90n20 Performance and Recovery

10/08/2026

Has pain started stopping you from doing the things you enjoy?

Maybe it’s your back, neck, shoulders, knees or hips. Maybe you’re moving less, avoiding certain activities or simply putting up with it because you’ve assumed it’s something you have to live with.

At 90N20 Performance & Recovery, I provide mobile sports therapy, massage and rehabilitation across Bournemouth, Poole and surrounding areas — bringing treatment directly to you.

🏠 No travelling to a clinic
💆‍♂️ Hands-on treatment
🧘 Assisted stretching & mobility work
💪 Rehabilitation & strengthening
🎯 A personalised approach to your goals

The aim isn’t just to treat the painful area — it’s to help you move better, feel more confident and get back to living your life.

If pain or stiffness is holding you back, send me a DM for a free consultation and let’s have a chat about how I may be able to help.

📍 Bournemouth • Poole • Dorset

29/07/2026

06/07/2026

Does your neck or shoulders always feel tight? 🤔

If you spend your day at a desk, driving, lifting, training or constantly looking at your phone, it’s easy for tension to build up without even realising.

Over time that tension can lead to:
✔️ Neck pain
✔️ Tight shoulders
✔️ Headaches
✔️ Reduced shoulder movement
✔️ Rotator cuff irritation
✔️ Poor posture

My aim isn’t just to give you an hour of relief.

I want to help you understand why it’s happening, reduce your pain, restore your movement and give you the tools to keep it from coming back.

🏠 The best part? I come to you.

No travelling. No waiting rooms. Just professional sports therapy, rehabilitation and manual treatment in the comfort of your own home across Bournemouth, Poole & Dorset.

👇 I’m curious…

Where do you carry most of your tension?

💬 Neck
💬 Shoulders
💬 Upper back
💬 Lower back

Comment below or send me a message. I’d be happy to point you in the right direction.

📅 FREE consultation available.

02/07/2026

❤️ Have you noticed your mum or dad slowing down?

Maybe they’re…
🚶 Walking more slowly than they used to.
🪑 Struggling to get up from a chair.
🛒 Finding shopping more difficult.
🌳 Giving up hobbies they once loved.
😔 Saying “I’m just getting old.”

It can happen so gradually that neither of you notices until everyday tasks become a struggle.

The good news is that growing older doesn’t have to mean giving up your independence.

With the right combination of rehabilitation, sports therapy, manual therapy and strength-based exercise, many people can improve their mobility, reduce pain and regain confidence in how they move.

The best part?

🏠 I come to them.

There’s no need for busy clinics or stressful journeys. I provide one-to-one rehabilitation and therapy in the comfort and familiarity of their own home across Bournemouth, Poole & Dorset.

If you’ve been thinking…

“I wish Mum could move more comfortably.”

or

“Dad’s really struggling with his knees and back now.”

Let’s have a conversation.

📩 Message me for a FREE consultation and let’s see how I can help them stay active, independent and enjoying life for longer.

❤️ Do you know someone who would benefit from this?

Please tag them, share this post or send it directly to someone who may need it. It could make a real difference.

29/06/2026

💛Sometimes, just 10 minutes of movement a day can make a real difference.

If you spend long hours sitting at a desk, driving, or looking down at your phone, it’s normal to feel:
😣 Stiff
🤕 Tight
😴 Low on energy
💪 Less mobile than you used to be

The good news is that your body responds to movement.

Simple stretches and mobility exercises can help reduce stiffness, improve flexibility and keep you moving with confidence.

The key isn’t doing everything perfectly—it’s being consistent.

If pain or stiffness is stopping you from doing the things you enjoy, you don’t have to just put up with it.

At 90N20 Performance & Recovery, I provide mobile sports therapy, rehabilitation and personal training across Bournemouth, Poole & Dorset, helping people reduce pain, improve mobility and get back to living life with confidence.

📩 Book your FREE consultation and let’s build a plan that’s right for you.

👇 I’d love to know…

Which area feels the tightest most days?
🔸 Neck
🔸 Shoulders
🔸 Lower back
🔸 Hips
🔸 Hamstrings

Drop your answer in the comments—I might create my next post around the most common response!

24/06/2026

💛 FIBROMYALGIA IS MORE THAN JUST MUSCLE PAIN AND FATIGUE.

For many people, fibromyalgia affects far more than their muscles.

It can impact:

⚡ Energy levels
😴 Sleep quality
🧠 Concentration and brain fog
💭 Mood and mental wellbeing
🚶 Daily movement and confidence

While there isn’t a single cure, the right support can make a meaningful difference.

Many people find that a combination of:

✔ Gentle massage therapy
✔ Gradual movement and exercise
✔ Rehabilitation-led support
✔ Mobility and flexibility work

can help reduce symptoms, improve function and make everyday life more manageable.

The goal isn’t perfection.

The goal is helping you move a little easier, feel a little stronger and regain confidence in your body.

Small steps can lead to big changes. 💛

🏠 Mobile service across Bournemouth, Poole & Dorset

📩 Message me for a free consultation and let’s discuss how we can support your journey

18/06/2026

💆‍♀️ SPORTS MASSAGE. REAL RELIEF. BETTER PERFORMANCE.

Sports massage isn’t just for athletes.

Whether you’re training regularly, working long hours, or simply feeling the effects of everyday life, targeted sports massage can help:

✔ Reduce muscle tension
✔ Improve mobility
✔ Speed up recovery
✔ Ease aches and pains
✔ Help you feel and move better

Claire, 47, came to 90N20 looking for relief from tight shoulders and back pain.

Now she feels lighter, looser and ready to take on the week.

📍 Mobile service across Bournemouth, Poole & Dorset

📩 DM to book your appointment or FREE consultation.

13/03/2026

I’m offering 5 EMS trial sessions for £20 this week.

EMS training activates over 90% of your muscles in just 20 minutes, making it ideal for people who don’t have time for long gym sessions.

✔ Sessions carried out in the comfort of your own home
✔ Perfect for busy professionals
✔ Fat loss & strength training
✔ Great for posture and back pain
✔ Run by a qualified sports therapist

All equipment is brought with me, so you can train without leaving your house.

📍 Bournemouth & Poole area

Message me if you’d like one of the £20 trial spots.