TFD Therapy

TFD Therapy Soft Tissue Therapy, Injury Rehab & Sports Massage.

02/06/2026

Ankle Stability Workout:
- Single leg calf raise
- Single leg floor touch
- Bosu balance
- Tip toe walking

Client review...“I made an appointment with Alfie due to an ongoing shoulder problem, Alfie carried out a thorough asses...
30/05/2026

Client review...
“I made an appointment with Alfie due to an ongoing shoulder problem, Alfie carried out a thorough assessment and performed some deep tissue massage, followed by some dry cupping therapy from which I have felt the benefits of the whole treatment. Alfie was polite and professional, he told me what he was going to do and also gave me some aftercare advice. I would highly recommend Alfie.” - Debbie

28/05/2026

Exercise rehab appointments are available with tfd therapy staff to aid your recovery in the gym with rehabilitation exercises that are specific to you, to help you on the way to recovery.

Bridge the gap between soft tissue therapy or sports massage treatments and have guidance with rehab exercises on the gym floor, whilst checking correct technique and posture.

26/05/2026

Benefits of Lymphatic Drainage Massage:
- Stimulate natural drainage of the lymph system
- Natural detox
- Re-set your body

The Importance of Core Stability.When people hear 'core'. they usually think of six-pack abs. However, this is only a sm...
23/05/2026

The Importance of Core Stability.

When people hear 'core'. they usually think of six-pack abs. However, this is only a small part of the picture. Your core is the foundation for almost every movement you make, whether you’re lifting weights, running, or just getting out of a chair.

Your core is a group of muscles around your trunk. This includes your abdominals, lower back, diaphragm, and pelvic floor. Think of it like a cylinder: Front: abdominals, Back: lower back muscles, Top: diaphragm, Bottom: pelvic floor

These muscles:
-Stabilise your spine
-Transfer force between your upper and lower body
-Protect your back during movement
-Help with breathing and pressure control

Every time you squat, deadlift, press, or even do a bicep curl, your core is working.
A strong, stable core:
-Helps you lift more safely
-Improves force transfer (you get more out of your lifts)
-Reduces the risk of injury, especially in the lower back
-If your core isn’t doing its job, other areas will try to compensate, often leading to pain or poor technique.

For runners:
-Helps maintain good posture over long distances
-Reduces unnecessary movement, which wastes energy
-Improves efficiency and performance
-Lowers the risk of injuries such as hip, knee, and lower back pain
-Even in daily life, such as walking, lifting shopping bags, or playing sport, your core is always involved.

Common misconceptions about the core:
1. “Core training = sit-ups and crunches”
These exercises mainly target the front of your abs. Your core is much more than that.
2. “You need a six-pack for a strong core”
Visible abs are about body fat levels, not just strength. You can have a strong core without seeing it.
3. “More reps = better core”
Endless crunches won’t fix poor stability. Progressive overload is needed.
4. “Core training is only for athletes”
Everyone benefits from a strong core, especially people with back pain or those who sit a lot.

Your core should be trained like any other muscle group in the gym. That means applying the same principles that build strength and muscle elsewhere, especially progressive overload.

Sports massage prior to and after exercise can enhance performance & general wellbeing. Book online via our website! ...
21/05/2026

Sports massage prior to and after exercise can enhance performance & general wellbeing. Book online via our website!

Client review..."Excellent treatment by Josh. My neck pain has reduced significantly." - Sam
16/05/2026

Client review...
"Excellent treatment by Josh. My neck pain has reduced significantly." - Sam

14/05/2026

Benefits of dry cupping include:
- Cupping helps to increase the blood flow to sore areas in muscles.
- It provides necessary nutrients to the area being treated and promotes healing.
- Cupping can provide pain relief and help ease symptoms of many common disorders of the bones and muscles. It does this by exciting small nerves inside muscles so that they release pain-killing chemicals.
- Cupping Therapy helps to reduce muscular restrictions, scars and adhesions, to decrease swelling and increase range of motion.

The posterior hip capsule stretch targets the deep gluteal muscles to improve hip mobility, reduce hip impingement pain ...
12/05/2026

The posterior hip capsule stretch targets the deep gluteal muscles to improve hip mobility, reduce hip impingement pain and enhance mobility for deep squats. The stretch is great for people who find the pigeon pose too uncomfortable to perform. Hold the pose for 30–60 seconds on each side.

Technique:
1. Begin on all fours with knees directly under hips.
2. Kick the non-working leg back until it's straight (Picture 1).
3. Rotate the working leg inward so that the knee is at an angle (Picture 2).
4. Shift body weight towards the working side until tension is felt in the side of the hip (Picture 3).
5. Keep your chest tall and sit back, maintaining weight on the working side to feel the stretch even more (Picture 4).

Address

TFD Health & Fitness, Grove Business Park, T2 Southern Unit
Wantage
OX129FA

Telephone

+441235772995

Website

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