SQ Active - Movement and Wellbeing

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SQ Active - Movement and Wellbeing

Helping you live active and pain-free. Relieve Pain, rebuild Strength, reclaim Your Life. A whole body approach to pain relief. Worcester Park, Epsom & Online

Don't treat the symptom, find the cause. I share tips and techniques to help you develop more awareness of how you are using your body, so you can connect your mind and body with the aim of reducing pain, restoring movement, getting stronger and fitter. I tend to work with people who have chronic lower back pain, but I also work with people who want help kick starting their fitness after a very long break.

23/01/2026

What's your balance like? Balance is important, particularly as you get older. Balance relies on your sight, your vestibular system - your inner ears, but also your motion sensors in your feet and ankles.

However through wearing poorly fitting shoes or generally just living in shoes, we can lose our connection with our feet and ankles.

Weakness or injury to the ankle compromises this system, leading to wobbling, clumsiness, and increased risk of falling, while good ankle health improves overall stability and performance.

I personally have always had an issue with stability in one leg, so one of the things I work on is my feet and ankles. Here's some simple heel raises you can do to help improve your ankle and leg stability.

21/01/2026

Started your exercise regime this year and still going strong? Have you factored in rest? Rest isn’t the opposite of training. It’s part of it.

Exercise creates stress - don't worry, this is good stress, your body needs this to get stronger. However, it needs rest to actually adapt.
Adaptation that take place:
Muscles repair.
Tissues recover.
Energy levels reset.

If you’re constantly sore, tired, or not seeing progress, it might be due to a lack of recovery.

If you've lived a sedentary life until now, your body likely needs more time to recover.

Did you know that regular soft tissue treatments or massages can help with recovery. They release tension from the muscles, enabling them to relax and recover more quickly. EMMETT Technique is an amazing soft tissue therapy that is non-invasive and extremely relaxing. It is great at providing pain relief but is also a wonderful treatment for those wanting to recover from exercise.

Regular treatments not only enable you to feel more relaxed in your body, but will allow you to move more easily and therefore work out more effectively.

So have you factored in rest and recovery time?

19/01/2026

Does getting out of bed feel stiffer than it used to? Your back, hips or shoulders constantly ni**le at you?

Have you accepted this as just part of getting older?

Most pain I see in midlife clients isn’t caused by age. It’s caused by how the body has adapted over time:
– old injuries never fully resolved
– stress and tension over the years
– loss off good movement patterns

Your body is compensating and these compensations are contributing to pain.

The good news is compensation can be undone.

Imagine being able to move without fear.
Walking, exercising, travelling, or simply living your day without constantly fearing pain.

That’s what happens when we stop blaming age and start restoring good movement back into your body. That’s what I help you do.

We identify your compensation patterns and you develop better awareness on how you move. I take you through exercises safely and progress you appropriately.

You don’t have to accept decline for ‘that’s just part of ageing’ what you need is the right support and a smarter approach.

If you’re ready to move better, book a free discovery call and let’s talk about what’s really going on in your body and what would help.
Book your discovery call now. https://SQActive.as.me/discovery

If you'd like to book a soft tissue session to free your body's restrictions and start feeling better immediately, book your treatment now. Treatments are £65 and are up to an hour in duration and take place in my home treatment room in Worcester Park. https://SQActive.as.me/treatment

16/01/2026

Squats and lunges are functional movements. You do this when you sit down and stand up, walk up a hill, up the stairs, down the stairs, you get the gist.

Yet, many struggle with them. They say it causes pain in the knee so they avoid them. Opting to use their arms to support them as they sit and stand and pull them up the stairs.

If you struggle with knee pain, one of the main things you can check for is your knee alignment. If you knee drops inwards or outwards, that is going to cause pressure on the joint that can lead to discomfort. If you can correct the alignment just through moving your knee into the correct position - wonderful. If you can't, you will need to most likely work on strengthening your hip muscles. Look out for posts on strengthening your hips or book a sessions with me to discuss.

14/01/2026

Many of my clients are in their 50s and beyond. They have done little to no exercise in the past. They often say they can't do certain things because it causes pain. For example - I can't squat or lunge because of my knees.

The fact is, these are functional movements that you make everyday, so you can make the movement, you just need to learn to do them in a manner that causes less discomfort.

When people complain of knee pain in either of these movements, I usually find they have poor control over their hips, which affects how the knee stabilises. Alternatively, there may be issues with their feet or the way they position themselves.

Some only require a tiny tweak and their squat and lunge feels immediately better.

I help you develop awareness of how your body moves and you learn exercises to help improve your movement and control, enabling you to get on with exercises you once feared.

12/01/2026

Have to started exercising only to feel more sore and now you're worried you're going to injure yourself?

If you have previously been sedentary, a sudden burst of exercise will be a shock to your system. Your body adapts best when change happens gradually.

Sudden spikes in exercise, more intensity, more sessions, longer durations are one of the biggest reasons people end up with:
• Injuries
• Aches and flare-ups
• Extreme fatigue

I’ve had clients tell me:
“I went to the gym for 3 hours… now I can’t move.”

When I ask what they’d been doing before that session, the answer is usually nothing. It's a bit like gardening. You think it's just a gentle bit of movement so you spend all afternoon out there - the next day you can't stand up!

That’s a classic case of too much, too soon.

Small steps allow:
• Muscles, joints, and tendons to adapt
• The nervous system to feel safe with movement
• Confidence to build without fear of pain

If you’re returning to exercise after a long break or managing ongoing aches and pains, this is even more important.

Long-term success isn’t about getting it all done in January. It’s about choosing actions you can still do in February, March, and beyond.

Be realistic, ask yourself:
• What feels achievable right now?
• What could I do consistently on a busy week?
• What would feel like progress without overwhelming me?

That’s where real change starts.

Many past clients worked with me because they were new to exercise or living with pain that held them back. Together, we built routines they could maintain.

If you’d like support creating a realistic plan that works with your body, not against it, book your Discovery Session now. https://SQActive.as.me/discovery

Sessions take place in my home training room in Worcester Park. I have limited availability for home visits if that is something you wish to discuss.

09/01/2026

Big fitness plans look impressive, but does that actually work for you? Is that something you can stick to?

If you're looking to get fit after having lived a somewhat sedentary life, small, consistent actions might actually work better for you. They don’t demand huge energy or discipline. They’re also easier to repeat, meaning it's more likely to become a habit.

Fitness should feel like brushing your teeth. Something you just do, not something that drains you.

Here's how you can approach it to give yourself a better change of success:
Instead of aiming for perfection, think consistency:
• A 10–15 minute walk most days
• Two short strength sessions a week (even 20 minutes counts)
• Gentle mobility in the morning or evening — moving joints through their full range

These sessions can feel “too easy”. They’re not exhausting or dramatic, but these are the sessions that build over time. They’re sustainable.

You need something you can keep doing even when life gets busy. So start small and stay consistent. If you'd like help with how to start, book a discovery call and let's talk.

08/01/2026

Did you catch this ⬇️. I’m fully on board with his point of view - it’s time to take responsibility for your health.

If you’ve been living with chronic pain and nothing you’ve been doing is making a difference and you no longer want to rely on drugs - it’s time to explore what else is out there. What have you got to lose?

07/01/2026

As we start a new year, many people decide this will be the year they get fit and lose weight. They join a gym. They might even go a few times.
But for most, old habits return before January is over.

Does this sound familiar?

Most people don’t fail due to a lack of motivation. It's more because they try to change too much, too quickly.

Have you gone from zero to five or six workouts a week?
Cutting out whole food groups or alcohol?
Overhauling your sleep, work and social life all at once.

That level of change relies heavily on willpower… and willpower runs out.

As soon as life gets busy, and let's be honest, it's only a matter of days before that happens....you miss one session, that missed session turns into guilt. Guilt turns into “I’ve failed”. Resulting in "I might as well not bother".

What if I told you the problem isn’t you, but rather your plan was just unrealistic?

If you're seeking a plan that's more realistic and sustainable, let's talk.

05/01/2026

Does getting out of bed feel stiffer than it used to? Your back, hips or shoulders constantly ni**le at you?
Have you accepted this as just part of getting older?

Most pain I see in midlife clients isn’t caused by age. It’s caused by how the body has adapted over time:
– old injuries never fully resolved
– stress and tension over the years
– loss off good movement patterns

Your body is compensating and these compensations are contributing to pain.

The good news is compensation can be undone.

Imagine being able to move without fear.
Walking, exercising, travelling, or simply living your day without constantly fearing pain.

That’s what happens when we stop blaming age and start restoring good movement back into your body. That’s what I help you do.

We identify your compensation patterns and you develop better awareness on how you move. I take you through exercises safely and progress you appropriately.

You don’t have to accept decline for ‘that’s just part of ageing’ what you need is the right support and a smarter approach.

If you’re ready to move better, book a free discovery call and let’s talk about what’s really going on in your body and what would help.

Book your discovery call now. https://SQActive.as.me/discovery

If you'd like to book a soft tissue session to free your body's restrictions and start feeling better immediately, book your treatment now. Treatments are £65 and are up to an hour in duration and take place in my home treatment room in Worcester Park. https://SQActive.as.me/treatment

24/12/2025

Ready to move again - safely and at your own pace?

Many people I work with are in their 50s and 60s and want to feel stronger and more mobile, often after years of little exercise, stiffness, or recent rehab.

You don’t need to be “fit” to start.

I offer personalised movement and strength programmes designed to:
✔ Ease stiffness and joint discomfort
✔ Build strength gradually and safely
✔ Improve balance, confidence, and everyday mobility
✔ Help you stay active without fear of injury

Contact me to discuss personal training in your 50s & 60s

19/12/2025

When I work with clients, I always look beyond the site of pain to see how your body is moving as a whole. Most clients will already have gone through rounds of endless physiotherapy with little to no change, so why would I want to treat them the way they’ve already been treated. I will look at:

**Testing mobility and strength in related joints

**Checking posture and movement patterns

**Addressing muscle imbalances with targeted exercises and soft tissue releases

**Restoring balance through stretching, strengthening, and functional movement

Your body isn’t a collection of separate parts – it’s one integrated system. Pain in one area often means something else isn’t doing its job properly. By looking at the bigger picture and treating the body as a whole, you’re far more likely to get lasting results and move with confidence again.

Eg you have pain in your neck - is it the neck that's the problem or your shoulders, your pelvis or your lower body? It could be any of these or a combination of these areas.

If you would like to discuss how I can help you move forward, drop me a line.

Image: Muscle and Motion.

Address

Elmstead Gardens
Worcester Park

Website

http://www.sqactive.com/

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Want your practice to be the top-listed Clinic in Worcester Park?

Helping you stay active and pain free.

I help mid-lifers and older adults restore movement, build strength and increase fitness gradually and safely.

Do you suffer from some form of chronic muscular pain, eg shoulder pain, lower back pain? Want to be more active, get fitter, but feel restricted in your movement and suffering from loss of strength?

Is poor movement and stiffness limiting what you can do?

I help you move better and reclaim your life. Through the use of soft tissue therapy (sports massage) and a programme of movement coaching, you can free your body, move with ease and improve how you feel. Every month I offer limited FREE consultations to help you understand the cause of your pain and how you can treat it and prevent it coming back. Contact me to book.