c075e00421e445d9b55b5b3130c6aa26

Pregnancy Massage

Mon, 04 May 2026 20:08:15 GMT

Pregnancy Massage ��

Pregnancy Massage ��

�� What is a pregnancy massage?
- Pregnancy massage uses specialised techniques to bring pain relieve, support and comfort to expectant mothers.
- Pregnancy massage creates a combination of relaxing and stimulating signals to the receptors that prompts a woman's body to effectively function during her pregnancy.

�� What are the benefits of pregnancy massage?
- Reduces stress.
- Reduces swelling, particularly in arms and legs.
- Relieves muscular and joint discomfort.
- Improves blood flow.
- Encourages the release of oxytocin.

Our pregnancy massages are carried out by clinic director Joel Grenfell, who is also qualified in instructing Pre-Post Natal Exercise.

info@thrivetherapyfitness.com ��
07565 499691 ��

Sports Massage Therapy

Mon, 04 May 2026 20:07:23 GMT

Sports Massage Therapy ��

Sports Massage Therapy ��

We offer Sports Massage Therapy to client's homes and at our location ��

�� What is Sports Massage Therapy?
- Sports massage therapy encompasses the scientific knowledge and manual therapy skills relating to specific soft tissues, their functions, the effects of manual therapy and exercise on normal, and damaged tissue.
- The main soft tissues include muscles, fascia, tendons, and ligaments.
- Sports Massage Therapy can help prevent injury and enhance performance.
- As a Level 4 Therapist I am able to diagnose, treat and rehabilitate injuries, dysfunctions and pain.
- Intervention and treatment plans will be administered to promote repair and recovery of musculoskeletal injuries.

�� What are the benefits of Sports Massage Therapy?
- Improved blood flow to soft tissues and lymphatic drainage.
- Widening and dilation of blood vessels, enabling nutrients to flow more easily which enhances the body’s recovery process.
- Improved flexibility and elasticity.
- Break down of scar tissue.
- Tension and pain relief through removal of waste products and release of endorphins.
- Relaxation and anxiety reduction.
- Improved mobility and functionality.

❓ How Often Should I Have a Sports Massage?
- That depends on the individual and their current condition, how often and hard they train, and if there are any injuries that require more thorough and frequent treatment.
- I will be able to advise you on how frequent you should have a sports massage based on your case history and how well you are responding to the treatment.
- As an example, someone may come once or twice a week in the early stages of injury, depending on the severity, then as they recover their appointments will become more and more spaced out. A maintenance massage once every week to four weeks would then be advised.
- Sportspeople, gym-goers and hard-labourers that have a particularly taxing physical regime, may benefit from a more frequent sports massage in order to prevent injuries and to assist in recovery.

info@thrivetherapyfitness.com ��
07565 499691 ��

Hot Stone Massage

Mon, 04 May 2026 20:06:21 GMT

Hot Stones Massage ♨️

Hot Stones Massage ♨️

We offer Hot Stone massage to client's homes and at our location ��

�� What is a Hot Stone Massage?
- During a hot stone massage, smooth basalt stones of varying shapes and sizes are glided along the body for a warm and invigorating massage.
- Basalt is a volcanic rock filled with minerals and is used due to its ability to retain heat for prolonged periods of time.

�� What are the benefits of Hot Stones Massage?
- Hot Stone Massage can help put the client into a deeper, higher quality sleep.
- Heated stones allow for deeper penetration into muscle tissue, easing chronic tension and stiffness more effectively than traditional massage.
- The combination of heat and pressure helps alleviate muscle spasms, joint stiffness, and discomfort from conditions like arthritis or fibromyalgia.
- The soothing warmth reduces stress and anxiety whilst boosting endorphins.
- Heat dilates blood vessels, enhancing oxygen and nutrient flow throughout the body, which aids in healing and reduces inflammation.
- The heat increases sweat production, which can aid in the body's natural detoxification process and promote healthier skin.

I would recommend a Hot Stone massage of 60-120 minutes for a deep tissue, relaxing full body massage. ��

info@thrivetherapyfitness.com ��
07565 499691 ��

Frog Pose

Mon, 04 May 2026 20:04:08 GMT

Frog Pose

Frog Pose ��

- Get down on all fours with your forearms against the floor, positioning your shoulders above your elbows.
- Your hip joints should sit above your bent knees.
- Widen the knees. Slowly start to widen your legs, pointing your feet and bent knees outward.
- You should feel a stretch in your quadriceps and groin.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Reclining Angel Pose

Mon, 04 May 2026 20:00:54 GMT

This is a relaxing stretch for the hips, groin and back.

Reclining Angel Pose ��

This is a relaxing stretch for the hips, groin and back.

- Lie on your back and push both knees towards the ground on either side of your body.
- Keep your back flat on the floor and you arms to the side of your body.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Butterfly Stretch

Mon, 04 May 2026 19:59:32 GMT

This is a stretch for the inner thighs, hips and groin.

Butterfly Stretch ��

This is a stretch for the inner thighs, hips and groin.

- Sit upright with your feet pressed against each other in front of you.
- Press your knees down towards the ground to feel a stretch through the inner thighs and hips.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Review 9

Mon, 04 May 2026 19:57:09 GMT

Bark Review

⭐️⭐️⭐️⭐️⭐️
"Had a deep tissue massage with Joel today and feel so much better. He has magic fingers that get to all the knots & releases any tensions."

Jane L
Via Bark

Review 8

Mon, 04 May 2026 19:54:33 GMT

Google Review

⭐️⭐️⭐️⭐️⭐️
"I was diagnosed with Gluteal Tendinopothy. Joel has used his training and experience to help my recovery with exercises and massage. My legs are strengthening and very grateful for his skill."

Phil S
Via Google

Review 7

Mon, 04 May 2026 19:53:34 GMT

Google Review

⭐️⭐️⭐️⭐️⭐️
"Joel has a professional, friendly approach. He uses his extensive knowledge and training to relieve tension and pressure in my shoulders and has a holistic approach giving me exercises to help prevent tension building up again. I would definitely recommend him."

Elaine S
Via Google

Services at Thrive Therapy & Fitness

Mon, 04 May 2026 19:50:28 GMT

Here are all the in-person services that we offer at Thrive Therapy & Fitness ��

Here are all the in-person services that we offer at Thrive Therapy & Fitness ��

��Personal Training
��Pre-Natal Personal Training
��Sports Massage
��Pregnancy Massage
��Hot Stone Massage
��Dry Cupping Therapy

All of these services can be delivered to your home as a mobile appointment ��

info@thrivetherapyfitness.com ��
07565 499691 ��
www.thrivetherapyfitness.com ��

What is Dry Cupping?

Mon, 04 May 2026 19:48:04 GMT

What is Dry Cupping Therapy?

�� What is Dry Cupping?

- Cupping therapy is one of the oldest and most effective methods of releasing toxins from the tissues and organs.

- The therapist puts special cups on the skin to create suction.

- This causes the tissue beneath the cup to be drawn up, causing increased blood flow to the treatment area.

- Enhanced blood flow under the cups draws impurities and toxins away from the nearby tissues and organs towards the surface for elimination.

- Cupping reduces muscle tension and can help restore range of movement.

�� Benefits of Cupping:

- Removal of edema after injury.

- Removal of stagnant blood and waste products within muscle and fascia.

- Increased circulation to the muscle, fascia and skin.

- Produces a stretch reflex in the muscle, fascia and connective tissue, which increases the mobility at the joint.

- Promotes healing and the formation of new blood vessels.

- Enhances lymphatic system.

- Reduces joint and muscle pain.

- Stimulates sensory nerves of skin and improves autonomic nervous system.

�� Potential Side Effects of Cupping:

- Cupping is a low-risk therapy. The side effects will typically occur during your treatment or immediately after.

- Light-headedness, dizziness, sweating or nausea may be experienced.

- After treatment, the skin around the rim of the cup may become irritated and marked in a circular pattern.

- Marks can last for 5-20 days, because of the process of drawing stagnant blood and new blood to the surface of the skin.

Review 6

Wed, 25 Feb 2026 17:44:36 GMT

Google Review

⭐️⭐️⭐️⭐️⭐️
"Brilliant massage by Joel, who is always very professional. I started going over a year ago to help with a back injury that was causing a lot of discomfort and these massages have been great at helping ease the pain, improve mobility and allowing me to continue with exercising."

Naomi H
Via Google

Review 5

Wed, 25 Feb 2026 17:44:06 GMT

Google Review

⭐️⭐️⭐️⭐️⭐️
"Really appreciate Joel's calm, challenging, and skilful support as I try to become fitter. Definitely feeling the benefits of his expertise and encouragement."

Steve W
Via Google

Review 4

Wed, 25 Feb 2026 17:42:59 GMT

Google Review

⭐️⭐️⭐️⭐️⭐️
"Joel is a fantastic sports massager, he’s always professional and makes you feel comfortable. I was having pain in my hip, and after just 1 session, I felt better. Highly recommend."

Amanda T
Via Google

Lying Hamstring Stretch

Wed, 25 Feb 2026 17:41:41 GMT

This is a stretch for the hamstrings - another muscle that tends to shorten easily with prolonged periods of sitting.

- Lying flat on your back, pull one leg towards your chest keeping it straight.
- Have the other leg straight and flat on the ground or bent at 45 degrees. It doesn’t matter which, just as long as you keep your back flat on the ground and do not allow it to lift-off as you bring the leg towards the chest.
- Keep your head and shoulders on the ground whilst you hold the stretch in the straight leg.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Lying Glute Stretch

Wed, 25 Feb 2026 17:39:55 GMT

This is a stretch for the glutes.

Sitting for long periods such as driving or watching TV leads to tight glutes. Tight glutes often lead to a tight and potentially painful lower back and hamstrings. It’s therefore important to stretch them often, especially if you sit for long periods of time or squat heavy in the gym.

- Lie on your back and pull one knee towards your chest, whilst keeping the other leg straight and your back flat on the floor.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Figure 4 Stretch

Wed, 25 Feb 2026 17:38:02 GMT

This is a good stretch for the glutes and piriformis.

- Lying on your back, cross your right ankle over your left knee and keep your right foot flexed.
- Bring your left knee toward your chest. Reach your right hand through your legs and interlock your fingers.
- Using your arms, pull your left knee toward your chest, pausing when you feel a stretch in your right glute and hip.
- Repeat on the other side.
- Hold for 15 seconds as part of a maintenance or post-workout stretch routine.
- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Membership Upgrade

Wed, 16 Jul 2025 11:03:17 GMT

Membership Upgrade - Hot Stones & Dry Cupping Options Available

We have now upgraded the 3x60 minute and 5x60 minute Sports Massage memberships/bundles to include the option of Hot Stone Massage, and Dry Cupping with Sports Massage.
Even better value! ✅️

3 x 60 minute Membership - £135 (10% off)
5 x 60 minute Membership - £200 (5 sessions for the price of 4)

Simply purchase a membership through the fresha app or our website.
If you are unable to find the relevant link, then please contact us.

Email - info@thrivetherapyfitness.com
Mobile - 07565 499691
Website - www.thrivetherapyfitness.com

Sports Massage

Wed, 16 Jul 2025 11:01:18 GMT

Sports Massage

Book in for a Sports Massage to get your injuries sorted. Choose to thrive!

Website - www.thrivetherapyfitness.com
Email - info@thrivetherapyfitness.com
Mobile - 07565 499691

Review 3

Wed, 16 Jul 2025 10:58:37 GMT

Google Review

⭐⭐⭐⭐⭐
"Joel was helpful even before I'd seen him, he was prompt with his responses and polite.
I have struggled for longer than I care to remember with my hip, and was having sciatica problems, however, the difference is amazing, he showed me exercises to help and the sports massage while sometimes uncomfortable really have helped, for the first time in ages I can actually lie on my bad side!
Would definitely recommend"

Tracey P
via Bark

Review 2

Wed, 16 Jul 2025 10:57:31 GMT

Google Review

⭐⭐⭐⭐⭐
"My wife and I have been clients of Joel's for nearly two years now.

He is an excellent personal trainer and is extremely reliable.

I have a problem with my lower back and so I have had regular sports massages.

The combination of doing the regular personal training and the massages with Joel have enabled me to be pain free in my lower back for the last two years.

Great guy, great service. Highly recommended!"

Mike B
via Google

Review

Wed, 16 Jul 2025 10:56:31 GMT

Google Review

⭐⭐⭐⭐⭐
"Joel is excellent at what he does!!
I first went to Joel when I couldn't move my neck properly and within one session I was moving my neck and felt so good!
He's also helped me keep on top of my shoulders and neck pain!!"

Zoe L
via Google

Business Update

Wed, 16 Jul 2025 10:54:06 GMT

Exciting News!

Exciting News!
I will soon be able to offer Personal Training sessions at Pure Gym, Brotherhood Retail Park. ��

This is an exciting new chapter and I look forward to being part of a big gym community again. ��

I am also now taking Sports Massage bookings again. Our new location is in Gunthorpe, Peterborough. ��

Website - www.thrivetherapyfitness.com

Email - info@thrivetherapyfitness.com

Mobile - 07565 499691

Our Services at Thrive Therapy & Fitness

Wed, 16 Jul 2025 10:53:04 GMT

Our Services at Thrive Therapy & Fitness

- Sports Massage Therapy
- Hot Stone Therapy
- Dry Cupping Therapy
- Pregnancy Massage
- Personal Training
- Pre & Post Natal Training
- Personal Training Programs

Contact us for more info or to book in an appointment!

Kneeling Rectus Femoris Stretch

Wed, 16 Jul 2025 10:45:14 GMT

This is a strong stretch for the rectus femoris (Quad muscle).

- Kneel on one knee and lean slightly forwards.
- Pull the back foot towards your bottom with your hand(s) whilst maintaining your balance.
- You should feel a strong stretch in the front of the thigh of the back leg.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.

Full online stretch guide can be found below ��

Lunging Hip Flexor Stretch

Wed, 16 Jul 2025 10:44:03 GMT

This is a stretch for the hip flexors, quads and glutes. If you sit for prolonged periods than your hip flexors will likely be tight.

- Kneel on one knee and place your other knee behind you on the ground.
- Push the back foot behind you to lengthen the back leg and lean forward on the knee that is in front of you.
- You should feel the stretch in the upper thigh/hip area in the back leg.
- Hold for 15 seconds as a maintenance or post-workout stretch.
- Hold for 30 seconds or more as a developmental stretching routine.
- Make sure you stretch both sides.

Full online stretch guide can be found below ��

Calf Stretch (Off Step)

Thu, 10 Apr 2025 12:32:44 GMT

Particularly good for runners with tight calves!

- Hold onto something for support.
- Place both feet on the bottom step of the stairs – hip width apart.
- Slide one foot back until only the ball of the foot remains on the step.
- Keeping this leg straight, lower the heel off the step until a stretch is felt in the calf.
- Hold for 15 seconds as part of maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.
- Swap to the other leg and repeat.

Full online stretch guide can be found below ��

Thrive Therapy & Fitness Ltd

Thu, 10 Apr 2025 12:29:47 GMT

We are now a Limited Company

After 7 years trading as "JMG Sports Massage & Personal Training" we have now rebranded and remodelled

to "Thrive Therapy & Fitness".
Although we have a brand new logo and our now trading as a limited company, nothing much else has changed.

We still promise to deliver the very best Sports Massage Therapy and Personal Training services!
We look forward to this new chapter to see where we will all grow together, whilst we fondly remember and thank the previous chapter for getting us where we are today.

Please note the following changes:
- Please visit our new website - www.thrivetherapyfitness.com
- New Email - info@thrivetherapyfitness.com
- Business Number - 07565 499691 (same as before)

We look forward to serving you this year!

Joel & Chelsea
Thrive Therapy & Fitness Ltd

2024 Year Review

Tue, 28 Jan 2025 13:09:00 GMT

2024 Year Review

Overall 2024 was a very productive year; learning new skills and qualifications, growing the business and keeping fit and healthy.

Here's a few highlights:
- Dry Needling Qualification ✅
- Dry Cupping Qualification ✅
- Hot Stone Massage Qualification ✅
- Pregnancy Massage Qualification ✅
- Employed my wife Chelsea ��‍♀️
- Jumped 7.17 meters in long jump (5cm off my PB)
- Won County Champs and Eastern Champs ��
- Came 7th at England Champs
- Turned 30 years old
- Went to Barbados twice in one year

Reflecting on 2024 I feel blessed to have been given the opportunities to learn, grow and develop in my business whilst also being able to perform and compete in athletics. As a family we made many fun memories and I can't wait to see what this year holds.

If you need any help overcoming an injury, starting your health and fitness journey, or optimising your sports performance, then I would love to help you this year.

Best wishes and healthy regards!
Joel Grenfell
JMG Sports Massage and Personal Training

Hand Walks

Mon, 27 Jan 2025 13:05:19 GMT

Long Arm Hand Walks

Here's a simple but effective bodyweight exercise to strengthen your arms and core ��

On your toes = Harder ��

On your knees = Easier ��

See if you can last 1 minute without stopping! ��

Hamstring Stretch (Crossed Leg)

Sun, 15 Dec 2024 20:37:35 GMT

Hamstring Stretch (Crossed Leg)

- Adopt a standing, shoulder width stance with your torso upright.
- Cross one leg infront of the other and gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
-Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Online Personal Training

Sun, 15 Dec 2024 20:34:38 GMT

Online Personal Training

Did you know that we also offer Online Personal Training sessions and Online Training Programs.
Our training programs can be delivered via mobile app or paper handouts.
Training programs are tailored to your individual needs with whatever facilities or equipment you have available.

Contact us to find out more!
Email - jmg.sportsmassage@outlook.com
Mobile - 07565 499691

Inverted Row

Fri, 13 Dec 2024 20:32:43 GMT

Inverted Row

A great pull exercise to build up towards doing your first pull-up.
If you struggle with your legs straight, try it with your legs bent to reduce the difficulty.
If you still struggle, try to do some TRX pull-ups instead until you are strong enough.

Hamstring Stretch (Feet Facing Outwards)

Thu, 12 Dec 2024 20:29:11 GMT

Hamstring Stretch (Feet Facing Outwards)

- Adopt a standing, shoulder width stance with your torso upright.
- Point the feet outwards and gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
-Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Gift Cards Available

Wed, 11 Dec 2024 20:27:00 GMT

Gift Cards available! ��

Simply scan the QR code in the picture to find a custom gift card of your chosen amount and design.
Gift cards can be used on all Personal Training and Sports Massage services in Peterborough, Oundle and Online.
Gift cards have a 1 year expiry limit and are non-transferrable.

Hamstring Stretch (Feet Facing Inwards)

Tue, 26 Nov 2024 15:41:36 GMT

Hamstring Stretch (Feet Facing Inwards)

- Adopt a standing, shoulder width stance with your torso upright.
- Point the feet inwards and gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Dumbbell Lateral & Frontal Raises

Fri, 22 Nov 2024 15:38:39 GMT

Dumbbell Lateral & Frontal Raise

Here's a good shoulder combo you can do with dumbbells! ��

Dumbbell Frontal and Lateral Raises ��

Try to do 6-12 reps of each movement in a row.

2-4 sets! ��

Standing Hamstring Stretch

Wed, 20 Nov 2024 15:33:49 GMT

Standing Single Hamstring Stretch

- Adopt a standing, shoulder width stance with your torso upright.
- Gently lean forwards from your waist whilst keeping your legs straight.
- Continue to lean forward until you can feel the stretch come through your hamstrings.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Oundle Home Appointments

Tue, 19 Nov 2024 16:09:32 GMT

Oundle Home Appointments

We deliver the following services to people's homes in Oundle:
�� Personal Training
�� Sports Massage
�� Hot Stone Massage
�� Dry Cupping
�� Pre-Post Natal Personal Training

To book or enquire:
Email - jmg.sportsmassage@outlook.com
Mobile - 07565 499691

Testimonials can be found here ��
https://www.jmgsportsmassage.com/testimonials

Lifting Complex for Athletes

Mon, 18 Nov 2024 16:07:10 GMT

Lifting Complex for Athletes

��‍♀️��‍♂️ This is one of the foundational lifting complexes we use with our power athlete clients. We often us it in the early part of the session as conditioning before specific power or strength lifting.

Hang Power Clean > Front Squat > Push Press > Back Squat > Push Press > Repeat ��

Standing Single Hamstring Stretch

Sat, 16 Nov 2024 16:03:51 GMT

Standing Single Hamstring Stretch

- Stand with feet hip-width apart.
- Step forward with one foot in front of you and flex the front foot up towards you, whilst keeping the leg straight.
- Bend at the hips and place your hands on your thigh.
- Bend the back leg and sit backwards into the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Can't Wait Till Next Athletics Season

Fri, 15 Nov 2024 16:01:50 GMT

Can't wait to be flying through the air in the summer heat again! ��☀️

HAPPY30

Wed, 13 Nov 2024 15:58:13 GMT

Celebrate Joel and Chelsea turning 30 with a 20% discount off a Sports Massage or Personal Training session! ��

Use code - HAPPY30
Code expires - 30/11/2024

Hurry - 20% off for first 30 customers only!!

T&C: Max 1 Discount per Customer.
Only 30 discount codes available.
Must be booked online and used at our Peterborough studio or as online training session.

Pull/Back exercise ideas... 💪🏻

Sat, 09 Nov 2024 10:26:05 GMT

Pull/Back Exercises

3 sets:
1a) Lat Pulldown - 8-12 reps (Medium/Heavy)
1b) Reverse Grip Lat Pulldown - 8-12 reps (Medium/Heavy)

3 sets:
2a) DB One Arm Row - 8-12 reps (Medium/Heavy)
2b) DB Rear Delt Fly - 8-12 reps (Light/Medium)

3 sets:
3a) Horizontal Cable Row - 8-12 reps (Medium/Heavy)
3b) Cable Face Pull - 8-12 reps (Light/Medium)

Go to Instagram to see all exercises! ��

Standing Glute Stretch 🍑

Sat, 05 Oct 2024 10:15:42 GMT

Standing Glute Stretch

- Stand on one leg and bring your knee towards your chest, holding the leg with your arms.
- Keep as tall as possible.
- If you struggle to balance you can do this stretch with your back supported against the wall.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

October Challenge - 100 Kettlebell Swings

Tue, 01 Oct 2024 10:14:13 GMT

100 Kettlebell Swings As Fast As Possible!

100 Kettlebell Swings As Fast As Possible! ��

Prizes for top 3 men and women ��

�� 1st Place = FREE 45 min Sports Massage
�� 2nd Place = £10 Discount off a Personal Training or Sports Massage Session
�� 3rd Place = £5 Discount off a Personal Training or Sports Massage Session

Please contact us to take part!
Competition ends 8pm on 31st October 2024.
Prizes must be redeemed within 3 months after the winners are announced on the 2nd November 2024.

Forearm Stretch 💪

Sun, 29 Sep 2024 10:11:31 GMT

Forearm Stretch

This is a stretch for the forearm and wrist.
You may find this stretch particularly useful if you type at a desk or do a manual/physical job!

- Hold your arm out straight with your palm facing out and your fingers pointing down.
- Use your other arm to pull the fingers back towards you to increase the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.
- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Dumbbell Lunge Complex

Wed, 25 Sep 2024 10:08:30 GMT

Dumbbell Lunge Complex

Try this on your next leg day workout!

Complete the following 4 exercises consecutively without rest:

1) Dumbbell Forward Lunge (20 reps)
2) Dumbbell Reverse Lunge (20 reps)
3) Dumbbell Side Lunge (20 reps)
4) Dumbbell Split Squats (20 reps each leg)

Complete 3 sets with 90 seconds rest in between each set!

Feel the burn! ��

Lat Stretch Against the Wall

Tue, 24 Sep 2024 10:03:50 GMT

Lat Stretch Against the Wall

- Place both hands on the wall with the fingers pointing up.
- Try to create 90 degrees at the hip.
- Push your hips away from the wall whilst pushing your shoulders into the wall.
- This will stretch your lats, chest and shoulders.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Join Our Circuits Class! 🔥

Mon, 23 Sep 2024 10:01:08 GMT

Monday Night Circuits Class

Join Our Circuits Class!
Mondays 6:30pm - 7:30pm in Werrington, Peterborough.
£6 Per Person Per Session.
£25 for Block of 5 Sessions.
All abilities and ages welcome, with modifications and alternatives for each station.
Sessions must be pre-booked.

Email - jmg.sportsmassage@outlook.com
Mobile - 07565 499691

Five Dumbbell Upper Body Exercises!

Thu, 19 Sep 2024 09:58:21 GMT

Five Dumbbell Upper Body Exercises

Add these to your next upper body workout!

Interlocking Chest & Shoulder Stretch

Sat, 07 Sep 2024 09:49:26 GMT

This is a good stretch for the Chest and Shoulders

- Interlock your fingers with your arms stretched out behind your body.

- Keeping your back straight and shoulder blades together, push your arms up until you feel the stretch in your chest.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Upper Back Stretch

Fri, 09 Aug 2024 06:02:01 GMT

This is a good stretch for the Upper Back

- Interlock your fingers with your arms stretched out straight in front of you.

- Lower your chin slightly and you should feel the stretch through your traps and shoulders.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Women's Only Personal Training

Thu, 08 Aug 2024 05:52:45 GMT

1-2-1 Personal Training Sessions available with Chelsea Grenfell

Exciting News!

We are now offering Women's Only Personal Training Sessions at our private studio in Werrington.

These sessions will be led by Chelsea.

- Indoor and Outdoor Training Facilities.

- Pre and Post-Natal Qualified.

- 10 + Years Experience in Competitive Sport.

- Online Training Programmes.

August Challenge - 250 Meter Row

Thu, 01 Aug 2024 05:45:00 GMT

August Challenge - 250 Meter Row

August Challenge ��

250 meter Row ��

Prizes for top 3 men and women ��

�� 1st Place = FREE 45 min Sports Massage

�� 2nd Place = £10 Discount off a Personal Training or Sports Massage Session

�� 3rd Place = £5 Discount off a Personal Training or Sports Massage Session

Please contact us to take part!

Competition ends 8pm on 30th August 2024.

Prizes must be redeemed within 3 months after the winners are announced on the 1st September 2024.

Chest Stretch

Sat, 27 Jul 2024 20:03:50 GMT

This is a simple stretch for the chest

- Stand tall and put your hands behind your head.

- Keep your head up and break your elbows apart to stretch your chest.

- Hold for 15 seconds as a maintenance or post-workout stretch.

- Hold for 30 seconds or more as a developmental stretching routine.

Full online stretch guide can be found below ��

Welcome To Our Gym

Thu, 25 Jul 2024 19:59:39 GMT

Providing a private environment for you to thrive, recover and reach your potential ��

Contact us today or book online!

Five Kettlebell Glute Exercises

Wed, 24 Jul 2024 19:54:18 GMT

Five Kettlebell Exercises to Strengthen Your Glutes!

These exercises are great for strengthening the posterior chain which include the glutes, hamstrings and lower back.

Kettlebell Body Blast

https://youtu.be/fWirxV57VNc

5 Kettlebell Shoulder Exercises

https://youtu.be/fWirxV57VNc

Levator Scapulae Stretch

Tue, 09 Jul 2024 19:51:03 GMT

This is a good stretch for the deeper neck

The Levator Scapulae originates from the transverse processes of the C1-C4 vertebrae (top of neck) and attaches to the medial border of the scapula (shoulder blade).

- Look straight ahead.

- Turn your head 45 degrees one way.

- Hold your head with your hand and pull your chin down toward your chest whilst maintaining the angle. Have the opposite arm behind your back to try and keep the opposite shoulder down.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Joel wins Eastern Champs Long Jump

Thu, 04 Jul 2024 19:47:23 GMT

Coach Joel wins East of England Champs Long Jump

Coach Joel won the Eastern Athletics Championships on Saturday 6th July with a jump of 7.17m! ��

This is just 5cm off his personal best set seven years ago!

It was a fantastic series of jumps with three jumps over 7 meters. Let’s see what is in store for the rest of the season! Thanks to coach Ben Davies for the fantastic coaching, and Rob at Osteopathy First for treating the ankle!

Big Band Shoulder Workout

Wed, 03 Jul 2024 19:40:29 GMT

Big Band Shoulder Workout

The great thing about resistance bands is that they can be taken with you wherever you go around the world, so there's no excuse not to get a workout in!

Complete 3-5 sets of the following circuit:

1) Band One Arm Shoulder Press

- Light to medium resistance

- 8-12 reps each arm

2) Band Upright Row

- Medium to heavy resistance

- 12-15 reps

3) Band Frontal Raise

- Light to medium resistance

- 8-12 reps

4) Band Break Apart

- Light to medium resistance

- 8-12 reps

5) Band Shrug

- Medium to heavy resistance

- 12-15 reps

Neck Stretch

Thu, 16 May 2024 19:36:32 GMT

This is a good stretch for your Neck

- Tilt your head to the side so that your ear is going down towards your shoulder.

- You can support the head with the hand.

- Make sure you keep the opposite shoulder down whilst you tilt your head. Putting the arm behind the back can help keep the shoulder down.

- You will feel the stretch in the opposite side down the trapezius.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Joel wins County Champs Long Jump

Sat, 11 May 2024 19:32:25 GMT

Coach Joel jumped over 7 meters for the 1st time in 7 years!!

Winning the Cambridgeshire County Champs on Saturday 11th May with a jump of 7.07m. ��

Persistence, patience and fantastic coaching from Ben Davies is starting to pay off!

Featured video is a sixth round foul, which we think was the best jump of the day.

Workout of the Week - Leg Accumulator

Fri, 03 May 2024 19:27:23 GMT

Leg Accumulator

Without resting, complete 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps on the following five exercises:

1) Sumo Squats

2) Pop Squats

3) Kneel-to-Stand

4) Side Lunge

5) Reverse Lunge

NOTE: Side Lunge and Reverse Lunge is double as it's the reps for each leg.

E.g. Round 5 = 5 reps each leg, 10 reps total.

Once you've finished round 10 give yourself a pat on the back and a good stretch! ��

Previous Workout of the Week:

1) Bodyweight Accumulator (Beginner/Intermediate) - https://youtu.be/TuZmw438FmQ

2) Dumbbell Combos (Advanced) - https://youtu.be/nfv08xZ0BD0

3) Kettlebell Blast (Intermediate) - https://youtu.be/XKSO0ZUQ9HQ

Chest & Bicep Stretch

Tue, 30 Apr 2024 19:47:54 GMT

This is a stretch for your Chest, Shoulders and Biceps

- Use a wall or an object such as a pole or wall.

- Stand with feet parallel to the wall/object with a slight clearance between the wall/object and your feet.

- Press your palm into the wall with your arm straight behind you at shoulder height.

- You should feel a stretch in the chest, shoulders and biceps.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

Sports Massage Therapy

Sat, 27 Apr 2024 19:44:27 GMT

What is Sports Massage Therapy?

�� What is Sports Massage Therapy?

- Sports massage therapy encompasses the scientific knowledge and manual therapy skills relating to specific soft tissues, their functions, the effects of manual therapy and exercise on normal, and damaged tissue.

- The main soft tissues include muscles, fascia, tendons, and ligaments.

- Sports Massage Therapy can help prevent injury and enhance performance.

- As a Level 4 Therapist I am able to diagnose, treat and rehabilitate injuries, dysfunctions and pain.

- Intervention and treatment plans will be administered to promote repair and recovery of musculoskeletal injuries.

�� What are the benefits of Sports Massage Therapy?

- Improved blood flow to soft tissues and lymphatic drainage.

- Widening and dilation of blood vessels, enabling nutrients to flow more easily which enhances the body’s recovery process.

- Improved flexibility and elasticity.

- Break down of scar tissue.

- Tension and pain relief through removal of waste products and release of endorphins.

- Relaxation and anxiety reduction.

- Improved mobility and functionality.

❓ How Often Should I Have a Sports Massage?

- That depends on the individual and their current condition, how often and hard they train, and if there are any injuries that require more thorough and frequent treatment.

- I will be able to advise you on how frequent you should have a sports massage based on your case history and how well you are responding to the treatment.

- As an example, someone may come once or twice a week in the early stages of injury, depending on the severity, then as they recover their appointments will become more and more spaced out. A maintenance massage once every week to four weeks would then be advised.

- Sportspeople, gym-goers and hard-labourers that have a particularly taxing physical regime, may benefit from a more frequent sports massage in order to prevent injuries and to assist in recovery.

Workout of the Week - 4th Week April 2024

Fri, 26 Apr 2024 19:38:56 GMT

Kettlebell Body Blast

Complete the following exercises as a Circuit for a whole body blast:

1) Kettlebell Swings - 20 reps (Medium to Heavy Weight)

2) Kettlebell Sumo Squats - 20 reps (Medium to Heavy Weight)

3) Kettlebell Split Squat - 15 reps each leg (Light to Medium Weight)

4) Kettlebell Calf Raise & Upright Row - 15 reps (Light to Medium Weight)

5) Kettlebell Shoulder Press - 15 reps (Light to Medium Weight)

6) Kettlebell Frontal Raise - 12 reps (Light to Medium Weight)

7) Kettlebell One Arm Row - 15 reps each arm (Medium to Heavy Weight)

Complete 3 sets with 60-90 seconds Rest between sets.

This can be used as full body muscular endurance routine 1-2 times a week.

Previous Workout of the Week:

1) Bodyweight Accumulator (Beginner/Intermediate) - https://youtu.be/TuZmw438FmQ

2) Dumbbell Combos (Advanced) - https://youtu.be/nfv08xZ0BD0

3) Dumbbell Hypertrophy - https://youtu.be/IQsaqYxmaGs

Side Bend Stretch

Sun, 21 Apr 2024 18:04:31 GMT

This is a stretch for your Lats and Obliques

- Place one arm down the side of the leg and one arm reaching upwards.

- Side bend and reach to the side until you feel a stretch down the side of your body.

- Hold for 15 seconds as part of a maintenance or post-workout stretching routine.

- Hold for 30 seconds or longer as part of a developmental stretching routine.

Full online stretch guide can be found below ��

4 Upper Body Cable Exercises

Sat, 20 Apr 2024 20:09:56 GMT

TRY THESE...
4 Upper Body Cable Exercises
with the Small Bar

1) Cable Upright Row

- Muscles: Shoulders, Traps, Biceps, Forearms.

- Medium to Heavy weight.

- 2-4 sets of 8-15 reps.

- Tip: Stand tall with chest proud.

2) Cable Frontal Raise

- Muscles: Shoulders, Traps, Pecs, Serratus Anterior.

- Light weight.

- 2-4 sets of 6-12 reps.

- Tip: Don't swing body and make sure cable doesn't catch you out!

3) Cable Bicep Curl

- Muscles: Biceps and Forearms.

- Light to Medium weight.

- 2-4 sets of 8-15 reps.

- Minimise elbow swing and keep body still.

4) Cable Tricep Pushdown

- Muscles: Triceps.

- Light to Medium weight.

- 2-4 sets of 8-15 reps.

- Tip: Can use the rope attachment so that you can

split your arms to the side and burn the triceps even more!

Workout of the Week - 3rd Week April 2024

Sat, 20 Apr 2024 20:04:48 GMT

Dumbbell Hypertrophy

Complete the following exercises as a Giant Set/Circuit:

1) Dumbbell Alternating Lunges - 20 reps (Medium to Heavy Weight)

2) Dumbbell Romanian Deadlifts - 15 reps (Medium to Heavy Weight)

3) Dumbbell Lat & Front Raises - 8 reps of each (Light to Medium Weight)

4) Dumbbell Bent Over Row - 8-12 reps (Medium Weight)

5) Dumbbell Bicep Curl - 12 reps (Light to Medium Weight)

6) Dumbbell Tricep Kickback (Double Arm) - 12 reps (Light to Medium Weight)

Complete 3-4 sets with 45-60 seconds Rest between sets.

This can be used as full body strengthening routine 1-3 times a week.

Apley Scratch Test/Stretch

Sat, 20 Apr 2024 20:01:56 GMT

1) Apley Scratch Stretch/Test

This is a stretch for the shoulders and triceps.

- This is also a test of shoulder mobility/flexibility, known as the Apley Scratch Test.
- Draw one hand round and up your back and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- Try to let the fingers touch if possible, if not hold the point closest to touching during the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.

2) Apley Scratch Stretch/Test with Towel

This is a good modification if you cannot get both hands to join behind your back.

- Using a towel to assist you, draw one hand round and up your back, and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.

- After doing this stretch consistently for a number of weeks, you should be closer to be being able to interlock fingers behind the back.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

UPDATE: Dry Cupping Now Available

Mon, 15 Apr 2024 18:19:13 GMT

Joel can now provide Dry Cupping therapy in combination with Sports Massage, making treatments even more effective!

�� What is Dry Cupping?

- Cupping therapy is one of the oldest and most effective methods of releasing toxins from the tissues and organs.

- The therapist puts special cups on the skin to create suction.

- This causes the tissue beneath the cup to be drawn up, causing increased blood flow to the treatment area.

- Enhanced blood flow under the cups draws impurities and toxins away from the nearby tissues and organs towards the surface for elimination.

- Cupping reduces muscle tension and can help restore range of movement.

�� Benefits of Cupping:

- Removal of edema after injury.

- Removal of stagnant blood and waste products within muscle and fascia.

- Increased circulation to the muscle, fascia and skin.

- Produces a stretch reflex in the muscle, fascia and connective tissue, which increases the mobility at the joint.

- Promotes healing and the formation of new blood vessels.

- Enhances lymphatic system.

- Reduces joint and muscle pain.

- Stimulates sensory nerves of skin and improves autonomic nervous system.

�� Potential Side Effects of Cupping:

- Cupping is a low-risk therapy. The side effects will typically occur during your treatment or immediately after.

- Light-headedness, dizziness, sweating or nausea may be experienced.

- After treatment, the skin around the rim of the cup may become irritated and marked in a circular pattern.

- Marks can last for 5-20 days, because of the process of drawing stagnant blood and new blood to the surface of the skin.

- Marks are normal and the different colours indicate the level of circulation in that area. They will fade naturally over time.

Dry Cupping is just an extra £5 on top off all Sports Massage treatments.

Using this combined approach enables the therapist to work in two areas of the body at once (i.e. cups in one area whilst being massaged in another area).

Workout of the Week - 2nd Week April 2024

Mon, 08 Apr 2024 19:25:46 GMT

Dumbbell Combos

Use a pair of light to medium weight dumbbells for this intense full body strength and conditioning workout!

Complete 3-4 sets with 90-180 seconds between sets.

Suggested rest between exercises - 30-60 seconds.

Can go continuously between exercises if well conditioned.

1) Dumbbell Squat & Press (Thruster) x8 Reps

2) Dumbbell Squat Jumps x8 Reps

3) Dumbbell Lunge & Press x12 Reps, x6 Each Side.

4) Dumbbell Row & Fly x8 Reps

5) Dumbbell Calf Raise & Upright Row x12 Reps

Tricep Stretch

Sun, 07 Apr 2024 19:22:54 GMT

This is a simple stretch for the Triceps

- Touch the top of your back with one hand.

- Place the hand of the other arm on the elbow to help push the hand down the back to increase the stretch.

- Hold for 15 seconds as part of a maintenance or post-workout routine.

- Hold for 30 seconds as part of a developmental stretching routine.

Full online stretch guide can be found below ��

5 Kettlebell Shoulder Exercises

Sat, 06 Apr 2024 19:15:06 GMT

Add these 5 Kettlebell Shoulder Exercises to your routine!

1) Kettlebell Frontal Raise - 8 - 12 reps

(Hands on top = HARDER, hands round handle = EASIER)

2) Kettlebell Pushout - 8 - 12 reps

(Slower = Harder)

3) Kettlebell Upright Row - 10 - 15 reps

4) Kettlebell Tricep Press - 8 - 12 reps

5) Kettlebell Halo - 6 - 10 reps each direction

Workout of the Week - 1st Week April 2024

Wed, 03 Apr 2024 19:11:32 GMT

Bodyweight Accumulator

Without resting, complete 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps on the following five exercises:

1) Sumo Squats

2) Burpees

3) Press Ups

4) Crunch

5) Glute Bridge

Once you've finished round 10 give yourself a pat on the back and a good stretch!

Cross-Body Shoulder Stretch

Wed, 03 Apr 2024 07:49:13 GMT

This stretches the deltoids, teres minor and supraspinatus

- Standing up or sitting, pull one arm across your body whilst hooking it up with the upper-part of your other arm.

- Don’t let the arm drop too far below shoulder height - this is why you prop it up with the other arm.

- You should feel a stretch in the shoulder as you pull the arm across your body.

- Hold for 15 seconds as a maintenance or post-workout stretch.

- Hold for 30 seconds or more as a developmental stretching routine.

Full online stretch guide can be found here ��

Meet The Team - Chelsea Grenfell

Wed, 03 Apr 2024 07:47:28 GMT

Meet the team - Chelsea Grenfell

- BSc Sport Science

- Post Graduate Certificate in Counselling

- Level 3 Personal Trainer

- Level 3 Pre & Post Natal Instructor

- Level 2 Gym Instructor

- Level 2 Circuits Instructor

- CIMSPA Member

I enjoy many different forms of exercise such as powerlifting, running and Pilates.

Since becoming a mother, I am very passionate about women's physical wellbeing during and after birth.

I exercised throughout my entire pregnancy and have continued to workout post pregnancy. I understand that balancing motherhood and looking after yourself can be challenging, however, I am here to guide you along the journey of strengthening your body and being the best version of yourself.

Full bio can be found below ��

Meet The Team - Joel Grenfell

Tue, 02 Apr 2024 07:45:30 GMT

Meet the team - Joel Grenfell

- Founder of JMG Sports Massage & Personal Training.

- Over 10 years of Sports Massage experience.

- Over 6 years of Personal Training experience.

- BSc (Hons) Sport & Exercise Science

- Pre & Post Natal qualified.

- Exercise Referral (GP) Practitioner.

- Dry Cupping and Dry Needling.

- Sports Massage Association Member.

- CIMSPA Member.

I studied Sport and Exercise Science at Loughborough University and utilised the best facilities, equipment and teaching.

As a junior athlete, I won several national titles such as English Schools and England Athletics Championships. I also competed for my country in the Long Jump, so I have experience of the physical, psychological and nutritional requirements to make it to the elite level in sport.

I always want to be the best possible Personal Trainer and Sports Massage Therapist for my clients, therefore I am constantly looking for further qualifications, new methods of training and investing in the best equipment.

Full bio can be found below ��

We Are Back On Social Media! 💥

Mon, 01 Apr 2024 07:13:09 GMT

We are back on social media!

We provide Personal Training and Sports Massage services in Peterborough, Oundle and Online. ��

We look forward to sharing our journey and content with you. ��

Please follow us on Facebook, Instagram and YouTube to keep up to date with all our content!

Chelsea's Positive Birth Story (First Time Mum)

Fri, 06 Jan 2023 16:23:36 GMT

MY POSITIVE BIRTH STORY (FIRST TIME MUM)
Click the picture below for the video!

In today's video I am sharing my positive birth story. I would do it all over again although the pain was intense as the care provided was truly wonderful and centered around what we wanted as a family! Good luck to all the mamas out there soon to give birth! You've got this!

Trigger Points - What Are They?

Wed, 10 Nov 2021 06:01:51 GMT

One of the most frequent questions I get asked by my clients relates to trigger points.

Here I have tried to explain it as best I can whilst making it understandable.

What are trigger points?
Trigger points are concentrated hyperirritable spots within skeletal muscle that often result in reduced range of movement and muscle weakness.

At a trigger point the sensory receptors have become overexcited and therefore localised pain is perceived.

How are trigger points caused?
Trigger points can develop through overuse of muscles, postural imbalance or compensatory movements that have not been corrected or dealt with overtime.

Trauma to the muscle, overuse, adaptive shortening, postural imbalance, muscle strain, nutritional deficits or even the stress response can cause a local metabolic crisis within the myofilament of the muscle.

The actin and myosin shorten causing an involuntary localised spasm that leaves the unaffected sarcomeres of the myofibril in a state of stretch. This causes taut bands which create a temporary stabilising effect within the tissues.

This leads to pain that can be experienced either locally or as referred pain at a joint, which can further restrict movement.

Why do trigger points develop?
Trigger points can serve as a protective mechanism/response to injury as they help stabilise the joint in the event of acute injury or postural stress.

Why do trigger points need to be treated?
Although trigger points are part of the protective response to injury, they outlive their usefulness as they maintain dysfunctional movement patterns that were initially used to compensate for the injury.

The trigger point needs to be released so that range of movement can increase to normal levels and so that pain is not felt in the area.

How can a trigger point be treated?
Altering the chemical cycle that has developed, through direct pressure, stretching or ice, will release tension in the sarcomeres and reduce or release the taut band.

The spasm is released quickly and often permanently, which in turn reduces local pain, referred pain and the dysfunction caused by the trigger point.
Trigger point therapy techniques used in Sports Massage deactivates the trigger point by applying direct pressure and temporarily starving the area of oxygen which leads to a reduction in spasm.

This is sometimes known as ischaemic pressure or myotherapy.

Effects of trigger points techniques:
- Increased range of movement
- Increased local and general relaxation
- Increased flexibility and contractibility of the affected muscle
- Improved circulation
- Reduced local pain
- Reduced referred pain

Beetroot Can Enhance Endurance Performance

Tue, 09 Nov 2021 06:01:50 GMT

Runners and cyclists often supplement beetroot juice into their diets.

It's not just a fad though, as there is scientific evidence of its ergogenic properties due to the nitrate contained in beetroot.

- Nitrate has been proven to improve aerobic endurance performance.
- Nitrate supplementation, such as beetroot juice, increases plasma (blood) nitrate levels which reduces the oxygen consumption during exercise (you become more energy efficient).
- Increased nitrate levels also reduces the ATP (energy) cost of muscle force production. This again makes aerobic exercise more efficient and less energy demanding.

Iliotibial Band (ITB) Syndrome

Mon, 08 Nov 2021 06:01:50 GMT

Iliotibial Band (ITB) Syndrome is very common among runners and cyclists and I have treated it frequently.

The ITB is a band of fascia which runs from the ilium to the tibia and is responsible for the stability of both the knee and hip.

When the knee is being flexed, the ITB moves over the lateral femoral condyle in the knee joint.

It is this repetitive movement and rubbing of the ITB that can lead to inflammation and pain on the outside of the knee.

This condition is very common in runners and is also known as 'Runner's Knee'.

Causes of ITB Syndrome include:
- Poor running technique.
- Inappropriate footwear.
- Lack of flexibility.
- Growth spurts.
- Sudden increases in training volume.
- Weak hip and thigh muscles.

Treatment and prevention of ITB syndrome includes:
- Rest, ICE and taking anti-inflammatories to reduce the inflammation and pain in the initial stages of injury (First 48 hours).
- Stretching and massaging the ITB and connected structures.
- Strengthening of the thigh, hip and core muscles.
- Correcting and optimising running technique.
- Ensuring your footwear is appropriate for your gait and running style.

For treatment, rehabilitation and advise please feel free to contact me and I will be more than willing to assist you.

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Pregnancy Massage

Pregnancy Massage ��

Sports Massage Therapy

Sports Massage Therapy ��

Hot Stone Massage

Hot Stones Massage ♨️

Frog Pose

Frog Pose

Reclining Angel Pose

This is a relaxing stretch for the hips, groin and back.

Butterfly Stretch

This is a stretch for the inner thighs, hips and groin.

Review 9

Bark Review

Review 8

Google Review

Review 7

Google Review

Services at Thrive Therapy & Fitness

Here are all the in-person services that we offer at Thrive Therapy & Fitness ��

What is Dry Cupping?

What is Dry Cupping Therapy?

Review 6

Google Review

Review 5

Google Review

Review 4

Google Review

Lying Hamstring Stretch

This is a stretch for the hamstrings - another muscle that tends to shorten easily with prolonged periods of sitting.

Lying Glute Stretch

This is a stretch for the glutes.

Figure 4 Stretch

This is a good stretch for the glutes and piriformis.

Membership Upgrade

Membership Upgrade - Hot Stones & Dry Cupping Options Available

Sports Massage

Sports Massage

Review 3

Google Review

Review 2

Google Review

Review

Google Review

Business Update

Exciting News!

Our Services at Thrive Therapy & Fitness

Our Services at Thrive Therapy & Fitness

Kneeling Rectus Femoris Stretch

This is a strong stretch for the rectus femoris (Quad muscle).

Lunging Hip Flexor Stretch

This is a stretch for the hip flexors, quads and glutes. If you sit for prolonged periods than your hip flexors will likely be tight.

Calf Stretch (Off Step)

Particularly good for runners with tight calves!

Thrive Therapy & Fitness Ltd

We are now a Limited Company

2024 Year Review

2024 Year Review

Hand Walks

Long Arm Hand Walks

Hamstring Stretch (Crossed Leg)

Hamstring Stretch (Crossed Leg)

Online Personal Training

Online Personal Training ﻿

Inverted Row

Inverted Row ﻿

Hamstring Stretch (Feet Facing Outwards)

Hamstring Stretch (Feet Facing Outwards)

Gift Cards Available

Gift Cards available! ��

Hamstring Stretch (Feet Facing Inwards)

Hamstring Stretch (Feet Facing Inwards)

Dumbbell Lateral & Frontal Raises

Dumbbell Lateral & Frontal Raise

Standing Hamstring Stretch

Standing Single Hamstring Stretch

Oundle Home Appointments

Oundle Home Appointments

Lifting Complex for Athletes

Online Personal Training

Inverted Row

TRY THESE...
4 Upper Body Cable Exercises
with the Small Bar