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Fitness

Urban blog | Fitness

Over the course of nine months, a pregnant person's body adapts in incredible ways to support growing life. Here are some of the less talked about transformations and how specialist pregnancy treatments can help.

Six surprising ways your body changes during pregnancy

20 non-baby things your new mum friend will love (and actually use), suggested by another mum.

The best gifts for new mums

From pregnancy self-care and postnatal recovery, to the first few years for new mums, we look at six simple ways to look after yourself while navigating the ups and downs of motherhood.

Maternal mental health tips

Massage has been a central part of Chinese medicine for thousands of years, with records stretching back as far as the 2nd century BCE. Unlike deep tissue or sports massage, which focus on releasing tight muscular knots by targeting blood flow to the area, Chinese massage techniques also aim to promote overall health by easing the flow of energy, or “qi”, around the body.

What is Chinese massage?

Discover what a Thai massage is in this detailed guide where we discuss everything from the history of this ancient practice, to the various benefits of this type of massage.

What is a Thai massage?

Let's de-bunk the benefits of lymphatic drainage to see if it's right for you.

What is a lymphatic drainage massage or detox massage?

Can massage really make you less stressed? In this detailed guide we look at the science behind it.

The benefits of a stress relief massage

Alongside helping hands glide over skin, some massage oils offer plenty of health benefits you might find surprising. Try these five oils to get some extra goodness out of your treatment. 

The five best massage oils to try

Foot massage combines techniques from different traditions to help relax and improve health by pressing on foot nerves. It can make you feel better, boost blood flow, and lower stress

What is foot massage?

Taking time out isn’t indulgent – it’s essential. This blog explores the power of rest, and how it helps you keep going before your body forces you to stop. 

From a 60-minute massage to a walk without your phone, it’s about finding what fills your cup – and making space to do more of it.

The productivity of rest: How one hour can change your whole day

"For me, choosing not to go to university was absolutely the right call."

Urban’s head of marketing, Stacie Price, shares how she built her career – from the retail shop floor to leading nationwide campaigns. 

Climbing the ladder differently: My path to head of marketing

Urban beauty pro Olga shares her tried-and-tested dos and don’ts when it comes to waxing – from what to do if you're nervous, to avoiding ingrown hairs.

Waxing 101: A pro’s guide to smooth results 

Urban physiotherapist Samir talks all things training – from his go-to recovery meal to the one thing he'd avoid.

I’m a qualified physio – here’s everything I would (and wouldn’t) do when training for the Euros

We sat down with Urban pro Rozalia to talk about life as a mobile massage therapist, from her journey with Urban and the highlights of her career, to how she spends her time after work.

Meet Rozalia: Longtime Urban pro, music lover and crochet queen

Are creativity and wellbeing connected? Jessie Cohen, Urban's graphic designer, certainly thinks so. Queen of prints, pottery and painting miniatures, Jessie shares how her creative hobbies help her reset after a busy day. 

I started painting miniatures after work, and my mental health has never felt better

Our signature all-rounder, where relaxation and relief meet.

Urban classic

Strong pressure, deep relief – ease aches without leaving home.

Deep tissue massage

The massage equivalent of a strong espresso.

Energising massage

Advanced massage techniques designed to ease pain and support recovery – at your pace, in your space.

Injury/pain management

The massage equivalent of noise cancelling headphones.

Relaxing massage

Ease aches, whether you run marathons or for the bus.

Sports massage

An ancient healing practice blending movement, pressure and breath – performed on a traditional Thai floor mattress.

Thai yoga massage

A calming, holistic foot massage that’ll leave you feeling lighter from head to toe.

Reflexology foot massage

A gentle, soothing prenatal massage for tired mums-to-be. 

Pregnancy massage

The dream-maker. A deeply soothing full-body massage with sleep-enhancing oils to help you drift off with ease.

Sleep massage

A calming, full-body massage with relaxing oils to help you unwind – wherever your stress shows up.

De-stress massage

A gentle treatment designed to help you feel lighter, de-puffed and deeply relaxed.

Manual lymphatic drainage

There’s nothing better than playing football on a proper pitch, so if you’re planning a kickabout in London be sure to make use of one of the city’s many parks. Most of these green spaces have their own pitches inside them, so you can practise your skills in a professional size playing field.

Best London parks to play football in

Can getting a massage before or after the marathon really make a difference to your marathon performance? Our go-to massage expert has the answers.

Why massage should be part of your London marathon training plan

London's best deep tissue massages are plentiful and can be found near you in London's best spas, at iconic hotels and even delivered to you in the comfort of your home. Here are our five favourite places to book a deep tissue massage in London.

The best deep tissue massages in London

Whether your skin’s looking a tad dull and needs a bit of rejuvenation, or you have a skin concern that’s been bothering you for years, a targeted facial can help. London is home to lots of professionals who are passionate about skincare and skin health. Here's our top picks.

The best facials in London

TikTok health advice can be a bit of a Wild West. We asked our in-house massage expert to take us for a scroll to debunk the most common myths.

3 spine health myths, debunked

Discover the top 10 benefits of sports massage in this detailed guide from Urban. We discuss blood flow, sleep, stress levels and much more.

The top 10 benefits of sports massage

Climbing is a highly-demanding sport that calls for your whole body to be used, so it’s likely to take its toll. How can a massage help? Let's find out.

Four of the best massages for climbing enthusiasts

Let's chat all things back pain. Because a whopping 80% of us will feel it at some point in our lives – here's the best massages to tackle it.

The four best massages for back pain

If you dread that time of the month, one of these massages might be able to help ease your symptoms

Can massage ease period pain?

A long-lasting mani including cut and file, cuticle work and gel polish.

Gel manicure

Extra TLC for the hands and nails, with a classic polish finish.

Classic manicure

The ultimate pampering pedicured, finished with classic polish.

Classic pedicure

Classic polish for fingers and toes, with added indulgence – a scrub, mask and massage.

Classic mani-pedi

A long-lasting pedicure to keep you walking tall and feeling great.

Gel pedicure

When you're unwell or feeling run down, a relaxing massage may seem like the perfect solution. It’s well known that massages can decrease tension and support the immune system so it might seem like a simple quick fix, but before you book a mobile massage there are some things to consider.

Can you get a massage when you're sick?

Get your step count up with our pick of Manchester’s most relaxing walks – from pretty parks to 4-hour hikes, there’s something for every level of walker.

Where to go for a relaxing walk in Manchester

Take a breather with us and enjoy a relaxing weekend in Manchester – from creative classes to canal strolls, we've got 11 activities to choose from. End the day with an Urban home massage, of course.

Our guide to a relaxing weekend in Manchester

Discover unique things to do in Manchester, from secret bars to canal cruises and pottery classes, finished with a relaxing at-home massage to unwind.

Unique things to do in Manchester for a trip with a twist

Find something new to do in Manchester with our pick of the best hidden gems. From Britain’s oldest library to at-home massage, discover your next favourite secret.

Our favourite hidden gems in Manchester

Uncover Edinburgh's hidden hotspots for a trip you won't forget – here's our favourites...

Hidden gems in Edinburgh: A wellness-seeker's guide

Craving a pretty walk or bored of the same route? If you're in Edinburgh, you're pretty lucky...

The best places to walk in Edinburgh

Discover how to spend a relaxing weekend in Edinburgh, from calming walks to an at-home spa experience. Here’s our team’s favourite way to relax in the capital.

How to spend a relaxing weekend in Edinburgh

Make your trip to Edinburgh even more memorable with our unique activity suggestions...

Unique things to do in Edinburgh – our 14 top picks

Can massage benefit your mental health? Yep, in many ways. From better sleep to an overall sense of wellbeing, let’s explore how massage can help your mind unwind.

Mental benefits of massage: How it can boost your wellbeing

A traditional Thai-style massage that blends Thai acupressure, oil-based strokes and gentle stretching.

Thai massage (with oil)

A blood-flow boosting treatment to help minimise the appearance of cellulite.

Sculpting massage

Whether you're pumping iron at the gym or mastering your yoga flow, this gift guide is full of smart, stylish finds to help power your fitness journey. 

Feel-good health and fitness upgrades to power your 2025 routine

Find out how this swimmer is using massage to boost performance and aid recovery.

From training to the table: Why sports massage has become a non-negotiable in my routine 

From struggling with personal loss to finally finding peace, Ben’s on a mission to bring the same comfort to others in pain. For World Mental Health Day, we caught up with him to chat about the creation of his charity, The New Normal, and discovered how cycling became his saviour during his darkest time.

Finding sanctuary in cycling – charity founder Ben’s journey through grief

Discover your deepest stretch ever as an expert does the hard work for you.

Assisted stretching

Tired of the same old itinerary? This guide's for you. Explore the most unique things to do in Glasgow, from at-home treatments to vintage arcades, discover the city’s most quirky and unusual experiences.

10 unique things to do in Glasgow

Uncover 11 of the best hidden gems in Glasgow, from secret gardens to historic treasures.

The best hidden gems in Glasgow – our 11 favourites

The best massage for each phase of your menstrual cycle

Safe at home: A guide to booking mobile services safely

How a TMJ massage can help you smile again

From Amna to Shiatsu: What is Japanese massage?

Perimenopause: Everything you need to know and how massage can help

Massage for grief – finding comfort in difficult times

The overthinker’s guide to a home massage

Different types of lymphatic drainage massage – manual vs Brazilian vs sculpting

Meet the Urban beauty pros

How often should you get a massage? The ultimate guide

15 different kinds of massage

How massage helps this climber reach new heights

 Make better mental health a priority with online counselling

The Urban fitness handbook

Massage for PMS

How stress affects your gut health

We spoke with Joanna Brown about the pivotal moments in her career journey, the lessons she's learned and her advice for others forging their own path.

I wanted to be a bus driver - now I'm COO

Urban’s all-women leadership team is shaping the next phase of growth – building on the company’s bold foundations with empathy, clarity and long-term vision.

Meet the women leading Urban

Burnout can creep up silently. Our team reflects on the warning signs and the things that help ward it off.

How our team keeps burnout at bay

We chat to massage pro Paul and his long-term client Jayne as he shares his most memorable stories since being on the app.

Crick in the neck? Better call Paul

We sat down with photographer Sonny to talk about life after his accident, capturing some of the world’s biggest musicians and how Urban helps him stay on top form.

Life after amputation – photographer Sonny on adapting to a new normal with Urban

Discover how menstrual health coach Destiny uses Urban massages and creative self-care to live intentionally, blending wellness and joy into her everyday.

When monthly massage is a non-negotiable: the menstrual coach doing city life her way

In honour of Random Acts of Kindness Day, we’re putting the spotlight on just one of the many inspiring client stories we’re privileged to play a part of each day. Meet Penny, and hear why Rozalia decided to make her day in December…

Customer story: Penny & Rozalia

We caught up with adventure cyclist and cycling club HospoFixed Founder Ollie Jones about his 10-year love for cycling, go-to recovery methods and top training tips.

Ollie Jones chats about life behind the handlebars

While we're known for massages, did you know we also partner with some of London's best beauty pros? We got to know 10 of our top rated pros over brunch.

From self-care tips to their take on the most beneficial massages, here’s how Urban pros plan to keep themselves shining in the darkness this winter.

Burn bright, not out – Urban pros on how to avoid burnout

Focused support to help reduce swelling and aid recovery after cosmetic surgery.

Brazilian lymphatic drainage

Urban’s in-house graphic designer, Jessie Cohen, reveals how the structure of a 9-to-5 role actually supports - rather than stifles - her creativity.

I thought working a 9-5 would hinder my creativity – turns out, it actually helps

We sat down with Yousra, a commercial director and mum living in Clapham, to talk about how she carves out time for herself in the midst of work and motherhood.

How this new Mum finds balance with Urban

Quick, targeted and surprisingly effective – all in just 45 minutes.

Express massage

From affordable gym gear to chef-cooked meal prep, a fitness app that'll keep them on track and even the luxury of a sports massage at home, you’ll be able to tick their Christmas gift off your list in no time.

Christmas fitness gift ideas

Sore legs? A massage could be exactly what you need

Give your sore calves a treat with a leg massage

So you've hit the gym hard, conquered those weights, and now? Ah, the dreaded aches – also known as delayed onset muscle soreness (DOMS). The badge of honour worn by many fitness enthusiasts. But should it be?

How to reduce DOMS

Get a better understanding of how massage can help treat knee pain when cycling.

How to reduce knee pain when cycling with massage

A relaxing massage can be a great way to set the tone for a better night's sleep, but which is best? From classic Swedish to new-age CBD, we explore the pros and cons.

The best massage for a good night's sleep

The effects of massage therapy tend to be cumulative, but you may also feel relief from your very first appointment.

How can massage help to relieve back pain?

From Thai to deep tissue, different kinds of massages impact the body in unique ways. The right type for you will depend on your health, needs and preferences.

When working from home, it can be easy to forget to take regular breaks. In a world of increased time spent on digital devices, screen fatigue is very real. 

Five great stretches to do at your desk

Weather not playing ball? Get covered (literally) with our top indoor picks...

13 indoor things you’ll actually want to do when it’s raining in Birmingham (again)

Craving the outdoors? Birmingham is home to some of the most relaxing walks in the UK – from huge parks to acres of gardens, here’s our top picks.

Where to go for a relaxing walk in Birmingham

Fancy a relaxing weekend in Birmingham? Here's what we'd do to unwind in the city...

How we’d spend a relaxing weekend in Birmingham

We’re all about feeling zen, so we’ve put together our favourite wellbeing activities in Birmingham – from Hotpod yoga and facials, to an at-home massage.

Our favourite wellbeing activities in Birmingham

A gentle, full-body massage designed to support your recovery, physically and emotionally, after birth.

Postnatal massage

Skincare advice flooding your feed? Us too. To get to the bottom of it all, we’ve called for help from facialist expert Latticia Morapedi. 

Three skincare myths, debunked

The ultimate confidence builder – long-lasting polish on fingers and toes.

Gel mani-pedi

From face yoga to gua sha tools, you’ve probably seen the benefits of facial massage touted all over Tiktok and Instagram. But what’s it actually all about?


To dive deeper, we spoke to Urban facial pro Alice Croeser. She told us all about different facial massage techniques and their benefits and strangest facial massage trends she’s heard of.

How to give yourself a face massage

What makes retinol so special? From reducing fine lines and improving skin texture to fading acne scars and hyperpigmentation, let's get the lowdown on why it's such a popular ingredient.

How often should you use retinol? Here’s everything you need to know

Discover how Clxmbr founder Rotimi uses massage to get himself back up on the wall.

We sat down with ceramist Charlotte and her Urban pro Fabio in Charlotte's East London studio to talk about life with EDS, advocating for disability acceptance and how Urban truly made a difference.