心意和運動和按摩Heart Mind Heal Movement & Massage

心意和運動和按摩Heart Mind Heal Movement & Massage Using heart, mind, and body connection to support others in transitioning out of depression and anxiety to loving life again. 運用心靈和身體的連結，幫助他人走出憂鬱和焦慮，重新愛生活

20/09/2026

⚕️✍️REHAB DIARIES - Scoliosis ✍️⚕️

Progress looks different for everyone. For me, it’s not about fixing a 62-degree curve—it’s about owning it. 🩻💪

After dealing with progression and leg numbness, I focused my energy on what I could control: posture alignment, neuromuscular awareness, and strength.

Shoutout to Dr. Beth Terranova, Schroth & Scoliosis Exercise Specialist PT for giving me the education to manage my back for life. Today’s reel shows my customized routine, including a seated reach elongation exercise and some targeted banded core work.

The goal? Maintain, get stronger, and live a high-quality, independent life. ✨



⚕️✍️康復日記 - 脊椎側彎✍️⚕️

每個人的康復之路都不盡相同。對我而言，重要的不是矯正62度的脊椎側彎，而是接納它。 🩻💪

在經歷了病情加重和腿部麻木之後，我將精力集中在自己能夠掌控的事情上：姿勢矯正、神經肌肉感知和力量訓練。

特別感謝 Dr. Beth Terranova, Schroth & Scoliosis Exercise Specialist PT，他們教會了我如何終身管理我的背部健康。今天的影片展示了我的客製化訓練計劃，包括坐姿伸展練習和一些針對性彈力帶核心訓練。

目標？保持健康，增強體質，過著高品質、獨立自主的生活。 ✨

脊椎側彎運動 身心覺察 功能性力量 脊椎側彎支撐 積極生活

Helping you move better, recover well & build a stronger body.My journey began with my own love of movement. I fell in l...
20/09/2026

Helping you move better, recover well & build a stronger body.

My journey began with my own love of movement. I fell in love with running after joining the Army in 2005 — but as my training increased, so did the injuries. That started a curiosity that has stayed with me ever since: why do problems keep returning, and how can we build a body better prepared for the demands we place on it?

I qualified as a Personal Trainer (2013) and Yoga Teacher (2016), developing my understanding of strength, movement, breath and the mind-body connection. I later completed my Level 5 Sports & Remedial Soft Tissue Therapy qualification with NLSSM (2024), gaining experience at the London Marathon, RideLondon and with staff at University College Hospital London.

Today, I bring these skills together rather than treating massage, rehabilitation, strength and mindfulness as separate practices.

My approach is personalised and may include:
• Sports & remedial massage
• Mobility & mindful movement
• Movement rehabilitation
• Progressive strength training
• Body awareness & self-management

I see rehabilitation as a journey:

Awareness → Restore → Move → Stabilise → Strengthen → Integrate

Where we begin depends on you.

My aim is to help you understand your body, build stronger foundations and develop the confidence and capacity to keep doing what matters to you.

Movement is medicine — but the right movement, at the right stage, matters.

Now based in Taipei, working in English & Mandarin.

—— 中文 ——

幫助你改善動作品質、恢復身體，並建立更強健的身體。

我的旅程源自於自己對運動的熱愛。2005 年加入英國陸軍後，我愛上了跑步，但隨著訓練量增加，受傷也變得頻繁。這讓我開始思考：為什麼有些問題會反覆出現？我們又如何讓身體更有能力應付生活與運動的需求？

之後我取得 私人教練資格（2013）、瑜伽教師資格（2016），進一步學習肌力、動作、呼吸及身心連結。2024 年，我於英國 NLSSM 完成 Level 5 Sports & Remedial Soft Tissue Therapy 專業訓練，期間亦曾參與 倫敦馬拉松、RideLondon 賽後按摩，以及為 University College Hospital London 員工提供按摩服務。

現在，我將按摩、動作復健、肌力訓練與正念整合，而不是把它們視為彼此獨立的服務。

我的個人化方案可能包括：
• 運動及復健按摩
• 活動度與正念動作
• 動作復健
• 漸進式肌力訓練
• 身體覺察與自我管理

我的復健概念是：

覺察 → 恢復 → 動作 → 穩定 → 強化 → 整合

從哪裡開始，取決於你現在的狀態與目標。

我的目標不只是暫時舒緩不適，而是幫助你更了解自己的身體、建立更強的基礎，並有信心及能力持續做自己喜歡的事。

Movement is Medicine — 動作是良藥，而重點是在對的階段，給身體對的動作。

📍台北｜中文・English

19/09/2026

⚕️✍️REHAB DIARIES - staying hopeful ✍️⚕️

12 weeks ago, I did not imagine whether i could get over a year long of pain and discomfort of living with scoliosis and gave up hope of ever returning to trails.

However, the improvements gained with diligent training has reaped some gains.

So, getting the confidence back with some of these exercises targeting the glutes to meet the demands of trails had helped me to understand other areas to improve.

The road back to the trails is paved with Bulgarian Split Squats. 🏔️🏋️

Leveling up the rehab program with some targeted variations to rebuild that single-leg stability and eccentric strength.

Trail running demands absolute control on unpredictable terrain, and these are the ultimate tool to get me there.

Steeper climbs and safer descents are being built right here.

Progress takes patience, but we’re moving forward. ⏳



⚕️✍️康復日記 - 保持希望✍️⚕️

12週前，我根本無法想像自己能否撐過一年多來因脊椎側彎帶來的痛苦和不適，甚至放棄了重返山徑的希望。

然而，透過刻苦訓練，我取得了一些進步。

透過一些針對臀部肌肉的練習，我重拾了信心，也更適應了山徑的挑戰。這些練習幫助我了解了其他需要改進的地方。

重返山徑的路是用保加利亞分腿蹲鋪成的。 🏔️🏋️

我正在透過一些針對性的變化來提升復健計劃，重建單腳穩定性和離心力量。

山徑跑需要在變幻莫測的地形上保持絕對的控制力，而保加利亞分腿蹲正是幫助我做到這一點的終極工具。

更陡峭的爬坡和更安全的下坡正在這裡逐步實現。

進步需要耐心，但我們正在前進。 ⏳

#復健過程 跑者肌力訓練 單腿訓練 傷後恢復

17/09/2026

🧘👣ROOT TO RISE👣🧘

Today’s practice is a reminder that stability isn’t static—it’s dynamic.

Combining the sensory challenge of barefoot balance walks with the intentional flow of yoga allows me to build real-world strength. It wakes up the nervous system, strengthens the arches of the feet, and grounds the mind.

Take off your shoes, step outside, and let your feet do what they were designed to do. 🌿

MindfulnessInMotion BalanceLife

🧘👣紮根向上👣🧘

今天的練習提醒我們，穩定並非靜止不變，而是動態的。

將赤腳平衡行走的感官挑戰與瑜珈的流暢動作結合，讓我能夠增強實際生活中的力量。它喚醒神經系統，強化足弓，並使心靈平靜。

脫掉鞋子，走到戶外，讓你的雙腳做它們天生該做的事。 🌿

紮根 瑜珈練習 赤腳運動 自然運動 正念運動 平衡生活

16/09/2026

🚶Walking is something we do every day — but how often do we actually notice how we walk?

In **Part 2 of Mindful Walking**, the focus moves down to the feet:

Training proprioception and becoming more aware of the gait cycle — how the foot connects with the ground during STANCE and how the leg moves through SWING.

It’s not about forcing a “perfect” walking pattern.

It’s about improving the conversation between the
BRAIN 🧠
FEET 🐾
GROUND 🌏

In **Part 3**, we bring that awareness further up the body.

❓What are the knees doing?
❓Where is the pelvis?
❓How is the spine positioned?
❓Are the shoulders relaxed?
❓Where is the head in relation to the rest of the body?

The foot doesn’t work in isolation. Every step travels through the entire KINETIC CHAIN ⛓️‍💥

For runners, this kind of awareness can be valuable before we even start thinking about speed, distance or performance.

1️⃣First, learn to feel the movement.
2️⃣Then strengthen it.
3️⃣Then load it.
4️⃣Then run with it.

This is part of the approach I’m developing for my upcoming STRONGER FOUNDATIONS FOR RUNNING.PROGRAMME — building running from the ground up, starting with awareness, movement quality and stronger foundations.

🚶走路是我們每天都要做的事——但我們究竟多久才會真正留意自己走路的方式呢？

在**正念行走第二部分**中，我們將焦點轉移到腳部：

訓練本體感覺，並更覺察步態週期－在支撐期腳部如何與地面接觸，以及在擺盪期腿部如何運動。

這並非是要強迫自己擁有「完美」的步態模式。

而是要改善大腦🧠

腳部🐾

地面🌏之間的溝通。

在**第三部分**中，我們將這種覺察力進一步提升到身體的其他部位。

❓膝蓋的狀態如何？

❓骨盆的位置在哪裡？

❓脊椎的位置如何？

❓肩膀是否放鬆？

❓頭部相對於身體其他部位的位置為何？

腳部並非孤立運作。每一步都貫穿整個運動鏈⛓️‍💥

對跑者而言，這種意識在我們開始考慮速度、距離或成績之前就至關重要。

1️⃣首先，學會感受動作。

2️

15/09/2026

Some of you may know that alongside my soft tissue therapy, —I’ve been guiding clients through my 8-week Journey Into Mindfulness course.

Today, I’m sharing a quick sneak preview of our mindful walking module, showing you how bridging the gap between mind and body can actively dissolve stress and unlock a higher quality of living.

👣 Mindful Walking (Part 1): Feet Sensations

Mindfulness isn't just sitting still—it transforms how we move.

By tuning into your feet, you bridge the gap between mind and muscle to optimize your physical performance:

🏃RETRAINING GAIT: Walking on autopilot strains joints.
Feeling your heel strike and weight transfer slows you down enough to rewire better movement patterns.

🧍 POSTURE AWARENESS: You can't fix what you don't feel. Realizing how your feet hit the ground instantly highlights how your ankles, knees, and hips align above them.

✅SELF-CORRECTION: This awareness empowers you to spot imbalances mid-stride, catching yourself shifting weight unevenly so you can gently self-correct in real time.

Fitness isn't just about raw strength; it's about deep presence.

Perhaps have a go at walking in this way, not correcting but just sensing, and more importantly, feel and observe....so what did you observe or notice?

GaitRetraining MindfulLiving

你們當中有些人可能知道，除了軟組織療法之外，我還在指導客戶完成為期八週的「正念之旅」課程。

今天，我將快速預覽我們的「正念行走」模組，向你們展示如何透過連結身心來積極緩解壓力，提升生活品質。

👣 正念行走（第一部分）：足部感受

正念不僅僅是靜坐——它改變了我們的運動方式。

透過感受你的雙腳，你可以連結身心，從而優化你的身體機能：

🏃 重塑步態：機械式行走會拉傷關節。

感受腳跟著地和重心轉移，可以讓你放慢速度，從而重新建立更好的運動模式。

🧍 姿勢覺察：你無法改變你感受不到的東西。意識到你的腳是如何著地的，就能立刻感受到你的腳踝�

12/09/2026

Fix the foundation, fix the movement. 🦶🏋️‍♂️

When this client first came to me, they were heavily compensating during the sit-to-squat movement by leaning too far forward, leading to persistent back discomfort.

❌ BEFORE
A narrow foot base (often caused by restrictive shoes) means less surface area and poor stability. This limits glute engagement, forcing the client to lean forward heavily to compensate—putting unnecessary strain on the lower back 💥.

✅ AFTER
By introducing Soft Tissue Release and utilizing Toe Spacers, we opened up the foot space and restored natural toe splay.

THE RESULT?
A wider, more stable "tripod foot" foundation. This instantly unlocked better glute activation, improved their overall alignment, eliminated the forward lean, and ultimately took the pressure off their lower back 🙌.

THE TOE SPACER
Fab product! Another satisfied customer. Thank you ☺️

穩固基礎，改善動作。 🦶🏋️‍♂️

這位客戶初次來找我時，在坐下到下蹲的過程中，身體過度前傾，導致背部持續不適。

❌ 治療前

腳掌過窄（通常是因為鞋子過緊造成的）意味著接觸面積小，穩定性差。這限制了臀肌的參與，迫使客戶過度前傾以進行代償，從而給下背部帶來不必要的壓力💥。

✅ 治療後

透過軟組織放鬆和使用趾間墊，我們擴大了腳掌空間，恢復了腳趾的自然張開。

結果如何？

更寬廣、更穩定的「三腳架式」腳掌基礎。這立即提升了臀肌的激活效果，改善了整體姿勢，消除了前傾，最終減輕了下背部的壓力🙌。

THE TOE SPACER

很棒的產品！又一位滿意的客戶。謝謝☺️

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Beitou District
Taipei City

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