How strong are your trunk muscles? 💪
I love placing a foam roller along my back to see how well my trunk, shoulders, and hips respond to stabilising exercises.
Try these 3 variations, from easiest to hardest:
1️⃣ Kneeling Plank
Build a solid foundation by maintaining a neutral spine and steady contact with the roller.
2️⃣ Single-Leg Kneeling Plank
Increase the challenge by lifting one leg, forcing your trunk and hips to work harder to resist rotation.
3️⃣ Plank Hip Extensions
The most demanding variation. Extend one hip while maintaining a stable trunk, level pelvis, and steady roller position.
The aim isn’t just to hold the position—it’s to keep the roller stable and minimise unnecessary movement. A strong trunk creates a stable base for the shoulders and hips to generate force efficiently.
How far can you get without the roller moving? 🔥
Aspyr
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Personal training and yoga from £50 a session. No gym, no hidden fees. Sports Massage from £60 fo Want to get the most of the time you spend exercising?
I'm a Personal Trainer and Sports Massage Therapist in the local area and I'll come to your home, office or local park to help you get fitter or help you recover from injury. Come and join me for a personal training session and I'll show you how to work hard, lose weight and train for events specific to you. Not only do I know how to work your body, but I also understand how to reduce the risk of
🌬️ Could Your Breathing Be Contributing to Neck Pain?
Neck pain isn’t always just about posture or tight muscles. The way you breathe can play a bigger role than you might think.
When we’re stressed, anxious, or rushing through the day, we often switch to shallow chest breathing. This can overload the muscles around the neck and shoulders, contributing to tension, stiffness, and discomfort.
A simple strategy is to focus on slow, diaphragmatic breathing and make your exhale longer than your inhale.
Try this:
✨ Inhale through your nose for 4 seconds
✨ Exhale slowly for 6–8 seconds
✨ Repeat for 2–5 minutes
A longer exhale helps activate your body’s relaxation response, reducing muscle tension and helping calm the nervous system. This can be particularly helpful if neck pain is worse during stressful periods or before bed.
Bonus: If you’re struggling to fall asleep, this breathing pattern can help signal to your body that it’s time to rest. 😴
Small changes in breathing can have a powerful impact on pain, stress, and sleep quality.
Have you ever noticed your neck feels tighter when you’re stressed?
I use this one for anyone with lower back pain under the age of 50
Segmental Glute Bridge
This variation of the glute bridge focuses on moving through the spine one segment at a time, helping to improve spinal mobility, body awareness, and glute activation.
Key points:
✔️ Slowly peel the spine off the floor, starting from the pelvis
✔️ Lift one vertebra at a time until you reach the bridge position
✔️ Pause and breathe
✔️ Slowly lower back down with control
Benefits:
✅ Improves spinal articulation
✅ Enhances lumbopelvic control
✅ Activates the glutes and posterior chain
✅ Encourages coordination between breathing and movement
Quality over quantity—move slowly, stay controlled, and focus on feeling each segment of your spine move.
31/05/2026
May 2026 ☀️🌊
Beaches, family, friends, dogs, birds and otters. 🦦🐕🦅
From Cornwall to York, Saint-Valery-sur-Somme and back to London.
Lots of wakeboarding, running, cycling and training, balanced with time in the clinic doing what I love.
A great month. 🙌
ClinicLife
27/05/2026
Long weekend 😍
Left at 5pm for a 10:30pm shuttle and somehow got upgraded to the 8:30pm crossing 🏆
Stayed in Coquelles overnight, then headed for an early morning beach run the next day 👍
Drove to Montreuil ➡️ had cake while I bought loads of goodies from the market for him to cook for me 😋
Then on to Saint-Valery-sur-Somme. Much busier this year than last year — guessing the weather had something to do with that ☀️
Visited Parc du Marquenterre, an ornithological park. Saw 2 otters 🦦 plus loads of herons, cormorants, egrets, Highland cows and wild horses.
Went wakeboarding at 😍 Great park that runs clockwise (not my favourite direction), but really good for the regular riders.
Dropped into Le Touquet — pretty, hot, and VERY busy. Randomly got interviewed by a journalist about sun protection 🧴
Drove back to Le Shuttle and got moved onto an earlier crossing… but ended up being 2 cars short of getting on 😭 So we waited for the original 4pm train instead.
Arrived home to London for the hottest May day on record 😥 (until Tuesday)
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