Vinify

Vinify Sports Therapy & Personal Trainer Based in Nottm - MONDAYS & WEDNESDAYS
based in Loughborough - TUESDAYS & THURSDAYS

C L I E N T R E V I E W 🫶🏽
03/06/2026

C L I E N T R E V I E W 🫶🏽

H I 👋 & W E L C O M E T O M Y P A G E I’m Vini, Sports Therapist, coach & someone deeply passionate about helping people...
16/05/2026

H I 👋 & W E L C O M E T O M Y P A G E

I’m Vini, Sports Therapist, coach & someone deeply passionate about helping people feel stronger, move better & reconnect with their bodies.

I don’t post a lot, but that might change. I just wanted to share a little more about who I am, what I do and why I care about helping people feel at home in their body again.

Thanks for being here 🩵

04/05/2026

UPPER THIGH MAGIC (ok, some areas will feel spicy/sore)

A magical fascia release when you don’t rush it ✨

Warm up → 1minute
find the tight spot →
Hold for 3-5 minutes, using 80% pressure →
breathe → breathe and let areas soften
Work the whole of one thigh first then move onto the other.

Work through your hamstrings, quads & IT band.
�You can split it into upper/lower sections,
here I’ve gone through the full chain.

Slow it down and let the tissue do the work.

Save this & try it anytime your legs feel tight.

Save | Share | Leave me a comment





21/04/2026

A B S O L U T E L Y M Y F A V O U R I T E

Shoulder stability + thoracic rotation is a combo most people are missing 👇

This is one of my go to warm ups,
especially before bench or overhead work.

The goal here isn’t to move the weight
it’s to own the position.

Keep the arm locked out & stacked,
& let your body rotate underneath it.
That’s where the magic happens.

You’ll feel:

• Shoulder stability working straight away

• Thoracic rotation through the upper back

• A deep stretch through the lats

• Hips opening up as you rotate

Start light and focus on control.

As you get better,
gradually build the weight to challenge your stability.

Key cues:

– Stack wrist, elbow, shoulder

– Eyes on the weight

– Move your body, not your arm

– Slow, controlled rotation

If your shoulder is wobbling,
you’ve gone too heavy.
Simple, effective,
& carries straight over into stronger,
safer pressing 💪

Give this ago.
Let me know how you get on 📞

Struggling with what feels tight or unstable? Leave me a comment & I’ll get in touch.

Alternative DM / WhatsApp, details in bio

18/04/2026

A B S M A S H

More of a reset than an exercise.

This position works deep into the hip flexors (especially the psoas),
while also connecting into the deeper core & breathing muscles.
No reps,
just time,
awareness,
& letting the body soften.

Hold for 3–5 minutes.
Focus on slow, steady breathing.
Let the hips drop, the ribs settle,
& allow tension to ease away.

Why it matters:

When the hip flexors and psoas stay tight,
they can pull the pelvis forward,
impact posture,
restrict breathing,
& keep the body holding unnecessary tension.

Spending time here can help:

• Release deep tension

• Improve hip positioning

• Support better breathing

• Calm the nervous system

Less doing,
more letting go.

Magic ✨

16/04/2026

R E V E R S E P L A N K

✨ has to be one of my favourite planking exercises

What it is:

A loaded reverse plank where your shoulders are supported on one bench,
your heels on another,
and a weight plate sits on your hips.
Your body forms a straight line,
face up.

Why it hits your core (hard):

This isn’t just a “glute bridge”
your core is working overtime to stop your body from collapsing or overextending.

Anti-extension:
Your abs fire to keep your ribs down & prevent your lower back from arching

Posterior chain support:
Glutes + hamstrings lift your hips,
but your core stabilises the position

Deep core activation:
Your transverse abdominis (deep core) acts like a brace to keep everything tight

Full-body tension:
Shoulders,
lats,
& core connect to hold a rigid plank line

Simple cue:

“Ribs down,
squeeze glutes,
stay straight like a plank.”

Hold for 30 - 60 seconds +

Why add the plate?

More load = more demand on your core to resist extension → stronger, more stable midsection

DM to get yourself booked in, details in bio
13/04/2026

DM to get yourself booked in, details in bio

The Shoulder Joint - The Big Picture The shoulder is not just one jointIt’s a system of 4 joints working together 1️⃣ Th...
04/03/2026

The Shoulder Joint - The Big Picture

The shoulder is not just one joint

It’s a system of 4 joints working together

1️⃣ The main Ball & Socket

Glenohumeral Joint
* Ball = top of the humerus (arm bone)
* Socket = shallow part of the shoulder blade
* Very mobile
* Not very stably

Because the socket is shallow, the shoulder trades stability for mobility

2️⃣ The shoulder Blade Joint
Scapulothoracic Joint

This is NOT a true joint, hence one that is often forgotten ~ but functionally it’s HUGE

It’s how the shoulder blade glides on
The rib cage

This is extremely important

If the shoulder bade doesn’t move well ~> the arm cannot move well

3️⃣ & 4️⃣ The Collarbone Joint

Acromioclavicular joint
~ clavicle meets acromion
~ fine tuning + force transfer

Sternoclavicular joint
~ clavicle meets sternum
~ this is the only true bony attachment of the arm to the trunk
~ very important for load transfer

These connect the collarbone to the:
* the shoulder blade
* The sternum

Key concept : Shoulder Rhythm

When you life your arm overhead :

• First ~ 30• = mostly your arm bone
• After that = arm + shoulder blade working together

This is called Scapulohumeral rhythm

If the shoulder blade doesn’t upwardly rotate properly -> you get :

* impingement
* Compensation
* Neck tightness
* Lat Dominance
* Rotator cuff strain

Simple Stability idea :

The shoulder depends on :

* Muscles for stability (not bone structure)
* Proper rib cage position
* Proper breathing

Which is why the neck, thoracic, diaphragm, glutes and even the big toe matter.

Everything is connected through tension and force transfer

Maturity isn’t just about lifting heavier weights or nailing perfect form sometimes, it’s about understanding the subtl...
20/12/2025

Maturity isn’t just about lifting heavier weights or nailing perfect form sometimes, it’s about understanding the subtle (and slightly annoying) social rules of the gym. One of the hardest lessons? Not every stare is admiration. Most of the time, someone staring is just… waiting for your machine.

The gym is full of unspoken etiquette: wiping down equipment, sharing space, and pretending you didn’t notice someone breathing down your neck. Learning to laugh at yourself instead of getting flustered is a key part of leveling up — both physically and mentally.

It’s funny how ego and reality collide in small moments. That person giving you “the look”? They’re not impressed; they’re impatient. Maturing at the gym means smiling politely, finishing your set, and letting life and the treadmill go on.

Sometimes, the lesson goes beyond the gym. Life often mirrors these small social challenges: someone’s actions might not be about you at all. Learning to separate reality from assumption is part of growing up, even if it comes with a few awkward glances.

At the end of the day, maturity is knowing when to flex and when to let go — even if it’s just letting go of a machine. Humor helps, patience helps more, and lifting? That always helps.

15/12/2025

What happens inside your body when you fast for 36 hours.Casi Creativo! Animated videos to make you laugh.Thanks for the likes and comments! Subscribe for mo...

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