Quick & Easy Stretching Routines You Can Do While You’re Boiling the Kettle
Posted by Adam Ilko
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These routines are too easy to skip!
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Vegan Lasagne
Crammed full of veggies, bursting with flavour and a sneaky little trick at the end to make you forget that it is not covered in cheese.
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Why Drinking Water is Important
Posted by Adam Ilko
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Why is drinking water is important, throughout your day – before, during and after exercise and especially after massage?
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Massage Voucher ~ Christmas Gift Ideas
Posted by Adam Ilko
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Struggling to come up with those perfect Christmas Gift Ideas? Then give them what they really need for Christmas… A Fibre Tense Massage.
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5 Simple Stretches for Improving Posture
Posted by Adam Ilko
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Your terrible desk posture is destroying your neck, shoulders & back. Here’s 5 Simple Stretches for Improving Posture for everyday living.
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Scalenes Stretch
Posted by Adam Ilko
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Scalenes The Scalenes muscle group is made up of three muscles; Anterior Scalene, Middle Scalene & Posterior Scalene. Due to the anatomical location of these muscles, tightness (hyper-contraction) within can contribute to tension headaches...
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Masseter Stretch
Posted by Adam Ilko
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Masseter The primary action of the Masseter is elevation of the mandible (closing of the mouth) and is therefore one of the main muscles active during ‘chewing’ of food. Because of the leverage it develops on the mandible, it is considered as one...
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Soleus Stretch
Posted by Adam Ilko
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Soleus The main action of the Soleus is to plantar flex the ankle, however it is also sometimes referred to as the heart of the lower limbs for its action of forcing blood ‘venous pump’ against gravity back up towards the heart when the muscle...
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Gastrocnemius Stretch
Posted by Adam Ilko
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Gastrocnemius The Gastrocnemius is the large ‘twin headed’ muscle on the posterior of each leg, directly below the knee, helping to stabilize the ankle and knee when standing. The tendon fibres of the gastrocnemius, soleus and plantaris blend...
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Tibialis Anterior Stretch
Posted by Adam Ilko
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Tibialis Anterior The Tibialis Anterior is the muscle primarily responsible for dorsiflexion (upwards movement) of the foot. Where this muscle originates and attaches to the tibia is the region where tibialis anterior syndrome ‘shin splints’ are...
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Adductor Stretch
Posted by Adam Ilko
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Adductor Muscles Group The five muscles that make up the adductor group are; Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus and Gracilis. Although all of the five adductor muscles have the primary action of adduction of the hip, due...
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Vastus Medialis Stretch
Posted by Adam Ilko
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Vastus Medialis The Vastus Medialis is the most medial muscle of the quadriceps group. It is also often referred to as the Vastus Medialis Oblique (VMO) due to the oblique direction that the distal muscle fibres run near the patella. These...
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