Core Healthy

04/06/2026

The shoulder joint is a ball-and-socket joint formed by the head of the upper arm bone (humerus) fitting into a shallow socket in the shoulder blade (scapula) called the glenoid. This design allows a wide range of movements, including lifting, rotating, and reaching in different directions. Because the socket is shallow, the shoulder relies heavily on muscles, tendons, and ligaments for stability. The rotator cuff muscles help keep the humerus centered in the socket during movement and the shoulder blade connected to the rib cage. The coordinated action of the shoulder blade, collarbone, and surrounding muscles enables smooth, powerful, and flexible arm motion.

Forward head posture, often called “text neck,” occurs when the head protrudes in front of the shoulders due to prolonged use of phones, or computers, or over working chest muscles at the expenses of back. This posture brings the humerus and the shoulder blades out of their stable position and increases stress on the neck, shoulders, and upper back. Over time, it can lead to muscle tightness, joint strain, headaches, and shoulder pain. That feeling of tightness between your shoulder blades can be a sign that they are overly stretched apart and need to be pulled back together. The altered alignment may also reduce shoulder mobility and increase the risk of overuse injuries such as rotator cuff
Overstretching, especially in flexible practitioners, may also lead to instability and injury. To avoid shoulder injuries, proper alignment is essential. Shoulders should be engaged and stable rather than allowing them to collapse or hunch toward. Building strength in the rotator cuff muscles, upper back, and core helps support the shoulder joint during weight-bearing poses.

We’ve been working on this in classes this week. There’s still time to catch a class this week if this sounds interesting to you. I can’t wait to see you

27/05/2026

24/05/2026

Thank you all for being here today to celebrate 10 years of our studio. Reaching this milestone is something i could never have done alone, and I’m incredibly grateful for every person who has walked through the doors over the years.

I’d like to thank my husband for encouraging me and supporting me every step of the way. You’re my rock and my inspiration
My boy’s for their support and challenge especially your head barista this morning Sterling
Sharon and louise for cupcakes
Sarah for balls
Carole for organizing and hosting our Christmas lunches

To my amazing teachers, Sara Imogen and Orla— thank you for helping create a space that is welcoming, supportive, and grounded in connection.

To our clients — thank you for your trust, your loyalty, and your support. Many of you have been with me since the start, and it has been an honor to share your wellness journey. Your energy, dedication, and commitment are what bring this studio to life every single day.

To my seniors your hard work has shown improvements I couldn’t imagine and I’m so proud of you. Who says you can’t teach an old dog new tricks

To my men. Thank you for taking a leap of faith or an elbow from a partner. The improvement in your warriors flexibly and back pain is nothing short of miraculous

To all my clients.
What started as a small vision has grown into a true community because of all of you.
Over the past 10 years, we’ve shared countless classes, conversations, challenges, laughter, and moments of growth together. I’m proud not only of the studio we’ve built, but of the relationships and sense of belonging that have grown alongside it.
As we celebrate today, I look ahead with excitement and gratitude for the years to come.
Thank you for being part of our journey and for making this studio feel like home.
Here’s to the next 10 years together.

21/05/2026

Here’s why. Weak calves can contribute to injuries, discomfort, and reduced performance as calves play a major role in absorbing impact and propelling the body forward with every stride. Weak calves force surrounding structures such as the feet, ankles, Achilles tendon, and knees to compensate, increasing the risk of plantar fasciitis, shin splints, Achilles tendinopathy, stress fractures, ankle pain, and knee issues.

The clearest test is being able to complete 25 single-leg heel raises with proper form, which physical therapists consider the minimum strength benchmark. Other warning signs of weak calves include chronically tight or fatigued calves, lingering soreness after runs, Achilles tenderness, ankle pain, and sharp pain under the foot caused by instability and strain on the plantar fascia.

We’re working on improving calf strength this week with, heel raises, single-leg balance drills, and split squats and bridges. I hope you’re enjoying it and finding it helpful. If you’re interested to find out more pop along to class. I can’t wait to see you

06/05/2026

We’ve been focused on balance this week.


The gluteus medius muscles sits on the outside of your hips and plays a central role in how you move, balance, and stay injury-free. It what makes us different from four legged animals

Why it matters
1. Prevents falls
2. Injury prevention
A weak glute medius is linked to

Knee pain (runner’s knee)
IT band syndrome
Hip pain
ankle and foot pain

3. Better athletic performance
4. Posture and lower back support
It stabilizes your hips and pelvis, which affects your spine alignment. Weakness can contribute to lower back strain over time.

Signs your glute medius might be weak
Hips drop when standing on one leg
Knees cave inward during squats
Tight hips or recurring knee pain
Poor balance on one leg
How to strengthen it
Some of the things we’ve been doing this week

Side lying leg circles
standing on one leg. Tree pose
side planks
Single-leg squats


If you want to find out more then pop along to a class or book in for a private. We look forward to seeing you 🙏🏻

29/04/2026

We’ve been focused on glutes this week. Your glute muscles are at the back of your hips. Training your glutes isn’t just about aesthetics—it has practical, whole-body benefits.

Reduced lower back pain
Weak glutes often force the lower back to overcompensate. Glute activation, and better movement patterns, take pressure off the lumbar spine and help with chronic discomfort.

Improved hip stability and balance
The glutes are stabilizing muscles around the hips. Strong glutes translates to better balance, coordination, and injury prevention.

Enhanced athletic performance
Strong glutes are key for power and efficiency in walking, running, and jumping.

Better knee and ankle alignment for injury prevention
Your glutes help control how your knees and feet track during movement. Strengthening them can reduce strain on the knees, and ankles, which is particularly helpful if you deal with issues like runner’s knee or plantar fasciitis

Better mind–muscle connection
We are learning how to connect to our bodies and activate our glutes which many people struggle with in fast paced movement and busy lives.

If you want to find out more then pop along to a class or book in for a private. We look forward to seeing you 🙏🏻

22/04/2026

We’ve been focused on shoulder mobility this week. It’s one of those things you don’t notice—until it’s missing. Keeping your shoulders mobile through stretching, and strength work has a lot of practical benefits:

1. Better range of motion
You can move your arms freely overhead, behind your back, and across your body. That makes everyday tasks—reaching shelves, putting on clothes, lifting—much easier.

2. Fewer injuries
Mobile shoulders distribute load properly instead of forcing other areas (like your neck or lower back) to compensate. This lowers your risk of strains, impingement, and overuse issues.

3. Improved posture
Tight shoulders often pull you into a rounded, forward posture. Improving mobility helps open your chest and align your upper body more naturally.

4. .Better performance in sports
Whether you are playing tennis, padel, golf, swimming, or weightlifting Good shoulder movement is key to smoother, more powerful motion and less injuries.

25/03/2026

Squats and hinges. We need them every time we move. When we sit for long periods, the pelvis gets stuck in flexion but also external rotation. The muscles at the front of the hip shorten, so when we stand up we can’t straighten fully, restricting the leg from moving behind the body. And when we try to sit back down, hinge or squat the glutes can’t properly lengthen, forcing compensation through lower back arching causing back pain, hip and groin pain, knee strain, and reduced glute activation

Stretching alone won’t fix this. The hip flexors and glutes need to be longer but also stronger so we can position the pelvis back into position to reduce pressure on your back. This week we’ve been building our understanding of, lengthening and strengthening, our hip flexors, and learning to hinge to stretch and engage our glutes. Dancer, wheel and reverse planks to stretch and scissors, teaser and lunges to strengthen

I hope you’ve found it interesting, and useful. If you want to find out more then pop along to a class or book in for a private. I look forward to seeing you 🙏🏻

19/03/2026

The adductors are muscles in the inner thigh which help control the leg and stabilize the pelvis with activities such as walking, running, going up or down stairs and standing on one leg . Strength training, and stretching often focus on quads, gluteals and hamstrings, front and back of the leg, however less attention is placed on the inner thigh muscles. The adductor muscle group is the second most commonly injured muscle in soccer players and tight or weak adductors can contribute to problems such as groin pain, hip pain, and knee pain and limit mobility.

Building strength in the adductor muscles is therefore crucial for rehabilitation of the groin, hip and knee and should be a part of any injury prevention programs. We’ve been building understanding, strengthening and stretching the adductors in classes this week,

Thigh squeezes into block.
Side plank leg lift.
Side lying leg lifts.
On our back, on all fours, plank and standing hip adduction.
I hope you’ve found it interesting, and useful. If you want to find out more then pop along to a class or book in for a private. I look forward to seeing you 🙏🏻