BuildUp Strength in North Sydney | Sport & recreation

BuildUp Strength

Locality: North Sydney

Phone: +61 414 518 136

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25.01.2022 Do you have lower back pain? I dare to say that if you are around your 30’s and 50’s at some point in your life you probably have felt lower back pain. And, if you think about how we live our lives, spending hours sitting (from a very young age), moving very poorly, it starts to make sense. Let me tell you that your pain has a cause and that it can be fixed!... There are some things that you need to consider to get rid of your pain. 1) Move more often! Don't spend hours in the same position, stand up, walk a bit and add this mobility exercises every 1 or 2 hours. The more you do them, the more you will experience its benefits. Get rid of your excuses by adding these exercises to your daily routine. You can also do them at the office! 1) Back Extensions. Grab your chair, soft your knees and push your chest through your shoulders keeping your back neutral. 10 reps 2) Upper Back Rotations. Keeping the same position than in 1, one hand in your head and rotate your upper back to the side 10 reps each side. 3) Hip Mobility. Grabbing your chair simply bend one of your knees at 90 and make circles keeping that nice and neutral back. Perform 10 per side. 2) Spine Hygiene. Learn how to move properly. We will go deeper into this concept in the following posts but keep in mind that how you move daily has a serious impact in your body. Poor Quality Movement equals Potential pain and injuries... TO BE CONTINUED 3) Learn how to breathe properly. Are you serious Mica? Yes, I am. You will be surprised if I tell you that there's a huge amount of the population that has an unfunctional breathing pattern and that can lead to other problems... TO BE CONTINUED Now that you have the tools, I encourage you to take action and practice these exercises to get rid of your back pain!

18.01.2022 What is Functional Training? Hey thereee! Today we are going to define together what does Functional training means? . Well first, lets analize the word FUNCTIONAL.... Functional means that someting has a purpose, so we can say that functional training is training with purpose, right? . What if I tell you that there are some movements in the gym that respond to Functional Patterns that can be directly transfer to our daily movements? . . Lets analize this movements! . . How many times per day do we sit down and stand up? Watching how a squat looks like, Do you think you can find similarities in both movements? . . Do you pick up things from the floor or lean forward? Do you do it in an eficient way? Efficient being moving from your hips rather than your lower back! . . Do you push and pull objects and transport them? How do you carry your shopping bags? . . And last but not least, How do you move from one place to another? I bet that walking or running mostly, right? . . Well, the idea of this post is to show you how your training program can or cannot (depending on what you choose to do) help you with you functionality in the every day movements. . I really hope that this thoughts wake up your curiosity to learn more about your training and what exercises you can add to your routine to learn, fix or improve your functional patterns! See more

14.01.2022 Functional Training Part 2 How is everyone doing? I hope you have enjoyed the previous post about Functional Training because today we will dive deeper into some concepts that will be absolutely usefull to identify which exercises are more functional than others and how you can benefit from them! .... . We will start with some helpfull questions that will allow us to understand some concepts. . . Firstly, is there any sport (apart from rowing) that is played sitting? . . Well, we have our first clue here! We can make an exercise more Functional by standing in our feet! . . Secondly, How many sports are played in a rigid enviroment where the stability is provided by an external source? . . Not a single one! In this case we can asociate cable machines with external source of stabilization which is not so functional because in sport, the athlete is the one that needs to stabilize without any external help. . . Lastly, How many times does a joint work isolated to perform a movement? The answer is zero. So we can say that a multiarticular movement will be more functional! . . Now that we had stablished some concepts, BE PREPARED! In the next posts I will give you the tools to fix your Functional Patterns and Upgrade your Functional Training! If you want to know more, refer to NEW FUNCTIONAL TRAINING FOR SPORTS By Michael Boyle.

13.01.2022 Do you have lower back pain? Part 3 Are you breathing? Well, I bet that if you are reading this you are! But is your breathing pattern correct? Are you activati...ng your muscles properly? Now we got to our last but not least post about back pain treatment. You might be asking yourself why is breathing so important... It is not just important; I would say that is the KEY. A correct breathing pattern will help you stabilize your spine properly and prevent injuries. Now the question is, how do I know that I am doing it right? No worries, I've got you covered! First, you are going to lay down in your back putting one hand in your chest and the other one in your belly. Start to breathe normally as you usually do, relaxed. Then, breathe a little bit deeper and watch which of your hands is coming up. If you find that only the hand that is on your belly is moving, well done! That means that you're activating your diaphragm. Now if you realize that your chest is expanding, that means you need to make some adjustments. 1) Think about sending all the air into your belly. 2) As you exhale, imagine that you're inflating a balloon. 3) Put your fingers on the side of your belly and try to push them to the sides as you exhale and exhale. Keep the pressure. Try this simple steps for a more functional breathing pattern and If you want more info or are interested on working on this deeper... I am offering 3 more spots for a free PT session! Just PM me

04.01.2022 Do you have lower back pain? Part 2 Today we are going to discuss one of the most important routines that you need to follow if you want to get rid of your lowe...r back pain. Let me introduce you to the SPINE HYGIENE concept!! Is this about having a shower more often? Well no, actually it is about keeping a healthier spine by being aware of the right posture in your everyday movements. I know, it sounds very simple, right? Yes, it might be but the POWER of being aware and having the tools to fix yourself will take you to success. As a general rule, you will try to keep your back neutral in every movement that you perform. I will leave you some examples that will illustrate this. 1) Learn how to Hip Hinge. Brushing your teeth, leaving grocery bags on the floor and washing the dishes are just some of the examples. Using your hips rather than loading your back will lead you to efficiency. 2) Sitting Posture. First, how do you sit? Again, use your hips keep a nice and neutral back and while seated, keep a neutral back position. You can fold a towel or a jacket and use it as a support for your lumbar spine. 3) Walking as a therapy. Stand tall and balance your arms from your shoulders, longer and faster steps. Breathe in and send all the air to your belly. Small details make big changes. ( We will go deeper in another post) I encourage you to try this hacks that will help you get rid of your lower back pain! If you want to dive deeper in this concepts, do not hesitate in contacting me and I will help you!