how freely the shoulder joint moves and whether the body compensates with rib flaring, lower-back arching, or tension in the neck and shoulders.

Why it matters:
Restricted shoulder extension is common in people who sit a lot or train regularly. Over time, it can lead to shoulder and neck discomfort, postural changes, and less efficient movement — even before pain appears.

Muscles that most commonly limit this motion:
• Pectoral muscles
• Anterior deltoid
• Long head of the biceps
• Latissimus dorsi
• Teres major
• Upper trapezius (as a compensatory response)

21/01/2026

✅ One common mistake I see in beginner training programs 👇

Single-leg box step-ups are often introduced too early.

For beginners, this exercise can increase knee joint load by 4–5×.

When you combine that with poor movement control, excess body weight, or added external load, the risk of knee pain and inflammation rises fast.

The knee joint must be prepared before progression.

That’s why I start with an assessment.
I identify weak links, improve coordination and movement control, and build strength using bands and isometrics.
Movement quality always comes first.

Only then do we progress to step-ups — starting from 5–10 cm.

Train smart, not random.
Assess → prepare → progress.

If you need a professional assessment and knee-safe training program, I can help.

29/12/2025

✅Diaphragm: The Key to Natural Breathing and Full-Body Relaxation

The diaphragm is the main muscle that supports calm, natural breathing and a relaxed body. When the diaphragm moves freely, breathing becomes easier, blood circulation improves, and the body releases tension. The neck, back, and abdomen soften, and the nervous system calms.

If the diaphragm isn’t functioning properly, the neck and shoulders take over the work of breathing. Over time, this can lead to chronic tension and pain in the neck, shoulders, head, and upper back.

Benefits of Diaphragm Massage
In massage therapy, gentle work with the diaphragm supports:
• Deep relaxation and stress relief
• Improved posture
• The body’s natural healing and recovery processes

Massaging the diaphragm not only makes breathing easier but also promotes overall wellness. Regular practice helps reduce stress, release muscular tension, and restore the natural rhythm of your breath.

26/12/2025

Sports Massage for Athletes & Active People | Faster Recovery & Better Performance

If you train hard and constantly push your limits, your body deserves professional recovery.
Sports massage is one of the most effective ways to improve performance, mobility, and muscle recovery.

A high-quality sports massage for athletes helps your muscles recover faster, reduces soreness, and restores energy so you’re ready for your next workout. It releases deep muscle tension, improves flexibility, and allows you to move freely and powerfully.

Regular sports massage also helps prevent injuries by addressing muscle tightness before it turns into pain or restriction.
Improved blood circulation keeps your muscles oxygenated, strong, and prepared for intense training.

Whether you do gym workouts, CrossFit, running, martial arts, or professional sports, sports massage is an essential part of smart training and long-term results.

If you want to:
• move better
• recover faster
• train without pain
• improve athletic performance

📩 Book a sports massage session or send me a message today.
Let’s take proper care of your body and help it perform at its best.



⚽️AUL Premier Futsal League⚽️15/12/2025Blue Magic FC - Pro Brazil 8:1
16/12/2025

⚽️AUL Premier Futsal League⚽️
15/12/2025
Blue Magic FC - Pro Brazil 8:1

16/12/2025

🩺 First Aid Pitch Side Assistance in Futsal

Futsal is a fast-paced and physical indoor sport where injuries can happen at any moment.
Having First Aid Pitch Side Assistance ensures immediate response, quick support, and player safety right at the court.

Fast help on site means a safer game. ✅

🔥 Preparation for big victories starts in advance! 🔥Today AD Massage & Body Work Clinic was visited by Blue Magic futsal...
15/12/2025

🔥 Preparation for big victories starts in advance! 🔥

Today AD Massage & Body Work Clinic was visited by Blue Magic futsal player Gabriel Saldana 💪⚽
The goal of the visit was professional preparation for an important League match against Pro Brazil.

Before games like this, every detail matters: recovery, bodywork, focus, and 100% readiness. We are proud to be part of this process and to help athletes step onto the court in their best physical condition.

And the result didn’t take long 🔥
👉 In today’s match, Gabriel Saldana scored a goal, and Blue Magic defeated Pro Brazil with an impressive 8–1 victory, making a strong statement in the League.

We are proud of the trust of professional athletes and continue working for results 🏆
On to new victories! 💪⚽

✅We had the pleasure of welcoming the amazing Irish travel blogger “Aaron Travel” to “AD Massage & Body Work Clinic” tod...
11/12/2025

✅We had the pleasure of welcoming the amazing Irish travel blogger “Aaron Travel” to “AD Massage & Body Work Clinic” today! He came in with some neck muscle pain, and we were happy to help him feel lighter and more relaxed. Safe travels and happy adventures! 💆‍♂️✨✈️

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