Gary Greenhill Sports and Massage Therapy

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Gary Greenhill Sports and Massage Therapy

Sports rehab and advanced soft tissue therapy in Elstead, Surrey.

12/08/2024

It was a pleasure getting this young lad home and help organise our brilliant village in celebrating and giving him a great reception. 🇬🇧⭐️🇬🇧⭐️

A genuinely nice guy who’s already inspiring the next generation and I think it will take a while to sink in. Well deserved ! 🧗🥇

30/07/2024

The geese are working hard on their blitz defence at ! 😁🪿🏉

22/06/2024

Core Blimey - Up another level. Here we are planking with our feet on a chair, sofa a weights bench or anything similar:

🔥 30 seconds plank.
🔥 30 seconds plank left.
🔥 30 seconds glute bridge.
🔥 30 seconds plank right.

Just 2 and a half minutes of progressive equipment free exercise to slot in to your routine. 😀👍💪
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18/05/2024

Core Blimey - Level Up:

🔥 30 seconds plank taps.
🔥 30 seconds adductor plank left.
🔥 30 seconds glute bridge walk out.
🔥 30 seconds adductor plank right.

Just 2 and a half minutes of progressive equipment free exercise to slot in to your routine. 😀👍💪
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07/04/2024

Core Blimey - we are now Walking and Torquing!!:

🔥 30 seconds plank marches.
🔥 30 seconds side plank thread the needle left.
🔥 30 seconds glute bridge marches.
🔥 30 seconds side plank thread the needle right.

Just 2 and a half minutes of equipment free exercise to slot in to your routine - look for opportunities to improve health - not excuses. 😀👍💪
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17/03/2024

Core Blimey it’s getting harder now… the Pulsing Rolling Core:

🔥 30 seconds plank hip dips.
🔥 30 seconds side plank pulses right.
🔥 30 seconds glute bridge pulses.
🔥 30 seconds side plank pulses left.

Just 2 and a half minutes of equipment free exercise to slot in to your routine - look for opportunities to improve health - not excuses. 😀👍💪
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17/02/2024

Can you hold a glute bridge for 30 seconds?

A strong core is fundamental in preventing injury and improving sporting performance. If you can hold a side plank for 40 seconds we can then move on to the glute bridge.

We need to lay on the floor face up with our feet flat on the floor and knees up. Now… Imagine the floor is on fire under your bum! 🔥😳 Push the floor away with your heels and lift your hips as high as you can from the flames! When you are in position - BRACE! Hold your stomach, your glutes, your hamstrings as tight as you can whilst being able to breathe normally.

Aim for 3 sets of 20 seconds with 10 seconds rest in between sets. 😀👍💪

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03/02/2024

A strong core is fundamental in preventing injury and improving sporting performance. If you can hold a normal plank for 40 seconds we can then move on to side planks.

As before we will start with your hand on the arm of a sofa while watching Gladiators! 🤣 Once this is easy move to the seat then finally the floor. Concentrate on bracing your stomach, back and sides while trying to breath normally. Hold the planks on your elbows (low plank) or with straight arms (high plank).

Aim for 3 sets of 20 seconds with 10 seconds rest in between sets. 😀👍💪

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18/01/2024

Can you hold a plank for 20 seconds?

Many of you took part in the one leg challenge to prevent injury and now we need to start by building our core strength fundamentals - we will begin performing an elevated plank for 20 seconds on a high surface. Once we get comfortable we'll move to a lower surface.

Start with planking on a worktop, then a chair arm, then the chair seat then finally the floor. Concentrate on bracing your stomach and back while trying to breath normally. Hold the plank on your elbows or with straight arms with your body straight.

Aim for 3 sets of 20 seconds with 10 seconds rest in between sets. Check the comments to see a timer. 👍

✅ Better quality of life by preventing injury
✅ Improving sporting performance

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03/01/2024

Happy New Year!
To help you and your friends kickstart a healthy 2024 I am introducing Refer a Friend.
✅ £5 off their first appointment!
✅ £5 off your subsequent treatment!

12/12/2023

Oh no! You’ve got a little too Merry this Christmas and you’ve fallen on the floor. Luckily, you’ve saved your mince pie and your mulled wine. 🥧🍷

Can you get up from the floor without using your hands?

There are a number of ways you can do this, this is my version. Remember this must be done in a slow fluid movement so as not to spill the wine!

- Lay flat face up holding the imaginary wine and mince pie up.
- Bend your dominant knee keeping it low to the floor with your foot next to your other leg (like a figure four).
- Bend your other knee a little keeping your foot flat to the floor.
- Sit up and as you roll up in a fluid motion push down with your dominant foot and stand up. 💪

This will test that you’ve been building up the leg strength and mobility for the real world. This is the last challenge till the new year so wishing you a fantastic Christmas 🎄 and see you again in the New Year for the next challenge called… Core Blimey!

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12/11/2023

Last time we practiced lowering ourselves with one leg. This time we are going to engage the muscles that would raise us up.

As with last time you’re probably reading this sitting down and that’s where we are going to start. Lift one foot off of the floor and with the other try and stand up. Most people can’t do this - it’s super difficult - keep trying with all your might for a couple of seconds then swap to the other leg. Do this for a total of 30 seconds and build up to 1 minute.

This is an isometric hold and doing this at least once a day will significantly increase your upward strength (concentric) and you can continually change the angle - even slouching on the sofa works great or if you’re reading this on the loo! 🚽💪🤣

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Address

West Hill
Elstead
GU8 6DQ

Telephone

+447818060765

Website

http://sportsandremedialmassage.com/

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