Phyzz Soft Tissue Therapy

26/08/2026

I’ve been a bit quieter on the socials recently as I’ve taken on an exciting new project…

I’m delighted to share that I’ve joined the team at Sidmouth Hospice at Home as a part-time Community Engagement Assistant and, when I’m not giving soft tissue treatments or teaching Pilates, will be helping to raise awareness and funds for this incredible charity. And what better way to start than with cake!

September is Big Sid Valley Bake month and I, for one, will be getting my pinnie on and rustling up a couple of (hopefully edible) bakes to share - Pilates students watch this space 👀🍰🧁🥮 I will be making you burn extra calories first 😉

If you think you could do the same, the charity would love to hear from you. It doesn’t have to be an extravagant affair: even a small gathering of just a few friends or colleagues to share a cuppa and a tray of brownies could raise a few quid.

So, spread some happiness this September, because life is better with a slice of cake 😊

It's cake o'clock again!

The Big Sid Valley Bake is back for 2026, and we'd love YOU to be a part of it.

Just pick a date that suits any time in September, and get your family, friends, colleagues or the wider community together for a cuppa and slice of something nice, whist raising funds and awareness for our hospice service.

It's the perfect excuse to eat cake!

Contact our team for your free event guide. Details and contact info via the official event ➡ Big Sid Valley Bake! 2026

23/07/2026

📣 I’m adding a second class for beginners to my weekly schedule, created specifically for people who are new to Pilates, returning to exercise, or simply looking for a welcoming, supportive place to move 🙂

𝐍𝐄𝐖! 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫-𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐌𝐚𝐭 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐂𝐥𝐚𝐬𝐬 𝐚𝐭 𝐒𝐢𝐝𝐟𝐨𝐫𝐝 𝐒𝐨𝐜𝐢𝐚𝐥 𝐇𝐚𝐥𝐥

The class will run from Sidford Social Hall on the following day/time:

Tuesdays from 12pm – 12.45pm

This class is ideal for you if…

✅ You’ve never tried Pilates before and are wondering what all the fuss is about

✅ You feel stiff, tight, or less mobile than you used to

✅ You’ve been meaning to move more and get stronger, but don’t know where to start

✅ You prefer a calm, supportive environment rather than a busy gym.

No previous experience is needed and the class is open to any gender, body shape or age.

👉 The only requirement is that you are able to get up and down from the floor independently, as this is a mat-based Pilates class.

𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭-𝐥𝐞𝐝 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐂𝐥𝐚𝐬𝐬𝐞𝐬

Pilates isn’t just about copying moves or keeping up with a class. And it’s definitely not about looking a certain way.

Done well, it’s about understanding your body, learning how you move, and building confidence in movement that carries over into your everyday life.

And that’s where my background as a physical therapist makes a big difference… ⬇️⬇️

As well as being a Level 3 Pilates Instructor, I’m an experienced Level 5 Soft Tissue Therapist with a detailed understanding of the musculoskeletal system and the science behind how the body moves and adapts to exercise.

Every week in my clinic I work with people who:

❌ Feel stiff and tight
❌ Live with persistent aches and pains
❌ Have lost confidence in movement
❌ Have out-dated and false beliefs about what causes pain
❌ Don’t know what to do to create lasting change.

I always make time to listen to their stories because there is never one size fits all. Providing a safe space for people to feel heard and ask questions is important.

With that in mind, my new Pilates class for beginners will be limited to just 8 participants, so that we can really get to know each other and you receive plenty of individual guidance, correction, and encouragement.

I won’t just be teaching exercises: I’ll be watching how you move, where you may be holding tension, where you may be overworking, and where you may simply need a little more confidence.

For beginners, it’s not about getting it perfect, but learning to breathe well, move with control and awareness, and build strength from the inside out.

So, whether you’ve been inactive for years or just want to start somewhere sensible, you’ll be in safe hands 🙌


𝐀𝐥𝐥 𝐄𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭 𝐏𝐫𝐨𝐯𝐢𝐝𝐞𝐝

In its simplest form, mat-based Pilates requires just a mat. And maybe a block. But there is a whole selection of other small Pilates equipment that can be particularly useful for beginners, both for giving extra sensory feedback and for providing additional support or challenge.

Using different pieces of small equipment also makes classes more interesting and fun 🙂

The cost of all of this equipment can, of course, add up but the good news is that I provide everything you need for each class.

‘Everything’ includes:

✅ Mats and blocks

✅ Stability balls, foam rollers, magic circles, resistance bands, looped bands, hand weights, sliders and poles (although not all used at the same time 😆)

✅ Props and support aids where needed.

So, no need to buy anything before you start – all you need to do is turn up in comfortable clothing that allows you to move freely.

For those who need to drive, there is free parking opposite the Hall and in the surrounding streets. If you can walk, or cycle, even better.

⚠️Remember, the only requirement is that you are able to get up and down from the floor independently, as this is a mat-based Pilates class.

I will also ask you to complete a confidential Health Screening Questionnaire prior to signing you up so we can discuss anything that might impact on your ability to take part.

𝐂𝐨𝐬𝐭 𝐚𝐧𝐝 𝐂𝐨𝐦𝐦𝐢𝐭𝐦𝐞𝐧𝐭

Pilates isn’t just exercise and (although you will undoubtedly feel better leaving a class than when you arrived) it doesn’t work overnight.

When you practise breathing, spinal mobility, core control, balance, and coordination regularly, your nervous system starts to recognise these patterns as normal – and that’s when the magic starts to happen ✨

You’ve probably heard that Pilates is good for your core, but what you might be surprised to learn is that your ‘core’ includes your:

✅ diaphragm
✅ pelvic floor
✅ deep abdominal muscles
✅ glutes (buttocks)
✅ postural muscles around the spine

These deep stabilising tissues are so incredibly important for a well-functioning body – but they adapt over weeks, not days.

That’s why my beginner Pilates class in Sidford will run as 4-week blocks, helping you build consistency and giving you enough time to feel a difference, not just try a class.

The cost will be £40 for 4 weeks, payable in advance each month.

That’s just £10 per class for therapist-led instruction in a small-group setting – with ALL equipment provided 🤩

If after 4 weeks you decide it’s not your thing, you can call it quits. No hard feelings. Some people just don’t get it, don’t get me, or will continue in their fruitless search for a non-existent quick fix.

But for those of you who start to see and feel the positive shift in your body, my hope is to build a real sense of community and support amongst the group – and to have some fun along the way too ☺️.

𝐒𝐭𝐚𝐫𝐭 𝐃𝐚𝐭𝐞 𝐟𝐨𝐫 𝐍𝐞𝐰 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫 𝐂𝐥𝐚𝐬𝐬

I’m hoping to kick off this new Pilates class for beginners on Tuesday 4th August and places will be allocated on a first-come, first-served basis.

With only 8 spaces per class, and 4 names already on my list, I recommend you express your interest ASAP!

𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐁𝐞𝐠𝐢𝐧?

If you’ve been waiting for the right time to start moving more, this could be it!

❌ No experience needed
❌ No pressure
❌ No intimidating gym environment.

✅ Just a small, supportive, therapist-led group and a chance to reconnect with your body.

I’d love to help you get started on your Pilates journey here in Sidmouth this summer 🧡

So if you’re interested, or you have any further questions, please email me at:

[email protected]

https://www.phyzz.co.uk

24/06/2026

Sometimes, people book an appointment with me to treat their aches, pains or stiffness, without really knowing what my work actually involves. That’s usually because they’ve come to me through a word-of-mouth recommendation, rather than my website, and expectations of what I do sometimes get lost in translation.

Seeing private therapists costs money and you want to spend that money wisely. It’s important, then, that people understand what I do.

And, just as important, what I don’t do.

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐒𝐨𝐟𝐭 𝐓𝐢𝐬𝐬𝐮𝐞 𝐓𝐡𝐞𝐫𝐚𝐩𝐲?

Fundamentally, soft tissue therapy includes:

👉 the treatment and rehabilitation of minor injuries to the soft tissues (muscles, tendons and ligaments). This includes low-grade sprains, strains and tendinopathies.

👉 help in managing long-term, chronic pain conditions through the application of hands-on techniques that help reduce sensitivity.

The vast majority of my clients are people that fall into the second category. People struggling with long-term persistent pain. People who have been down the medical route of scans and numerous appointments with GPs, physios and specialists only to draw a blank and be dismissed with a packet of painkillers.

We have a fantastic National Health Service but persistent pain is complex and few primary healthcare professionals have the time or resources to give these complex cases the care and attention they deserve.

As someone who has experienced the frustrations and anxieties of dealing with persistent pain myself, I understand the importance of empathetic support in helping people regain some sense of control of their situation.

𝐒𝐨𝐟𝐭 𝐓𝐢𝐬𝐬𝐮𝐞 𝐓𝐡𝐞𝐫𝐚𝐩𝐲 𝐢𝐬 𝐍𝐎𝐓:

❌ A primary healthcare therapy
❌ A route to a medical diagnosis
❌ A treatment for acute injuries
❌ About adjustments, manipulations, or any attempt to put things ‘back in place’
❌ About breaking down ‘knots’ or scar tissue with painful techniques
❌ A fix for poor posture
❌ A magic cure for long-standing pain.

Soft tissue therapists are not primary healthcare practitioners. Whilst I assess symptoms, movement, and function, I do not diagnose medical conditions.

If I have any concerns, identify symptoms that may require further investigation, or believe it is otherwise in a client's best interests, I refer out to an appropriate primary healthcare professional. Client safety and receiving the right care at the right time always comes first.

𝐖𝐡𝐚𝐭 𝐝𝐨𝐞𝐬 𝐚 𝐒𝐨𝐟𝐭 𝐓𝐢𝐬𝐬𝐮𝐞 𝐚𝐩𝐩𝐨𝐢𝐧𝐭𝐦𝐞𝐧𝐭 𝐢𝐧𝐯𝐨𝐥𝐯𝐞?

An appointment with me includes:

✅ An assessment of how you’re moving and what might be contributing to your symptoms

✅ Mindful hands-on treatment of muscles, tendons and other soft tissues (including massage and gentle mobilisations) with the intention of down-regulating your nervous system and reducing sensitivity

✅ Some pain science education (very few people understand that there is a poor correlation between chronic pain and any actual tissue damage)

✅ Practical advice, tailored to getting you back to doing what you love, whether that’s running, walking the dog or simply wanting to feel more comfortable day to day

✅ Support in building confidence in your body’s ability to move and recover.

Prior to our appointment I will ask you to complete a detailed Client History so that I have a good understanding of your health history, lifestyle, and current situation.

This process means that there is more time for the hands-on work at the very first appointment.

𝐖𝐡𝐚𝐭 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐝𝐨𝐞𝐬 𝐚 𝐋𝐞𝐯𝐞𝐥 𝟓 𝐒𝐨𝐟𝐭 𝐓𝐢𝐬𝐬𝐮𝐞 𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭 𝐡𝐚𝐯𝐞?

Soft tissue therapy is more than just a massage – and requires far more than a weekend of learning.

My Level 5 Soft Tissue Therapy diploma took around 15 months to complete and included extensive study of anatomy, physiology, pathology, pain science, assessment, treatment techniques, rehabilitation exercise and clinical reasoning (including case studies). I have since backed that up with a solid 7 years of post-qualification experience.

For many clients, the most valuable part of treatment isn't what happens on the couch, it's what they learn about their body and how they think about their pain and movement afterwards.

𝐖𝐚𝐧𝐭 𝐭𝐨 𝐠𝐢𝐯𝐞 𝐒𝐨𝐟𝐭 𝐓𝐢𝐬𝐬𝐮𝐞 𝐓𝐡𝐞𝐫𝐚𝐩𝐲 𝐚 𝐭𝐫𝐲?

I work on Tuesdays and Thursdays from a treatment room on the ground floor at the Sidmouth Hospice at Home day centre in Church Street, Sidford (at the back of the Spar car park). There is a pay and display car park with a charge of just 40p for 1 hour.

Yes, this a business, but it’s a small one! I’m not a corporate animal with a business model to feed. I do this because of a genuine desire to help people and, for that reason, I keep my fees as affordable as possible. I charge £50 for a 45min treatment (£55 with aromatherapy oils) – that’s generally less than any spa-style massage in Sidmouth.

So, if you've been putting up with pain, stiffness or movement limitations and would like to explore whether soft tissue therapy could help, I’d love to hear from you.

You can contact me at:

📧 [email protected]

🕸️ https://phyzz.co.uk

25/05/2026

📣 I’m excited to share that I’m planning to add two more Pilates classes to my weekly schedule, this time created specifically for people who are new to Pilates, returning to exercise, or simply looking for a welcoming, supportive place to move 🙂

𝐍𝐄𝐖! 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫-𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲 𝐌𝐚𝐭 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐂𝐥𝐚𝐬𝐬𝐞𝐬 𝐚𝐭 𝐒𝐢𝐝𝐟𝐨𝐫𝐝 𝐒𝐨𝐜𝐢𝐚𝐥 𝐇𝐚𝐥𝐥

Both classes will run from Sidford Social Hall on the following days/ times:

Tuesdays from 12pm – 12.45pm

Thursdays from 4.30pm to 5.15pm

These classes are perfect if…

✅ You’ve never tried Pilates before and are wondering what all the fuss is about 🧐

✅ You feel stiff, tight, or less mobile than you used to 😖

✅ You’ve been meaning to move more and get stronger, but don’t know where to start 🫣

✅ You prefer a calm, supportive environment rather than a busy gym 🤗

No previous experience is needed and classes are open to any gender, body shape or age.

👉 The only requirement is that you are able to get up and down from the floor independently, as these are mat-based Pilates classes.

𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭-𝐥𝐞𝐝 𝐏𝐢𝐥𝐚𝐭𝐞𝐬 𝐂𝐥𝐚𝐬𝐬𝐞𝐬

Pilates isn’t just about copying moves or keeping up with a class. And it’s definitely not about looking a certain way 🙅

Done well, it’s about understanding your body, learning how you move, and building confidence in movement that carries over into your everyday life.

And that’s where my background as a physical therapist makes a big difference… ⬇️⬇️

As well as being a Level 3 Pilates Instructor, I’m an experienced Level 5 Soft Tissue Therapist with a detailed understanding of the musculoskeletal system and the science behind how the body moves and adapts to exercise.

Every week in my clinic I work with people who:

❌ Feel stiff and tight
❌ Live with persistent aches and pains
❌ Have lost confidence in movement
❌ Have out-dated and false beliefs about what causes pain
❌ Don’t know what to do to create lasting change.

I always make time to listen to their stories because there is never one size fits all. Providing a safe space for people to feel heard and ask questions is important.

With that in mind, my new Pilates classes for beginners will be limited to just 8 participants, so that we can really get to know each other and you receive plenty of individual guidance, correction, and encouragement.

I won’t just be teaching exercises: I’ll be watching how you move, where you may be holding tension, where you may be overworking, and where you may simply need a little more confidence.

For beginners, it’s not about getting it perfect, but learning to breathe well, move with control and awareness, and build strength from the inside out.

So, whether you’ve been inactive for years or just want to start somewhere sensible, you’ll be in safe hands 🙌


𝐀𝐥𝐥 𝐄𝐪𝐮𝐢𝐩𝐦𝐞𝐧𝐭 𝐏𝐫𝐨𝐯𝐢𝐝𝐞𝐝

In its simplest form, mat-based Pilates requires just a mat. And maybe a block. But there is a whole selection of other small Pilates equipment that can be particularly useful for beginners, both for giving extra sensory feedback and for providing additional support or challenge.

Using different pieces of small equipment also makes classes more interesting and fun 👌

The cost of all of this equipment can, of course, add up but the good news is that I will be supplying everything you need for each class.

‘Everything’ includes:

✅ Mats and blocks

✅ Stability balls, foam rollers, magic circles, resistance bands, looped bands, hand weights, sliders and poles (although not all used at the same time 😆)

✅ Props and support aids where needed.

So, no need to buy anything before you start – all you need to do is turn up in comfortable clothing that allows you to move freely.

For those who need to drive, there is free parking opposite the Hall and in the surrounding streets. If you can walk, or cycle, even better 🙂

⚠️Remember, the only requirement is that you are able to get up and down from the floor independently, as these are mat-based Pilates classes.

I will also ask you to complete a confidential Health Screening Questionnaire prior to signing you up so we can discuss anything that might impact on your ability to take part.

𝐂𝐨𝐬𝐭 𝐚𝐧𝐝 𝐂𝐨𝐦𝐦𝐢𝐭𝐦𝐞𝐧𝐭

Pilates isn’t just exercise and (although you will undoubtedly feel better leaving a class than when you arrived) it doesn’t work overnight: it’s movement education.

When you practise breathing, spinal mobility, core control, balance, and coordination regularly, your nervous system starts to recognise these patterns as normal – and that’s when the magic starts to happen ✨

You’ve probably heard that Pilates is good for your core, but what you might be surprised to learn is that your ‘core’ includes your:

✅ diaphragm
✅ pelvic floor
✅ deep abdominal muscles
✅ glutes (buttocks)
✅ postural muscles around the spine

These deep stabilising tissues are so incredibly important for a well-functioning body – but they adapt over weeks, not days.

That’s why my beginner Pilates classes in Sidmouth will run as 4-week blocks, helping you build consistency and giving you enough time to feel a difference, not just try a class.

The cost will be £40 for 4 weeks, payable in advance each month.

That’s just £10 per class for therapist-led instruction in a small-group setting – with ALL equipment provided 🤩

If after 4 weeks you decide it’s not your thing, you can call it quits. No hard feelings. Some people just don’t get it, don’t get me, or will continue in their fruitless search for a non-existent quick fix 🤦‍♀️.

But for those of you who start to see and feel the positive shift in your body, my hope is to build a real sense of community and support amongst the group – and to have some fun along the way too ☺️.

𝐒𝐭𝐚𝐫𝐭 𝐃𝐚𝐭𝐞 𝐟𝐨𝐫 𝐍𝐞𝐰 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫 𝐂𝐥𝐚𝐬𝐬𝐞𝐬

I’m hoping to launch my Pilates classes for beginners this summer, in July, and places will be allocated on a first-come, first-served basis.

With only 8 spaces per class, I recommend you express your interest ASAP!

I need a minimum of 5 people to sign up for each class for them to run so will be add your name to a waiting list and, if there is sufficient interest, confirm when we can get started.

𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐁𝐞𝐠𝐢𝐧?

If you’ve been waiting for the right time to start moving more, this could be it!

❌ No experience needed
❌ No pressure
❌ No intimidating gym environment.

✅ Just a small, supportive, therapist-led group and a chance to reconnect with your body.

I’d love to help you get started on your Pilates journey here in Sidmouth this summer 🧡

So if you’re interested, or you have any further questions, please email me at:

[email protected]

…specifying which of the 2 classes you are interested in.

Let’s DO this!

https://www.phyzz.co.uk

11/05/2026

I saw a client (“B”) for the first time last week who has been struggling with lower back pain for the last 8 years. Frankly, what he told me at that consultation made me very cross 😡

Understandably, over the years B’s frustration has led him down many pathways in search of relief. Efforts to fix his back pain have included:

❌ Spinal decompression surgery (made no difference)
❌ Hip replacement surgery (made no difference)
❌ Acupuncture (made no difference)
❌ Sports injury specialist (made no difference)
❌ GP – just provided a pain patch (made very little difference)
❌ Chiropractor – recommended a course of 2 treatments every week for 5 weeks to ‘realign his sacroiliac joint’ (not only did this make no difference, it actually made B’s pain worse!).

In all cases, B was given the expectation that each of these interventions would be THE ANSWER – the thing that would finally rid him of his back pain.

And yet he’s still in pain 🤷‍♀️

And as we chatted, it became clear that even after consulting with all of these ‘experts’, B still believes that the pain he feels MUST be caused by a specific structural issue with his spine; that if yet another x-ray or a scan can find exactly what that is, a quick fix can be administered by a surgeon’s knife or a practitioner’s manipulation or adjustment.

Unfortunately, that’s not how pain works. But nobody has taken the time to help B understand otherwise.

Sadly, B is not the only one.

𝐓𝐡𝐞 ‘𝐅𝐢𝐱 𝐈𝐭’ 𝐂𝐮𝐥𝐭𝐮𝐫𝐞 𝐏𝐫𝐨𝐛𝐥𝐞𝐦

When you’re scared to bend, worried about your MRI, struggling to sleep, avoiding exercise, cancelling social dates, or wondering if your body is wearing out, the idea that someone can “fix” you is deeply appealing 🙏🏻

Walk into almost any clinic with back pain and there’s a fair chance you’ll hear some version of this:

“You’ll need six sessions.”
“Let’s book you in twice a week for three weeks.”
“Your SI joint is locked up.”
“You’ve got one leg longer than the other.”
“Your pelvis is out.”
“Your core isn’t firing.”

And just like that – before your story has been fully heard, before your goals have been explored, before your fears, sleep, stress, workload, movement habits, beliefs, or previous experiences have been discussed – you’ve been prescribed a course of treatment.

Six sessions.
Ten sessions.
Twelve-week protocols.
Manipulation packages…

Sometimes there is added pressure along the lines of: “If we don’t correct this now, it could get worse.”

And, obviously, a course of treatment comes at a cost 💰💰

But for someone who’s been in pain for months – or years, like B – that message can be incredibly persuasive.

Because pain makes people vulnerable.

When you’re in pain and you have a consultation with a healthcare practitioner who knows more than you do, you trust them to be giving you sound advice.

👉 However, the truth is:

🚫 NO-ONE knows how many treatments your back needs, and
🚫 NO-ONE can promise to fix persistent back pain.

𝐖𝐡𝐚𝐭 𝐃𝐨𝐞𝐬 𝐓𝐡𝐞 𝐄𝐯𝐢𝐝𝐞𝐧𝐜𝐞 𝐒𝐚𝐲?

Persistent low back pain can rarely be explained by one ‘thing’.

Not one tight muscle.
Not one weak core.
Not one rotated pelvis.
Not one ‘slipped disc’.
Not one spinal misalignment.

Pain is influenced by far more than tissues alone. Factors include:

• Movement confidence
• Stress
• Sleep quality
• Previous injuries
• Fear of movement
• Physical conditioning
• Work demands
• Beliefs about the body
• Activity avoidance
• Nervous system sensitivity

Finding ways to alleviate persistent back pain, therefore, requires a broad-spectrum approach that addresses all of these factors. And there is no one size fits all.

Just in case you’re wondering, this isn’t an opinion: this is modern, evidence-based pain science.

So the fact that some clinicians STILL sell the idea of simple fixes is really disappointing 😕

𝐓𝐫𝐞𝐚𝐭𝐦𝐞𝐧𝐭 𝐈𝐬𝐧’𝐭 𝐓𝐡𝐞 𝐏𝐫𝐨𝐛𝐥𝐞𝐦, 𝐃𝐞𝐩𝐞𝐧𝐝𝐞𝐧𝐜𝐲 𝐈𝐬

There’s no denying that hands-on therapy – whether that be from a chiropractor, osteopath, soft tissue therapist, massage therapist or a physiotherapist – can feel really good.

Touch can help down-regulate your nervous system, reducing threat, calming symptoms and giving you the confidence you need to move again.

None of that is the problem.

👉 The problem begins when treatment is positioned as the answer rather than one small part of it.

𝐖𝐡𝐚𝐭 𝐒𝐡𝐨𝐮𝐥𝐝 𝐘𝐨𝐮 𝐋𝐨𝐨𝐤 𝐅𝐨𝐫 𝐈𝐧 𝐀 𝐓𝐡𝐞𝐫𝐚𝐩𝐢𝐬𝐭?

If you’re seeking help for persistent back pain, ask yourself:

Does this practitioner…

✅ Listen to my story before prescribing treatment?
✅ Ask what I want my body to do again?
✅ Help me understand pain rather than fear it?
✅ Encourage movement instead of avoidance?
✅ Give me skills I can use independently?
✅ Talk about confidence, sleep, stress, and lifestyle?
✅ Measure progress by what I can do, not just how I feel?

Or…

Do they simply tell you what’s “out,” what’s “tight,” and how many sessions you’ll need?

Because one approach creates patients. The other creates confidence and independence.

Dealing with persistent pain is an ongoing journey. It can be immensely frustrating. Having a knowledgeable and supportive practitioner on your side can be an enormous help, emotionally as much as physically.

However, a good therapist won’t push you to book a course of sessions or insist that a monthly treatment is necessary to keep you healthy. The relationship should only ever be on your terms.

👉 If you’re struggling with persistent back pain and like the idea of finding a practitioner who will help you understand and manage your pain rather than fear it, I can help.

What I can’t do is guarantee to fix it.

📧 [email protected]
🕸️ https://www.phyzz.co.uk

04/05/2026

The sun’s out and sea temperatures are warming, and that can mean only one thing: surfers and paddlers across our region are fixating on tide timetables, waxing their boards and diving in for another season of big wave hunting 🌊

But after a winter of relative inactivity for many, the return to repetitive paddling often brings with it a less welcome guest, the return of what’s known amongst the rippers as “surfer’s shoulder”.

🏄‍♂️ 𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬 𝐨𝐟 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫

Surfer’s shoulder isn’t a formal diagnosis but rather a range of symptoms that can present in a number of ways. These include:

👉 An ache or tightness at the front or top of the shoulder
👉 Discomfort during or after paddling
👉 Pain when reaching overhead or behind
👉 Reduced power or endurance in the water
👉 A pinching feeling when reaching overhead.

It generally arises due to irritation and overload of the structures around the rotator cuff and the space at the front and top of the shoulder.

Whilst not serious if addressed early, surfer’s shoulder can be troublesome if not managed properly, sometimes leading to bursitis or a rotator cuff tear or tendinopathy 😖

Or, in other words, leading to every surfer’s worst nightmare, time out of the water! 😱

🤨 𝐖𝐡𝐚𝐭 𝐜𝐚𝐮𝐬𝐞𝐬 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫?

Despite what many surfers might like to tell you, time spent upright on the board in any one session is minimal. Most of the time in the water is spent lying belly-down on the board, paddling (or sitting on the board, gazing out to sea 😬).

Paddling requires your shoulders to:

👉 Repeatedly lift overhead
👉 Internally rotate
👉 Extend with load to pull through the water

And all that paddling creates a lot of repetitive load through the shoulders, chest, and upper back.

If you’ve not used your shoulders much over the winter and/or you have limited extension through your upper back, maybe as a result of a desk-bound job, it’s not surprising that the muscles and soft tissues around the shoulder can get fatigued.

Over time, things can start to feel restricted, irritated, or just not quite right 😕

𝐓𝐢𝐩𝐬 𝐟𝐨𝐫 𝐚𝐯𝐨𝐢𝐝𝐢𝐧𝐠 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫?

To avoid surfer’s shoulder you need to manage load, technique, and shoulder health together.

Here are some suggestions for keeping your shoulders healthy and injury-free this summer:

🚀 𝐃𝐨𝐧’𝐭 𝐫𝐚𝐦𝐩 𝐮𝐩 𝐭𝐨𝐨 𝐟𝐚𝐬𝐭!

If you suddenly double your surf time (easy to do during a good swell), your shoulders will complain.

Build volume gradually and mix in rest days, even if the waves are tempting.

👌 𝐈𝐦𝐩𝐫𝐨𝐯𝐞 𝐩𝐚𝐝𝐝𝐥𝐢𝐧𝐠 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞

Bad form is one of the biggest causes of surfer’s shoulder. Aim for:

✅ High elbow position during the pull (not straight-arm dragging)
✅ Smooth, controlled strokes instead of frantic splashing
✅ Rotation through your torso, not just the shoulder joint.

Small tweaks can make a big difference.

💪 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 - 𝐚𝐧𝐝 𝐭𝐫𝐚𝐢𝐧 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞

Focus on shoulder stability and balance, not just strength, and use low weight/resistance but high repetitions (eg, 3 sets of 10-15) to build endurance.

Specific exercise suggestions include:

• External rotations – 90/90s

How? Using a resistance band anchored in front of you, or holding a light weight, stand with your upper arm at 90 degrees out to the side (level with your shoulder) and your elbow bent at 90 degrees (fingertips pointing forwards). Gently squeeze your shoulder blades closer together. Keeping the upper arm still, rotate your forearm up, until fingertips are pointing upwards and the back of your hand is facing behind you. You could also do this exercise lying face down on your bed with your upper arm level with the top of the mattress)

• Scapular control – ‘YTW’s

How? Lying on your tummy on the floor, face down, reach your arms out in front of you with upper arms close to your ears and palms facing down on the floor (in a ‘Y’ shape). Slowly raise your arms off the floor, squeezing your shoulder blades up and together for 2 to 3 seconds before lowering. For the ‘T’ shape, repeat but with your arms stretched out to the sides, palms down. And for the ‘W’ shape, bend your elbows so they are on the floor slightly lower than your shoulders and hands are palms down facing forwards.

• Upper back work – reverse flys

How? Stand with feet shoulder-width apart, either holding small dumbbells or standing in the middle of a resistance band and holding the ends. Hinge forwards from the hips, lowering your chest until it is almost parallel with the floor and keeping you back straight. With a slight bend in your elbows, raise your arms out to the sides in a wide arc until they are in line with your shoulders with the backs of your hands facing the ceiling. Squeeze your shoulder blades together at the top of the movement. Slowly control your arm lower back to the start position.

🧘 𝐃𝐨𝐧’𝐭 𝐬𝐤𝐢𝐩 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲

Tight shoulders often lead to poor body mechanics, so mobility work is important (for life, not just surfing!).

Some suggestions:

• Thoracic spine mobility

How? Kneeling on all fours, keeping your chest and tummy lifted away from the floor and your pelvis still, place your right hand on the back of your head, elbow out to the side. Slowly squeeze your elbow up towards the ceiling, opening your armpit to the side of the room and rotating through your upper spine. Slowly return to the start position. Repeat the same number of reps on each side.

• Chest and front shoulder stretching

How? Stand level with a door frame with your upper arm out to the side, level with your shoulder, and your elbow at a right-angle, hand pointing up. Place your forearm and hand on the edge of the door frame. Your chest should be in line with your upper arm. Slowly step forwards, pressing your chest forwards so that your upper arm is now stretched behind you. You’ll feel a big stretch across your chest. Move slowly backwards and forwards a few times before holding the stretch for around 30-45 seconds. Repeat on both sides.

• Gentle shoulder range-of-motion work

How? Lie on your back holding a broom stick at arms length up towards the ceiling, with one hand at each end. From here you can slowly a) take the broomstick back over your head towards the floor and then forwards towards your hips b) take the broom stick from side to side, c) hold the broomstick at a diagonal and take it back across the shoulder one way and then forwards to the side of your hip the other way.

🔥 𝐖𝐚𝐫𝐦 𝐮𝐩 𝐛𝐞𝐟𝐨𝐫𝐞 𝐩𝐚𝐝𝐝𝐥𝐢𝐧𝐠 𝐨𝐮𝐭

Tempting though it is to leap straight in, cold shoulders, cold water and immediate paddling are never a good combination!

Even 3–5 minutes of warming up your shoulders with some arm circles can help avoid injury.

🏊‍♀️ 𝐂𝐫𝐨𝐬𝐬-𝐭𝐫𝐚𝐢n

Regular swimming can help your shoulder strength, but only if your form is good. Poor freestyle technique can actually make things worse so if you feel like there’s room for improvement, speak to a swim coach.

Using a rowing machine is also good for shoulder strength but, again, check your form.

👀 𝐖𝐚𝐭𝐜𝐡 𝐟𝐨𝐫 𝐞𝐚𝐫𝐥𝐲 𝐰𝐚𝐫𝐧𝐢𝐧𝐠 𝐬𝐢𝐠𝐧𝐬

The golden rule…don’t push through pain! In particular, if you experience:

⚠️ Sharp pain at the front or top of the shoulder
⚠️ Pain when reaching overhead or
⚠️ Night-time aching

it’s a signal to back off instead of risking a more serious injury.

🏄‍♀️ 𝐁𝐨𝐚𝐫𝐝 𝐜𝐡𝐨𝐢𝐜𝐞 𝐦𝐚𝐭𝐭𝐞𝐫𝐬

If you’re following the above suggestions but paddling never seems to get easier, it might be that your board might is too small or low-volume. A slightly more buoyant board can make a big difference to the level of effort you feel.

🔎𝐖𝐡𝐚𝐭 𝐭𝐨 𝐝𝐨 𝐢𝐟 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐒𝐮𝐫𝐟𝐞𝐫’𝐬 𝐒𝐡𝐨𝐮𝐥𝐝𝐞𝐫?

If you notice your shoulder getting progressively tighter or more uncomfortable, it’s worth addressing before it starts limiting your time in the water.

As well as being diligent about shoulder mobility exercises, soft tissue therapy can help by:

✅ reducing tension through the chest, shoulders, and upper back
✅ improving how the shoulder moves (so paddling feels smoother)
✅ supporting your recovery with appropriate rehab exercises, so you can stay in the water longer.

I can’t promise a quick fix (nobody can) but it’s about helping your body move better and tolerate the demands you’re putting on it.

If you’d like some help, you can email me at: 📧 [email protected]

Or find out more at: 🕸️ https://www.phyzz.co.uk

Happy surfing! 🏄‍♂️😎