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Rebuild.clinic

� Outdoor Personal Training
� Deep Tissue Massage (NMT)
� Pre/Post Injuries & Getting Fit
� Message Now & Live Without Pain
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26/02/2024

Are You Up For The Challenge?

Let the legs burns and lungs turn to fire 🔥

Tag us with your time 🤝
clinic

25/09/2023

💥 7 Day Bodyweight Challenge 💥

Start with:

✅ 8 Jump Jacks
✅ 8 Push-ups
✅ 8 Squats
✅ 8 Sit Ups
🔄 Repeat Three Times

Each new day? Up your game! Add a reps to each exercise and maybe add .5k steps to average daily step count.

💪 Let's get stronger together!

21/09/2023

Berry Bliss Protein Smoothie

Here's a delicious and protein-packed smoothie recipe that's under 250 calories:
Ingredients:

* 1/2 cup unsweetened almond milk (or any milk of your choice)
* 1/2 cup Greek yogurt (plain, non-fat)
* 1/2 ripe banana
* 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries)
* 1 tablespoon peanut butter
* 1/2 teaspoon honey(optional for sweetness)
* 1/2 teaspoon vanilla extract
* Ice cubes (optional for thickness)

Instructions:

* Start by adding the almond milk and Greek yogurt to your blender.
* Next, add the ripe banana, frozen mixed berries, peanut butter, honey (if desired), and vanilla extract.
* If you prefer a thicker consistency, you can add a few ice cubes.
* Blend all the ingredients until smooth and creamy. If it's too thick, you can add a little more almond milk to reach your desired consistency.
* Taste the smoothie and adjust sweetness with additional honey or maple syrup if needed.

This protein-rich smoothie provides the creaminess from Greek yogurt and almond butter, natural sweetness from fruits, and a burst of antioxidants from the mixed berries. It's a tasty and satisfying breakfast option that's perfect for a quick and healthy start to your day, and it should be around or under 250 calories depending on the specific brands and quantities of ingredients used. Enjoy!

20/09/2023

Reduce and Prevent Back Pain

Maintain Good Posture:

Good posture reduces strain on the spine and helps prevent back pain. It important throughout the day to think about posture, as it is the most repetitive “exercise” we do. Whether sitting at a desk, standing, or lifting objects, posture is key 🔑

Strengthen Core Muscles:

A strong core provides support for the spine and can help prevent back pain. This can be done by doing, modified plank, daily intentional posture holds and abdominal bracing in exercising.

Dynamic Stretches:

Stretching the hamstrings, hip flexors, and lower back can be particularly beneficial once done with intention and through movement. Traditional stretching will give temporary relief but in the long run end up doing more damage than good.

Desk Workers:

Realistically there is no proper way to sit for 8+ hours a day. So we advise to mix up your positioning every 30-45 minutes. Whether is he sitting differently or standing for a while, keep your body and muscles guessing so they don’t get comfortable and lazy.

Use Heat and Ice:

If the pain in your back is acute and is crippling then we would suggest using a mix of heat and ice packs, just for a short term solution. Heat can relax tense muscles, while ice can reduce inflammation.

Help!

But realistically if you have gotten to this stage you are in need of help. Experiencing persistent or severe back pain, you should consider taking action by looking to contact a healthcare professional, like us, to get a proper assessment and personalised treatment plan.

Remember that back pain can have various causes, so it's essential for us to tailor advice to each client's specific situation and consider your individual needs and limitations.

Interested in alleviating or preventing any and all back pain book through our link using ‘physical therapy session’ and we will be happy to help!

Any questions or concerns please feel free to contact us through direct messages.

18/09/2023

Neck pain can progress through various stages, with each stage representing different levels of severity and potential causes.

Here are three common stages of neck pain:

1. Acute Neck Pain:

This is the initial stage characterized by sudden onset and often caused by muscle strain, minor injuries, or poor posture. Acute neck pain usually lasts for a few days to a few weeks and can be managed with rest, gentle exercises, and manual soft tissue relief. Most cases of acute neck pain resolve on their own.

2. Subacute Neck Pain:

If the pain persists beyond the acute stage but doesn't become chronic, it's considered subacute. Subacute neck pain can last for several weeks to a few months. It may result from ongoing strain, underlying health conditions, or inadequate healing of a previous injury. Treatment at this stage typically involves physical therapy, targeted exercises, and lifestyle adjustments to address contributing factors.

3. Chronic Neck Pain:

When neck pain lasts for more than three months, it's classified as chronic. Chronic neck pain can have various causes, including herniated discs, arthritis, or underlying medical conditions. Managing chronic neck pain often requires a multidisciplinary approach, involving physical therapy, pain management techniques, lifestyle modifications, and, in some rare cases, surgical intervention.

To get to the bottom of any neck problems, book through our link or message us. Happy to help 🤝

16/09/2023

Stay strong in for life

3 simple and short ways to get stronger in the for life while using the gym

1 Progressive overload: Gradually increase the weight or resistance you lift over time to challenge your muscles and promote strength gains.

2 Compound exercises: Focus on multi-joint movements to engage multiple muscle groups and stimulate overall strength development.

3 Consistency and recovery: Stick to a regular workout schedule and ensure you're getting enough rest and nutrition to support muscle recovery and growth.

14/09/2023

Thrilled to hear such positive feedback from our amazing loyal customers! 🌟 Thank you for your support and trust in our services.

13/09/2023

Regular exercise is the key to unlocking a healthier, happier you. It boosts your energy, reduces stress, and strengthens both your body and mind. By taking that first step towards a more active lifestyle, you're investing in a brighter future filled with vitality and well-being. So, lace up those sneakers, hit the gym, or simply take a brisk walk today. Your body and future self will thank you for it!

12/01/2023

Tightness around the hips can inhibit your ability to stand, walk and sit. It can feel like your leg is weak or something is off. This has the ability to really effect your life in a major way.

Have you ever felt your hips spawning when doing the simplest of things, let’s put a change to this now with a treatment plan that suits the need of your body!

Book an appointment through message or WhatsApp us on 0831866594 🫡

03/12/2022

Deep Tissue Massage

A deep tissue massage is a highly effective therapeutic massage technique that focuses deep into the muscles and aims to release tension around the body. This type of treatment will noticeably loosen muscles, alleviate pain and increase range of motion.

Book now through message, and help me, help you 🫡

30/11/2022

Gift Vouchers Available 🎁

Message to purchase ☺️

27/11/2022

Just a reminder that just because you can live with pain, doesn’t mean you should 👍

Book now through message, and help me, help you 😁

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Mart House, Leopardstown Road
Dublin
D18HV21

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365 Physiotherapy in Santry/Dublin 9
256 Swords Road, Santry

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