Total Therapy

28/10/2026

Welcome back to Emily! Emily is a highly experienced Physiotherapist graduating in 2019 and was with us in 2022, we are delighted to have her back with us!! Emily is also a mat and reformer Pilates instructor and a qualified Sports massage therapist so most certainly knows the body well!

27/10/2026

Struggling with stiff ankles, squats, or getting your knee over your toes? Try this simple ankle mobility exercise.
Explanation:
Stand facing a wall with one foot in front of the other. Keep your heel flat on the floor and your foot pointing straight ahead.
Slowly drive your knee forwards towards the wall, aiming to touch it without your heel lifting off the ground.
If you can touch the wall comfortably, move your foot slightly further back and repeat.
If your heel lifts or your arch collapses, bring your foot a little closer to the wall. Keep practicing and you’ll be able increase how far your foot moves back!

27/10/2026

A huge welcome to Tina who joins us at the beginning of November. Tina is both a qualified Physiotherapist and Sports Massage Therapist and will be offering both services at our Lilliput Health clinic. We are so excited to have Tina on board with us! She certainly has some strong hands 🙌🏻

26/10/2026

💙 FLASH OFFER – SPORTS MASSAGE! 💛

Fancy getting those muscles feeling their best before Halloween? 🎃💪

For ONE DAY ONLY, join Max or Becca at Lilliput Health on Friday 30th October and enjoy a 60-minute sports massage for just £45! 🎉

Whether you’re feeling tight after the gym, recovering from training or just need to ease those aches and pains, now’s the perfect time to book!

📅 Friday 30th October
💆 60-minute sports massage
💰 Just £45!

📞 Call us on 01202 725090 to book
💻 Or book online at www.totaltherapy.co.uk

⚡ Spaces are limited, so don’t leave it until the last minute! Get booked in and feel your best before Halloween! 🎃

24/10/2026

I had a quad injury and Kayne Bickley did a fantastic job helping me recover and get back to full fitness. He was friendly, professional and always easy to get hold of whenever I needed advice or support. I’d highly recommend to anyone needing physio!

I had a quad injury and Kayne Bickley did a fantastic job helping me recover and get back to full fitness. He was friendly, professional and always easy to get hold of whenever I needed advice or support. ★★★★★

20/10/2026

Why does your first kilometre off the bike feel like your legs belong to someone else?

Your body has to transition from a cycling movement pattern to a running movement pattern very quickly.
These exercises challenges single-leg strength, balance and hip control - all things you need when you start running off the bike.

Exercise 1 — Step-Up to Knee Drive

Place one foot on a stable step.

Drive through that leg to stand.

Bring the opposite knee up.

Slowly lower back down.

Perform 2–3 sets of 8–10 reps per side.

Explanation

Exercise 2 —

🔥 Bulgarian Split Squat Using a Chair 🍑💪

Place your back foot on a sturdy chair behind you.

Keep your front foot flat on the floor and your chest lifted.

Slowly bend your front knee and lower your hips.

Push through your front foot to return to standing.

Complete 8–12 reps per leg.

✨ Focus on controlled movement and good form.

Add these before a brick session to remind your body: we’re cycling now, but we’re about to run.

14/10/2026

Swimmer’s shoulder isn’t always about having a ‘weak shoulder’ — try these two exercises.
Swimming involves a huge amount of repetitive shoulder movement. Building capacity around the rotator cuff can help your shoulder tolerate that workload.

Exercise 1 — Resistance Band External Rotation

Attach a resistance band at around elbow height.

Keep your elbow close to your side.

Rotate your forearm outwards.

Slowly return.

Perform 2–3 sets of 12–15 reps.

Exercise 2 — Serratus Wall Slide

Stand facing a wall with your forearms against it.

Gently push your forearms into the wall.

Slide your arms upwards.

Keep the movement controlled.

Perform 2–3 sets of 8–12 reps.

The shoulder blade needs to move well during swimming. This exercise works on serratus anterior function and controlled upward rotation of the shoulder blade.

06/10/2026

Triathlon Series - On Your Bike!

Exercise 1 — Hip Flexor Stretch

How to perform:

Begin on your knees and bring one foot flat on the floor in front of you, making sure your knee is at a 90 degree angle

Keep your torso upright and hips under.
Gently tuck your pelvis underneath you.
Hold at the bottom for 10 seconds

Repeat 2–3 times per side.
You spend a long time in a relatively flexed hip position on the bike. If your hips feel restricted afterwards, this can be a simple way to work on hip extension.

Exercise 2 — Split Squat

How to perform:

Take a comfortable staggered stance.

Lower your back knee towards the floor.

Keep control through the front leg.

Drive back up.

Perform 2–3 sets of 8–12 reps per side.

Cycling is repetitive and predominantly happens in one plane. Split squats give you a chance to develop single leg strength through a larger range of motion. That strength can then carry over into your running.

01/10/2026

It’s the month of skeletal health so what perfect way to stay in shape by making the most of this October offer !! Gove your bones, muscles and joints the attention they deserve 🦴

22/09/2026

Running places a huge amount of repetitive load through your calf complex. Rather than only stretching a tight calf, we want to make sure it can actually produce and tolerate force.
These exercises build calf capacity, which is particularly important when your running volume starts increasing. Exercise 1 — Single-Leg Calf Raise -Aim for 2–3 sets of 10–15 reps per side.
Exercise 2 — Bent-Knee Calf Raise - Perform 2–3 sets of 10–15 reps. Save this for your next training block — and don’t wait until your calf hurts before you start strengthening it.