https://www.strydeosteopathy.uk/home daily 0.75 2026-08-02 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484213576814-0PAKLD1IMGHMY0KQDCY9/Greenwich_Park.jpg Holistic Health & Fitness in Greenwich & Isle of Dogs | Aspyr Fitness https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/82b627d8-242b-4729-8f37-b40a696dc5fd/exec-b66ec342-2f11-43d3-a24b-3362682dfc19.png Holistic Health & Fitness in Greenwich & Isle of Dogs | Aspyr Fitness https://www.strydeosteopathy.uk/blog daily 0.75 2022-07-08 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484223666778-K48RJSVPR8A1OE4SDA43/Sandy_Rowe_Personal_Trainer_Pressup_Greenwich.jpg Blog https://www.strydeosteopathy.uk/blog/2022/5/24/smart-barefoot-shoes monthly 0.5 2022-05-24 https://www.strydeosteopathy.uk/blog/2022/5/16/barefoot-outdoor-shoe-options monthly 0.5 2022-05-16 https://www.strydeosteopathy.uk/blog/2020/1/1/veggie-red-thai-curry-soup monthly 0.5 2020-01-01 https://www.strydeosteopathy.uk/blog/2019/10/19/chilli monthly 0.5 2019-10-19 https://www.strydeosteopathy.uk/blog/2019/10/19/enchilada-brunch monthly 0.5 2019-10-19 https://www.strydeosteopathy.uk/blog/2018/4/26/what-sports-drinks-should-i-use-for-re-fuelling monthly 0.5 2018-04-26 https://www.strydeosteopathy.uk/blog/2018/4/4/if-you-experience-upper-mid-back-pain monthly 0.5 2018-04-04 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1522848029840-8FGPF4QT77A9B4KFXYZJ/Sandy+Rowe+Aspyr+Childs+Pose Blog - If you experience upper/mid back and neck pain, these stretches are a must In a kneeling position, sit back on your feet, place your hands out in front of you and try to get your glutes to touch your feet. https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1522848130976-88C1E1CL9WKKI1BP6LSM/Sandy+Rowe+Aspyr+Chest+Stretch Blog - If you experience upper/mid back and neck pain, these stretches are a must Lie on your chest, with your arms out to each side, with the palms down. Rotate around your spine so one hand faces towards the ceiling. You should feel a stretch through your chest and possibly your shoulder. https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1522848247139-ACOSZTVOW3245PYK827Z/Sandy+Rowe+Aspyr+Upper+Traps+Stretch Blog - If you experience upper/mid back and neck pain, these stretches are a must Bring your chin to your chest, drop your head and place your hands on the back of your head to add a little pressure. https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1522848663486-7WQLSERT4S3AGA992CYX/Aspyr+Levator+Scapulae+Stretch Blog - If you experience upper/mid back and neck pain, these stretches are a must Place an arm behind your back. Rotate your head in the opposite direction until you reach 45 degrees. Drop your chin to your chest and place a hand on the back of your head. You should feel a stretch down the side of your neck. https://www.strydeosteopathy.uk/blog/2018/2/2/going-skiing-dont-forget-to-stretch--s8x5a monthly 0.5 2018-04-04 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1518604660004-3WMGRRUSCU7AKOAYOV50/Sandy+Rowe+Aspyr+Four+Point+Vacuum+Post+Natal+Exercise Blog - The Benefits of Exercise after giving birth and 3 simple exercises for core and pelvic floor strength Four Point Vacuum -> lifting hands -> raising arms -> raising legs (baby underneath) https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1518604720259-O0CZOXVX7RDD14DTI78O/Sandy+Rowe+Aspyr+Sliding+Legs+Post+Natal+Exercise Blog - The Benefits of Exercise after giving birth and 3 simple exercises for core and pelvic floor strength Lying on back, squeezing core -> Sliding Leg along floor -> Holding one leg above floor and sliding other leg -> Holding both legs above floor and sliding both back and forth (baby on chest) https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1518604784928-BOEPF7CJCIHED94Q14I2/Sandy+Rowe+Aspyr+Glute+Bridge+for+Post+Natal+Exercise Blog - The Benefits of Exercise after giving birth and 3 simple exercises for core and pelvic floor strength Glute Bridge -> hands pressed down into floor -> lifting hips and squeezing core, pelvic floor and glutes. Gently lower. (baby on chest) https://www.strydeosteopathy.uk/blog/2018/2/2/going-skiing-dont-forget-to-stretch- monthly 0.5 2018-02-08 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517582410108-GIGR7VUWE4MC8QY3DXS5/Sandy+Rowe+Personal+Trainer+and+Masseuse+Hip+Flexor+Stretch Blog - Going skiing? Don't forget to stretch ... Hip flexor stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517582444020-MO5KFBC03ZHJLTT2TQ7W/IMG_7921.PNG Blog - Going skiing? Don't forget to stretch ... Hamstring & Hip Flexor stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517582480703-LVTD8JIU7S0VKLEJIA25/Sandy+Rowe+Personal+Trainer+Glute+Stretch Blog - Going skiing? Don't forget to stretch ... Glute Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517582526329-G58WOQD8M3033W92UMV3/Sandy+Rowe+Personal+Trainer+Piriformis+%28Glute%29+Stretch Blog - Going skiing? Don't forget to stretch ... Piriformis (Glute) Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517582580108-J6URNWZZBX3BWSDJD6X8/Sandy+Rowe+Personal+Trainer+Quad+Stretch Blog - Going skiing? Don't forget to stretch ... Quad Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517594335338-GXPHPA839UULZ1PVNITE/Sandy+Rowe+Personal+Trainer+Hamstring+Stretch Blog - Going skiing? Don't forget to stretch ... Hamstring Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517594373793-10CNMPBU9UHLELW1E99Z/Sandy+Rowe+Personal+Trainer+Chest+Stretch Blog - Going skiing? Don't forget to stretch ... Chest Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517594407531-1UJ8P0LSPE7323CCBZQ0/Sandy+Rowe+Personal+Trainer+Calf+Stretch Blog - Going skiing? Don't forget to stretch ... Calf Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517594440293-T2B7YO6XR3PPDBSPAZVK/Sandy+Rowe+Personal+Quadratus+Lomborum+%28lower+back%29+Stretch Blog - Going skiing? Don't forget to stretch ... Lower Back Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517594510192-3XK5LQLDILKKWBZ22VD8/Sandy+Rowe+Personal+Anterior+Tibialis+%28shin%29+Stretch Blog - Going skiing? Don't forget to stretch ... Shin Stretch https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1517594603116-TLM5OQ47DV5GO8UUQ0UN/Sandy+Rowe+Personal+Soleus+%28calf%29+Stretch Blog - Going skiing? Don't forget to stretch ... Soleus (calf) Stretch https://www.strydeosteopathy.uk/blog/2018/2/2/savoury-pancakes monthly 0.5 2018-02-02 https://www.strydeosteopathy.uk/blog/2018/2/2/sweet-pancakes monthly 0.5 2018-02-02 https://www.strydeosteopathy.uk/blog/2018/2/2/spicy-chicken-cauliflower-and-broccoli-lunch monthly 0.5 2018-02-02 https://www.strydeosteopathy.uk/blog/2018/2/2/spinach-omelette monthly 0.5 2018-02-02 https://www.strydeosteopathy.uk/blog/2018/2/2/fruit-and-nut-overnight-oats monthly 0.5 2018-02-02 https://www.strydeosteopathy.uk/blog/2017/8/3/what-does-sports-massage-entail-wmhzc monthly 0.5 2018-01-22 https://www.strydeosteopathy.uk/blog/2018/1/18/how-to-calculate-your-bmi-and-what-it-means-wrclf monthly 0.5 2018-01-18 https://www.strydeosteopathy.uk/blog/2018/1/18/how-to-calculate-your-bmi-and-what-it-means monthly 0.5 2018-01-18 https://www.strydeosteopathy.uk/blog/2017/10/12/personal-training-workout-of-the-day-kettlebell-workout-12th-october-2017-jgxnn-3nzcd-lt78r-5bjsa-4lmjr-5cant-jkcwp-mrkcs-dgtjp-7zlbw monthly 0.5 2017-11-02 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1509623118905-APN10UC6TNJZSBFB6DYJ/Aspyr+Sandy+Rowe+Hip+Flexor+Stretch Blog - 5 Stretches that are a must after a run https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1509623179988-DGAPKLUPM7T86Z4PSQSO/Aspyr+Sandy+Rowe+Quad+Stretch Blog - 5 Stretches that are a must after a run https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1509623270496-CSIXFZ75AKWBM7278W11/Aspyr+Sandy+Rowe+Hamstring+Stretch Blog - 5 Stretches that are a must after a run https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1509623315106-MT09EDLGHQW9G5KHT1L4/Aspyr_Sandy_Rowe_Glute_Stretch.PNG Blog - 5 Stretches that are a must after a run https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1509623355670-HH7TP584G6UAJMQKB3ND/Aspyr+Sandy+Rowe+Calf+Stretch Blog - 5 Stretches that are a must after a run https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1509623388378-5C9OS2RGQEZR37YJ962K/Aspyr+Sandy+Rowe+Calf+%28variant%29+Stretch Blog - 5 Stretches that are a must after a run https://www.strydeosteopathy.uk/blog/2017/10/12/personal-training-workout-of-the-day-kettlebell-workout-12th-october-2017-jgxnn-3nzcd-lt78r-5bjsa-4lmjr-5cant-jkcwp-mrkcs-dgtjp monthly 0.5 2017-11-02 https://www.strydeosteopathy.uk/blog/2017/10/12/personal-training-workout-of-the-day-kettlebell-workout-12th-october-2017-jgxnn-3nzcd-bd4et-n553p monthly 0.5 2017-10-18 https://www.strydeosteopathy.uk/blog/2017/10/12/personal-training-workout-of-the-day-kettlebell-workout-12th-october-2017-jgxnn-3nzcd-bd4et monthly 0.5 2017-10-18 https://www.strydeosteopathy.uk/blog/2017/8/10/how-boxing-can-improve-your-fitness monthly 0.5 2017-08-10 https://www.strydeosteopathy.uk/blog/2017/8/9/personal-training-faqs monthly 0.5 2017-08-10 https://www.strydeosteopathy.uk/blog/2017/8/3/what-does-sports-massage-entail monthly 0.5 2017-12-10 https://www.strydeosteopathy.uk/blog/2017/5/3/triathlon-training-plan monthly 0.5 2017-05-03 https://www.strydeosteopathy.uk/blog/2017/1/26/training-for-a-triathlon monthly 0.5 2017-05-03 https://www.strydeosteopathy.uk/blog/2017/2/23/what-does-a-portion-size-look-like monthly 0.5 2017-02-23 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1487864280070-1EVRENX17AFI16X0XILN/Personal+Training+Eatwell+Plate+Size Blog - What does a portion size look like? An eatwell plate is approximately 9 inches in diameter, slightly wider than the inner circle of my plates. https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1487864610911-W2HTXEID3NF9Y9KJV6G2/Personal+Training+Eatwell+Plate+Portion+Size+Comparison Blog - What does a portion size look like? Eatwell plate size comparison https://www.strydeosteopathy.uk/blog/2017/1/12/cake-or-death monthly 0.5 2017-02-09 https://www.strydeosteopathy.uk/blog/2017/1/19/a-little-bit-of-history monthly 0.5 2017-03-08 https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484840729448-OEDHPLNB71GEMZS7F0MF/Sandy+Rowe+Greenwich+Park Blog - A little bit of history... Sandy Rowe, Personal Trainer at Aspyr Fitness https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484841058117-NQ4JE0F8I0B0ODGACYVY/Sandy+Rowe+windsurfing+Marazion+in+Cornwall Blog - A little bit of history... Windsurfing down in Cornwall https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484841197585-P159TOU9YS69F1NRJQL5/Sandy+Rowe+Snowboarding+Fernie+Canada Blog - A little bit of history... Backcountry snowboarding in Fernie, Canada https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484841389915-QGP09W4DRXL6HDSSL80Q/Sandy+Rowe+Kitesurfing+Dakhal+Western+Sahara Blog - A little bit of history... Kitesurfing in Dakhla Western Sahara https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484841499949-ZWC9UDCV9AP1TVS6469C/Sandy+Rowe+Wakeboarding+Hannam%27s+Wake+Hub Blog - A little bit of history... Wakeboarding at Hannam's Wake Hub, Cambridge https://images.squarespace-cdn.com/content/v1/585c0fcdbebafbf7b774140f/1484841936322-1RNRR7J6PGP9Z01IUT4C/Sandy+Rowe+Hannam%27s+Wake+Hub+Thumbs+Up Blog - A little bit of history... 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