SM Body & Balance

26/07/2025

✨Why Sports Massage Isn’t Just for Athletes

Did you know?
Sports massage isn’t just for elite athletes or gym lovers 🏋🏻‍♀️ it’s for anyone who uses their body regularly!

Whether you’re:
✅ Sitting at a desk all day
✅ Walking the dog
✅ Lifting your kids
✅ Training for a marathon

👉 You’re putting repetitive stress on your muscles and joints.

✨Benefits of Sports Massage:
• Reduces muscle tension and soreness
• Improves flexibility and mobility
• Prevents injuries before they start
• Aids faster recovery after workouts or physical activity
• Enhances performance (in sports and daily life!)

✨Pro Tip:
A regular sports massage can detect tight areas before they become painful injuries. Prevention is always better than rehab!

📅 Ready to take care of your body like a pro?
DM us to book your next session ☺️

23/07/2025

✨NEW TREATMENT ALERT!✨
Introducing our Deluxe Leg & Foot Massage – the ultimate remedy for tired feet and heavy legs. ✨

💫Deep muscle relief
💫Improved circulation
💫Calming aromatherapy oils
💫Leave feeling light on your feet

Whether you’ve been on your feet all day or just need a well-deserved escape, this 50minute treatment is pure rejuvenation🧘‍♀️

📅 Now available – Book your appointment today and step into relaxation!

18/07/2025

✨NECK MUSCLES 101✨

Your neck supports your head all day long whether you’re lifting, running, or staring at a screen. When muscles get tight or overused, it can cause headaches, stiffness, and even nerve pain.

Here are key neck muscles and how sports massage helps them:

✨Upper Trapezius
Function: Elevates the shoulders, supports posture
Common Issue: Tension from stress or poor posture

✨Levator Scapulae
Function: Lifts the shoulder blade, rotates the neck
Common Issue: “Cranky neck” when turning your head

✨Sternocleidomastoid (SCM)
Function: Rotates and flexes the neck
Common Issue: Tension headaches, poor neck alignment

✨Scalenes (anterior, middle, posterior)
Function: Aid in breathing and neck flexion
Common Issue: Nerve compression (tingling in arms), tightness with overuse

✨Suboccipitals
Function: Fine head movements and balance
Common Issue: Tension headaches at the base of the skull

👐 Sports massage targets these muscles using specific techniques like trigger point therapy, muscle stripping, and stretching, depending on what your body needs.

💬 If you’re dealing with neck tightness or headaches, let’s talk about how sports massage can help you feel and move better.

11/07/2025

‼️Models Required‼️

A new treatment is on its way to the centre but first I need a some models to run through the treatment and be willing to have photos taken for social media purposes.

✨Deluxe Full Leg and Foot treatment ✨

45mins
Saturday 19th July at 9am / 10am / 11am
At a reduced rate of only £20

If you would like to be the first to try this new treatment please DM me directly to book ☺️

08/07/2025

✨Massage for Hamstring injuries✨

Massage therapy can help a hamstring injury in several key ways, especially when it’s done at the right stage of healing.

✨ Reduces Muscle Tension and Spasms
• After an injury, the surrounding muscles often tighten up as a protective mechanism.
• Massage helps relax tight muscles, improving flexibility and easing discomfort.

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✨Improves Blood Circulation
• Massage increases local blood flow, which brings oxygen and nutrients to the injured tissue.
• Better circulation supports faster healing by clearing out waste products and inflammation.

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✨Breaks Down Scar Tissue (in later stages)
• As the hamstring heals, scar tissue can form and limit mobility.
• Deep tissue massage or myofascial release can help remodel and align scar tissue, reducing stiffness and improving muscle function.

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✨Reduces Pain
• Massage stimulates the nervous system in a way that can block pain signals and trigger the release of endorphins, your body’s natural painkillers.

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✨Restores Range of Motion
• When combined with stretching and rehab exercises, massage can help restore normal movement and prevent long-term tightness or compensation injuries.

‼️ Avoid massage if:
• The injury is very recent (first 48–72 hours) and swollen or bruised.
• There’s severe pain or a complete tear—these require medical intervention first.
• There’s a blood clot risk (rare but important).

Massage helps a hamstring injury by reducing pain and tension, improving blood flow, aiding tissue repair, and supporting long-term recovery.

BUT it should be part of a broader treatment plan, including rest, stretching, strengthening, and possibly physiotherapy.

06/07/2025

✨Treatments✨

03/07/2025

🚨✨New Class Alert✨🚨

Pilates starting from Sunday 13th July 🧘‍♀️

🎉NEW CLASS COMING TO THE CENTRE🎉

Sunday Les Mills Pilates with Barbora's Fitness🌿

Learn from Barbora what the session starting on 13.7. At 5.00 pm is all about:

My Sunday Pilates session is designed to complement everything you amazing women do throughout the week at Dottir.

We’ll focus on building true core strength by working deep stabilizing muscles, while learning how to move with control and intention. It’s about strengthening not just the body, but the breath and mind too.

My goal is for you to leave class feeling more connected to your body—and with real knowledge that helps you move smarter, feel better, and stay active for life.

What to expect:
✨ Intentional, intelligent movement
🧘‍♀️ A strong body–mind connection
💫 A safe space to reset, breathe, and grow

Come as you are—let’s move well together. 💛

With an introductory offer of £5 for 13.7.25

If you have any questions or might have any worries, please feel free to drop me or Stacey a message! Xx

30/06/2025

✨ Changed the business name ✨ With how the business was developing it felt right to change the business name ✨It’s always good to keep growing and adapt where necessary and the name was one of those areas of change ☺️ I’m so exited with how things are progressing and I hope to see you in the centre soon ✨

24/06/2025

✨How can Sports Massage help runners✨

Sports massage can be highly beneficial for runners, both for performance and recovery.

🏃‍♀️Enhances Recovery
• Reduces muscle soreness.
• Improves circulation.
• Relieves tension.

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🏃Injury Prevention
• Identifies problem areas early (tight calves, IT band tension, etc.) before they become injuries.
• Improves flexibility: Loosens up connective tissue and muscles, reducing the risk of strains and sprains.
• Corrects muscle imbalances: Regular massage can help spot and treat overcompensating or underactive muscles.

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🏃‍♂️Performance Boost
• Increases range of motion.
• Stimulates muscles before races.
• Mental benefits.

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🏃‍♀️Rehabilitation
• Speeds up recovery from injuries: Helps manage scar tissue and increases mobility in injured areas.
• Reduces inflammation: Through improved lymphatic drainage.

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✨When Should Runners Get a Sports Massage?

✨After intense runs or races (within 24–72 hours for recovery massage).
✨During training blocks (every 2–3 weeks) for maintenance.
✨Before races (24–48 hours prior) for lighter, stimulating massage.

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🚨Caution: Avoid deep tissue massage right before a race—it may cause soreness or disrupt muscle balance temporarily.

Sports Massage is a critical part of your fitness journey to help with your performance and recovery.

All sessions are tailored to your needs and will be given with care and attention to help you achieve your running goals 🏃🏃‍♀️🏃‍♂️

21/06/2025

✨Why get a massage✨

Getting a massage can be beneficial for a variety of physical, mental, and emotional reasons.

🧠 Mental & Emotional Benefits
• Stress Relief: Massage lowers cortisol (stress hormone) levels, helping you feel calmer.
• Improved Mood: It can increase serotonin and dopamine, which are associated with better mood and relaxation.
• Better Sleep: By reducing stress and promoting relaxation, massage often helps with insomnia and sleep quality.
• Mental Clarity: Relaxing the body can help clear the mind and improve focus.

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💪 Physical Health Benefits
• Muscle Relaxation: Relieves tension, soreness, and stiffness in muscles.
• Pain Relief: Helps reduce chronic pain (e.g. back, neck, headaches) without medication.
• Improved Circulation: Enhances blood flow, which helps with healing and reduces inflammation.
• Boosted Immunity: Some studies suggest massage can increase immune function by boosting white blood cell activity.
• Improved Posture & Flexibility: Helps release tight muscles that contribute to poor posture or restricted movement.

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🌀 Holistic & Lifestyle Benefits
• Self-Care & Recovery: A massage can be part of a self-care routine, especially for people with demanding physical jobs or active lifestyles.
• Injury Recovery: Promotes healing from sports injuries or overuse by reducing inflammation and encouraging tissue repair.
• Digestive & Lymphatic Support: Certain massage techniques can aid digestion or improve lymphatic drainage.

16/06/2025

✨Rotator Cuff✨

The rotator cuff is a group of muscles and tendons that surround the humerus (upper-arm bone) which help maintain shoulder stability.

Tears to the rotator cuff often occur with a sudden, overhead movement of the arm. A rotator cuff tendinopathy, in which there is no tear but the tendon is painful, is caused by repetitive overhead arm actions.

Symptoms of a rotator cuff tear include a sudden tearing feeling in your shoulder, limited movement, severe pain and weakness in shoulder. Tendinopathy symptoms are similar but also include a popping or cracking sensation.

Immediate treatment
Stop your activity
Follow RICE procedure
Seek medical advice if pain still occurs after 2-3days.

Sports massage can be a helpful part of the rehabilitation process for a rotator cuff injury, especially when used alongside medical treatment, physical therapy, and appropriate rest.

This type of injury is not a quick fix and can take at least 3-6 months of rehabilitation.

14/06/2025

🧘‍♂️ SPORTS MASSAGE = SMART RECOVERY 💥

Tight muscles? Sore after a tough workout?
Sports massage isn’t just relaxation — it’s about performance, recovery, and injury prevention.

Whether you’re training hard or just starting out, regular sessions can help:
✅ Speed up muscle recovery
✅ Improve flexibility & mobility
✅ Reduce risk of injury
✅ Boost circulation & performance

Your body works hard. Give it the recovery it deserves.

📍Book your sports massage today — your muscles will thank you.