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TotalTherapy Group

@totaltherapyltd

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Physiotherapy, Chiropractic, Sports Massage, Podiatry & More!
📍 Lilliput | Parkstone | Bournemouth | Ringwood | Christchurch
Book Online Today👇🏻

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✨ The Total Therapy Difference
From the moment you walk through our doors, you’ll feel the difference.

We're not just a clinic — we’re a team dedicated to transformative care. Every treatment is designed with you in mind, blending hands-on expertise with modern methods to support your unique path to recovery.

💬 “It’s not just about pain relief — it’s about total wellbeing.”

📍 Poole | Bournemouth | Christchurch | Ringwood
📞 01202 725090
📧 info@totaltherapy.co.uk
🌐 www.totaltherapy.co.uk

#TotalTherapyDifference #PersonalisedCare #HealthJourney #DorsetClinics #EvidenceBasedPractice #FeelBetterMoveBetter #WellnessClinic by @totaltherapyltd

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a year ago

Why choose Total Therapy? 💭
Because we're not just about treatment — we're about transformation.

🌟 Multidisciplinary team of experts
🌟 Evidence-based, patient-centred care
🌟 Convenient local clinics
🌟 Trusted by major insurers
🌟 Support from injury to peak performance

Ready to take the next step? Your health journey starts here.

📍 Local | 🤝 Personal | 🧠 Expert
📞 01202 725090 | 🌐 www.totaltherapy.co.uk

#WhyChooseUs #TotalTherapy #DorsetHealth #ChiropractorUK #PhysioUK #IntegratedCare #HealthAndWellness by @totaltherapyltd

8

3

a year ago

All your care in one place 🩺
At Total Therapy, we offer a full range of services to help you move better, feel stronger, and live pain-free:

✔️ Physiotherapy
✔️ Chiropractic Care
✔️ Sports & Deep Tissue Massage
✔️ Podiatry & Chiropody
✔️ Shockwave Therapy
✔️ Rehabilitation & Movement
✔️ Injury Prevention Plans
✔️ Personalised Recovery Programmes
✔️ Women's Health Physiotherapy
✔️ Sports Therapy

📍 Clinics in Poole, Bournemouth, Christchurch & Ringwood
📞 01202 725090 | 📧 info@totaltherapy.co.uk
🌐 www.totaltherapy.co.uk

#TotalTherapy #OurServices #Physiotherapy #ChiropracticCare #SportsMassage #RehabSpecialists #ShockwaveTherapy #Podiatry #DorsetWellness by @totaltherapyltd

3

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a year ago

Swimmer’s shoulder isn’t always about having a ‘weak shoulder’ — try these two exercises.
Swimming involves a huge amount of repetitive shoulder movement. Building capacity around the rotator cuff can help your shoulder tolerate that workload.

Exercise 1 — Resistance Band External Rotation

Attach a resistance band at around elbow height.

Keep your elbow close to your side.

Rotate your forearm outwards.

Slowly return.

Perform 2–3 sets of 12–15 reps.

Exercise 2 — Serratus Wall Slide

Stand facing a wall with your forearms against it.

Gently push your forearms into the wall.

Slide your arms upwards.

Keep the movement controlled.

Perform 2–3 sets of 8–12 reps.

The shoulder blade needs to move well during swimming. This exercise works on serratus anterior function and controlled upward rotation of the shoulder blade.
#triathlontips #swimmingtips #totaltherapy by @totaltherapyltd

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5 days ago

Triathlon Series - On Your Bike!

Exercise 1 — Hip Flexor Stretch

How to perform:

Begin on your knees and bring one foot flat on the floor in front of you, making sure your knee is at a 90 degree angle

Keep your torso upright and hips under.
Gently tuck your pelvis underneath you.
Hold at the bottom for 10 seconds

Repeat 2–3 times per side.
You spend a long time in a relatively flexed hip position on the bike. If your hips feel restricted afterwards, this can be a simple way to work on hip extension.

Exercise 2 — Split Squat

How to perform:

Take a comfortable staggered stance.

Lower your back knee towards the floor.

Keep control through the front leg.

Drive back up.

Perform 2–3 sets of 8–12 reps per side.

Cycling is repetitive and predominantly happens in one plane. Split squats give you a chance to develop single leg strength through a larger range of motion. That strength can then carry over into your running.
#Triathlontips #triathlontraining #totaltherapy by @totaltherapyltd

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13 days ago

How often should runners do plyos? 👇

For most runners, 1–2x per week is plenty.

A rough starting point:
• 2–3 exercises
• 2–3 sets
• 5–8 reps per exercise
• ~60–90 sec rest between sets
• Keep the reps explosive and stop before your jumps lose quality

Do them after your warm-up and before your run/workout, ideally with ~48 hours between harder plyo sessions.

Quality > quantity.

#plyometrics #runningplyo #physio #runnersplyometrics #physiotherapy by @totaltherapyltd

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14 days ago

It’s the month of skeletal health so what perfect way to stay in shape by making the most of this October offer !! Gove your bones, muscles and joints the attention they deserve 🦴 #sportsmassageoffer #sportsmassage #totaltherapy by @totaltherapyltd

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18 days ago

Running places a huge amount of repetitive load through your calf complex. Rather than only stretching a tight calf, we want to make sure it can actually produce and tolerate force.
These exercises build calf capacity, which is particularly important when your running volume starts increasing. Exercise 1 — Single-Leg Calf Raise -Aim for 2–3 sets of 10–15 reps per side.
Exercise 2 — Bent-Knee Calf Raise - Perform 2–3 sets of 10–15 reps. Save this for your next training block — and don’t wait until your calf hurts before you start strengthening it. #triathlonstrengthening #triathlontraining #totaltherapy by @totaltherapyltd

6

0

a month ago

Thanks @adambaluchifit 🤩
Exercise:
1. Wall slide + lift-off
Improve scapular control.

2. Low row
Build mid-back strength.

3. Wall scapular press-up
Train your shoulder blades to MOVE.

4. Bear crawl scapular push-up
Build stability and endurance.

5. Thoracic rotation
Improve upper-back mobility.

Save this for later!

#shoulderpain #physio #physiorehab #rehab #physiotherapist by @totaltherapyltd

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15

a month ago

LANDING & PLYOMETRICS
Turning your strength into usable sporting qualities.

Exercises :

1. Snap-down x 10
2.Knee Drive - single leg drop 2 x 8-10 each leg
3. Lateral Plyometric Step up 3 x 10 each leg
4. Rear foot elevated split squat jump (RFESS Jump) 30 seconds - rest - repeat x 3

.Can you control force at speed? These will certainly test that!
Collision sports require you to absorb force, stabilise quickly and produce force again. #contactsporttips #strengthtraining

1️⃣ ANKLE — Build the foundation

↓

2️⃣ KNEE — Control the force

↓

3️⃣ HIP — Produce & absorb force by @totaltherapyltd

9

1

a month ago

If you want strong legs, you need strong knees. 🦵

Bulletproofing your knees isn’t about avoiding stress - it’s about building capacity.

#kneerehab #kneestrength #kneehealth #physio #kneeexercises by @totaltherapyltd

9k

24

a month ago

✨ A few of my go-to movements for stronger, more mobile hips ✨

Working on strength, control, mobility and stability through different ranges:

🔸 45° weighted pigeon RDL - 3 x 8 each side
🔸 Weighted hip rotations - 3 x 10 each side
🔸 Hanging knee raises - 3 x 10
🔸 Lunge + rotation - 3 x 8 each side
🔸 Single-leg glute bridge - 3 x 10 each side
🔸 Single-leg cable knee raise - 3 x 10 each side
🔸 Cable hip flexion - 3 x 10 each side

Save this one for your next lower-body session ✨

#physiotherapy #hipstrength #hipmobility #hiptraining #movement by @totaltherapyltd

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17

a month ago