Ian Allen Personal Trainer

𝙔𝙤𝙪𝙧 𝙨𝙝𝙤𝙪𝙡𝙙𝙚𝙧𝙨 𝙢𝙖𝙮 𝙣𝙤𝙩 𝙗𝙚 𝙩𝙝𝙚 𝙥𝙧𝙤𝙗𝙡𝙚𝙢.

They’re just the part that’s complaining.

If you’ve got:
• Pain reaching overhead
• Pinching when you press
• Clicking every time you move
• Constant tightness despite stretching…

There’s a good chance the problem started somewhere else.

𝙔𝙤𝙪𝙧 𝙨𝙝𝙤𝙪𝙡𝙙𝙚𝙧 𝙞𝙨 𝙙𝙚𝙨𝙞𝙜𝙣𝙚𝙙 𝙩𝙤 𝙢𝙤𝙫𝙚 𝙤𝙣 𝙖 𝙨𝙩𝙖𝙗𝙡𝙚 𝙨𝙝𝙤𝙪𝙡𝙙𝙚𝙧 𝙗𝙡𝙖𝙙𝙚, 𝙨𝙪𝙥𝙥𝙤𝙧𝙩𝙚𝙙 𝙗𝙮 𝙖 𝙢𝙤𝙗𝙞𝙡𝙚 𝙪𝙥𝙥𝙚𝙧 𝙗𝙖𝙘𝙠 𝙖𝙣𝙙 𝙖 𝙧𝙤𝙩𝙖𝙩𝙤𝙧 𝙘𝙪𝙛𝙛 𝙩𝙝𝙖𝙩 𝙘𝙖𝙣 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙩𝙝𝙚 𝙟𝙤𝙞𝙣𝙩.

When one part isn’t doing its job, the shoulder picks up the slack. 𝙏𝙝𝙚 𝙗𝙤𝙙𝙮 𝙬𝙞𝙡𝙡 𝙪𝙣𝙙𝙤𝙪𝙗𝙩𝙚𝙙𝙡𝙮 𝙘𝙤𝙢𝙥𝙚𝙣𝙨𝙖𝙩𝙚.

This is one of my go-to shoulder Activation sequences:

✅ 𝗦𝘄𝗶𝗺𝗺𝗲𝗿𝘀 (𝗖𝗔𝗥𝘀) – Improve shoulder mobility by taking the joint through its full controlled range.

✅ 𝗕𝘂𝘁𝗰𝗵𝗲𝗿’𝘀 𝗕𝗹𝗼𝗰𝗸 – Restore thoracic extension for smoother overhead movement.

✅ 𝗘𝘅𝘁𝗲𝗿𝗻𝗮𝗹 𝗥𝗼𝘁𝗮𝘁𝗶𝗼𝗻 – Strengthen the rotator cuff and improve joint control.

✅ 𝗣𝗿𝗼𝗻𝗲 𝗧 𝗥𝗮𝗶𝘀𝗲 – Wake up the upper back and improve shoulder blade control.

✅ 𝗕𝗼𝘁𝘁𝗼𝗺𝘀-𝗨𝗽 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗣𝗿𝗲𝘀𝘀– Build strength, stability and confidence overhead.

You don’t need hundreds of shoulder exercises.

You need the right exercises, in the right order.

𝙈𝙤𝙫𝙚 𝙬𝙚𝙡𝙡 𝙛𝙞𝙧𝙨𝙩. 𝙏𝙝𝙚𝙣 𝙡𝙤𝙖𝙙 𝙞𝙩.

100 𝙧𝙪𝙣𝙣𝙞𝙣𝙜 𝙢𝙚𝙙𝙖𝙡𝙨. 𝙕𝙚𝙧𝙤 𝙥𝙖𝙞𝙣. 𝙏𝙝𝙖𝙩’𝙨 𝙣𝙤 𝙖𝙘𝙘𝙞𝙙𝙚𝙣𝙩 🏅

One of my clients has just reached an incredible milestone—100 𝙧𝙪𝙣𝙣𝙞𝙣𝙜 𝙢𝙚𝙙𝙖𝙡𝙨.

What’s even more impressive is that she’s done it 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙥𝙖𝙞𝙣 𝙤𝙧 𝙧𝙚𝙘𝙪𝙧𝙧𝙞𝙣𝙜 𝙖𝙘𝙝𝙚𝙨.

People often think running performance is all about miles. It isn’t.

𝘼 𝙗𝙤𝙙𝙮 𝙩𝙝𝙖𝙩 𝙢𝙤𝙫𝙚𝙨 𝙬𝙚𝙡𝙡 𝙡𝙖𝙨𝙩𝙨 𝙡𝙤𝙣𝙜𝙚𝙧.

Mobility training isn’t just about becoming more flexible. It’s about maintaining healthy joints, improving movement quality, reducing unnecessary stress on the body and helping you continue doing what you love for years to come.

Whether you’re chasing your first 5K or your 100th medal, looking after your body should be part of your training—not an afterthought.

Congratulations on an incredible achievement. Here’s to many more miles, medals and years of pain-free running. 👏

𝙔𝙤𝙪 𝙙𝙤 𝙣𝙤𝙩 𝙣𝙚𝙚𝙙 𝙩𝙤 𝙡𝙞𝙫𝙚 𝙞𝙣 𝙩𝙝𝙚 𝙜𝙮𝙢 𝙩𝙤 𝙞𝙢𝙥𝙧𝙤𝙫𝙚 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝.

In fact, some of the strongest research on longevity suggests that relatively small amounts of strength training can have major benefits.

𝘼 2022 𝙨𝙮𝙨𝙩𝙚𝙢𝙖𝙩𝙞𝙘 𝙧𝙚𝙫𝙞𝙚𝙬 𝙖𝙣𝙙 𝙢𝙚𝙩𝙖-𝙖𝙣𝙖𝙡𝙮𝙨𝙞𝙨 𝙛𝙤𝙪𝙣𝙙 𝙩𝙝𝙖𝙩 𝙚𝙫𝙚𝙣 𝙧𝙚𝙡𝙖𝙩𝙞𝙫𝙚𝙡𝙮 𝙨𝙢𝙖𝙡𝙡 𝙖𝙢𝙤𝙪𝙣𝙩𝙨 𝙤𝙛 𝙢𝙪𝙨𝙘𝙡𝙚-𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝𝙚𝙣𝙞𝙣𝙜 𝙖𝙘𝙩𝙞𝙫𝙞𝙩𝙮 𝙬𝙚𝙧𝙚 𝙖𝙨𝙨𝙤𝙘𝙞𝙖𝙩𝙚𝙙 𝙬𝙞𝙩𝙝 𝙖 𝙡𝙤𝙬𝙚𝙧 𝙧𝙞𝙨𝙠 𝙤𝙛 𝙙𝙚𝙖𝙩𝙝 𝙛𝙧𝙤𝙢 𝙖𝙡𝙡 𝙘𝙖𝙪𝙨𝙚𝙨.

Not 7 days per week.
Not “no days off.”

𝙅𝙪𝙨𝙩 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙩 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙬𝙤𝙧𝙠.

Now, if your goal is maximising muscle or strength, then 2–3 sessions per week will generally outperform 1.

𝘽𝙪𝙩 𝙛𝙤𝙧 𝙢𝙖𝙣𝙮 𝙗𝙪𝙨𝙮 𝙖𝙙𝙪𝙡𝙩𝙨, 𝙤𝙣𝙚 𝙝𝙞𝙜𝙝-𝙦𝙪𝙖𝙡𝙞𝙩𝙮 𝙨𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙖𝙣𝙙 𝙢𝙤𝙗𝙞𝙡𝙞𝙩𝙮 𝙨𝙚𝙨𝙨𝙞𝙤𝙣 𝙚𝙖𝙘𝙝 𝙬𝙚𝙚𝙠 𝙞𝙨 𝙨𝙩𝙞𝙡𝙡 𝙖 𝙥𝙤𝙬𝙚𝙧𝙛𝙪𝙡 𝙞𝙣𝙫𝙚𝙨𝙩𝙢𝙚𝙣𝙩 𝙞𝙣 𝙡𝙤𝙣𝙜-𝙩𝙚𝙧𝙢 𝙝𝙚𝙖𝙡𝙩𝙝, 𝙢𝙤𝙫𝙚𝙢𝙚𝙣𝙩 𝙖𝙣𝙙 𝙧𝙚𝙨𝙞𝙡𝙞𝙚𝙣𝙘𝙚.

So don’t feel guilty if you only get one session in this week.

That is still a positive step towards looking after your body for the long haul.

𝘽𝙚𝙘𝙖𝙪𝙨𝙚 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮 𝙗𝙚𝙖𝙩𝙨 𝙥𝙚𝙧𝙛𝙚𝙘𝙩𝙞𝙤𝙣.

𝙇𝙤𝙣𝙜-𝙩𝙚𝙧𝙢 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙘𝙮 𝙬𝙞𝙡𝙡 𝙙𝙤 𝙢𝙤𝙧𝙚 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙖𝙣 𝙨𝙝𝙤𝙧𝙩 𝙗𝙪𝙧𝙨𝙩𝙨 𝙤𝙛 𝙥𝙚𝙧𝙛𝙚𝙘𝙩𝙞𝙤𝙣.

Longevity is usually built through simple, sustainable habits:

• Strength
• Mobility
• Walking
• Recovery
• Repeatability

The goal is not simply to look fit.

𝙏𝙝𝙚 𝙜𝙤𝙖𝙡 𝙞𝙨 𝙩𝙤 𝙨𝙩𝙖𝙮 𝙨𝙩𝙧𝙤𝙣𝙜, 𝙢𝙤𝙗𝙞𝙡𝙚 𝙖𝙣𝙙 𝙘𝙖𝙥𝙖𝙗𝙡𝙚 𝙛𝙤𝙧 𝙡𝙞𝙛𝙚.

𝗣𝗶𝗹𝗮𝘁𝗲𝘀 𝗠𝗼𝗿𝗻𝗶𝗻𝗴 & 𝗘𝘃𝗲𝗻𝗶𝗻𝗴 𝗖𝗹𝗮𝘀𝘀𝗲𝘀

This is structured training focused on how your body actually moves ✅

Designed to:
– Improve mobility
– Build real core strength
– Reduce pain
– Move better day to day

Limited spaces remain

DM for more info ✅

𝙈𝙤𝙨𝙩 𝙥𝙚𝙤𝙥𝙡𝙚 𝙩𝙝𝙞𝙣𝙠 𝙗𝙖𝙘𝙠 𝙥𝙖𝙞𝙣 𝙞𝙨 𝙖 “𝙗𝙖𝙘𝙠 𝙥𝙧𝙤𝙗𝙡𝙚𝙢”…

It’s rarely that simple.

This client has been dealing with ongoing back pain — to the point he needed steroid injections just to manage it.

But here’s what we’re really working on 👇
➡️ 𝙃𝙞𝙥 𝙞𝙣𝙩𝙚𝙧𝙣𝙖𝙡 𝙧𝙤𝙩𝙖𝙩𝙞𝙤𝙣, 𝙞𝙣 𝙖 𝙘𝙤𝙣𝙩𝙧𝙤𝙡𝙡𝙚𝙙 𝙥𝙤𝙨𝙞𝙩𝙞𝙤𝙣

Why?

Because when the hips don’t move well, the lower back has to pick up the slack.

Not immediately…
𝘽𝙪𝙩 𝙤𝙫𝙚𝙧 𝙩𝙞𝙢𝙚 𝙩𝙝𝙖𝙩 𝙗𝙚𝙘𝙤𝙢𝙚𝙨:
• 𝙎𝙩𝙞𝙛𝙛𝙣𝙚𝙨𝙨
• 𝙋𝙖𝙞𝙣
• 𝙁𝙡𝙖𝙧𝙚-𝙪𝙥𝙨
• 𝙈𝙞𝙨𝙨𝙚𝙙 𝙬𝙤𝙧𝙠

And when your job depends on your body — that’s a problem.

So instead of chasing symptoms, we focus on what’s driving it.

𝙒𝙚 𝙧𝙚𝙗𝙪𝙞𝙡𝙙:
✔️ 𝙈𝙤𝙫𝙚𝙢𝙚𝙣𝙩 𝙤𝙥𝙩𝙞𝙤𝙣𝙨
✔️ 𝘾𝙤𝙣𝙩𝙧𝙤𝙡 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙧𝙖𝙣𝙜𝙚
✔️ 𝙇𝙤𝙖𝙙 𝙩𝙤𝙡𝙚𝙧𝙖𝙣𝙘𝙚

This is what actually keeps you working, training and moving without that constant fear of your back “going again”.

No fluff.
No random exercises.

Just targeted, evidence-based work that your body actually needs.

If your back keeps flaring up…
It might not just be your back that needs attention.