Fitness By Physio in Melbourne, Victoria, Australia | Gym/Physical fitness centre

Fitness By Physio

Locality: Melbourne, Victoria, Australia

Address: 295 Point Nepean Road 3936 Melbourne, VIC, Australia

Website: https://www.fitnessbyphysio.com.au

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25.01.2022 Day 25: Pullover In keeping with picking exercises that can be done from home and suited to every skill level, enter the pullover. How good is being horizontal. Lying down and exercising is a great combo, especially towards the end of a hard session. Do a set, then close your eyes and kick back on the hard floor for your rest period. ... Not only that, but this exercise is easy to do. Remember, easy doesn’t mean ineffective. Simple is good. Not only that (again), but this exercise feels good. You’ll feel a nice stretching feeling through your rib cage and triceps. Pullovers will strengthen core, triceps, pecs, lats and improve overhead mobility. So, lie on your back, grab the end of a dumbbell (or anything), stick your chest out, engage your core and slowly lower the weight as far as you feel comfortable. Don’t go too far on the first rep because the transition from lowering to raising is the hardest part. Go deeper with each rep until you find the sweet spot for you. Let’s go 3x10.

24.01.2022 Day 16: Bird Dog Hold People always want core exercises in their program. No matter how many times I try to explain that all exercises train your core, people still want specific core exercises. The truth is, the best core exercises are deadlifts, squats, push-ups, pull-ups and basically all the major compound lifts. ... Don’t get me wrong, I think there is certainly value in bird-dog, but maybe not for the reasons that you want them to be (it certainly won’t get you that elusive six-pack or tone your stomach, whatever that even means). - It’s a good exercise to practice core stability (keeping your trunk stabilised while your limbs move). - It’s a good exercise for clients who are shit-scared to move due to lower back pain. Getting someone moving who has disabling lower back pain is a powerful tool. This exercise is challenging, takes focus and can be used to gain confidence in the body again. - It’s a good exercise to build overhead shoulder mobility/strength - It’s a good coordination exercise (try it lol) Be wary of technique gurus, especially those that try and get your spine in the perfect posture and activate all the correct muscles. There is no perfect posture, everyone’s spine is different. When your limbs move, your muscles activate. That’s how muscles work. So here’s how to do it: 1. Start on your hands and knees with a straight line from head to butt (don’t look forward, look down). 2. Straighten your right leg and left arm together while minimising movement in your trunk (it will move a bit, it’s ok), hold for 10s, repeat the other side. Let’s go 10x10s holds, rest as needed, then do it again (x2)

22.01.2022 Day 29: Sit Ups But aren’t sit ups bad for your back? Nope. I think they cop a bad rap for a few reasons. ... 1. It’s a flexion exercise (flexion basically means spine bending forward). Some trainers and physios warn away from flexion. It’s the elusive movement that can cause injuries and must be avoided. Flexion isn’t bad for you. Ever done a yoga class without flexing? There goes the majority of the session. Touch your toes, all good. Put your shoes and socks on, all good. Sit in a slouched position, all good. Flexion isn’t bad for you. 2. Personal circumstances and blaming. Squats hurt my knees and therefore squats are bad for knees. The reality is, there’s something going on in your knees and squats are showing you that. There’s nothing wrong with squats, it’s your knees. Running hurts my hips and therefore running is bad. Once again, nothing wrong with running, most certainly something going on in your hips, probably from doing too much too soon. The too much too soon law needs to be applied to all exercises. Will bench pressing 100kg cause a shoulder injury? - For a cross fitter who’s been training for years and has built up to 100kg, not likely. - For your average gym dude who can bench 80kg but is peer pressured to give 100kg a go, maybe. - For an inactive person who hasn’t exercised for years and tries to bench 100kg after few beers, most likely. Sit ups aren’t bad for backs. Some people just can’t do them due to their personal circumstances (previous back injury or something) or they do too much. That same logic can be applied with every exercise. Doesn’t mean that exercise is bad just because it hurts a particular person. Yes, sit ups place strain on your back, but so does nearly every other bloody exercise. The right amount of strain makes the body more resilient. That’s what exercise is all about. Tuck your feet under a bench to make it easier. Add some weight to make it harder. It’s a curling motion, you don’t have to keep your back straight in this one. If you can’t do them due to personal circumstances, then today you can do birddog :) Let’s do 3x10

21.01.2022 Day 20: Lumbar Rotation It’s Sunday. A day to take the foot off the accelerator, to drop back a gear, do something fun and recharge before another week begins. So, let’s get supine and stretch the infamous lower back. ... 10 seconds each side. Bonus part to the exercise is stay on on the floor after the stretch and do nothing. Feel the weight of gravity and just relax. Enjoy your day

19.01.2022 Day 26: Twisties Super simple today. My favourite warm up (and snack). I do this before every physical activity. It feels bloody awesome and gets everything moving. ... Chuck this into your warm up routine and do it before everything. Short and sweet. Let’s go 20 twisties.

17.01.2022 Day 18: Step Up A simple and effective exercise to improve your balance, strengthen your quads, hammies, glutes and core. Not to mention, if you can hold some serious weight, your upper body too. Most people have a step at home or something that can act as one. ... To make it easier, lower the step height, decrease weight and hold on (wall or pole). To make it harder, increase the step height and increase the weight. The beauty of this exercise is that it can be modified for everyone. If you’re 80 years old, use the front porch step with a rail to hold on. If you’re a young gun hiker, use a 40cm step with heavy dumbbells or a heavy backpack of your goal. You should be able to achieve fatigue in your quads by keeping the foot planted for the entire set (the number one mistake is taking it off between reps, keep it bloody planted). Coaching: 1. Plant your foot 2. Step up and stand tall (lock in knee and hip). Let’s go 3x15 each side.

16.01.2022 Day 24: Walking Lunges I hate this exercise. I have to force myself to do them. I hate them because when done with a heavy load and until fatigue, they induce mental and physical suffering. But boy oh boy, that suffering is worth the pain, which I why I still do them. They are damn good for your balance, core muscle endurance and lower limb muscle endurance (not going to list all the muscles, because a) you don’t really care, and b) it’s pretty much all of them, but mainly s...lams quads and glutes as you’ll soon come to learn). Let’s go 3x20 steps. Remember a dumbbell isn’t magical. It’s just a conveniently shaped heavy thing. Get a backpack and fill it with sand or bricks or whatever. Same shit different shovel.

07.01.2022 Day 27: Single Arm Curl and Press Time poor on a Sunday, but still want to do at least one exercise?Then pick an exercise that does three exercises in one and cardio as well. Single arm squat, curl and press. ... Not only will you strengthen a whole bunch of muscles in the body at the same time, but as a consequence, you’ll work your cardiovascular system to the point where you get puffed (as your body is trying to get rid of an accumulation of bi-products and get more oxygen in). So think of it as lifting weights and cardio at the same time. Not really, but sort of it. It’s good for you, really good. Anyway, when you’re time poor, just do this one. You can do the exercise with speed as a clean and press motion, but today I’ve done it separating the movements into each part for those who aren’t confident moving fast with weights. Let’s go 3x10 each side, resting only as needed between sides.

05.01.2022 Day 23: Skipping Here’s a gift to your future self. When you get old (and you will, unless medical technology finds a way to stop biological ageing (which they might), your bones lose bone density. ... This increases the risk of a fracture from a fall. You might think, having a fall is no big deal. Oh, but it is. A study titled Mortality after osteoporotic hip fracture: incidence, trends, and associated factors states, During 19992015, in our hospital, there were a total of 3992 patients admitted due to osteoporotic hip fracture. Out of these 3992 patients, 3109 patients (77.9%) were women with an average age of 84.47 years and 803 (22.1%) were men with an average age of 81.64 years. The cumulative incidence of mortality was 69.38%. The cumulative mortality rate for 12 months was 33%. Yep, you read that right. 1 in 3 people died within 12 months of having a hip fracture. One of the main reasons is, some people never regain their strength to be able to walk again. They are therefore confined to a wheelchair, are forced to move to a nursing home and are now susceptible to secondary illnesses from deterioration. So, what we can we do about it? A paragraph from osteoporosis.org.au states, Regular physical activity and exercise is recognised as one of the most effective lifestyle strategies to maximise peak bone mass and to reduce the risk of fractures later in life. Regular weight-bearing exercise and progressive resistance training can increase bone density and prevent bone loss associated with menopause and ageing. High challenging balance and mobility training is also effective for improving balance, gait and co-ordination, which can reduce the risk of falling. Exercise can also help speed rehabilitation following a fracture. One of the recommended osteogenic exercises is skipping. So, no more reading, today we skip. If you don’t have a rope, jump on the spot. Lets’ go 3x 50 jumps. References in comments.

05.01.2022 Day 17: Ultimate Butt Burner It’s not called that. It’s called standing hip abduction. But the former describes it better. This exercise will set your gluteus medius on fire. Your gluteus medius is your lateral glute muscle (yes, there are more than one glutezzz). For the interested playing at home, the primary functions of the gluteus medius muscle are to abduct the thigh (open chain) and contralateral pelvic hitch on fixed a thigh (closed chain). That should mean absolute...ly nothing to you, but I thought I’d put it out there. For those who don’t give a about anatomy, your gluteus medius muscle works to keep your pelvis stable when you’re standing/moving on one leg. Meaning that, if your gluteus medius is very weak, your hip will translate to the side when you stand on that same leg. Think of a supermodel doing that weird supermodel walk where their hips move like 20cm in each direction every step they take. That’s an exaggerated version of what I’m talking about. When you see a runner with a weak glute med, their hip will translate laterally when they take full weight onto that side. This is not only terribly inefficient, but also could be a risk factor for injury. In the physio world, glute med is blamed for a whole bunch of shit. So if I was you, I’d get onto these as a prophylactic measure. Here’s how to do them the awesome way. I put my clients through this method and our friendship becomes compromised. - Position a band around the top of your knees (heavier the better) - Hands on hips - Ever to slightly bend knee and stick butt back - Don’t move any other part of your body except the swing leg (cheaters use trunk movement) - Here’s the key, there’s no rest between sides or sets. It’s one big mega-set. - Do 20 reps on the right, then 20 on the left, and keep repeating until your side butt muscle is on fire. - Usually you’ll get 20 the first round, then 15ish, then 10ish, then 0. Disclaimer, set butt on fire at own risk. If you’re not super fit or haven’t done it before, don’t hammer yourself. Just go until you feel mild fatigue. If you don’t have a band, do it without or get creative. Maybe an old bike tyre tube?

05.01.2022 Day 28: Sit to Stand Do you feel like you suck at squats? Don’t worry, you can’t be good at everything. I’ve got no doubt you could improve your squat technique with practice. You could watch any of the 100000 overly complicated YouTube videos on how to squat properly (whatever that even means). ... But let’s say you’re one of those people that really can’t be bothered doing that. Let’s say you don’t give too many ’s about becoming a competent squatter because you’ve got other things going on in your life such as work, kids and other hobbies etc, but know that you should be doing at least something. My advice to you is, sit and stand off a chair. That’s it. Basically works the same muscles as a squat, can be made harder by holding weight and made easier by raising the chair height. Exercise really isn’t that complicated. Simple doesn’t mean ineffective. Let’s go 3x20

04.01.2022 Day 22: Single Leg Squat off Step Holy fuckamoly, what an exercise. It will train your balance, hip/knee/ankle mobility (depending how deep you go) and strengthen your core/pretty much every bloody muscle in your leg. ... If you think or feel that one leg is stronger than the other, do this. If you’ve had a lower limb injury before, do this. If you want an exercise in your program that can fatigue legs without needing to use a heavy weight, do this. If you train from home with minimal equipment, do this. If your balance sucks, do this. If you’re a athlete, do this. If you’re not an athlete, do this. Just do it. Coaching: 1. Initiate the movement with hips back, then squat down as far as comfortable 2. Keep your chest up Go deeper and add weight to make harder and vice versa to make easier. Let’s go 3x10 each leg.

02.01.2022 Day 21: Overhead Press Time to build some robust shoulders. A common injury I see as a physio is when people try to lift something overhead that’s too heavy for them (usually a weekend project). The most common shoulder injury from lifting something too heavy is a rotator cuff strain/tear. They suck. They hurt. They take ages to get better. You don’t want one. ... So here’s some stupidly simple advice: 1. Don’t lift things that are too heavy for YOU. That might be 100kg for a concreter and 5kg for an office worker. Know your limits. If you don’t exercise and haven’t lifted anything heavier than the milk carton for while, don’t go lifting heavy furniture on the weekend and think, I’ll be right. Your muscles don’t care about your pride. 2. Get stronger so that you can lift heavy things and not get injured. That’s why weights are so bloody good. You can build them up slowly and safely, kg by kg to build a strong and resilient body. Overhead press is a brilliant exercise to do just that. Builds shoulder and core muscles (most people don’t know, but it’s a dammmmn good core exercise). Coaching: - Engage your core and maintain a rigid trunk. - Push overhead (that’s it lol). It ain’t rocket science (although some people make it out to be). Let’s go 3x10. Remember, start light, build up slowly, Rome wasn’t build in a day.

01.01.2022 Day 19: Chest Press How could I not include one of the most popular and performed exercises on the planet, chest press. It should be a staple in everyone’s program. According to wikipedia as of 2020, the world record bench press without any equipment ('raw') was set by American Julius Maddox at 349 kg (770 lb). ... Daymmm. It’s a brilliant exercise to build upper body strength and lay down some priceless muscle tissue in the chest, tris and shoulders. It is highly likely most of us reading this will not accomplish such a feat. And if you’re not trying to break a world record, why would we want to? When you are pushing your body to the max, injuries can happen. You don’t have to push yourself to the max to benefit from exercise. Sub-maximal exercise is damn good for you. Don’t ever feel that if you’re not pushing yourself to the max that you aren’t benefiting from exercise. So how do you know when to stop? In the coaching world, we use the term RIR (reps in reserve). For example, 2 RIR means stopping 2 reps short of failure. When you feel that you only have 2 reps left in the tank, the set is done. So, let’s go 3x10 with 2 RIR. For those at home without weights to accomplish 2RIR, just use whatever you can find for weights at do 3x15. It’s about maintaining a habit.