SAS Sport and Remedial Massage

13/05/2026

Good Information

05/05/2026

Certainly realizing that my sleep position is not always good long term.

YOUR ARM IS NOT “ASLEEP”… YOUR NERVE IS BEING COMPRESSED WHILE YOU SLEEP

If you wake up in the middle of the night and your arm feels numb, heavy, or completely “dead,” it might seem like a circulation problem. But in most cases, that’s not what’s happening.

The real cause is usually nerve compression.

When you sleep in certain positions—especially with your arm under your head or your shoulder rotated forward—you create pressure around the nerves that travel from your neck into your arm. These nerves form what’s called the brachial plexus.

When that pathway is compressed, the signal between your brain and your arm gets disrupted. That’s what creates the numbness, tingling, and “pins and needles” feeling.

That’s also why the sensation disappears quickly when you change position. The moment the pressure is removed, the signal returns.

This is not a blood flow issue.
It’s a temporary nerve signal block caused by sleep position.
Doctor of physical therapy

23/04/2026

Something I have experienced and had to have my left shoulder operated on as a result in 2021.

SHOULDER IMPINGEMENT SYNDROME: WHEN SPACE, CONTROL & TIMING FAIL

Shoulder impingement syndrome is not just a local tendon problem—it is a biomechanical failure of space management within the subacromial region. In a healthy shoulder, the humeral head glides smoothly beneath the acromion, maintaining an optimal subacromial space for the rotator cuff tendons and bursa. However, when this delicate balance is disturbed, repetitive compression begins to irritate the tissues, most commonly affecting the supraspinatus tendon and the long head of the biceps.

The key issue lies in poor humeral head control. The rotator cuff—especially supraspinatus, infraspinatus, teres minor, and subscapularis—acts as a dynamic stabilizer, keeping the humeral head centered in the glenoid. When these muscles become weak, delayed, or fatigued, the humeral head migrates superiorly during arm elevation. This upward translation reduces the subacromial space, causing mechanical compression against the acromion and coracoacromial arch.

Equally important is the role of scapular biomechanics. The scapula must upwardly rotate, posteriorly tilt, and externally rotate to maintain clearance during shoulder elevation. If there is scapular dyskinesis—often due to weakness of the lower trapezius and serratus anterior or tightness in the pectoralis minor—the scapula fails to create adequate space. This leads to a phenomenon where even normal arm movement becomes compressive rather than functional.

Another major contributor is soft tissue imbalance. Tight anterior structures, such as the pectoralis major/minor and anterior capsule, pull the shoulder into a protracted and internally rotated position. This alters the orientation of the acromion, effectively narrowing the subacromial space even before movement begins. At the same time, posterior shoulder stiffness can restrict humeral head glide, further increasing compressive forces.

Over time, this repeated mechanical irritation progresses from tendinitis to tendinosis and eventually partial or full-thickness tears if not addressed. The involvement of the long head of the biceps is also significant, as it shares the subacromial space and often becomes inflamed due to increased friction and altered shoulder kinematics.

From a functional perspective, impingement is best understood as a timing and coordination problem, not just a structural one. The shoulder relies on a precise rhythm between the glenohumeral joint and scapulothoracic motion. When this rhythm is disrupted, even simple activities like reaching overhead, lifting, or throwing become painful.

Clinically, this condition highlights the importance of restoring movement quality rather than just reducing pain. Addressing scapular control, improving rotator cuff activation, restoring thoracic mobility, and correcting postural alignment are all essential to re-establishing proper biomechanics. Without correcting these underlying factors, any symptomatic relief remains temporary.

Ultimately, shoulder impingement is a reminder that joint health depends on space, control, and coordination. When these elements are optimized, the shoulder functions as a highly efficient and mobile joint. When they are compromised, even normal movement can become a source of chronic pain and dysfunction

16/04/2026

Also applies to sitting at a desk. Regular breaks - ideally every 20 minutes can help..
Keep the Hip higher than the knee when sitting

PAIN WHEN DRIVING LONG HOURS 🛑

Do you feel pain in your lower back, hips, or legs after long drives? Does it get worse the longer you sit in the car?

Most people think it’s just sitting posture… but in many cases, the real issue is sustained hip flexion and nerve compression.

When you sit in a driving position for long periods, your hips stay in a fixed bent position. This increases pressure on the lower spine and can also compress the sciatic nerve in the glute area.

At the same time, your lower back muscles stay active to stabilize your body.

This creates:

Lower back pain after driving
Hip stiffness and discomfort
Tingling or radiating leg pain

It’s not just sitting… it’s prolonged compression in one position.

That’s why:

Pain increases with longer drives
Standing up brings relief
Symptoms may radiate down the leg

Adjusting seating position, taking breaks, and reducing continuous hip flexion can help reduce pressure and improve comfort during driving.

16/04/2026

Interesting and something I certainly get at the moment

The Achilles tendon is one of the strongest structures in your body…
but strength doesn’t mean invincible.

Every step you take adds load.
Every jump increases tension.
Every tight calf shifts more force down into the tendon.

Over time, that force doesn’t disappear — it accumulates.

And when a structure is exposed to constant pulling without enough recovery, it starts to change.

Not suddenly.
Not dramatically.
But slowly… like a cable being stretched beyond its natural range.

First comes stiffness.
Then discomfort.
Then pain during simple movements like walking or standing on your toes.

It’s not always a single injury moment.
It’s often a repeated stress pattern that the tendon can no longer fully absorb.

That’s why it feels like something is “tight” or “overstretched”…
when in reality, it’s a load management problem, not just a flexibility issue.

06/04/2026

One to consider and links in with the weak and shortened Psoas in a lot of individuals

Your “Lower Belly” Might Not Be Fat, It Could Be Anterior Pelvic Tilt 👇😯

👉 A lot of people blame belly fat when they notice this

Your lower stomach pushes outward
your lower back feels tight
and your posture looks slightly arched even when you are standing still

It can feel frustrating because the body may look “off” even when weight is not the real issue

Sometimes the problem is not fat at all

It is anterior pelvic tilt (APT)

This happens when the pelvis tips slightly forward, changing the natural alignment of the hips, core, and lower back

That forward tilt can make the lower belly appear more prominent and the lower back curve look exaggerated

👉 Why this happens is usually very relatable to modern life

Long sitting hours, weak movement habits, and not enough hip extension work can slowly create the perfect setup

The most common contributors are:

• tight hip flexors from too much sitting
• weak deep core muscles that cannot stabilize the pelvis
• underactive glutes that are not pulling the hips back into balance

When these three happen together, the pelvis stays tilted forward and the lower back starts taking extra tension

That is why people often feel:

• lower back tightness
• hip stiffness
• glutes not “firing” well
• belly sticking out even when lean
• poor standing posture

👉 The best stretch pattern is one that fixes all three together

Instead of stretching randomly, focus on a half-kneeling hip flexor stretch with a glute squeeze and gentle core brace

This works because it combines:

• hip flexor lengthening
• glute activation
• deep abdominal engagement

How to do it simply:

• kneel with one knee down
• tuck your pelvis slightly under
• squeeze the glute of the kneeling side
• gently brace your lower abs
• shift forward until the front of the hip stretches

The glute squeeze and slight pelvic tuck are the real secret

Without that, many people only arch the lower back more and miss the actual hip flexor

Sometimes posture changes are not about losing fat

They are about restoring muscle balance around the pelvis

Small alignment changes can completely change how the lower belly, hips, and back look and feel

Save this 📍
Someone chasing ab workouts may actually need to fix their pelvic position first

06/04/2026

Food for thought 🤔

“The Hidden Tendon That Quietly Changes Your Posture, Your Strength, And Even Your Appearance”

Most people focus on their back, their hips, or their neck when posture goes wrong…
but almost nobody pays attention to one of the first structures that sets the entire chain in motion:

the tendon of your anterior tibialis muscle, on the front of your shin

Here’s the real, simple, true version of why it matters:

When this tendon and muscle are weak, your feet stop supporting you properly
And when the feet collapse, the whole body has to compensate above it

A weak anterior tibialis can lead to:

• feet rolling inward
• lower leg rotating awkwardly
• knees and hips getting misaligned
• pelvis tilting forward
• extra tension in the back
• neck drifting forward

And yes, poor posture over time can change how your body looks:
your jaw position, airway openness, chest shape, and facial tension can all be influenced by the chain that starts from the feet

Not because the tendon “controls beauty,”
but because alignment affects breathing, muscle tone, and the way your face and body carry tension

The good news? It’s fixable

Strengthening the lower kinetic chain helps everything above it move better:

✔ barefoot walking (on safe surfaces)
✔ controlled tibialis raises
✔ balanced foot mechanics
✔ calf and ankle mobility
✔ hip and core stability work
✔ posture awareness during daily life

Small changes at the feet can create big changes throughout the body,
because your posture is a full-body system, not separate parts

Your feet are your foundation
Strong foundation → better movement → better posture → better appearance

06/04/2026

Huge Muscle and the Impact it has on the whole of the body

The one muscle that stores your stress, your fear, your tension… and your memories 🤔👇

If you’ve ever opened your hips in yoga or stretched deeply and suddenly felt emotional, shaky, or overwhelmed — you didn’t imagine it.
You touched your psoas, the deepest muscle in your core and one of the most sensitive parts of your entire nervous system.

This muscle is not just a hip flexor
It’s a fight or flight responder

---

Why this muscle holds so much tension

When you feel stress, fear, shock, or pressure, your brain triggers a protective reflex:
curl in, guard the organs, get ready to run.

That reflex contracts the psoas every single time.

In modern life:

• stress piles up
• we sit for long hours
• the body never gets to run, shake, or release the tension

So the psoas stays tight, shortened, and tired.

A tense psoas can contribute to:

• lower back discomfort
• tight hips
• shallow breathing
• restlessness
• increased stress response
• difficulty relaxing

Not because it “stores trauma” in a mystical way, but because it is deeply wired into the nervous system pathway responsible for safety, alertness, and survival.

---

The gentle release that works (no forcing, no deep stretching)

The psoas doesn’t like aggressive stretching.
It releases when the nervous system feels safe.

Try this simple, evidence-supported position:

Constructive Rest Pose

1. Lie on your back

2. Knees bent, feet flat on the floor

3. Let your knees fall inward so they rest against each other

4. Hands on your lower belly

5. Stay for 10–15 minutes

This position allows:

• the pelvis to settle
• the spine to decompress
• the psoas to soften naturally

You may feel warmth, tingling, or gentle shakes — all normal signs of relaxation.

---

Why this works

Your psoas sits beside:

• the diaphragm (breathing)
• the lumbar spine (stability)
• major nerves
• blood vessels

So when it relaxes, you breathe deeper, your nervous system calms, and the whole body feels safer

---

The truth in one sentence

Your psoas is not a storage locker for emotions — it’s the messenger between your stress and your body
When it finally relaxes, the whole system exhale

Save this, try it tonight, and see what shifts

26/03/2026

Last few appointments left In April,. especially before the London Marathon, these are
Monday 20th April - 11am
Thursday 23rd April - 8.30am
Cancellations could become available.
Post London I have got - Monday 27th April - 11am
Wednesday 29th April - 11am, 7.45pm.
Happy Training ☺️