SQ Active - Movement and Wellbeing

09/10/2025

Can you roll your legs out inwards and outwards? Do they feel like them move the same?

If I was a betting girl, I’d guess that one side moves more smoothly than the other. One side might even roll out further?

These are hip movements - internal and external rotation. Your hips use this movement when you are walking, climbing stairs, sitting down, standing up, bending forward, turning round, you name it, your hips are probably making one of these movements to assist you.

When your hips can’t make these movements, something else will have to jump in. This is where compensation starts to occur and eventually turns to pain.

The key is ensures your hips remain mobile.

08/10/2025

You wouldn’t think a tiny toe could cause so much chaos… but here we are. 😅
Not so ago, I stubbed my little toe hard.
It wasn’t broken, but it set off a chain reaction, all from one tiny toe.
If you’ve ever brushed off a small injury and kept pushing through, this might explain the aches and niggles showing up elsewhere.

👉 Read the full blog to find out how a seemingly minor knock can throw your whole movement off — and what to do about it.

I thought it was just a stubbed toe—painful, yes, but no big deal. But it led to limping, a locked up anke and lunges were off the table. Who knew such a small injury could cause such a chain reaction? If you’ve ever ignored a “minor” injury… this one’s for you.

07/10/2025

Are you able to clench your buttocks on command? Might seem like a weird question but it’s an important one and many people find this challenging.

Here’s the real challenge, can you clench each buttock in isolation - just the right, just the left?

If you aren’t able to contract your glutes (clench your buttocks) on demand, you are setting yourself up for potential lower back ache, back pain, hip pain, leg pain.

Why?

Because the glutes are one of the strongest muscles in the body and you should be able to contract them in order to stand up from a seated position.

When glutes aren’t able to contract:
They may be locked in a lengthened position from sitting too much.
They might be weak - no strength to contract
They might be stuck in contraction - feel really tight

None of these positions is good news for your back. When your glutes can’t do their job, neighbouring muscles will have to step in to help out. This could be your back muscles or other muscles around your pelvis.

They become overworked because they’re doing jobs that aren’t theirs, resulting in fatigue, aches and pain.

Want to get your glutes functioning well again? I’ve put together a FREE 4-day mini course to help you wake up your glutes, relieve back pain, and move pain-free—all in just a few minutes a day.

Sign up here to get instant access: https://subscribepage.io/awakenmyglutes

Inside, you’ll get:
Easy-to-follow exercises to release tight hips
Simple glute activation drills that actually work
A step-by-step approach to squatting pain-free

My expert guidance so you can stop guessing and start feeling better
If you sit a lot, feel stiff, or just want to move better without pain, this is for you.

And the best part? You’ll know within days if your glutes are the problem!
https://subscribepage.io/awakenmyglutes

Image: Essential Anatomy

06/10/2025

Is pain or stiffness stopping you from getting fit?

You want to move more, feel stronger, get your energy back...
But every time you try, something hurts.

Knees, back, shoulder—it’s like your body’s fighting you and given up.
The good news is you’re not broken, you just haven’t had the right support.

I help women in midlife who feel stuck in a cycle of pain and frustration start moving again—with confidence.

Based in Worcester Park, I address my clients issues by looking at them as a whole through:
💆‍♀️ Soft tissue therapy to ease tension
🏃 Movement coaching to improve how your body moves
🏋️ Smart exercise to build strength without the setbacks

This is a whole-body approach that actually works because we focus on getting to the root of the problem, not just slapping on a quick fix.
If you’re ready to feel stronger, move freely, and stop pain calling the shots…
Book a free 30-min discovery call and let’s chat about what’s possible for you.
https://SQActive.as.me/discovery
You don’t have to push through pain. You just need a better plan.

05/10/2025

People with sore joints who exercise for two hours a week have less pain, visit their GP less and take less sick leave, a study has found.

The findings are from an analysis of how 40,000 people across the UK with hip, back or knee pain fared when they did two one-hour exercise classes for 12 weeks.

The impact on their lives was so great that it has led to calls for the NHS to make physical activity a standard part of treatment for the millions struggling with musculoskeletal (MSK) conditions.

If the 3.7 million Britons with sore joints but without a care plan exercised for two hours a week then they, their families, the NHS and the UK economy would benefit by as much as £34bn, researchers say.

Full article can be found in The Guardian

03/10/2025

As we move through midlife and beyond, our bodies change. We might notice we feel stiffer in the mornings, recover more slowly from activity, or lose flexibility in movements that used to feel easy. One of the simplest, most effective ways to maintain mobility, reduce aches, and keep doing the things we love? Stretching.

Discover the benefits of stretching in midlife and beyond. Try 3 easy daily stretches to improve flexibility, reduce stiffness, and move with ease.

01/10/2025

Struggling with balance?

Take a look at your toes.
You might not realise it, but your big toe plays a major role in keeping you steady, stable, and moving well. I often see clients with balance issues who aren’t actually using their big toe at all—it’s lifted when they need it most.
Over time, this tiny habit can lead to wobbling, pain, and poor movement patterns.
👉 In this blog, I’m breaking down why your big toe matters way more than you think—and how to get it working for you again.

Let’s talk about toes. Not the most glamorous part of the body—but absolutely essential when it comes to movement and stability. One of the most common things I notice when working with clients who struggle with balance? Their big toe isn’t doing its job .

26/09/2025

Struggling with lower back pain? Your buttocks (glutes) might be asleep!
You stretch, you move, but somehow your lower back still takes all the strain. The culprit? Your lazy glutes!

How do you know if you have lazy glutes?

One simple test - can you squeeze your butt cheeks? That's great, if you can squeeze both, but the real test is whether you can squeeze each one independently?
This is what many of my clients struggle with. They have little to no control over their glutes and hence they suffer with hip pain, lower back pain, knee pain.

If your buttocks aren't doing their job, your lower back picks up the slack—leading to aches, stiffness, and frustration. But don’t worry, I’ve something to help you out!
I’ve put together a FREE 4-day mini course to help you wake up your glutes, relieve back pain, and move pain-free—all in just a few minutes a day.

Sign up here to get instant access: https://subscribepage.io/awakenmyglutes

Inside, you’ll get:
✅ Easy-to-follow exercise videos to release tight hips
✅ Simple glute activation drills that actually work
✅ A step-by-step approach to squatting pain-free
✅ My expert guidance so you can stop guessing and start feeling better

If you were unable to squeeze your butt cheeks independently, you sit a lot, feel stiff, or just want to move better without pain, this is for you. And the best part? You’ll know within days if your glutes are the problem!
https://subscribepage.io/awakenmyglutes

If you would like help with your back, drop me a message to book a treatment. Treatments and movement coaching take place in my home treatment room in Worcester Park.

24/09/2025

Can't get onto the floor because you're worried you won't get up again? Well, firstly, it's time to start strengthening your lower body so you can stand up - what will you do if you fall with no one to help you get up?

You can strengthen your legs through a simple squat. I'm sure you sit and stand up frequently throughout your day, so this is the perfect time to start building strength.

The mistake many older people make is they stop using their legs to stand up, instead, they use their arms to pull or push them up.

Your legs and your bum are there to do this job, not your arms. So, instead of reaching out for the arms of the chair, plant your feet down, push into your heels and squeeze your bum to propel you off the seat.

23/09/2025

Do you want to feel fit and strong in your later years?

If the answer is yes, what are you doing to ensure your body can support you in this when you're 60, 70 or 80?

If you aren't doing any form of exercise now, regardless of how old you are, the truth is your body is already in decline. Did you know that your body starts it's decline from your mid-late twenties?! It's ridiculous, right? But it's the truth. Your body will be losing muscle year on year, After age 30, you can expect to lose muscle mass at a rate of 3% to 5% per decade, though this rate can accelerate after age 60.

The good news is you can slow and even reverse this process through strength training. You don't need to go and lift heavy weights at a gym to start making a difference either, so no excuse required there. You can use your own body weight, use things around the house such as bottles of water or you can purchase some resistance bands.

Exercising doesn't have to be complicated - the important thing is to get started! If you would like help with your exercise, let's talk. I specialise in helping not only those who are experiencing aches and pains, but also those who are new to exercise and need guidance on how to start safely.

22/09/2025

Tired of living with pain or stiffness that just won’t shift?

You don’t have to “put up with it” anymore. Imagine moving more freely, feeling lighter in your body, and having energy for the things you love.

I specialise in relieving pain and tension through an integrated approach that blends targeted remedial massage with the gentle but powerful EMMETT Technique - a light-touch method proven to release tightness and restore balance. Many of my clients notice relief within just one session.

I’ve been using the Emmett Technique with my clients for the past 5 years. It is such an amazing effective technique yet so few people have heard or it or experienced it - for this reason, I am offering all NEW clients the opportunity to feel and move better through its application. Experience EMMETT technique this month for half the normal price. Normally £63.

*** SEPTEMBER ONLY - Limited Spaces ***

I am Sabrina, an advanced personal trainer and remedial soft tissue therapist. Many of the clients I work with want to be able to live comfortable, active lives. They want to be able to play with their grandchildren, play a round of golf, reach into their cupboards easily, be able to enjoy a trip out with their family, get a comfortable night’s sleep. If your body is sore, achy, tight or injured – all these activities are affected. If the discomfort is interfering with how you live, isn’t it time to treat it differently?

Clients I’ve worked with have usually endured pain for months if not years.

“I’ve had a chronic back pain from my mid thoracic that radiates around to the front of my ribs. I am a beauty therapist and there is one treatment that triggers the pain. I did that treatment today and I don’t even have a twinge! I am super impressed!! Thank you. So far I have been pain free for the first time in 6 years!!”

“I was in constant pain with my hip and my back and my mobility was being affected. This was making me feel miserable and I just didn't know how to resolve this or whether this was possible.

Working with you has been amazing. You have not only relieved me of pain but have given me understanding of how this was being activated.”

Imagine waking up feeling more free in your body, being able to do more, and having more energy? All of this could be possible. The first step would be to book yourself in for a treatment. Treatments take place in my home treatment room, in Worcester Park.

New clients 50% off. Normal price £63. Sessions last up to 1hour. Book now: https://SQActive.as.me/treatment

19/09/2025

Many people are surprised to learn that everyday habits - sitting too long at a desk, poor posture, or repetitive movements - can create muscular imbalances. Over time, these imbalances place uneven pressure on the spine, which can contribute to herniated or bulging discs.

A bulging disc happens when the soft cushion (disc) between the bones of your spine pushes out of its normal place. This is common in two areas:

** Cervical spine (neck) – where it can cause pain, tingling, or weakness in the shoulders, arms, and hands.
** Lumbar spine (lower back) – where it can lead to pain or numbness in the buttocks, legs, or feet.

Because the spinal discs sit so close to your nerves, even a small bulge can press on them, creating sharp pain, weakness, or that all-too-familiar “pins and needles” sensation.

If you are suffering as a result of sitting too long, soft tissue therapy can help to rebalance your muscle relieving the tension on your spine. Drop me a line to book a treatment. All new clients' first session in September are half price. Normally £63. Treatments take place in my home treatment room in Worcester Park.