Kneeling Rectus Femoris Stretch

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Kneeling Rectus Femoris Stretch

16 July 2025

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 👇

Stretch Guide

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Building Resilient Bodies & Minds 👷‍♂️💪🧠 Was great to have @victoria_newtonbomb back at the gym this morning for a killer workout! 🔥 Thanks to our online training program and app setup, we made sure that even during her week away last week, she was still getting the work done! ✅ Today was the toughest workout so far this program with a gruesome full body kettlebell accumulator that lasted over 24 minutes! 👏 NO REST. Just pure stamina and resilience building 💯 Some strong Ski & Row Erg performances too, even off tired legs! 🙌 Well done Victoria you truly smashed it!! 👊 We spoke quite a lot about resilience today and how exercise training helps us all cope with the stresses of life and how anything can be achieved with the right attitude and mindset. After a period of inconsistency, I have personally experienced cognitive benefits and an improvement in energy levels after being consistent over the last few weeks. I hope this post motivates you to take a small step forward. It may seem insignificant on it's own but it all builds and leads you on a journey to a better and more resilient you! 🌱 For training, treatments, and personalised advice, contact us. 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

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Sports Massage for Stiff Backs✨ Sports Massage isn't just for sports people, the benefits can be experienced by all. I find nothing more rewarding than watching an elderly client with poor mobility improve their quality of life with restored movement. Benefits of Sports Massage 👇 - 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. For more advanced treatments, and personalised advice, contact us. 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

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Patellofemoral Pain Syndrome 🦵 AKA "Runners Knee" Are you suffering with pain on or under the kneecap? Pathology 🔽 The posterior surface of the patella gets irritated or damaged with this condition. Severity can range from dysfunction to serious or chronic injury. The posterior surface of the patella is slightly pointed and runs through the slightly concave surface of the femur in a space called the femoral groove. If the patella is dragged out of place, it's sharp under-surface will be compressed against one side of the femoral groove and this can damage the patella. The patella is maintained through the balance of surrounding musculature and fascia. There is a greater lateral pull on the patella as muscles and fascia become tight on the lateral aspect of the thigh. If there is weakness in the vastus medialis, it cannot counter this lateral pull. Factors that can lead to patellofemoral pain syndrome include: excessive foot pronation, a wide Q-angle, and tightness in the ITB or biceps femoris (hamstrings). Signs and Symptoms 🔽 - Anterior knee pain or pain underneath the patella. - Visible patella malalignment or maltracking during contraction of the quads. - Atrophy of the vastus medialis (inner quad). - Possible knock knees. Possible Causes 🔽 - Muscular imbalance. - Poor posture. - Genetics. - Excessive Q-angle. - Weakness in vastus medialis due to injury. Treatment 🔽 Patellofemoral pain syndrome can be treated by restoring length to shortened muscles, and strengthening weak muscles that support the knee. A combination of strengthening, stretching and massage therapy is advised. At Thrive Therapy & Fitness, we have treated several cases of patellofemoral pain syndrome through treatment and exercise prescription. If you are currently struggling we would love to help you! 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

Iliotibial (ITB) Syndrome 🦵 Are you suffering with pain on the outside of your knee? 💥 Pathology 🔽 The ITB is a band of fascia which runs from the ilium (hip) to the tibia (shin bone). The ITB is greatly responsible for the stability at both the hip and the knee. When the knee is flexed, the ITB moves over the lateral femoral condyle. It is the repetitive movement or rubbing of the ITB across this structure that can lead to inflammation and pain on the outside of the knee. This condition is very common in runners and cyclists. Signs and Symptoms 🔽 - Pain on the lateral femoral condyle (outside of the knee). - Positive Thomas or Ober's test. - Pronation of the foot. - Internally rotated knee. - Anteriorly titled pelvis. Possible Causes 🔽 - Poor running technique (e.g. internally rotated knee or over pronation of the foot). - Inappropriate footwear. - Lack of flexibility (tight ITB) - Growth spurt. - Excessive running or cycling. Treatment 🔽 ITB syndrome can be treated with massage, stretching and physio exercises. Massage and relief to the ITB, glutes and vastus lateralis (outer quad) is particularly important. It's also important to give the area time to heal, and for the inflammation to reduce. Therefore reducing impact and volume through the ITB and legs is recommended. At Thrive Therapy & Fitness, we have treated several cases of ITB syndrome. If you are currently struggling we would love to help you! 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

Piriformis Syndrome ⚡ Are you suffering with intense pain in your buttocks? Pathology 🔽 The piriformis is a lateral rotator muscle located in the hip, which is prone to tightness. The piriformis sits on top of the sciatic nerve, which passes down leg. The tighter and shorter the piriformis muscles becomes, the greater likelihood that the sciatic nerve underneath the muscle gets impinged. This can cause localised deep pain in the buttocks, and in some cases, radiating pain down the leg. Signs and Symptoms 🔽 - Tenderness in the gluteus maximus. - Local pain over the piriformis. - Radiating pain into the glutes, down the leg and possibly the foot. - Laterally rotated hip. - Limited medial rotation of the hip. - Reduced strength in the affected leg. - Negative slump test - to rule out sciatica. Possible Causes 🔽 - Poor posture. - Inhibited recruitment or strength of the gluteus maximus. - Incorrect movement patterns. - Postural adaption. - Poor stability or movement control. Treatment 🔽 Piriformis syndrome can be treated with massage, stretching and physio exercises. Massage and relief to the piriformis, glutes and lower back is particularly important. Reducing your sitting time for prolonged periods helps prevent shortening the piriformis and putting pressure on the sciatic nerve. At Thrive Therapy & Fitness, we have treated several cases of piriformis syndrome. If you are currently struggling we would love to help you! 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

Lying Hamstring Stretch with Band (Outward) 🌊 This is a good stretch for the hamstrings and calves. Point toes down if you want more of a calf stretch. Keep the toes neutral, if you want to focus more on the hamstrings. - Lying flat on your back, wrap a resistance band around the middle of one of the feet. - Using the band, pull the leg towards the chest, but also away from the body (the toes point away from the body). - Have the other leg straight and flat on the ground. - 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.

Lying Hamstring Stretch with Band (Inward) 🌊 This is a good stretch for the hamstrings and calves. Point toes down if you want more of a calf stretch. Keep the toes neutral, if you want to focus more on the hamstrings. - Lying flat on your back, wrap a resistance band around the middle of one of the feet. - Using the band, pull the leg towards the opposite shoulder keeping it straight. - Have the other leg straight and flat on the ground. - 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.

Lying Hamstring Stretch with Band 🌊 This is a good stretch for the hamstrings and calves. Point toes down if you want more of a calf stretch. Keep the toes neutral, if you want to focus more on the hamstrings. - Lying flat on your back, wrap a resistance band around the middle of one of the feet. - Using the band, pull one leg towards your chest keeping the leg straight. - Have the other leg straight and flat on the ground. - 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 👇 https://www.thrivetherapyfitness.com/stretch-guide

Form Doctor - Behind The Scenes 🧐 During yesterday's workout I noticed that Victoria's shoulders were moving forwards whilst Dumbbell Shrugging. A quick look at her posture and movement indicated she likely had tight pectoral (chest) muscles. I therefore got her to mobilise and stretch her chest muscles before the next set... Hey presto! Her shoulder movement path was much better and her overall posture also improved. It's good to identify an incorrect movement. But what's far better, is to consider what mechanical restrictions may be preventing the correct movement pattern. Play detective and fix the underlying issue first! This really demonstrates the importance of good mobility and flexibility practices for performance and injury prevention. If you would like to learn more, than I would love to help you through my experience as a Sports Massage Therapist and Personal Trainer. 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

Good to be back at @oundle_fitness with @victoria_newtonbomb this morning! 💪 Here's some pull exercise highlights from today's session. 🔥 With 24 hour access for members, fitness classes, and air conditioning, it's a great place to train in Oundle. 👌

Dry Cupping Therapy for back pain relief and enhanced circulation ⚡ 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 Dry 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. For more advanced treatments, and personalised advice, contact us. 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

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⭐⭐⭐⭐⭐ "Excellent and highly recommend. Joel was polite and professional and put me at ease. He explained how the session would work and what to expect. The sports massage was thorough and helped to relieve tension in the neck, shoulders and back. I enquired about follow up sessions and was not made to feel anything was compulsory. Rather I was offered a selection of options that would suit me should I wish to try." Nicola L Via Fresha

⭐⭐⭐⭐⭐ "Easy parking and relaxing and comfy room for my back and leg massage with Joel today, really feeling so much looser!" Mark L Via Google

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! 👏💪 For more advanced exercises and personalised advice, contact us. 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

Try these five big band exercises for some shoulder burn! 🔥 The great thing about band exercises is that you can do them anywhere! 🌎 Which one burns the most for you? 👀 Suggested Plan 👇 3 sets of 8-12 reps on each: 1) Band One Arm Shoulder Press (Light to Medium Resistance) 2) Band Frontal Raise (Light to Medium Resistance) 3) Band Upright Row (Medium to Heavy Resistance) 4) Band Shrug (Medium to Heavy Resistance) 5) Band Break Apart (Light to Medium Resistance) For more advanced exercises and personalised advice, contact us. We are also able to treat shoulder injuries through sports massage therapy and get them released and ready for action! 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

👀 Want Flexible Shoulders? 👆 Give these mobility exercises a try! For more advanced exercises and personalised advice, contact us. We are also able to treat shoulder injuries through sports massage therapy and get them released and ready for action! 🌐 www.thrivetherapyfitness.com 📩 info@thrivetherapyfitness.com 📞 07565 499691

How does Online Personal Training work? 📲💻🏋 Question time ❓️❔️❓️ ▶️How do I know how to perform the exercise? ✅ The training app provides video demonstrations and descriptions of each exercise. ▶️ How do I know how many sets and reps to perform? ✅ The app or training handout specifies how many reps, sets and the suggested weight/resistance. ▶️ How do I know which workout to do on which day? ✅ Workouts are scheduled on the calendar on the app. When you open the app, it will tell you what workout to do on that particular day. ▶️ What if I miss a day? ✅ Workouts can be rescheduled to a different day on the app. We are all human - we get sick, life gets busy or something unexpected happens. That's why having the flexibility to move workouts is important. ▶️ How do I contact the coach? ✅ You can use the in-app messaging function, text, call or WhatsApp. ▶️ What other functions does the app have? ✅ The app can sync with your fitness watch, so you can view all of your fitness data in one place. Nutrition tracking and meal plans can also be included. ▶️ Am I able to access Personal Training sessions? ✅ Yes! Personal training sessions can be booked virtually or in-person. Subject to availability and additional costs. ▶️ What environments do online training programs cover? ✅ Online training plans can be provided for use in any environment, such as your gym, home, local field, athletics track or sporting venue. ▶️ How do I sign up? 📩 info@thrivetherapyfitness.com 📞 07565 499691 📲 Send us a DM

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How does Online Personal Training work? 📲💻🏋 Step 1) We schedule a FREE consultation to assess your current fitness levels, lifestyle, availability, resources and goals. This can be done virtually or in-person. Step 2) We test and assess your current health and fitness status, such as your vitals, body composition, vo2 max, strength and mobility. This can be done virtually or in-person. Step 3) From the data we have obtained from the consultation and assessment, a bespoke training program will be devised. Programs are typically 6-12 weeks, but can vary depending on the goal and individual. Step 4) The training program will be accessible to the client via the mobile app or as a PDF handout. With the mobile app, data such as reps and weight will be saved and shared automatically with the coach for analysis. Step 5) The program will be monitored by the coach regularly and the client is able to leave feedback and ask questions as often as needed. The program can be modified/altered at any point as the app updates in real time. Step 6) Once the program has ended... - Health and fitness measures are re-tested post-intervention to assess program success. - New goals are created. - A new program is generated to keep you progressing onwards and upwards. If you would like to sign up or find out more, please contact us using any of the methods below: 📩 info@thrivetherapyfitness.com 📞 07565 499691 📲 Send us a DM #onlinetraining #onlinepersonaltraining #personaltraining #onlinetrainingprogram #onlinecoach

Prone Double Quad Stretch 🦵🦵 This is a more advanced stretch that requires a decent amount of flexibility in the quads, back and abs. - Lay face down with your legs fully extended and flat on the floor. - Bring both of your feet towards your glutes, taking hold of your feet with your hands. - Extend your hips towards the floor, stretching your quadriceps and hip flexors. - From this position, you can also lift your chest to begin to stretch your upper 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. #thrive #stretch #personaltraining #sportsmassage #onlinetraining

Side Lying Quad Stretch 🦵 This is an easier method to stretch the quads if you struggle lying on your tummy. - Lay on your side with your bottom leg fully extended. - Next, bring your top foot towards your glute then take a hold of your top foot with your hand so that your knee bends and your hips are extended, stretching your thigh and hip flexors. - 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. #thrive #stretch #personaltraining #sportsmassage #onlinetraining

Prone Quad Stretch 🦵 - Lay face down with your legs fully extended and flat on the floor. - Next, bring your right foot towards your glute then take a hold of your right foot with your right hand so that your knee bends and your hips are extended towards the floor, stretching your thigh and hip flexors. - 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. #thrive #stretch #personaltraining #sportsmassage

⭐⭐⭐⭐⭐ "I recommend Thrive Therapy and Fitness if you want an excellent Personal trainer who listens to what your goals are and creates a personalised exercise program for you. Joel also provides physio massage to a high professional standard which has allowed me to pursue my exercise and pole dance goals despite previous injuries." Claire E Via Google

⭐⭐⭐⭐⭐ "Saw Joel twice over the last two weeks due to tight leg muscles leading up to my marathon. Best decision I made as he sorted out the tightness and very sore legs with some sports massage, and now I'm hopefully all ready to go for this weekends run. Very friendly and knowledgeable." Chris P Via Google

⭐️⭐️⭐️⭐️⭐️ "Joel made me a virtual training plan as I don’t live in the area. I sent him a video of my gym and he has created a full training plan for 6 weeks that I can continue to have access to for ages. The training plan is absolutely fantastic - Its exactly what I need. He mixes up all the exercises so it doesn’t get boring and he’s always available to text if I want something changed. This is the second training plan I’ve had from Joel - the first lot her did when I was pregnant and I loved feeling keeping moving during pregnancy, but knowing I was doing so safely. The app he uses is also fantastic, and includes timers and also videos if you need a reminder on how to do the exercise. Thanks Joel!" Beth N Via Google

How Do I Book A Home Appointment? 🏠❓ ✅ Please use the follow methods to book a home appointment: 📩 Email - info@thrivetherapyfitness.com 📞 Call, Text or WhatsApp - 07565 499691 🌐 Fill in an enquiry form on the website - www.thrivetherapyfitness.com 📲 Send us a DM ❌ Please note - you cannot book or view availability for a home appointment using the online booking system ❌ 🏠 Services available at your home: 🟢 Personal Training (1:1, 2:1 or Small Group) 🟢 Health & Fitness Assessment 🟢 Sports Massage 🟢 Dry Cupping Massage 🟢 Hot Stone Massage 🟢 Pregnancy Massage 💳 Payment methods accepted: - Credit/Debit Card - Bank Transfer - Cash - Online Shop 🌏 Areas of service: - Peterborough, Glinton, Marholm, Newborough - Oundle, Cotterstock, Tansor, Glapthorn, Warmington, Barnwell, Titchmarsh - Glatton, Hemington, Thurning, Polebrook - Bulwick, Duddington, Woodnewton, Nassington #homemassage #homesportsmassage #homepersonaltraining #personaltrainingathome #massageathome

Health & Fitness Assessment 🔎✅ 🟢 During this 60 minute session we will test and assess your body composition, blood pressure, vitals, vo2 max and muscular endurance. 🟢 A movement screening will also be conducted to highlight any dysfunctions. 🟢 Assessments can be done in clinic, at a location of your choosing, or in the comfort of your home. 🟢 Stats and analysis emailed to client for their records. 🟢 Free debrief session booked to discuss results and advise next steps. 🟢 Cost is £40 per 1 hour Health & Fitness Assessment session. 🟢 Suitable for all ages/abilities as the assessments are adaptable. To book or for further information please contact us. 📞 07565 499691 📩 info@thrivetherapyfitness.com 📲 send us a DM

Book an appointment and visit our new treatment room at the Cambridgeshire Wellness Clinic! 📍✨️ Swipe to view pictures of the venue. 📸 You can navigate and find us using Google Maps. 🔎🌍 48 Papyrus Road, Werrington, Peterborough, PE4 5BH. There's plenty of free parking spaces marked "CWC". We offer a range of holistic treatments: 🟢 Sports Massage 🟢 Hot Stone Massage 🟢 Dry Cupping Therapy 🟢 Pregnancy Massage 🟢 Injury assessment, treatment and programs We also have appointments available at our location in Gunthorpe and to clients' homes in Peterborough and Oundle. 📩 info@thrivetherapyfitness.com 📞 07565 499691 ℹ️ www.thrivetherapyfitness.com #sportsmassage #drycupping #hotstones #peterboroughmassage #werringtonmassage

Sphinx Pose 🐱 This stretches the core and chest. - Lie on your stomach. Place your elbows directly underneath your shoulder blades. - Press firmly into the palms of your hands and forearms and lift your upper body. - Lengthen between your neck and shoulders. - Hold for 15 seconds as a maintenance or post-workout stretch. - Hold for 30 seconds or more as a developmental stretching routine.

Modified Child's Pose 🌴 - This modified version of Child's Pose puts an extra stretch through the lats. - Start on your knees. - Bring your bum towards your heels with your arms outstretched in front of you. - Bring your hands and arms over to one side of the body until you feel a stretch in the lats (under the arm pits). - Hold for 15 seconds as a maintenance or post-workout stretch. - Hold for 30 seconds or more as a developmental stretching routine.

Child's Pose ☀️ This is a nice stretch for the lower back, lats and shoulders. - Start on your knees. - Bring your bum towards your heels with your arms outstretched in front of you. - 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 👇 https://www.thrivetherapyfitness.com/stretch-guide

⭐⭐⭐⭐⭐ "Joel was very thorough in his assessment of my issues. The treatment was effective and he also showed me stretches to do at home. Very pleased and will definitely be going back." Jo C Via Fresha

⭐⭐⭐⭐⭐ "I had 3 sessions of upper body massage including attention to my left arm which had a trapped nerve. Joel was very thorough and advised on what after care exercises to do. Great value for money." Claude G Via Google

⭐⭐⭐⭐⭐ I work quite a physical job, so I went for a sports massage with dry cupping, and it was an excellent experience. Joel is very knowledgeable and takes the time to understand exactly what I need. After the session, I could really feel the difference, my body felt lighter and my circulation improved. Very effective treatment, highly recommend! Ploy C Via Google

Choose from a range of treatments with our 3 x 1 Hour Package 🎁 Have a different treatment each time, or have three of the same. The choice is yours! 🙌🏼 You can also choose to gift a session to a partner, friend, or family member 👥️ Available on our website - www.thrivetherapyfitness.com or through our online booking system - Fresha. info@thrivetherapyfitness.com 📩 07565 499691 📞 Locations in Gunthorpe and Werrington 📍

From the 1st May, we are very pleased to offer treatments at the Cambridgeshire Wellness Clinic in Werrington. Treatments on offer include: Initial Assessment & Consultation, Sports Massage, Hot Stone Massage, Dry Cupping and Pregnancy Massage. You can book using the "book now" link on the profile page 😊

Being part of client journeys like this one reminds me of why I work in this industry and encourages me to keep going! 🌱😊 I hope this encourages someone out there - client or therapist! #sportsmassage #personaltraining

Double Glute Stretch 🍑 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 both knees towards your chest, whilst keeping 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 👇 https://www.thrivetherapyfitness.com/stretch-guide

Sit and Reach Stretch 🌊 - Sit upright with your legs straight out infront of you. - Lean forward from the hips in a slow and controlled motion making sure your knees remain straight. - Extend the arms as far as comfortable towards the toes. - Hold for 15 seconds as a maintenance or post-workout stretch. - Hold for 30 seconds or more as developmental stretching routine. Full online stretch guide can be found below 👇 https://www.thrivetherapyfitness.com/stretch-guide

Hurdle Stretch 🌊 - Sit on the floor with one leg extended straight infront on the body. - Bend the other leg at the knee so that your foot is behind the body and your thigh is pointed out to the side. - Hold this position as you lean the torso forwards reaching your hand towards your toes of the leg that is straight. - 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. - Repeat on the other leg.

⭐️⭐️⭐️⭐️⭐️ "Friendly, professional service. Sorted out my shoulder nicely. Highly recommended." Silas N Via Google

⭐️⭐️⭐️⭐️⭐️ "I started with Joel over a year ago and I can not recommend him enough. He has shown such dedication to my training, which has allowed me to flourish. He has taken so much time going above and beyond planning my session to ensure that every session is detailed, specific and allows me to progress beyond my own limits. He is a credit to the profession." Sarah E Via Facebook

⭐️⭐️⭐️⭐️⭐️ "I'm delighted to recommend Joel to anyone who has need of the best sports massage. I have been treated by Joel for a number of years and have had excellent results. He treated a rotator cuff shoulder injury with great care. Then he focussed on a calf and lower back problem and fixed these too. His approach is very considerate and kind. He is well qualified. He is "the real deal" when it comes to this sort of treatment." Steve C Via Google

Pigeon Stretch 🕊️ This is an effective deep stretch for the piriformis and glutes. Note - it may not be possible for everyone to do this stretch so figure 4 maybe a better alternative. - Start on all fours. Bring one leg across your body so that is bent and above your hip. - The other leg goes straight behind as far as it goes, whilst you bring your chest and torso towards the ground. - Rest on your elbows and apply pressure so that you feel a strong stretch but no pain. - Hold for 15 seconds as part of a maintenance or post-workout routine. - Hold for 30 seconds as part of a developmental stretching routine.

Pretzel Stretch 🥨 This is a good multi-purpose stretch for the quads, glutes, hips, obliques and back. - Lie on your right side with your head resting on your arm. - Bend your left knee and hip up toward your chest as far as you can, and let it drop to the floor. - Bend your right knee and grab your right foot (use a strap if you can’t reach it) with your left hand. - Make sure your leg and torso remain in a straight line as you gently bring your top shoulder toward the floor. - Repeat on the other side. - Hold for 15 seconds as part of a maintenance or post-workout routine. - Hold for 30 seconds as part of a developmental stretching routine.

Seated Glute Stretch 🍑 - Sit upright with your legs straight in front of you. - Next, bring your left leg towards your chest and take your left foot over your right leg. - To emphasise the stretch pull your bent leg towards your torso with your arm. - 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.

⭐️⭐️⭐️⭐️⭐️ "I came to Joel with a mobility issue in my wrist due to an injury I picked up 6 months ago. After only 2 sessions of the sports massage I was shocked to see how much of a difference it made! I feel great and am back in training with nearly full mobility." Bradley G Via Google

⭐️⭐️⭐️⭐️⭐️ "Great 30 minute massage with Joel. Always on time. Easy to get to. Friendly, great service. Thank you!" Becky M Via Fresha

⭐️⭐️⭐️⭐️⭐️ "I am so grateful for finding Joel and I don’t know what I would do without him now - 4 years on! He looks at you the individual, your goals and adapts sessions accordingly. He is a brilliant PT and masseuse and I cannot thank him enough for his guidance. Above all, he leads with kindness! Thank you!" Alex W Via Google

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 📞 Reviews - https://www.thrivetherapyfitness.com/testimonials ⭐️⭐️⭐️⭐️⭐️

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 📞 Reviews - https://www.thrivetherapyfitness.com/testimonials ⭐️⭐️⭐️⭐️⭐️

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 📞 Reviews - https://www.thrivetherapyfitness.com/testimonials ⭐️⭐️⭐️⭐️⭐️

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.

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.

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.

⭐️⭐️⭐️⭐️⭐️ "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

⭐️⭐️⭐️⭐️⭐️ "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

⭐️⭐️⭐️⭐️⭐️ "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

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 🌐

New Year Offer! 🎉🎊🎉🎊 HURRY - offer ends Jan 31st 2026 10% off Sports Massage Home Appointment Packages 🎁 3x60 minute Sports Massage at Home - £135 (RRP £150) 5x60 minute Sports Massage at Home - £225 (RRP £250) Available in Peterborough & Oundle 📍 Package must be purchased before midnight on the 31st January 2026 📅 Appointments must be used within 12 months of the purchase date ℹ️ info@thrivetherapyfitness.com 📩 07565 499691 📞

🟢 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. 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).

⭐️⭐️⭐️⭐️⭐️ "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

⭐️⭐️⭐️⭐️⭐️ "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

⭐️⭐️⭐️⭐️⭐️ "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 ☀️ 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.

Lying Glute Stretch 🍑 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.

Figure 4 Stretch 4️⃣🌊 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.

⭐⭐⭐⭐⭐ "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

⭐⭐⭐⭐⭐ "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

⭐⭐⭐⭐⭐ "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

Kneeling Rectus Femoris Stretch 🦵 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.

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. - 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.

Calf Stretch (Off Step) - 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.

Pull/Back exercise ideas... 💪🏻 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)

News Flash: 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 @coachbendavies for the fantastic coaching and Rob at Osteopathy First for treating the ankle!

🚨News Flash: Coach Joel jumped over 7 meters for the 1st time in 7 years!! Winning the Cambridgeshire County Champs on Saturday 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.

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WE DELIVER OUR SERVICES TO THE FOLLOWING AREAS:

Peterborough, Oundle, Stamford, Wansford, Yarwell, Nassington, Woodnewton, Warmington, Tansor, Cotterstock, Glapthorn, Benefield, Bulwick, Southwick, Blatherwycke, King's Cliffe, Ashton, Polebrook, Hemington, Thurning, Glatton, Barnwell, Aldwincle, Stoke Doyle.

Company Number - 16269130

Registered Office - 3 Bowness Way, Peterborough, PE4 7NG

07565 499691

info@thrivetherapyfitness.com

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