Inline Health

Inline Health 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.

06/09/2026

POV: Your p***c bone hurts when you walk, roll over or get out of the car… until you tried these 🤰🏼

If you’ve experienced p***c bone pain during pregnancy, you’ll know how frustrating it can be.

Walking, getting dressed, getting in and out of the car, turning over in bed… suddenly everyday movements can feel surprisingly uncomfortable.

When you have pelvic girdle pain or symphysis p***s pain, more stretching isn’t necessarily the answer.

Instead, gentle, controlled strengthening can help you build support around your pelvis and improve your confidence with movement.

In this routine we’re working on:

✨ Adductors – with gentle ball squeezes and inner-thigh lifts
✨ Glutes & hip stabilisers – with banded hip abduction
✨ Pelvic stability – using controlled contractions
✨ Functional strength – with supported bridges and shallow squats

The aim isn’t to work as hard as possible.

It’s about small, controlled movements that feel comfortable for your body and help you maintain strength without aggravating your symptoms.

And remember — if you have pelvic girdle pain, exercises need to be individualised. What feels great for one person may aggravate another, so always work within your comfortable range.

If you’re struggling with p***c bone or pelvic pain during pregnancy, a women’s health physiotherapist can also give you personalised advice. 🤍

Save this one for a gentle pelvic stability session when you need it!

PrenatalPilates PregnancyPilates PregnancyFitness PrenatalExercise PregnancyWellness

05/09/2026

POV: Your lower back aches every time you stand up… until you tried these 👀🤰

That familiar feeling…

You’ve been sitting for a while, you go to stand up and suddenly your lower back feels stiff, achy and like it needs a minute to catch up! 😩

During pregnancy, your posture, centre of gravity and movement patterns naturally change. Your growing bump also means the muscles around your pelvis, hips and core have to work differently.

And while some back discomfort can be a normal part of pregnancy, you don’t have to simply accept feeling uncomfortable all the time.

One of the things I love incorporating into pregnancy exercise is a combination of:

✨ Glute strengthening
✨ Gentle core work
✨ Hip mobility
✨ Pelvic stability
✨ Spinal movement

Rather than just stretching your back, we want to help your body become stronger, more mobile and better supported as your bump grows.

And the best part? You don’t need a long workout.

Even a few minutes of targeted movement can be a lovely way to get your body moving and feeling more comfortable.

🤍 Save this for the next time your lower back needs some love!

Always work within a comfortable range during pregnancy and stop if an exercise causes pain or feels wrong for your body. If you have persistent or severe back pain, speak to your midwife, GP or a women’s health physiotherapist.

PregnancyFitness PrenatalExercise PregnancyWellness HealthyPregnancy

04/09/2026

POV: Your hips always hurt during pregnancy… until you tried these 👀🤰

If your hips feel achy, tight or uncomfortable during pregnancy, you are definitely not alone.

As your body changes, your pelvis has to adapt to a growing bump, your posture changes and the muscles around your hips are working differently. And sometimes, the answer isn’t simply to stretch more.

Your hips also need strength, stability and movement. 💪🏼

That’s why I love combining:

✨ Gentle hip mobility
✨ Glute strength
✨ Pelvic stability
✨ Controlled range of movement
✨ Positions that feel good for your changing body

Because the goal isn’t to force your hips open — it’s to help them feel strong, supported and mobile as your pregnancy progresses.

Try these movements regularly and, most importantly, listen to your body. You should never push through pain.

And if you’re experiencing persistent or significant pelvic/hip pain, it’s worth getting individual advice from a women’s health physio or other appropriate healthcare professional.

Save this for the next time your hips need a little TLC! 🤍

31/08/2026

Prepare Your Core for Birth 🤰🏼

When it comes to pregnancy, you don’t need to build a six-pack or do endless crunches to prepare your core.

Instead, think about teaching your core to work with your breathing, your pelvic floor and your changing body.

Your core has an important job during pregnancy and birth — supporting your growing bump, helping you move and providing stability as your body changes.

Try incorporating exercises that focus on:

✨ Breathing + gentle core connection — coordinate your breath with your deep abdominal muscles
✨ Bird Dog — challenge core stability while keeping your spine supported
✨ Side-lying core work — strengthen without putting unnecessary pressure through your abdomen
✨ Functional movements — practise using your core while squatting, standing and moving

And remember, your core isn’t supposed to be switched “on” and braced all day.

A strong core is also a responsive core.

It needs to be able to contract, relax, move and adapt to the demands placed on it.

So during pregnancy, focus less on achieving a “flat tummy” and more on building strength, connection, control and confidence in your movement. 💗

Save this for your pregnancy exercise routine and remember — your body is changing for a reason!

30/08/2026

Prepare Your Mind for Birth 🤰🏼🧠💗

Preparing for birth isn’t just about stretching your hips, strengthening your legs or practising your breathing.

Your mind matters too.

Birth can feel unpredictable, and you can’t control every part of the experience. But you can develop tools to help you feel more calm, confident and prepared.

Try practising:

✨ Visualisation — imagine yourself feeling calm, supported and capable
✨ Positive affirmations — choose words that make you feel strong and safe
✨ Breathing — use your breath to bring yourself back to the present moment
✨ Relaxation — practise consciously softening your jaw, shoulders, hands and pelvic floor
✨ Movement — learn different positions so you have options during labour
✨ Flexibility in your expectations — prepare for your preferences, while remembering that birth may not always go exactly to plan

And perhaps most importantly, remember:

Preparing your mind isn’t about convincing yourself that birth will be easy or pain-free.

It’s about building confidence in your ability to meet each moment as it comes.

You don’t have to feel fearless to feel prepared.

You can feel nervous and confident.
You can feel uncertain and capable.
You can have a birth plan and remain flexible.

Start practising these tools now, while you’re calm, so they’re familiar when you need them. 🌿

Save this as a reminder that preparing for birth means preparing your whole self — body AND mind.

27/08/2026

Prepare Your Breathing for Birth 🤰🏼🌿

One of the simplest ways you can prepare for birth is to practice your breathing before you need it.

During labour, your breathing can become a really useful tool to help you stay present, soften your body and work with each contraction.

And the good news? You don’t need to learn anything complicated.

Try practising:

✨ Slow, relaxed breaths — breathe in gently and allow your ribs to expand
✨ Longer exhales — let the exhale be slow and unforced
✨ Open-mouth “haa” breathing — soften your jaw, lips and face as you breathe out
✨ Breathing through movement — practise staying relaxed while rocking, swaying or changing position

The aim isn’t to force yourself to take huge breaths.

It’s about learning what calm, relaxed breathing feels like, so that when labour becomes intense, you have something familiar to return to.

And remember: a relaxed jaw can help encourage relaxation throughout the rest of your body.

Try this for just 2–5 minutes a day. Sit comfortably, soften your shoulders and jaw, and focus on making your exhale slow and easy.

You don’t have to wait until the third trimester to start practising. 💗

Save this and make breathing part of your pregnancy preparation.

26/08/2026

Prepare Your Back for Birth 🤰🏼

When we think about preparing for birth, we often focus on the pelvis, pelvic floor and hips.

But don’t forget your back.

During labour, you may spend a lot of time moving, rocking, leaning forwards, getting onto hands and knees and changing positions — so your back needs to be able to move, adapt and support you.

Rather than simply stretching your lower back, think about building a combination of mobility, strength and movement confidence.

Try these:

✨ Cat-Cow — gently move your spine through flexion and extension
✨ Quadruped rocking — mobilise your hips and spine while practising a comfortable labour position
✨ Thread the Needle — encourage upper-back rotation
✨ Hip Hinge — strengthen the muscles that support your back and practise moving from your hips
✨Side Stretch- creates space for baby either side of the ribs, stretches your side muscles and encourages spine lateral flexion

And remember — there isn’t one “perfect” position for labour.

The more comfortable you are moving your body in different ways, the more options you have to find positions that feel good on the day.

Prepare your back to move, not just to stretch. 💗

Save this for your birth-prep routine and practise little and often throughout pregnancy.

23/08/2026

PREPARE YOUR LEGS FOR BIRTH 🤰🏼✨

Your legs do so much work during pregnancy — supporting your growing bump, helping you move, squat, kneel, lunge and change positions.

And when it comes to birth, having strong, capable legs can help you feel more confident moving into and holding different positions.

One simple exercise to practise? Sit-to-stand squats.

This functional movement strengthens your:
✨ Glutes
✨ Quadriceps
✨ Hamstrings
✨ Calves
✨ Core

It also mimics movements you do every day — getting up from a chair, standing from the bed or toilet, and moving between different positions.

Try 8–12 slow repetitions, focusing on:
• Keeping your feet grounded
• Sitting your hips back towards the chair
• Driving through your feet to stand
• Keeping your breath relaxed
• Moving within a comfortable range

💡 Birth preparation isn’t just about stretching. Building strength, mobility and confidence in the positions you may use during labour can be just as valuable.

Save this one and add it to your pregnancy movement routine 🤍

Always work within your own comfortable range during pregnancy and modify or stop if an exercise causes pain, dizziness or other concerning symptoms.

22/08/2026

Prepare Your Feet for Pregnancy 👣🤰🏼

Your feet are your foundation — and during pregnancy, they’re working harder than you might realise.

As your bump grows, your weight distribution and centre of gravity change. Your feet and ankles have to constantly adapt to these changes and support everything above them.

So rather than only thinking about your hips and back, don’t forget your feet!

Try adding these simple exercises into your pregnancy routine:

✨ Calf raises — build strength through your feet and ankles
✨ Toe lifts & toe spreading — improve foot control and awareness
✨ Ankle mobility — keep those joints moving
✨ Gentle foot rolling — release tension and give tired feet some TLC
✨ Balance work — challenge your foot and ankle stability

You don’t need long workouts. A few minutes of regular foot and ankle work can be a lovely way to support your changing body.

And if your feet are feeling tired, achy or swollen, remember that movement doesn’t have to be intense to be beneficial. Gentle ankle pumps, walking and changing position regularly can all help.

Your feet are carrying you through pregnancy — give them a little love too. 💗

Save this for your pregnancy movement routine and send it to a pregnant friend who deserves some foot TLC!

21/08/2026

Prepare Your Shoulders for Feeding 🤱🏼

Pregnancy preparation isn’t just about preparing for birth.

It’s also about preparing your body for those first weeks and months with your baby.

Feeding can mean spending a LOT of time in one position — sitting, holding your baby, looking down and reaching your arms forwards.

And while you can’t avoid this completely, you can prepare your body to cope with it better.

Try adding these into your pregnancy routine:

✨ Band rows — strengthen the muscles that support your upper back
✨ Wall angels — improve shoulder and upper-back mobility
✨ Chest stretches — counter all that time with your arms forwards
✨ Thoracic rotations — keep your upper back moving
✨ Scapular movements — build awareness and control around your shoulder blades

And remember: you don’t need perfect posture when feeding.

The goal is to find positions that feel comfortable, support your body with cushions or pillows, and change position regularly when you can.

A little preparation now can make a big difference when you’re suddenly spending hours each day holding and feeding your baby. 💗

Save this for your pregnancy prep — your postpartum shoulders will thank you!

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2 Stockett Lane
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