Flex Pilates and Physiotherapy

This week we're slowing things down with our Relax & Reset theme.

Life can be busy, and sometimes the best thing we can do for our bodies is take a moment to pause. Expect flowing Pilates, gentle mobility, mindful breathing and plenty of opportunities to release tension and reconnect with your body.

You'll still enjoy all the benefits of Pilates, with a little extra focus on moving well, switching off and leaving the studio feeling refreshed.

Take a breath, enjoy the movement and give yourself the chance to relax and reset.

Why does my knee click? 🤔

Ever noticed your knee clicking, cracking or popping when you squat, walk upstairs or stand up?

The good news is that, in most cases, a clicking knee is completely normal and doesn't mean you've damaged anything.

Here are a few reasons why it might be happening...

💨 Gas bubbles
Just like cracking your knuckles, tiny gas bubbles in the joint fluid can pop as your knee moves. It might sound strange, but it's completely normal.

🦵 Tendons moving
As your knee bends and straightens, tendons and ligaments can move over nearby bones, creating a clicking or snapping sensation.

💪 Muscle weakness
Weakness around your hips, thighs or calves can change the way your kneecap moves, making clicking more noticeable during squats, stairs or running.

🔄 Changes after an injury
If you've previously injured your knee or had surgery, scar tissue or changes in movement can make your knee feel noisier, even if it's healed well.

So... when should you get it checked?

🚨 If your knee clicking comes with any of these symptoms, it's worth getting assessed:

❌ Pain
❌ Swelling
❌ Locking or catching
❌ Giving way
❌ Difficulty fully bending or straightening your knee

At Flex Pilates & Physiotherapy, we'll assess how your knee moves, along with the strength and control of the muscles around it, to work out whether the clicking is simply normal or linked to an injury that needs treatment.

If your knee is stopping you from running, training or even trusting it in everyday life, don't just put up with it. The right assessment can make all the difference.

📩 Book an assessment with our team and let's get you moving with confidence again.

👇 Does your knee click?

👍 Yes, but it doesn't hurt
😬 Yes, and it's painful
🙅 No, never

Did you know there are different types of scars?

• Flat scars – These are the most common, healing as a fine line that gradually softens and fades over time.

• Hypertrophic scars – Raised, thicker scars that stay within the boundaries of the original wound. They can sometimes feel tight, itchy or uncomfortable.

• Keloid scars – Raised scars that continue to grow beyond the original wound. These are less common and can continue to develop over time.

• Atrophic (sunken) scars – These sit below the level of the surrounding skin due to a loss of underlying tissue.

Every scar is unique, and how it heals depends on many factors. That's why scar therapy isn't a one-size-fits-all approach. Understanding the type of scar you have helps us choose the most appropriate treatment to improve comfort, mobility and function.

Because every scar deserves an individual approach.

This week we're putting the focus on back health.

A healthy back isn't just about having a strong back, it's about creating the right balance of mobility, strength and stability throughout the whole body. Your core, hips, glutes and upper body all play an important role in supporting how your back moves and feels.

Through our physio-led Pilates approach, we'll be exploring movement that helps you build confidence, improve control and keep your back feeling supported, whether you're managing an ongoing issue or simply looking to move well and stay active.

Because looking after your back isn't just for when it hurts, it's for life.

Why does my shoulder hurt when I lift my arm? 🤔

Struggling to reach into a cupboard? Lift weights? Even put on a jumper?

Shoulder pain when lifting your arm is one of the most common problems we see, but it doesn't automatically mean you've torn your rotator cuff.

Here are a few common reasons it could be happening...

💪 Rotator cuff overload
The muscles and tendons that support your shoulder can become irritated through repetitive lifting, gym training, DIY or everyday activities.

⬆️ Shoulder impingement
Sometimes the tendons or bursa become irritated as you lift your arm, causing that familiar "pinching" sensation.

🏋️ Weakness around the shoulder
If your rotator cuff or shoulder blade muscles aren't doing their job, other structures have to work harder—often leading to pain over time.

🦴 A stiff upper back
Your shoulder doesn't work in isolation. Reduced movement through your upper back can change the way your shoulder moves, making overhead activities feel restricted or uncomfortable.

🔄 Joint stiffness
A shoulder that's lost mobility can make even simple movements painful, especially reaching overhead or behind your back.

The good news? Most shoulder pain improves with the right treatment and surgery or injections often aren't needed.

At Flex Pilates & Physiotherapy, we don't just treat where it hurts. We assess how your shoulder, shoulder blade and upper back work together to find the real cause of your pain.

From hands-on treatment and targeted exercises to personalised rehab, we'll help you move with confidence again—whether that's getting back to the gym, work or simply sleeping comfortably.

🚨 If your shoulder pain has been lingering, is stopping you training, or keeps waking you up at night, don't ignore it. The sooner you get it assessed, the sooner you can get back to doing what you love.

📩 Ready to get your shoulder moving again? Book an assessment with our team today.

👇 What's the hardest movement for you right now?
🙋 Reaching overhead
🏋️ Lifting weights
😴 Sleeping on it
🎽 Putting on a top

One of the biggest myths we hear is, "My scar is years old, so there's nothing I can do."

In reality, scar tissue continues to respond to the right treatment, even years after surgery.

Whether your scar feels tight, sensitive, numb or simply doesn't feel like part of you, specialist scar therapy can help improve tissue mobility, reduce discomfort and support better movement.

Recovery isn't measured by how old your scar is. It's about how it's functioning today.

Your body is always worth investing in.

This week we're turning up the heat with our Summer Abs Blast!

Forget endless sit-ups, in true Flex style we'll be working the whole core. From your deep abdominal muscles to your back, diaphragm and pelvic floor, your core is so much more than the muscles you can see.

Expect plenty of core connection, control and challenge, with exercises designed to help you feel stronger, move better and build a solid foundation for everyday life.

Let's fire up that 360° core!

Why does my neck hurt every morning? 🤔

If you're waking up with a stiff or painful neck, don't assume you've just "slept funny."

Morning neck pain is incredibly common, and there are a few reasons it might be happening...

💤 Your sleeping position
Sleeping on your front or with your neck twisted for hours can put extra strain on your muscles and joints.

🛏️ Your pillow
A pillow that's too high, too flat or no longer supportive can leave your neck in an awkward position all night.

💻 Your daily habits
Hours spent looking down at a phone or working at a desk can build up tension throughout the day, which often feels worse when you wake up.

💪 Tight muscles
Stress, repetitive movements and long periods in one position can all leave your neck feeling stiff first thing in the morning.

🦴 Stiff joints
Your neck and upper back naturally become less mobile when they haven't moved for several hours, so it's common to feel stiff until you've been up and about.

The good news? In many cases, morning neck pain responds really well to physiotherapy.

With the right assessment, we can identify what's causing your symptoms and help you reduce pain through hands-on treatment, targeted exercises and simple changes to your daily routine.

🚨 If your neck pain has lasted more than a few weeks, keeps coming back, disturbs your sleep, or is accompanied by arm pain, pins and needles or weakness, it's worth getting it checked.

📩 Think this sounds familiar? Get in touch with our team to book an assessment and let's get to the root of the problem.

👇 Do you wake up with neck pain?
Comment YES or NO below.

Many people are surprised to learn that scar therapy can help with more than postnatal recovery.

At Flex we work with scars following:
• C-sections
• Abdominal surgery
• Orthopaedic procedures such as knee or shoulder surgery
• Traumatic injuries and other surgical scars

Every scar heals differently, and sometimes the tissues need a little help to regain their natural movement.

The goal isn't simply to improve how a scar looks. It's to help your body move and feel its best.

Theme of the Week: Wheel Of Fortune!

This week we're bringing the Pilates wheel into class.

The wheel is a brilliant prop that can help improve mobility, challenge balance, build strength and encourage great core connection. It can support movement by opening up the spine and shoulders, or add an extra challenge to familiar exercises.

One of the things we love most about the wheel is its versatility. Whether you're looking to progress your practice or would prefer a little more support, every exercise can be adapted to suit your body and your level. Our instructors are always on hand with options, making every class inclusive, enjoyable and tailored to you.

Let's get rolling!