The Massage Lab Sussex

🌟Fabulous Friday | Strength & Conditioning
The plank looks simple, but a few small tweaks can make a big difference!
✅ Keep your body in a straight line — aim for a neutral position from head to heels.
⬆️ Hips too high? You may not be challenging your core as effectively.
⬇️ Hips too low? This can place extra strain on your lower back.
✨ Try this tweak: Once you’ve got your position right, think about pulling your toes forwards and your shoulders back. These cues can help you engage your core and maintain a strong, controlled plank.
It’s not about holding for longer — it’s about getting the technique right!
Save this for your next workout and give it a try or send to a friend you think may be interested 👌
Follow for more tips on getting the best from your body 🌟
MovementMatters

🤔Choosing the right compression garment for your surgery matters more than you might think.
It’s worth looking into your options before surgery, rather than leaving it until afterwards when you may be sore, swollen and recovering.
Some surgeons will discuss compression garments during your consultation, while others may simply fit you with one after your procedure. And with so many options available, knowing what to look for can feel overwhelming.
Here are a few things to consider:
✨ The right fit matters. A garment that’s too tight, too loose or poorly positioned may cause discomfort and uneven pressure.
✨ Small adjustments can make a big difference. Fabric folds, creases and uneven pressure can affect how compression is distributed and may contribute to tissue complications, including fibrosis.
✨ Different procedures need different approaches. The garment that works for one procedure may not be suitable for another.
✨ Comfort is important. You need to be able to wear your garment as advised, without unnecessary discomfort or restriction.
As part of my advanced post-operative training, I’ve learnt more about garment selection, fitting and adjustments to support patients throughout their recovery.
Always follow your surgical team’s advice on which garment to use and how long to wear it. If something doesn’t feel right, ask for guidance rather than making significant changes yourself.
A little preparation before surgery can make a real difference to your comfort and confidence during recovery. 🤍

🦵Try this simple tweak on a calf stretch….Instead of keeping your toes flat on the floor, place them against a wall and gently bend your knee.

This small change helps you target more than just the gastrocnemius — you’re also working the soleus and getting a stretch through the plantar fascia.

So… 3 areas in 1 simple stretch!

It’s a useful one to add into your routine if your calves or feet regularly feel tight — especially after running, walking or spending lots of time on your feet.
As always, stretch gently and stay within a comfortable range. You don’t need to force it to feel the benefit.

Save this one to try later or send to to a friend you think it’ll help 💚

Having surgery? Start practising your sleeping position before your operation.
If you’re 4–6 weeks away from surgery, it’s worth getting comfortable with the position you’ll need to sleep in during your recovery.
🛏️ Pillows are your friend! You don’t necessarily need lots of fancy equipment — a few well-placed pillows can make a big difference.
For procedures such as facelifts, abdominal or breast surgery, you’ll generally need to spend time sleeping on your back, so if you’re normally a side sleeper, start practising beforehand. Giving yourself time to get used to it can make the transition much easier.
If you’re having a BBL, your pillow set-up will be different, with support arranged more in a V-shape to help you follow your post-operative positioning instructions.
And don’t forget the little things. Before surgery, think about setting up your recovery space so that everything you might need is within easy reach — chargers, medication, water, pillows and anything else you’ll want without having to keep getting up.
A little preparation beforehand can make those first few days of recovery much easier.
Always follow the specific positioning and recovery advice given by your surgical team, as this will vary depending on your procedure.

Sometimes it’s not about choosing one particular treatment….
I might use a combination of different techniques, depending on what your body needs that day- whether that’s working in tight, uncomfortable muscles, supporting recovery, or simply giving you some time to properly switch off.

So if you’re not quite sure what you need that’s absolutely fine. We can work that out together 😊

🏃‍♀️ Well done to all the runners — and their amazing supporters — who completed the Littlehampton 10K today! 👏

What perfect conditions for a 10K — sunshine, blue skies and just a gentle breeze! ☀️🌊

A huge thank you to the RUNFEST team for having us along and for making us feel so welcome. And a special thank you to the Chestnut Tree House crew for all your support on the day. 💚

And of course, a massive thank you to my fabulous husband, who made absolutely sure that gazebo wasn’t going anywhere in that early morning breeze! 😂💪

Thanks to everyone’s incredible generosity, we’ve raised £67 so far — with more donations promised! 🙌💚
Watch this space… 👀
If you’d like to donate to Chestnut Tree House, the link is below. Every donation, however big or small, makes a difference. 💚
https://www.justgiving.com/page/the-massage-lab-sussex-mel-willard-1788634067708?utm_medium=FR&utm_source=CL

Well done again everyone 🏃‍♀️🏃‍♂️👏

I know I shared this last year, but coming out of this recent heatwave—with more hot days still predicted—I thought it was well worth bringing back. ☀️👣
Whether you’ve been squeezing your runs into the cooler mornings and evenings, or you’ve simply been on your feet more than usual enjoying the sunshine, your feet might be feeling a little worse for wear.
This simple tip can help soothe tired, achy feet and keep you moving comfortably.
Save this for the next spell of hot weather or send it to someone whose on their feet all day 💙