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Inline Health
Aligning your wellbeing
Welcome to Inline Health Ltd established since 2006, a Sports Injury and Therapy Clinic, based in Loose, Maidstone.

I offer Sports massage, Pilates and Yoga services.

25/10/2026

3 things nobody tells you about sciatica during pregnancy 🤰🏼

That shooting pain from your bum down your leg? You might be tempted to stretch your hamstrings and hope it goes away.

But here’s what I wish more pregnant women knew… 👇

✨ 1. More stretching isn’t always the answer.

Pain travelling down your leg can have different causes, including irritation of nerves in your lower back. For some people, repeatedly pulling into a stretch can aggravate symptoms rather than help. Try changing position and exploring gentle, comfortable hip and pelvic movements instead.

✨ 2. Staying completely still might not help.

If movement feels comfortable, gentle walking and changing positions regularly may help you manage symptoms. You don’t need to push through pain, though — find what works for your body.

✨ 3. Your body may benefit from the right support.

Depending on what’s causing your symptoms, appropriate exercises to support your hips and trunk may help. The key is finding movements that don’t aggravate your pain, rather than following a generic routine.

🤍 One important thing: Not all pain travelling down the leg during pregnancy is sciatica, so don’t assume you know the cause. If your pain is persistent, severe or worsening, speak to your midwife, GP or a physiotherapist.

Seek urgent medical assessment if you develop new or progressive leg weakness, numbness around your ge****ls or bottom, or difficulty controlling your bladder or bowels.

You don’t have to simply put up with pain because you’re pregnant — and you don’t have to stretch your way through it!

Save this for later and share it with a pregnant friend who needs to hear it. 🤍

22/10/2026

3 things nobody tells you about exercising while pregnant 🤰🏼🤍

Pregnancy doesn’t automatically mean you have to stop exercising.

For many women, staying active can be beneficial when it’s appropriate for their individual pregnancy. But that doesn’t mean you have to keep doing exactly what you were doing before.

Your body is changing, so your movement may need to change too.

✨ You might reduce the intensity.
✨ You might modify certain exercises.
✨ You might take more rest days.
✨ You might choose movement that feels supportive rather than challenging.

And that’s not “giving up” — it’s learning how to work with your body instead of against it.

Listening to your body is a skill. Some days you may feel strong and energised. Other days, you may need to slow down, change the exercise or rest completely.

Pregnancy isn’t about doing more.

It’s about moving in a way that supports you now. 🤍

Save this as a reminder that adapting your exercise during pregnancy is not a step backwards — it’s part of taking care of yourself and your baby.

If you’re unsure whether a particular exercise is appropriate for you, speak with your midwife, doctor or a qualified pregnancy exercise professional.

19/10/2026

🤰🏼 Should you twist during pregnancy?

Do you need to stop twisting when you’re pregnant? The answer might surprise you!

There’s a lot of conflicting advice about what you should and shouldn’t do during pregnancy, and twisting is one of those movements that can cause confusion.

✨ The good news? Gentle, controlled twisting isn’t automatically off-limits during pregnancy.

Rotation is a natural movement your body uses every day. But as your bump grows and your body changes, you might find that certain twists feel less comfortable than they used to.

Here’s what I’d keep in mind:

💗 Choose open twists over closed twists where possible. Open twists, where you rotate your upper body away from your bent leg rather than towards it, can give your growing bump more space and feel more comfortable. Think of an open seated twist rather than bringing your elbow across your body towards the opposite knee.

💗 Don’t force your range of motion. Your usual yoga twist might not feel right as your pregnancy progresses. Work within a comfortable range rather than pushing deeper.

💗 Keep it controlled. Avoid forcing yourself into a deep twist or using momentum to push further than feels comfortable.

💗 Listen to your body. If a movement causes pain, pressure or discomfort, ease out and try something different.

As a yoga and Pilates teacher, I want pregnant women to feel confident about staying active, rather than worrying that every movement could be harmful.

You don’t automatically have to give up twisting, yoga or the movements you love just because you’re pregnant.

It’s about adapting your practice to your changing body. ❤️

💾 Save this for your next pregnancy workout and share it with a pregnant friend who loves yoga!

What other pregnancy exercises are you unsure about? Let me know in the comments!

18/10/2026

3 movements to help you prepare your body for birth 🤰🏼🤍

Birth preparation isn’t just about stretching your hips and hoping for the best.

It’s also about exploring movement, building appropriate strength and becoming familiar with different positions you might find comfortable during labour.

Here are 3 movements to start with:

✨ 1. Birth ball pelvic circles
Gently circle your pelvis to explore comfortable movement and practise relaxing your body as you breathe.

✨ 2. Supported squats
Use a chair, wall or sturdy support to explore a comfortable squat position and work on lower-body strength and mobility.

✨ 3. All-fours rocking
Rock your hips gently backwards and forwards, exploring movement through your pelvis and finding positions that feel comfortable.

You don’t need to master every position or prepare for a particular type of birth. Every labour is different, and your circumstances may influence which positions are appropriate for you.

The aim is to build familiarity, confidence and options — not to create another list of things you have to do.

Prepare your body with options, not expectations. 🤍

Save this little flow to practise during your pregnancy, and send it to a pregnant friend who is preparing for birth!

16/10/2026

🤰🏼 Should you jump during pregnancy?

The answer isn’t a simple yes or no!

If you’ve been doing high-impact exercise before pregnancy, you may be able to continue jumping during an uncomplicated pregnancy, provided it feels comfortable and you’re adapting to your changing body.

But pregnancy can change how your body responds to impact.

💗 Are you experiencing pelvic heaviness or pressure?
💗 Are you leaking urine during exercise?
💗 Are you noticing pelvic pain or discomfort?
💗 Does jumping simply feel different now?

These are signs to stop and reassess whether high-impact exercise is right for you at the moment.

✨ Try this instead: Step jacks, low-impact marches or controlled squats can be great alternatives if jumping doesn’t feel comfortable.

Remember, you don’t have to push through just because you could do it before pregnancy. And you don’t automatically have to give up every exercise you love, either.

As a yoga and Pilates teacher, and someone who has continued exercising throughout pregnancy, I believe it’s about learning to adapt your movement to the body you have right now.

Your pregnancy. Your body. Your movement. ❤️

💾 Save this for your next pregnancy workout and send it to a pregnant friend who might find it helpful!

Follow for more pregnancy-friendly movement, strength, mobility and birth preparation.

15/10/2026

3 things nobody tells you about your pelvic floor

When most people hear “pelvic floor,” they immediately think about squeezing.

But your pelvic floor is much more than that.

1. It’s not just about squeezing.
Your pelvic floor needs to contract and relax. Being able to let go is just as important as being able to lift.

2. Your breath matters.
The way you breathe and manage pressure during movement can influence how your pelvic floor responds. Holding your breath or constantly bracing isn’t always the answer.

3. Strong doesn’t always mean “tighter.”
A well-functioning pelvic floor needs strength, coordination, endurance and the ability to relax when needed.

Your pelvic floor is designed to move with you — not stay switched on all day. 🤍

If you’re experiencing leaking, heaviness, pain or difficulty relaxing, it’s worth speaking to a pelvic healthphysiotherapist for personalised support.

14/10/2026

Pelvic pain during pregnancy is common, but that doesn’t mean you simply have to put up with it.

There are lots of reasons you might be experiencing pain or discomfort, including the extra load on your body, changes in how you move and hormonal changes. And while stretching can feel helpful for some people, more stretching isn’t always the answer — especially if an area is already irritated.

Often, the goal is to find ways to make movement feel more comfortable. That might mean modifying aggravating movements, building strength gradually, changing positions or adding more support.

You don’t need to stop moving completely, but you also don’t need to push through pain.

If you’re experiencing pelvic pain during pregnancy, speak to your midwife, physiotherapist or healthcare professional for individual advice.

Save this post as a reminder: common doesn’t mean you have to suffer in silence.

06/10/2026

3 things nobody tells you about pregnancy back pain 🤰🏼

1. It isn’t always because you’re “tight”.
As your bump grows, your centre of gravity changes and your body has to adapt to a different load.

2. Stretching isn’t always the answer.
Sometimes your body needs more support from your glutes, core and the muscles around your hips — not just more stretching.

3. You don’t have to wait until it gets really painful.
Small, regular amounts of movement, strength work and changing positions throughout the day can make a big difference.

Pregnancy back pain is common, but that doesn’t mean you simply have to put up with it.

Save this for the next time your back starts complaining 🤍

What’s been helping your back during pregnancy?

05/10/2026

DON’T FOLLOW ME IF…

You’re looking for someone who has a completely flat stomach immediately after giving birth.

Because that won’t be me. 🤍

You want to follow someone with a “perfect” pregnancy bump with no softness, no extra weight and no body changes.

That won’t be me either.

You want pregnancy fitness to be about staying as small as possible.

That’s not what I’m here for.

I’m here for something different.

To show that you can be strong without trying to be smaller.

To move your body because it feels good — not to “bounce back”.

To support your changing body rather than fight against it.

To feel healthy, strong and comfortable throughout pregnancy.

To prepare your body for birth, motherhood and everything that comes after.

And to learn that your body doesn’t have to look a certain way to be doing pregnancy “right”.

This is the kind of pregnancy fitness I want to promote. 🤍

So if that’s what you’re looking for…

you’re very welcome here.

Follow along.
Alison x

04/10/2026

Hi, I’m Alison 👋🏼

If you’re new here, I thought it was about time I properly introduced myself.

I’m a Yoga Teacher, Pilates Teacher and Sports & Remedial Massage Therapist — and I’m currently pregnant with my third baby. 🤰🏼

Movement has always been a huge part of my life, but becoming a mum changed the way I thought about exercise.

I know how amazing pregnancy can be, but I also know how challenging it can feel when your body is changing, aches and pains appear, your energy disappears and suddenly the things you used to do don’t feel quite the same.

And after having two babies, I also know how hard it can be to find your way back to feeling strong and like yourself again.

That’s a big part of why I’m so passionate about helping women stay active through pregnancy and rebuild their strength after birth.

I don’t believe pregnancy means you have to stop exercising.

I believe it’s about adapting, listening to your body and training for the body you’re living in now.

So, on this account I’ll be sharing pregnancy-friendly yoga, Pilates, strength work, mobility, pelvic floor and core exercises, tips for pregnancy aches and pains, birth preparation and eventually postnatal recovery.

And because I’m going through my own third pregnancy right now, I’ll also be sharing the real-life side of it — what I’m doing, what I’m adapting and what I’m learning along the way.

If you’re pregnant and want to feel strong, comfortable and confident in your changing body, I’d love to have you here. 🤍

Follow along and let’s move through pregnancy together.

Alison x

Address

2 Stockett Lane
Maidstone
ME150HX

Website

https://inlinehealth.co.uk/

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