Home Exercise & Recovery Norfolk

04/06/2026

Diastasis Recti occurs when the abdominal muscles separate during pregnancy, and many women find that those muscles do not fully come back together after birth. 🤰

These safe and simple exercises can be carried out at home with no equipment and in just 10 minutes, helping to heal those muscles back together. 🕗

Perform 3 sets of 10 reps for each exercise. 😊

01/06/2026

The fear of starting! 😰

The first step is always the hardest .. that’s why my consultations are completely FREE!

If you or someone you know has been suffering from a chronic condition, disability or injury, let’s have a conversation and get you on the road to feeling better!

(Ps. This is my first video talking on camera and I certainly had ‘the fear’ recording it, but I’m hoping to build up my confidence and continue talking to you all about the job I love to do 😊)

19/05/2026

Before ever making any dietary changes, you should always first have your nutritional intake analysed!

When I analyse a client’s nutritional intake, it goes far beyond calories and macros — it’s about understanding that person on a deeper level!
What are their eating habits and preferences?
Time constraints or lifestyle demands?
Any conditions or physical impairments?
Typical activity levels?

We go on an educational journey together - I learn about you, and in turn, educate you to make smarter choices (what, when, and how much) that work for you.

This means you’re far more likely to have long term success without ever feeling restricted or having phases of “falling off the wagon”.

For my clients with chronic health conditions, I make specific recommendations of particular foods and supplements that can significantly help manage pain, inflammation, and support brain function.

15/05/2026

The humble bean bag .. so little, but can do so much!

I use these frequently with clients for a whole range of rehabilitation exercises.

In this particular set up, the focus is on singular leg balance and co-ordination. Purpose? So the client can feel more confident when walking and enjoy a better quality of life.

Vestibular rehab retrains the balance system through targeted exercises that help your brain recalibrate how it processes signals from your eyes, ears, and muscles.

Over time this will improve the client’s steadiness in various environments (e.g., uneven surfaces, dimly lit rooms) and therefore reduce the risk of falls.

15/04/2026

This page has been growing much quicker than I ever imagined, and while I’m completely new to social media, I’m certainly not new to the job … so I guess it’s time I properly introduce myself! 👋

I’m Samantha, an exercise and recovery specialist with a 1st Class Honorary Degree and over 15 Years of hands-on experience.

I travel all over Norfolk supporting and rehabilitating individuals with chronic health conditions and injuries through personalised recovery programmes, often including a mixture of gentle exercise, nutrition and massage.

It’s my passion to help you feel better and live life to the best when the worst has happened.
Unlike most other trainers, I’ve faced my own recovery journeys after serious health condition’s (yes plural), so I have genuine understanding and complete empathy for my clients.

My consultations are completely free so if you’d like to find out a bit more or ask a question please get in touch ☺️

14/04/2026

Foot drop is a common condition that can significantly affect walking and increase the risk of trips and falls.

It happens when the muscles responsible for lifting the front part of the foot become weak or inactive, causing the toes to drag during walking. This can stem from nerve injuries, neurological conditions, or muscle weakness.

One simple and effective exercise involves using a bean bag and a low hurdle.

Here’s how it works:

Place a bean bag on your foot, set a small hurdle in front of it, and practice lifting your toes up and over the hurdle, aiming to clear it before gently placing your foot on the floor. This movement encourages active dorsiflexion (lifting the foot upward), which is exactly what’s needed to combat foot drop.

Why this helps:

It strengthens the muscles that lift the foot
Reinforces proper walking mechanics
Improves coordination and timing
Reduces the likelihood of catching your toes and tripping

Consistency is key. Practicing this movement regularly can retrain your muscles and nervous system, helping you walk more safely and confidently.

07/04/2026

A glimpse into a client session.

Balance, proprioception, and coordination are vital for independence as we age.

Mastering these essential motor skills enables us to perform daily tasks safely, and avoid accidents and falls!

The more you practice, the longer you'll maintain your confidence and independence!

# recovery

01/04/2026

30/03/2026

How do recovery specialists recover themselves? 🤔

Here’s a peek at how I spent my first week recovering since heart surgery ❤️‍🩹

Week one is about not over complicating it - get the basics right and allow your body to heal 🌱

17/03/2026

5 simple things that will instantly make you feel happier!