http://www.sterlingspinalwellness.com/

Sterling Spinal Wellness, The Regus Building, 6-9 The Square, Uxbridge (2026)

08/01/2026

Ready to feel your best in 2026? 🌿

If you’re an existing patient and we haven’t seen you in the last 6–12 months, this is for you. We’re offering Free Re-Assessments until 31st January at our musculoskeletal clinic in Uxbridge to help you kick off the year right.

In just 15–30 minutes, we will:

➡️ Quickly evaluate your current progress.

➡️ Address any new aches or concerns.

➡️ Create a plan to ensure you step into the New Year feeling fantastic.

Don’t let your health stay on the back burner. Call us at Sterling Spinal Wellness on 0203 892 4111 or book online www.sterlingspinalwellness.com/free-health-re-assessment-offer

westlondon

31/12/2025

🥂 As we say goodbye to 2025, we’re looking back at some of our favourite highlights from a truly incredible year at our MSK clinic in Uxbridge:

✨ We moved into our brand-new premises.

✨ We celebrated 5 years of Sterling Spinal Wellness.

✨ We are fully qualified to carry out IDD Therapy, bringing advanced spinal treatment to our patients.

✨ We were proud to sponsor the Khalsa Aid Snowdon Hike, with our very own Clinic Director and Principal Chiropractor, Dr Tarveen Ahluwalia taking on the climb for a great cause.

✨ Displaying the beautiful bespoke artwork created for us by a lovely patient.

✨ Meeting so many of you at various networking events throughout the year.

✨ Welcoming two brilliant new physiotherapists to the clinic.

✨ Continuing our work with the talented hockey players at the Indian Gymkhana.

None of this would have been possible without your incredible support. Thank you for being a part of our journey this year. We look forward to seeing you all and seeing what 2026 brings. 🎆

25/12/2025

🎄 Wishing our patients and partners a Merry Christmas. From all of us at Sterling Spinal Wellness. 🎄

24/12/2025

On the twelfth day of Christmas if you are in pain, suffering from stiffness, sleep issues, or feeling stressed, book a free professional health check instead of waiting for a perfect moment after New Year’s.

💡 Why it matters:

Early detection, and guided support can prevent a small problem from becoming a bigger barrier to fitness or daily life. After 11 days of habits, day 12 is about getting professional help if needed.

✅ How to apply

👉 Choose one nagging area; back, neck, sleep or stress, and contact us at the clinic for a quick health check, or a short plan to keep your habits safe in January.

👉 Even 10–15 minutes can point you in the right direction.

23/12/2025

On the eleventh day of Christmas try a 11 second posture check. Stand tall, gently draw your shoulders back and down, lengthen through the crown of your head, and take one slow breath.

💡 Why it matters

Small posture resets reduce daily strain on the neck and back, improve breathing, and help counter long hours of sitting and screen time.

✅ How to Apply

Do this reset whenever you stand up, open your laptop, or check your phone — just 11 seconds, several times a day.

Curious about your posture? 🤔

We offer free digital posture check at our musculoskeletal clinic in Uxbridge. Book your free health check today. Link in bio.

Same day, evening, and weekend appointments available.

22/12/2025

On the tenth day of Christmas spend 2 minutes warming up before walks, decorating, or family games, for example a simple march, arm circles, or hip swings.

💡 Why it matters

Short warm‑ups increase blood flow, loosen joints, and reduce injury risk—useful for anyone returning to activity after a break, or older adults staying active over winter.

✅ How to apply

👉 March on the spot, stairs or a step riser for 30 seconds.

👉 Arm circles & shoulder rolls 30 seconds.

👉 Gentle lunges or hip swings 30 seconds.

👉 Standing calf raises for 30 seconds.

👉 Repeat if you’re heading into a longer walk or more active chore.

If you don’t have stairs at home consider using a step riser: https://amzn.to/48Ujr5W

21/12/2025

On the ninth day of Christmas choose one meal daily to eat slowly, avoid screens, and notice hunger vs fullness.

💡 Why it matters

Mindful eating reduces overeating, helps digestion, and lowers stress around food, especially when routines are disrupted by festive days.

✅ How to apply

👉 Sit at a table, focus on taste, texture, and breathing between bites.

👉 Put the fork down between bites; pause every few mouthfuls.

👉 Stop when comfortably satisfied, not stuffed.

🎄 Festive focus: This is a great practice to try with our Christmas Nut Roast—packed with flavour, fibre, and nourishing ingredients that deserve to be enjoyed slowly.

🔗 Full recipe + mindful eating tips - www.sterlingspinalwellness.com/post/how-to-make-a-nut-roast

🔪 Titanium chopping board: Non-porous, hygienic, and easy to clean makes it perfect for quick, safe food prep without absorbing bacteria or odours. https://amzn.to/4aNlsDj

20/12/2025

On the eighth day of Christmas drink a warm glass of water to replense hydration and kick start your day. Continue to consume a glass of water or herbal tea every hour, aiming to hit roughly 8 small servings through the day.

💡 Why it matters

Hydration supports energy, focus, digestion and can reduce headaches, common in travel or busy holiday schedules. It also creates mini‑pauses to reset.

✅ How to apply

👉 Keep a bottle of water accessible and with you be it at your desk or in your bag as you’re on the go

👉 Try to drink when you think of it or when a timer rings, don’t wait until you’re thirsty.

👉 Balance tea or coffee with water so you stay hydrated by evening.

👉 Consider adding electrolytes.

We highly recommend using a reusable glass water bottle: https://amzn.to/48yF4K0

19/12/2025

On the seventh day of Christmas in our social media advent calendar at Sterling Spinal Wellness we suggest getting at least 7 hours of sleep as often as possible; develop a 20‑minute wind‑down routine to help.

💡 Why it matters

Better sleep helps recovery, mood, focus, and pain tolerance. Holiday events can push bedtime later; an intentional wind‑down makes sleep easier even if timing shifts.

✅ How to apply

👉 20 minutes before bed: dim lights, stop screen usage, do slow breathing intentional breathing for 2–3 minutes.
👉 Journal the next day’s 3 key tasks to unload the mind.
👉 Try to keep bedtime within a 1–2 hour window nightly, even on weekends.

Consider investing in a:

Supportive pillow: Keeps your neck and spine in better alignment, helping reduce tension and discomfort so you can fall asleep faster and wake up less stiff. https://amzn.to/4q69Vni

Magnesium sleep spray: Supports muscle relaxation and keeps the nervous system calm, helping your body switch off and settle into a deeper, more restful sleep. https://amzn.to/498Ssoo

18/12/2025

On the sixth day of Christmas pick a short, 10‑minute routine of three exercises, rest for 30-60 seconds in between each round, try to perform these exercises 2 to 3 rounds, 3 to 4 days in a week using exercise resistance bands https://amzn.to/4aHd3RW

Quick routine:

💪Banded squat - 10-15 repetitions
💪Banded row - 10-15 repetitions
💪Banded chest press - 10-15 repetitions

1. What the Squat works (Legs & Gluteals)

✅ How to perform banded squats:

Stand on the band
Hold the ends at shoulder height
Sit down into a squat
Stand back up

Why it works: trains the biggest muscles → best strength & calorie return

2. What the banded row works: upper back & postural muscles

✅ How to perform a banded row:

Sit or stand tall
Band around feet or held in front
Pull elbows back
Squeeze shoulder blades
Slowly release

Why the banded row works: improves posture, balances desk work, protects shoulders

3. What the banded chest press works: chest, arms & shoulders

✅ How to perform a banded chest press:

Band behind your back
Hold ends in each hand
Push hands forward
Slowly return

Why the banded row works: simple pushing strength, without floor work or weights

💡 Why this matters:

Short, focused sessions maintain strength, support posture, and keep energy up when days are hectic, which supports pain relief and fitness at home.

If you would like to learn more about how to use a resistance band for exercises, schedule a free health check at our musculoskeletal clinic in Uxbridge.

17/12/2025

On the fifth day of Christmas at Sterling Spinal Wellness we recommend using a myofascial release device such as a massage gun, foam roller or a similar tool for 3–5 minutes to loosen tight muscles after long standing, walking, or chores.

💡 Why Muscle Release Matters 💆‍♂️✨

🌿 Reduces muscle tension & stiffness
🌿 Improves mobility & flexibility
🌿 Boosts circulation & recovery
🌿 Helps ease aches from sitting, training, or stress
🌿 Supports better posture & movement patterns

✅ How to them:

Therabody Massage Gun https://amzn.to/4prKpJ4

👉Glide slowly over tight areas
👉 30–60 seconds per muscle
👉 Avoid bony areas and stay at a comfortable pressure

Foam Roller https://amzn.to/4aJTW9L

👉 Roll gently along major muscle groups
👉 Pause on tender spots and breathe
👉 Spend one or two minutes per an area

Spiky Ball https://amzn.to/4aJTW9L

👉Place under the tight spot and apply gentle pressure
👉 Use against the wall or floor
👉 Small, controlled movements for 30–60 seconds

If you are suffering from any aches and pains, book a free health check at our musculoskeletal clinic in Uxbridge to discover the root cause of the issue. Same day and weekend appointments available

16/12/2025

On the fourth day of Christmas take 4 minutes each day for deep breathing exercises.

💡 Why it matters:

🌿 Calms your nervous system
🌿 Reduces stress & muscle tension
🌿 Improves focus and mental clarity
🌿 Lowers heart rate
🌿 Supports better emotional regulation

✅ How to perform:

👉 Inhale 4 seconds -> Hold 4 seconds -> Exhale 4 seconds -> Hold 4 seconds.

👉 Repeat this breathing cycle 4 times.

👉 Breathe through your nose and keep your shoulders and upper body relaxed.

Look at downloading a free App: we recommend Calm (free features) — simple breath visuals.

Sterling Spinal Wellness

08/01/2026

31/12/2025

25/12/2025

24/12/2025

23/12/2025

22/12/2025

21/12/2025

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16/12/2025

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