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25.01.2022 Self-massage through the use of foam rollers and massage balls are something thats utilised regularly to aid in aches and pains from our usual gym or outdoor based training. The same principle can be applied to days spend at the snow. Think of how many hours your body spends absorbing the impacts of the uneven terrain, landing that jump or carving down that run? Next time you head to the snow, pack small ball to benefit from self massage. It can be as simple as a gol...f ball or tennis ball (or a massage ball can usually be picked up for under $10). Using them at the end of a long day can be as quick as a few minutes - giving you relief to spend the next day on the slopes...with a few less aches. ________________________ #snow #selfmassage #snowrecovery #snow2020 #musclerecovery #massageball See more
25.01.2022 NEWS FLASH! Catch us tonight on Channel 10 at 6:17PM & tune in tomorrow LIVE at 10:22AM on Today Extra!
25.01.2022 Strength: the muscles often forgotten! A well-rounded program for building strength for the snow will incorporate a number of elements. Often forgotten about is the strength of the muscles above the hips: our trunk and upper body. Having adequate strength to push yourself up after falls (or after strapping boots into bindings for you beginner snowboarders after getting off the lift!) ... Here are 3 exercises which nicely incorporate strengthening both of these areas: Plank with a walk out Side plank (hold) Push up to prone hold Got questions? Send us a message! ________________________ #snowsports #skiing #snowboarding #strengtheningfortheslopes #snowstrength #snowprehab #injuryprevention #snowlife #corestrength #upperbodystrength #snowtraining
25.01.2022 ________________________ Welcome to part four of learning how to do a handstand! Part four is all about learning to do a handstand correctly against a wall. ... Most people will opt to try a handstand with their back against the wall. The reason that this isnt ideal is that it is difficult to reach the correct alignment of the joints in a vertical position. When this is transferred into a free standing handstand, the result is often very piked (with your bottom sticking out) or arched (like a banana shape). Try and get your whole body flat against the wall. Once you feel confident doing this move about 10cm away (or a foot length) and touch only the end of your toes on the wall whilst maintaining a straight alignment with the rest of your body. You may try just having one foot on the wall at a time or even taking both off the wall (with the comfort of knowing the wall is nearby). As always, make sure you have a clear space beside and in front of you so you can maintain a safe exit plan at any stage if necessary. ________________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Until then, happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself
24.01.2022 PART THREE Welcome to part three of learning how to do a handstand! Part three is all about about learning how to fall and this is the most important step in learning how to do a handstand. If you can do a cartwheel - you have more or less got this part covered! But if youre still unsure - try these drills to help give you confidence of getting out of a handstand if you get into some trouble. ________________________... Guide on How to do a cartwheel: https://m.youtube.com/watch?v=8yt0EDoK7nA _________________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Until then, happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself
24.01.2022 Did you join us for our 30 minute @lendlease live workout this week? We always focus on correct technique so you can get the most out of your workouts whilst remaining injury free. Come join us next Thursday @ 1PM! ... ________________________ #30minuteworkout #lendlease #live #exercise #exerciseright #exerciseismedicine See more
22.01.2022 Did you join us for our @lendlease Healthy Habits workout last week? Weve got more coming your way mixing upper body, lower body, core and now boxing workouts! (All from the comfort of your own home of course). Progressions and regressions to suit everyone with the ability to chat to us live if you have questions. ... See you this Thursday at 1PM! ________________________ #lendlease #healthyhabits #homeworkout #30minuteworkout #HIIT #progressions #regressions #exerciseismedicine #exercise #exercisephysiology
22.01.2022 Are you joining us tomorrow for our 30 minute @lendlease live workout? See you @1PM! ________________________ #Lendlease #30minuteworkout #healthyhabits #baranagroo #exercise #exerciselab #exercise #exerciseismedicine
22.01.2022 LENDLEASE LIVE #7! Did you join us last Thursday for our 30 minute workout? See you this Thursday at 1PM to work up a sweat! ... ________________________ #30minuteworkout #Lendlease #liveworkout #progressions #regressions #healthyhabits
21.01.2022 PART ONE Welcome to part one of learning how to do a handstand! Part one is all about learning to hold your own body weight, whilst allowing your brain to get used to the new orientation of being upside-down. ... Please note I have added books to my chair, to give myself some extra height. This can be useful if you have poor hamstring flexibility, but also helps your hips sit in the correct position more easily. The height should be between hip and mid-thigh height. Please do not go any higher then this. ________________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Until then, happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself
21.01.2022 Do you have a daily routine whilst youre working from home? ________________________ Creating a daily routine is really important especially when you have more freedom of choice at home. Its important to create a healthy balance to make sure youre getting in the hours you need to for work whilst still making time to rest and relax.... Daily routines can: Increase productivity, Instil positive habits (minimise negative behaviours), reduce procrastination and save us time our most valuable resource. Keep it simple to start. - Plan a time you will start and finish work (to avoid working more hours than you should) - Set aside a reasonable amount of time to have a break and go outside. - Prioritize your health both mental or physical. Go for a walk, do meditation, do some air squats in your loungeroom. Make sure you get up and move. - Set a bedtime Its easy to get caught up binge watching Netflix, but make sure you set a time to be in bed and stick to it. Your tomorrow self will thank you. Whats your daily routine to keep you on track to success? ____________ #dailyroutine #exerciseismedicine #healthyhabits
20.01.2022 WE WANT YOU TO BE PART OF THE CHANGE. https://www.thepushupchallenge.com.au/te/12974-exercise-lab OR simply search Exercise Lab on the Push For Better website ... Password to join: barangaroo ________________________. Starting on May 11th 2020, Exercise Lab endeavour to raise awareness for the #pushforbetter mental health campaign and we want YOU to be a part of our team. Although of course youre welcome to donate, we are passionate about raising awareness within our community and their families. So instead, all we are asking for your community spirit. Please join our team in working towards making us a healthier and stronger community - both & Pip & Rach ________________________ Barangaroo Orthopaedic & Sports Injury Clinic The Streets of Barangaroo ________________________ #pushforbetter #mentalhealthawareness #mentalhealth #barangaroo #community #teamspirit
20.01.2022 Over the past few months we have been getting some extra sunshine whilst doing our exercise sessions in the park! We have had an absolute blast seeing some extra sunshine, but are thrilled to announce we have returned to the Barangaroo clinic. Still working from home? No worries! Telehealth conferencing sessions are still be available. We looking forward to helping each and every one of you continue to work towards your goals!... ________________________ #covid19 #returntowork #exercise #exerciseismedicine See more
20.01.2022 When programming for the snow, its important to understand that we require 3 important elements: strength, power and muscular endurance (which we will cover later). Strength is the first component to build. As mentioned earlier, unilateral (or single leg training) is important for snow sports due to the frequent dynamic shift in pressure between feet. Single leg squat and the lunge are two fantastic compound exercises which utilise the same larger muscle groups used in bot...h skiing and snowboarding. Increasing strength can have a direct relation to increase in performance, decrease in fatigue and a decreased injury risk. Once a good base level of strength has been developed, you can begin to build your lower limb power. Jumping based movements will not only be beneficial for jumps on the snow, but will better prepare your joints to correctly absorb and manage uneven terrain particularly off piste. Because of this, both bilateral and unilateral movements such as the counter movement jump and jumping lunge are important considerations. Questions about how to better prepare for the snow this season? Send us a message, wed love to help! ________________________ #snowsports #snowboarding #skiing #snowtraining #snow #injuryprevention #snowlife #strengthandpower #lowerlimbstrength #lowerlimbpower
20.01.2022 Heres a small snippet of our @lendlease live session #4! Thursday was all about glutes and abs. Our sessions aim to cater to every level, offering regressions and progressions for each exercise we do. Are you struggling to progress your workouts? Send us a message! ________________________... #healthyhabits #liveworkout #lendlease #exerciseismedicine See more
19.01.2022 Building strong muscular endurance is integral to ensure both enjoyment on the snow all day long and reduce risk of injury (as injury can often occur when we are both mentally and physically tired!). Exercise programs composed of high repetitions, with short rest breaks is a great way to build this endurance. Grab a timer and try the workout below: For each exercise complete 45 seconds on each leg followed by a 20 second rest after each round. Complete 6 rounds in total. This... will take you 20 minutes to complete. Good luck! Clockwork lunges Lateral squats Calf raises Glute drive ________________________ #snowstrength #buildingstrengthfortheslopes #buildingstrengthforthesnow #injuryprevention #snow2020 #snowready #snowlife #muscularendurance
18.01.2022 T-30 minutes until our @lendlease live workout. Give yourself a 30 minute break to switch off from work and give your mind and body some love. See you all soon! ________________________ #lendlease #liveworkout #healthyhabits #exerciseismedicine
18.01.2022 Last week we said goodbye to the beautiful Stella as she embarks on her next chapter moving to the Philippines! Thank you for always bringing such a positive energy to your sessions - it was always a pleasure having you in the clinic! We will certainly miss your bright smile (and your photos of your doggo Bruce!). Looking forward to continuing your sessions over Telehealth! @sgemps ____________
17.01.2022 - Unilateral muscular imbalances - We understand that bodies aren't symmetrical! However there is an appropriate amount of balance that the body requires to operate functionally and efficiently without incurring injuries or dysfunctional movement patterns over long periods of time. Muscle imbalances occur when certain muscles become overused and less active muscles become underutilised. This results in altered musculoskeletal positioning, altered movement and reduced effi...ciency in biomechanics. This will often manifest in injuries - either up or down the chain in other muscles or structures, decrease mobility, decrease in biomechanical efficiency and decreased performance. Normal Peak strength difference between right and left side is 5-6%. For exmaple; commonly, we see clients who have a dominance in one leg, which results in an altered movement patterns and manifests in lower back pain. Or, clients who use one hand for repetitive movements at work, such as a builder using powertools, which can result in shoulder pain. Understanding where the imbalance in the chain lays is important to addressing the overall imbalance of the limb. This is where effective programing tools such as unilateral training is particularly important in rehabilitation following injury, and in correcting existing muscular imbalances due to limb dominance. __________ #unilateralimbalances #unilateraltraining #understandingyourbody #AxIT #lowerlimb #upperlimb #peakforce #rateofforcedevelopment
17.01.2022 - Objective data - Keeping a record of objective data related to your training is an important aspect in understanding your progress. Objective measurements allow affective programing to identify strengths and weaknesses accordingly, in order to pursue a goal. Objective data can come in many forms. It may be as comprehensive as utilising your smartwatch data, our AxIT testing sytem to identify muscular imbalances, marking the frequency of exercise completed on your calendar... or recording your distance run week on week. Regardless of what you're measuring, it's an important tool to help keeo you accountable. Photos above: AxIT testing system being used for a shoulder assessment - measuring peak force and rate of force development in shoulder extension. __________ #objectivedata #data #sportsscience #accountability
16.01.2022 THE REASON FOR RETRACTION ________________________ Retraction work is an important component to be mindful of in your programming - particularly for those of us who have a desk job. Retraction exercises help to balance out the natural anterior:posterior muscle imbalance (or chest: to back) that we have as human beings. This plays an inter grail role in the health of our shoulders in particular - also aiding in good spinal posture. ... Heres 3 tests you can try either home, a park or in the gym: 1 Australian pull up/inverted pull up - start with your shoulders directly under the bar, keeping a straight line between your knees and shoulders (avoid saggy hips). Squeezing your shoulder blades together, pull your chest towards the bar, keeping your elbows close to your body. 2 Scapula squeeze - with hands on a bench or floor shoulder width apart - squeeze your shoulder blades together bringing your chest towards your hands, then push away - returning to your starting position. Spine should stay neutral (avoid arching youre back) 3 Plank with a row - start in a plan position with your back parallel to the floor. Feet should be at least shoulder width apart. Maintaining stability in your back and hips, row your elbow up toward the sky (as shown). Keep your arm close to your body. ________________________ #shoulderhealth #strongshoulders #retraction #healthyshoulders #exercise #exerciseismedicine #homeexercise #homeworkout
16.01.2022 Okay team Exercise Lab - challenge starts tomorrow! Day one - 135 push ups as a team need to be completed! Dont forget to download the app (from thepushupchallenge.com.au) and log your push ups! From there you will be able to see how the group is going, chat to other members, encourage each other and of course rouse on those who turn a blind eye a few too many days in a row! If you want to join our team - please click on the link in our bio, or go to the...pushupchallenge.com.au and search exerciselab. Secret word - barangaroo :) ________________________ #pushforbetter #mentalhealth #communityhealth #lookingoutformyneighbour #letsdothistogether See more
16.01.2022 IT'S GIVEAWAY TIME!! ______________________________________ Have we reminded you lately how much we care about you? We'd like to show our appreciation to our tribe (aka YOU) by giving away a goodie bag full of fitness & wellness products. We have teamed up with some superstars to bring you this amazing giveaway. In order to enter you must follow ALL of the accounts listed below:... @barangarooclinic @exerciselab @maximum_potential_calisthenics @the.healthymillennial @ultimateliquidchalk And then be sure to tag 3 friends in the comments. Extra entries if you re-post this to your story and tag us!* What's included in this goodie bag? You will receive a super soft & cozy t-shirt from MP Calisthenics, a hat from @exerciselab to keep the sun away, a FREE link to @the.healthymillennial 's "Nailing Your Nutrition" Ebook, & a tube of liquid chalk for all of your lifting, climbing, & workout needs! To sweeten the deal, we at Barangaroo Clinic are throwing in a heat pack from @wiliheatbags, magnesium oil spray from @sidandjac, and resistance bands! Winner will be announced next MONDAY, SEPTEMBER 14th!! Get to work, y'all! *Australian residents only
15.01.2022 PART TWO Welcome to part two of learning how to do a handstand! Part two is all about starting to gain an understanding of were vertical (or handstand) is - and increasing confidence in building that tower higher (all the way up to your toes!) Please note that again, I have added books to my chair, to give myself some extra height. So if your hamstring flexibility isnt amazing, stack some books up on a chair to help your hips sit in the correct position more easily. _..._______________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Otherwise happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself See more
14.01.2022 All I want for Christmas is... With exactly 7 weeks until Christmas (49 sleeps!), the Exercise Lab crew have been busy setting their goals to hit by the end of 2020! Goals have ranged from hitting a weekly exercise frequency, alcohol free days, getting 8 hours of sleep to running a marathon! Grab a piece of paper & write 3 things you would like to improve by the end of the year - stick it on the fridge (or let us know during your session so we can add it to our tree). What ...do you want for Christmas? ________________________________________ #alliwantforchristmas #2020goals #exerciselab #traininggoals #healthylifestyle
13.01.2022 CHALLENGE SERIES Who wants to learn a handstand? Introducing our handstand challenge series. Coming soon - 6 simple steps to learning a handstand or improving your exisiting one! Are you up for the challenge? ... #handstandchallenge #learningnewskills #newchallenges
12.01.2022 ________________________ Welcome to part five of learning how to do a handstand! Part five is about continuing to find the point of balance and handstand, without the use of a wall or chair. ... Bunny hop - performing a bunny hop is an easy way to find handstand with your centre of gravity lowered and a shorter limb length/lever (meaning less movement, making it easier to balance). Three-legged dog - helps give you confidence of getting into handstand at full range. Learning to balance in a Y position sets a good basis for any type of handstand. ________________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Until then, happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself
11.01.2022 ________________________ 80% of us will experience back pain at some point in our lives. Research shows that participating in exercise decreases your chance of back pain returning. Muscles attach to your bones and tell them how to move. Manual therapy can often give instant relief from pain. However, when muscles are tight or weak - without an exercise program that specific to you and is geared towards increasing your strength levels, reducing muscular imbalances, and decr...easing muscular tightness - often pain will return within a few days. Taking movements out of your program that cause you pain is the correct thing to do. However its important that you pin point the reason why they give you pain. Is your technique incorrect? Is there a weakness in the muscular chain? Are you activating the appropriate muscles at the appropriate times? Are you experiencing back pain? Let us help you! Send us a message or give us a call on 8599 9811. ________________________ #backhealth #backpain #backhealth #shoulderhealth # #strengthprogram #reducebackpain
10.01.2022 INTRODUCTION Welcome to learning how to do a handstand! Congrats on taking up the challenge! This is a 6 part video series (with 2 introduction videos to get you started) over 6 weeks. We will work from learning how to hold your own body weight, all the way through to a free standing handstand. Remember - go at your own pace! Theres no race and its all about self improvement. ... We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Until then, happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself
10.01.2022 NATIONAL JERSEY DAY! _______________________________ Today we are raising awareness for organ donation in Australia. Did you know that there are about 1,700 Australians currently on the waitlist to receive life saving organ transplants? It only takes a minute to reshare this post, raise awareness, or register to donate.... Which team do you prefer?? #organdonation #jerseydayau #organdonationsaveslives
10.01.2022 WHAT YOU NEED TO KNOW BEFORE YOU START Almost there! Just some housekeeping to help keep your joints safe and happy whilst learning this new skill! & then were off!... _______________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. Any questions - comment below or send us a message. Until then, happy handstanding! ________________________ #handstand #handstandchallenge #newskill #challengingmyself
10.01.2022 Often when we get pain in our shoulders, back and neck - finding the reason for discomfort can be literally a pain in the neck! Three things things to consider are Posture, programming and your body positions throughout the day. Posture - how are you standing or sitting? Do you have a forward head tilt? Are your shoulders rounded? Are you leaning towards your mouse hand or shifting your weight mostly onto one foot?... Programming - think about your own program for a second. How many exercises do you have for your posterior muscle groups (eg. rotator cuff group) versus your anterior muscles groups (eg. chest)? Are you applying at this at a 3:1 ratio? Body positions - no one posture is perfect. So simply - are you moving/changing your position every 30 minutes BEFORE the onset of pain and stiffness? Have you got questions about creating a balanced program? Send us a message so we can get you on the right track to better shoulder, neck and back health! ________________________ #scapula #shoulderblades #neckhealth #backhealth #shoulderhealth #correcttechnique #shoulderstrength #shoulderstability #correctmovement #scapulawinging #SICKscapula
10.01.2022 The brain experiences stimuli neurons fire organ (brain) converts fuel into energy energy produces waste products waste products accumulate and need to be cleared out How? - SLEEP! Wait, what? Lets back track a minute.... We all know that sleep is super important, right? But why? Brainwaves are produced by electrical pulses from neurons firing. When we are awake, their activity is fast and they work together in rhythm. When we are asleep, neuron activity slows down and they all stop firing at the same time. It is during this slower period, lack of activity means that the brain needs less oxygen to work and therefore there is reduced blood flow. As blood flows out of the brain, cerebrospinal fluid enters the brain, filling the empty spaces and washing away toxins. Because the brain needs a higher capacity of oxygen when youre awake and therefore increased blood flow - this cleaning of the brain can only be done when we are asleep. This is thought to be an important focal point in prevention and treatment of Alzheimers Disease! Go get those winks! ________________________ #sleepscience #healthybrain #sleepisessential
09.01.2022 Live workout no.3 with @lendlease this week was so much fun! Were ready to hit some glutes & core next week - See you all Thursday @ 1PM! ________________________ #lendlease #healthyhabits #exerciseismedicine
09.01.2022 Congratulations & welcome to part six - the final step in learning to do a handstand! By now, you should be feeling confident in steps 1-5 and if so, step 6 is simple! Whilst it is easier to balance in a handstand with your legs split (using as a counter balance against each other), the final step is to slowly join your legs together. This will create the end result of your ankle, knees, hips, shoulders and wrists all in a stacked, vertical alignment. ... Remember, this takes ALOT of practice and can be easier said then done. So do not be disgruntled if it takes more then a few tries! Dont forget to video yourself so you can look at what you need to work at. Are your shoulders extended into an open and extended position? Are you bringing your first leg past vertical? Congratulations on learning how to do a new skill (or refining an old one)! Remember small amounts of practice, often, is key. ________________________ We do advise that if you have any previous shoulder or wrist injuries that you do consult with us first if you have any concerns about proceeding. ________________________ #handstand #learningahandstand #howtodoahandstand #gymnastics #callisthenics #newskill #challengingmyself #upsidedown #upsidedownchallenge
09.01.2022 Working up a sweat this week with an upper body and core workout session for our @lendlease live workout! See you all at 1PM Thursday for our next session! ________________________ #lendlease #30minuteworkout #homeexercise #liveworkout
09.01.2022 - Muscular Adaptation - Have you ever wondered why some people make quicker improvements in their training than others? There is a pletha of contributing factors, including the specificity of your training program and how this relates to your overarching goal. 'SAID' principle - 'specific adaptation from imposed demand' - that is, the body making adjustments when it is placed under a stress, so it can better withstand that stress in future situations. It is for this reason ...that we must periodically adjust programs and why many people use periodisation to guide this process. Using these principles to impose graduated increases in load can assist in successful muscular adaptation, with minimal risk of overuse injury. __________ #muscularadaptation #muscularadaptationstostrengthtraining #progressiveoverload #specificity #reversibility #genetics #programming
08.01.2022 What do you do with the other 74 hours in your day? We want to help you find a little extra time for the things that matter most. ______________________________ #planning #timeefficiency #morehoursinyourday #defaultdiary
07.01.2022 Back squat, Deadlift and Bent over row ________________________ Have you taken some exercises out of your program because you are experiencing back pain? This is VERY common! Whilst this is the correct thing to do, it is important to understand why it is causing you pain, so you can correct it. Sometimes it is to do with having incorrect technique causing the wrong structures to be loaded. Below are some tips - however these are by no means an extensive list of rights and w...rongs of each movement. Back Squat Only go as low as you can control Move hips and knees at the same pace during both upwards and downwards phase Keep a neutral spine - no extra lumbar lordosis (arched lumbar spine) Drive through heels and glutes in the upwards phase of the movement. Do not create excessive forward lean of the torso. This loads the lumbar spine rather than the glutes. Deadlift Make sure youre performing a hip hinge! (Not a back bend) Drive upwards using a hip hinge movement, rather than leading with your chest and loading your lumbar spine. Bent over row Make sure (again) youre performing you are hip hinge! (Not a back bend) Keep the spine in neutral, or have a flat back, do not round the back. Do you need some pointers with your exercise technique? Are you experiencing back pain? Let us help you! Send us a message or give us a call on 8599 9811. ________________________ #backhealth #backpain #backhealth #shoulderhealth # #strengthprogram #reducebackpain
06.01.2022 ________________________ With the announcement of the snow season opening soon, its important to make sure that your body is in tip top shape before you hit the slopes. Here is the checklist that we will be covering over the coming weeks to see if youre snow ready:... Strength and Power (lower body) Muscular Endurance Agility Cardiovascular Endurance Whats your recovery like? How well do you rehydrate? How do you manage your training loads amongst time at the snow? Are you unsure about how to structure your training to be ready for the snow season? Send us a message or give us a call on 8599 9811. ________________________ #strengthfortheslopes #snowready #snow #skiing #snowboarding #injuryprevention #snowsports
05.01.2022 Good agility and lateral stability of the lower limb is very important for snow sports - particularly when we are talking about protecting your knees! Here is fantastic test to determine if you are at an increase risk of injury (particularly your knees and ankles). Instructions: on the floor, draw 2 lines spaced 40cm apart. In 30 seconds, hop as many times as you can (laterally) OVER the line (on and inside the line do NOT count). Complete on both legs - they should be wi...thin 90% (as to not be at an increased risk of injury). Normal repetitions: For males - 55 each side side For females - 41 hops each side (Gustavsson et al, 2006). ________________________ #snow #snowsports #lateralstability #injuryrisk #kneehealth #anklehealth #hoptest #snow2020 #areyouready
05.01.2022 SHOULDER STRENGTH HOME TEST ________________________ When we are spending a lot of the day being keyboard warriors, often our shoulders pay the unfortunate price and can become quite unhappy and unhealthy. Its important to understand if our shoulder health is up to scratch, or if perhaps theres a little more work to be done. Heres 3 tests you can try at home. See if you can hit these numbers, make a note on your calendar notes and test it again in 1 months time after d...oing a shoulder strengthening program. 1 Plank with opposite arm shoulder touch. Back parallel with the floor, no side to side movement with hips. Must be controlled. Try: 30 total (15 each side) 2 Push-up to prone hold. Back parallel with the floor, no side to side movement with the hips. Hands directly under shoulders. Try 20 total (10 each side) 3 Side plank with hip dip. Shoulder, hips and feet in a straight line. Feet split, elbow directly below shoulder. Move hips up and down with control. Try 40 (20 each side) ________________________ #shoulderhealth #strongshoulders #healthyshoulders #exercise #exerciseismedicine #homeexercise #homeworkout
02.01.2022 Back bend V Hip hinge ________________________ Many people dont realise it, but often lower back pain can stem from doing common day to day movements incorrectly - in a repetitive manner. More often than not, this movement is a back bend. Whats a back bend? When you bend your back (eg. Picking up your child), causing the load or force to be transferred through the lumber spine through a sheer force (instead of a compression force) This is not in the manner our spine... is built to undertake load effectively. Unfortunately structures such as our discs and ligaments are often pushed beyond their capacity when we bend repetitively or carry objects in this position. This can lead to pain and subsequently injury. Performing a hip hinge means that you are loading the hips rather than the spine. Because of the structure of the hips and their supporting muscles, they are designed to take higher loads then the lumbar spine, particularly when in bent over positions. Are you experiencing back pain? Let us help you! Send us a message or give us a call on 8599 9811. ________________________ #backhealth #backpain #backhealth #shoulderhealth # #strengthprogram #reducebackpain
01.01.2022 Push ups are one of those go-to exercises. Getting them right and avoiding those niggling injuries can be as simple as following these two main guidelines: Keep your arms close to your body and avoid flaring your elbows. This technique makes for happier shoulders in the long run and keeps you pushing for longer. Keep the back flat - the spine in a neutral position. That means no bananas or harbour bridges . Mix up those push ups with variations to challenge yourself and #pushforbetter ________________________ #pushups #pushforbetter #correcttechnique #shoulderhealth #neckhealth #exercise
01.01.2022 Strong and stable hips are integral to both your performance and prevention of injury on the snow. Our ankles are locked into a 90 degree position in ski & snow boots so we must find stability in our hips to provide support both up the chain into our trunk and down the chain to support our knees. Hip stability is the foundation of good lower limb strength. Glutes are the drivers for our knees and is where we can find both strength and endurance to go hard on our favour...ite run, or cruise the resort for the whole weekend. Training our glutes in a unilateral fashion is an important component in developing stability in our hips. It has a direct transfer to the slopes as we constantly shift our weight between our feet as we curve up the mountain and constantly adjust to uneven terrain. Want to improve your stability and prevent injury before hitting the slopes this season? Let us help you get ready to ride! ________________________ #strengthfortheslopes #snowready #snow #skiing #snowboarding #injuryprevention #snowsports #hipstability #healthyhips #singlelegstrength
01.01.2022 SHOULDER BLADES What are they and how should they move? The correct movement, strength and stability of the shoulder blades/Scapula are often overlooked both in programming and when determining the root of pain or injury. ... Healthy movement and adequate strength and stability of the scapula is integral in maintaining healthy shoulder, neck and spine health. Often poor scapula health is result of poor posture, long periods of desk work, over training the chest and under training the posterior chain. Try taking a 10 second video recording of your back (with no shirt on) doing movements such as taking your arms above your head and doing pushing and retraction movements like in the video above. Do your shoulder blades move evenly? Do they sit flat on your back or do they wing? If you have questions or you think something doesnt look quite right, send us a message - were happy to help! ________________________ #scapula #shoulderblades #shoulderhealth #correcttechnique #shoulderstrength #shoulderstability #correctmovement #scapulawinging #SICKscapula
