Crossfoot Pilates in Tuross Head, New South Wales | Sport & recreation

Crossfoot Pilates

Locality: Tuross Head, New South Wales

Phone: +61 434 379 572

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24.01.2022 WHAT'S BEHIND YOUR KNEE? The popliteal fossa is a mostly fat-filled compartment of the lower limb. Superficially, when the knee is flexed, the popliteal foss...a is evident as a diamond-shaped depression posterior to the knee joint. The size of the gap between the hamstring and gastrocnemius muscles is misleading, however, in terms of the actual size and extent of the fossa. Deeply, it is much larger than the superficial depression indicates because the heads of the gastrocnemius forming the inferior boundary superficially form a roof over the inferior half of the deep part. When the knee is extended, the fat within the fossa protrudes through the gap between muscles, producing a rounded elevation flanked by shallow, longitudial grooves overlying the hamstring tendons.

23.01.2022 MASSAGE THERAPY FOR MULTIPLE SCLEROSIS (MS) Benefits - Pain, Stress Reduction Multiple sclerosis is a condition where there is inflammation of the myelin tis...sue covering the nerves. This inflammation varies; it may worsen and then gradually subside. After the inflammatory response, there is formation of scar tissue, which hinders the neurological function of the patient. The spinal cord, brain stem and cranial nerves are commonly affected. Massage therapy is very beneficial in patients suffering from multiple sclerosis. Massage therapy helps in reducing stress and alleviates the symptoms of MS such as pain and loss of function. The massage therapy done in MS patients depends upon the intensity of the disease and its stage. Massage therapy should be avoided in the acute stage where there is exacerbation of the MS, as it aggravates the pain and discomfort. Deep tissue massage does wonders in relaxing the tense and knotted muscles and helps in decreasing the pain. Trigger point therapy is also beneficial in MS. Swedish massage therapy comprises of gentle massage and is advised in the initial or acute stage, as even slight pressure causes pain to the patient. The biggest problem which the patients suffering from MS face is muscle and joint stiffness. This greatly restricts their functionality and mobility. Massage therapy helps by stimulating the blood flow to these body parts which in turn speeds up the healing process and increases flexibility. Massage therapy also helps in arresting the onslaught of the disease and improves the prognosis. In serious cases, weakness of the muscles can also cause atrophy which further leads to deterioration in the patient’s condition. In such a case, massage therapy helps in increasing the blood flow and oxygenation to affected muscles and also helps in regaining health and energy.

23.01.2022 Just letting you know there is NO MAT CLASS WEDNESDAY 4PM 14TH OCT...Sorry for any inconvenience ! See you the following week.

22.01.2022 ILIOPSOAS TIGHTNESS CAUSED BY INGUINAL LIGAMENT DISFUNCTION ANATOMY & FUNCTION The Inguinal Ligament is a constricted band of thick fibrous connective tiss...ues which are present in the pelvic region of the body. These tissues arise from the external oblique and course through across the groin and attaches to the front part of the iliac spine. The inguinal ligament forms the floor of the inguinal canal and provides support to the passage of structures through the canal. The inguinal ligament supports the muscles which course inferiorly to the fibers of the ligament, including the iliopsoas muscles. It also supports the femoral vein, artery, and nerve along with other blood vessels and nerves of the lower extremities as they course through the pelvic area. This support is important to maintain the flexibility of the hip and supply nutrients and blood supply to the lower extremities. PAIN SYMPTOMS AND DIAGNOSIS According to a peer-reviewed report published in the Ochsner Journal and the National Institutes of Health, inguinal ligament pain has several possible diagnoses: Direct hernia where a bulge is able to be seen Indirect hernia where a bulge is not able to be seen (sports hernia or athletic pubalgia) Ligament and muscle strains affecting the adductors, lower abdominals, or ilipsoas muscles Nerve entrapment (one of the possible complications of a sports hernia) Hip joint issue INGUINAL LIGAMENT PAIN TREATMENT The ligament also helps to supports the iliopsoas muscles which includes the psoas major muscle that runs from your upper femur, through your pelvis, to your lower spine. Because of its positioning, the ligament is responsible for helping to support the lower abdominal wall and prevent the groin from tearing. When looking at muscle and ligament issues, there are two causes of the pain, and the first is much less serious. Groin Strain Sports Hernia A groin strain is a more common type of injury where the muscles of the groin become overstretched or tear slightly as a result of sudden movement, such as sprinting or a quick shift during a game of soccer or basketball. Groin strain treatment is relatively straightforward and follows the 3-point physical therapy approach: Stretching Mobility Strengthening With just stretching and no mobility work or strengthening exercises, you will not see lasting flexibility and pain relief - it will be only transient and short-term right after you get done. With just physical therapy exercises and no mobility, you will be unable to get into the proper positioning. This leads to poor form and incorrect movement patterns - which is how you got injured in the first place. Bottom line, make sure you do all three. GROIN STRAIN EXERCISES You can begin stretching your groin muscles right away. Stretch gently and avoid any pain. If you have pain while doing these exercises, you should not do them. Hip adductor stretch: Lie on your back. Bend your knees and put your feet flat on the floor. Gently spread your knees apart, stretching the muscles on the inside of your thighs. Hold the stretch for 15 to 30 seconds. Repeat 3 times. Side plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm with your elbow directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds and then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute. This exercise can be made easier by starting with your knees and hips flexed toward your chest. Resisted hip flexion: Stand facing away from a door. Tie a loop in one end of a piece of elastic tubing and put it around the ankle on your injured side. Tie a knot in the other end of the tubing and shut the knot in the door near the floor. Tighten the front of your thigh muscle and bring the leg with the tubing forward, keeping your leg straight. Return to the starting position. Do 2 sets of 15.

22.01.2022 When your puppy seriously wants to correct you Love it !

22.01.2022 Great article in particular for our golf and tennis friends

21.01.2022 Limited shoulder motion isn't always a shoulder problem. I had a client who couldn't get their arms overhead. It ended up being due to nerve tension on the insi...de of the arms, not muscular tension. There was no inflammation and no pain, just restriction. A few minutes of nerve mobilization did the trick and we never had to actually work on the shoulders. See more

21.01.2022 Another start to a fun week in the Studio, Happy Monday !

21.01.2022 DEEP FASCIA OF FOOT A. The skin and subcutaneous tissue have been removed to demonstrate the deep fascia of the leg and dorsum of the foot. B. The deep pla...ntar fascia consists of the thick plantar aponeurosis and the thinner medial and lateral plantar fascia. Thinner parts of the plantar fascia have been removed, revealing the plantar digital vessels and nerves. C. The bones and muscles of the foot are surrounded by the deep dorsal and plantar fascia. A large central and smaller medial and lateral compartments of the sole are created by intermuscular septa that extend deeply from the plantar aponeurosis.

19.01.2022 Happy Saturday !

19.01.2022 TIGHT MUSCLES THAT MAY BE THE CAUSE OF LATERAL PELVIC TILT There are several kinds of pelvis tilts that are unhealthy for our body: 1. There is the anterio...r pelvic tilt, where the front of the pelvis is tilted downwards. 2. There is also the posterior pelvic tilt, which is the opposite of the anterior pelvic tilt, where the front of the pelvis is tilted upwards. However, the lateral pelvic tilt is unique, in that the pelvis is tilted to the side where one side will be higher than the other. Symptoms of a Lateral Pelvic Tilt Other than one hip being higher than the other, the presence of a lateral pelvic tilt can have a drastic chain effect which reverberates not only from the pelvis downwards, but also up to the shoulders. Uneven Hips This is the obvious symptom. Now that we have briefly discussed what a lateral pelvic tilt, we now know that this is a tell-tale sign of its presence. Uneven Shoulders From the image above, you will see how the hip which is higher will usually result in the shoulder on the same side, being lower than the other side. This can cause someone to notice or think that they have uneven shoulders, when in fact it is a problem that stems from having a lateral pelvic tilt. Leg Length Differences Someone with a lateral pelvic tilt may think they have one leg longer than the other, or one leg shorter than the other. However, this is a myth as it is the tilt in the pelvis which makes it feel like the hip that is lower down is longer because the other leg doesn’t reach the ground when you stand. There are such things as true differences in leg length but most of the cases are misdiagnosed. The truth is that uneven hips creates this illusion. The best way to rule out a true leg length difference is to measure both legs. If you do have a true leg length discrepancy, then it is unlikely that these exercises I am about to discuss will be of use to you. Leg Rotation You can see from the diagram that the bones of the leg usually rotate internally as a result of a lateral pelvic tilt. What’s not to be ruled out, is that the internal rotation of all these bones could also be the cause of the lateral pelvic tilt. If it is the cause, then it starts all the way down at the foot. Typically, one foot will be pronated where the ankle is rolled inward, this could be a flat foot or a collapsed arch. When one foot becomes pronated, the shin bones and the femur rotate inward and the hip will drop. Causes of a Lateral pelvic tilt a) Muscular imbalances: (Sagittal plane) A Lateral pelvic tilt can result from an imbalance between the Quadratus Lumborum, Adductors and Glute medius muscle. Other muscles involved: Obliques, Tensor fascia latae b) Sub-optimal habits: Do you lean on one leg? Do you sit more on one butt cheek than other other? Do you always sleep on the same side? If you do, then you have postural habits that may encourage the tilting of the pelvis! c) Neurological conditions Any condition that impacts the nerves that supply the control of the pelvic musculature may result in a laterally tilted pelvis. (The superior gluteal nerve supplies the glute medius) How to Fix a Lateral Pelvic Tilt There are a couple of angles that can be taken to fix a lateral pelvic tilt. The first is to fix the flat feet (if you have them) and the other is to correct any muscle imbalances that may have developed that causes your body to hold onto the lateral pelvic tilt position - massage and proper exercise. The final step is to address the bad posture that causes the problem in the first place.

17.01.2022 POOR POSTURE MIGHT BE THE CAUSE OF EXHAUSTION, PAIN AND INDIGESTION This is all important because chronic poor posture can lead to low energy. Muscle fibres ...become shorter and contracted. The body automatically uses energy to maintain the contraction in the shortened fibres. At times this can lead to chronic fatigue, headaches, unexplained aches and pains throughout the body and occasionally digestive problems. Long term rounded shoulders create compression through the lungs and could lead to habitual shallow breathing. This restricts oxygen distribution in the body, and can also leave us vulnerable to infections as we’re not doing deep breathing that can cleanse the lungs. The knock-on effect of compression through the body can generate a slow and sluggish digestive system and increasing fatigue. While the tight, short muscles burn up energy, the weak, long muscles don’t ‘fire’ properly. These weak muscles must re-establish both their strength and nervous system responses to regain their functionality.

17.01.2022 I often get this answer, and agreed.. the two are VERY different. YOU make YOUR view on the difference. Mat classes are available by a booking in system & THE 1ST ONE IS FREE ! CLASSES ARE TUROSS HEAD @ Kyla Hall, each Tuesday @ 11am and, Wednesday @ 4pm. DALMENY @ Community Hall , each Tuesday & Friday @ 9am.... BERMAGUI @ Community Hall , each Friday @ 11am. MORUYA , @ the CWA Hall, each Wednesday @ 9am. Please msg me for further information if required. Systems are in place to ensure that we are Covid safe & moving safely. If you would like to attend please msg me, call or email to book in as we are restricted by numbers . Let's keep moving, grooving, breathing, keep doing what is good for OUR BODY!

17.01.2022 Shall fine tune it, and there is more to come re: our golfing friends

11.01.2022 Just a reminder for our Bermagui class. Next week our class will be on Thursday 29th October @ 1pm, same place. I can't make it on the Friday and don't want you to miss out! After that we are smooth sailing at our usual Friday's 11am. Enjoy this beautiful south coast sunshine!

10.01.2022 A lot of people get pain on the down side hip when laying on their side. In my experience, this is most often caused by adhesions around the greater trochanter.... It serves as an attachment point for several muscles and is prone to a lot of restriction. While it won't clear the adhesions, rolling on a lacrosse ball AROUND the trochanter, but not on it, can soften things up enough to help. See more

08.01.2022 With the end of the year looming yes, can you believe it ! What a ride it has been. It has been a year where compassion, kindness, understanding and respect needed a little highlighting, not just for 2020 but for good. This year has seen a bigger than average rise in people wanting to start, resume or try out a new exercise program. Pilates is the perfect cross train for any athlete, it is perfect for ANY BODY and EVERYBODY. Challenging you from the crown of your head thro...ugh to the soles of your feet, it is holistic. So that you can go about your day to day life, enjoying just what YOU want to do, learning to move safely, getting stronger ,longer & more flexible. No better time than now! So...with all that in mind...CROSSFOOT PILATES now has Gift Voucher's for that special someone in your life. Vouchers last for 12 months, and you can decide what YOU would like to give to that special person See more

08.01.2022 PILATES for RUNNERS

07.01.2022 Beautiful work to aspire to, a lovely combo...next class ?

06.01.2022 Information on the Supraspinatus Tear....

04.01.2022 I simply can't get enough of anatomy education, soooooo super interesting

01.01.2022 Super interesting !