Portable Wellness Room ltd, Wales Videos

Most of us will have woken up with a stiff neck at some point in our lives. Prevent prolonged pain by moving and stretching the neck each morning. Make it a habit by completing this stretch everyday - in a warm shower, for example. Do this every day even if not feeling stiffness and pain to help prevent issues. #sniffneck #neckpain #neckmassage #neckpainrelief #simplestretches

👍🏼 Enjoy a massage any time, in any space. Give yourself as little as a quick 10 minute break for massage, stretching, moving and exercise. Schedule this in during the day, especially if you work at a desk. It is the best way to prevent aches and pains, repetitive strains, headache and chronic pain from postural tension and work stress. We can come to you for an office wellness break for your team. Contact us for your bespoke sessions and you might even get a free gift (watch to the end to find out...) #chairmassageatwork #chairmassage #stretching #massage

Hamstring stretch - can tighten with prolonged sitting or sporting activities - important to stretch as tightness can impact pain and stiffness in your knee, hips and back. - stretch in the morning and evening if sitting all day. Key points for the stretch - start with a low bench or chair - keep your legs straight - stand tall, keep back straight and slowly bend forward from the hip. - hold at your end range for 30-40 seconds x 3 each leg. Finish with both feet on the floor and a slow roll down towards your toes. #hamstrings #hamstringstretch #simplestretches #stretching

Simple Stretch - got a stiff neck in the morning? Try this... #stiffneck #neckstretch #neckpain #neckmassage #neckpainrelief

Marathon Season is here so I wanted to bring you some tips and advice, not just from myself but also from two runners who have run the 26.2 distance quite a few times. Here's what Rey and Sam had to say about those important days just after the marathon...

Well done to everyone who ran the London Marathon yesterday, I always find it hugely inspiring and emotional! So many great stories! Remember now to enjoy a good rest! Even if you have an event soon after you will perform better if you let the body recover well. Contact us if you'd like further advice on post event recovery.

Simple Stretch #1 - RSI Prevention, for the farm, wrist and digits. Benefits: Mobilise the wrist to help circulation of waste and prevent build up of inflammation. Prevent and treat repetitive strain injuries. Ease tension in working* joints *(typing, massaging, writing, sports, manual work, cooking .... The list is endless). How to do it: lengthen the arm at shoulder height, relaxed elbow, flex wrist and push a little with the other hand, repeat with each digit. Flex the thumb back to the forearm. Roll the wrists clockwise and anti clockwise. When to do it: whenever you remember. Morning, evening and throughout the day would be great! #rsi #repetitivestraininjury #simplestretches #dailystretch #massageathome #massage #stretching #stretchitout #stretchathome

Well done @besmartgetfit for completing the 1st part of your BOS-DON challenge! Boston Finisher! 🦄 Now it is time to rest and recover ready for London in 5 days. There are many things we can do to assist your recovery and prepare your body for the next event: - Mobilise joints - ⁠Gentle movement and stretching - ⁠Stress relieving recovery massage - ⁠Muscle stimulation and activation - ⁠Recovery of targeted sore areas Good luck for London Rey and all of you running! #bostonmarathon #londonmarathon #bosdonmarathon #runningrecovery #postmarathon #marathontips #runningtips #runningcommunity

Great catching up with Rey @besmartgetfit to help him prepare for his big events, @bostonmarathon followed 6 days later by @londonmarathon 💥 We've captured some of our convo to help you get ready for yours! Here are some of our tips for marathon training... #marathontips #marathonrecovery #parismarathon

We were asked to provide massages at the Mama Glow day retreat for mothers, which included a full catalogue of wellness treats – astrology readings, two yoga sessions, massages (by us!), and all topped off with a soothing soundbath session (of which I had the pleasure of joining, and it was truly amazing.) We provided 15 minute massages, which many thought wouldn't be long enough, but the feedback was great and we were able to help many with long term back pain, post natal pain and postural aches. Seeing the right person who can hit the right spots needs no time at all! The day was fabulous and we look forward to the next retreat. Let us know if you have a special occasion that a massage would work at!

As many are starting marathon training, a big part is staying injury-free. So here’s my first tip, STRETCH! There are no time excuses, here is a great stretch you can do sitting at your desk… Targets: Hips and Glutes. Key points: Sit up straight, maintain a tall back posture. Place the stretch side ankle on your opposite knee. First, gently push the knee towards the floor to open out the hips... This range will vary. Then, keeping your spine straight, gently lean forward so you feel a stretch in your glutes and piraformis. Hold each stretch position for 30-60 seconds. Ensure you are breathing, in for 3 seconds and out for 3 seconds. Repeat as often as you can - especially if you work a seated job! Aim: prevents your hips and glutes stiffening up if you are running a few times a week and then sitting at work. It's important to keep mobility and blood flow through the muscles. Enjoy and let me know how you get on! #marathontraining #runningstretch #runningtips #running #runners #marathontips #runnermassage

So thoughtful of my client to have given me this gift. It was a pleasure to help them through the last few months of heart surgery recovery.

Should sports massage hurt?
Too many times I have seen clients who were scared off sports massage because it left them in too much pain without the relieving effects. Yes there can be discomfort during a sports massage and pain and pressure is also subjective so what works for one will not work for others. But it is important to recognise that a sports massage should not mean it will hurt you and you will be bruised because an effective sports massage is to help your body recover not create more damage.

Wondering why you are suffering with your posture? Even if you're active or do yoga. Well, how many hours do you sit at the desk? Okay, now add that to number of hours sitting on the sofa... Plus awkward sleeping positions... Now minus the number of hours you are stretching/doing yoga/moving functionally!? Do the sums add up? In order to really make a difference with our posture and improve and prevent pain we need to regular RESET. This can take a matter of seconds, nothing fancy. Just do any movement that is opposite to your norm. For example, shoulders back, raise your arms in the air (how often do we do this?) You will be amazed at how effective this is, try every morning and at regular intervals throughout the day.

How often should you have a massage? This varies for everyone... It depends on what you are doing for the majority of the day and how much de-stressing / mobility / chronic stiffness that you have. Frequency varies from weekly to yearly! But we will always recommend an appropriate plan for you to resolve and maintain your specific complaints or goals.

Receiving a PWR treatment for your injury is also about learning and improving your own knowledge. One session may work like magic but it wont last, you will need to put in the work to understand your injury and perform appropriate self-care. This is the best way to improve and prevent recurrence. This self-cupping technique is a great way to work on increasing circulation and is particularly good for tendonitis injuries such as tennis elbow. It is easy to do, and effective. At PWR we emPWR you to improve your wellness.

We bring the massage, and the room, to you - anywhere!

A big day calls for a big breakfast. BTW, that's collagen powder in my coffee which is great for hair, skin, nails and tendon soft tissue strength!

P is for PRACTISE - and this week's practise is TTN, also known as Thread The Needle. Why? This exercise and stretch combined helps relieve stiffness from the night, after hopefully, hours of restful sleep, but leaning on one or both arms can leave stiffness in the shoulder and neck. This is also brilliant at helping to restore tightness from working postures. For best results perform after work as well to relieve tension before bed. How? Start in an all fours position with hands directly beneath shoulders and knees beneath hips. Find a neutral spine (straight back) by doing some cat stretches, arching the spine and tilting the hips until you end in the straight back position. Take your right arm and thread behind the left, sliding along the floor, lowering your chest, as far as you can until maybe your shoulder rests on the floor and your right side face rests on the floor. Do not worry if you cannot reach this point, just go as far as you can. Hold for 5 deep breaths. Then slowly slide the arm back, up and rotate as far as you can to get hand to sky. Follow your hand with your head and gaze. Again, try to aim for as far above you as you can but just to what you are able to. Hold for 5 breaths. Repeat x 5 nice and slowly. Then swap sides. Who? Anyone with back and shoulder stiffness, to improve mobility, office workers, improve posture. When? This exercise is great at the start of the day especially if you work seated at a desk. We need to think about setting ourselves up for the day ahead. Important - Engage the core by drawing in the belly button a little to support your lower back. - squeeze the shoulder blades together when you raise the arm to feel the stretch in your shoulder blades We offer guidance and assisted stretching in our sessions and can help you improve your range.

Introducing PORTABLE WELLNESS ROOM 💆 P - Portable - we travel to you, home or office locations around London and greater London, Buckinghamshire and Hertfordshire. We bring all equipment required. W - Wellness - wellness is defined as "the state of being in good health, especially as an actively pursued goal. A measures of a patient's progress toward wellness". The stand out points for me in this definition are "actively pursued goal", and "progress toward". Wellness can be improved, it is a combination of factors and we can improve our wellness status. It's vital we hold on to this understanding, with regards to health and wellness, we can change little things and create a big difference. R - Room - we transform any room in to a tranquil space to restore body and relax the mind. Any room large or small can be used, for individuals or groups. We give your room the positive energy needed to recover. No visit is too big or too small, get in touch to see how we can transform your room and wellness ✨