The Functional Movement Club in Brookvale, New South Wales, Australia | Physical therapist

The Functional Movement Club

Locality: Brookvale, New South Wales, Australia

Phone: +61 2 8060 9407

Address: Suite 211/658 Pittwater Rd 2100 Brookvale, NSW, Australia

Website: https://www.functionalmovementclub.com

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• Medical and health
• Physical therapist
• Chiropractor

25.01.2022 FIND YOUR FLOW Dr. Csikszentmihalyi describes flow as having eight characteristics: 1. Absolute concentration.... 2. Total focus on goals. 3. The sense that time is either speeding up or slowing down. 4. A feeling of reward from the experience. 5. A sense of effortlessness. 6. The experience is challenging, but not overly so. 7. Your actions almost seem to be happening on their own. 8. You feel comfort with what you are doing. THE FOUR STAGES OF FLOW: The flow state has a predictable arc to it. 1: Struggle This is when you’re digging deep to access whatever it is that you need to reach the flow state. It could be a workout regimen, extensive research, an intense bout of brainstorming, or anything else that you are focusing on. Warning: This often feels like a struggle and, in fact, the opposite of flow. Stage 2: Relaxation This is the break you take before fully diving into flow. It is an essential step, as it keeps you from burning out over the struggle you’ve just been through. This breaka walk, some breathing, anything that helps you relaxis decidedly different from a distraction such as moving on to another task or checking sports scores. Stage 3: Flow This is the stage that Kotler describes as the superman experience. This is that flow state that hopefully you’ve experienced at various points in your life, where you’re doing your absolute best work and it almost seems to be happening automatically. Stage 4: Consolidation In this final stage you pull together everything you accomplished during the flow stage. This leads to a whole heap of happy chemicals being released. Once we start to feel flow in an experience, we are motivated to do what it takes to get more. But it’s a circular relationshipif you have motivation to accomplish a task but you have no flow, you will eventually burn out. Motivation and flow need to work together, and they must be coupled with a solid recovery protocol, like good sleep and nutrition. When have you been in flow and felt time either speed up or slow down?

25.01.2022 HOW MUCH WOULD YOU PAY FOR FREEDOM? What if you had the freedom, the flexibility, the mobility to move through your day with absolute ease? You can hit the gym, duck out for a cheeky lunchtime surf, and run after the kids - all without feeling sore and stiff.... How good does that sound? Even better what if we told you we’ve figured out a way to loosen up all your major tight spots in 10 minutes a day? If this sounds too good to be true, make sure you turn notifications on for our post because we have some exciting news dropping over the next few weeks. And it cost you less than $100 for lifetime access (including future updates).

25.01.2022 IMPROVE YOUR POSTURE, STIFF NECK AND SHOULDERS. Have you been told to foam roll out your upper back to relieve your stiff neck and shoulders? If you have (and actually tried it) I’m sure you felt some relief (for about half an hour). But, then everything felt like it tightened up again? The problem is you were only fixing half of the problem.... Foam rolling is a great way to initially release any tight areas. However, did you know, after foam rolling you should always do some movements to help the newly released muscles learn to work again properly? The open the book is a great way to open up your mid back, and get rid of a stiff neck and shoulders for much longer (progress lies in consistency after all). You should notice after this exercise you get more then a 30 min release and over time the more you do it, the longer the results will last. Have you tried the open the book exercise before? Let us know in the comments below.

25.01.2022 WE’RE HIRING: Start practicing the way you have always dreamt of. Truly making a difference to people’s lives, having the freedom to spend quality time with your patients and get to the root cause of their issue/s. We’re looking for someone to start part time, but the opportunity to expand to full time for the right person. We’ll help you grow into the practitioner you want to be.... We aren’t your typical chiropractor. We believe in 1. First moving well, then moving often. 2. A rolling stone gathers no moss and as long as you keep moving (efficiently) the body is capable of recovering from (and doing) amazing things. We offer long consult times (45 min follow ups). We have a strong emphasis on movement and helping out clients move better and feel better. Objective measures at the beginning and end of each consult to make sure we are actually helping our clients flourish. You will have time to catch up with each client, perform the manual therapy interventions needed and work out a long-term movement plan to help them reach their goals. Go through their personalised rehab plans with them in our premium gym locating inside the clinic. Being a boutique clinic allows us to offer personalised mentoring to suit your specific needs/interest. Our exercise-based sports chiro clinic in Brookvale on Sydney’s Northern Beaches with our own premium gym is looking for a Chiro who wants to feel: Well support. Understood. challenged (in a supportive way). like part of the family, proud to call yourself a Chiro. Inspired to continually improve. Not like you are coming into a job every day, but that you are coming into the clinic to treat your friends/family and get paid for passing on your knowledge and expertise. If your unhappy with your current position and are keen to make a bigger transformation to your patients’ lives. We pride ourselves on being industry leaders and constantly challenging our own belief systems to make sure we give our clients the best possible outcome. Be mindful, be strong, be you. Our Values: Curious Adaptable Robust Strong free to flourish What you will need to bring: Help continue growth of the clinic Growth mindset Leadership abilities to run the clinic whilst I am away Part time initially 1-2 afternoons/mornings per week with the opportunity to work more for the right applicant Open to new grads or recent graduates looking to up level their practice or move into a more rehab focused sports clinic If you are looking to grow into the practitioner you always dreamed of being in a supported and lifting sport rehab clinic send your resume to [email protected] or send us a DM and a video introducing yourself. Or if this post reminds you of someone make sure you tag them and let them know.

25.01.2022 DO YOU GET SHOULDER PAIN WHEN YOU LIFT YOUR ARM UP? Lifting your arms up isn’t as simple as just throwing your hand up in the air. Your should is a ball and socket joint (like a ball in a cup).... So if you get pinching or pain when you lift your hand up, it can be because your bumping the bones together. In order for your shoulder to function properly and pain free, it should rotate up at the front and down at the back. This stomps bay bones bumping into each other and saves you from pinchy or tight shoulders. This is one of our favorite exercises to help you build some awareness around what your shoulders should feel like with you lift your arm(s) up over your head. Give it a go and let us know how you find it. Give us a in the comments below or send us a DM.

24.01.2022 HOW TO FIND YOUR PERFECT POSTURE. The easiest way to work on your posture is through feel. Once you find the right posture for you everything magically feels smoother and easier. The plank is a great place to start playing around with your posture. ... Hold for as long as you can. The first thing that starts to shake and give out is where your working. If it isn’t your belly (and lets be honest it probably isn’t) then we need to change that. Try it again, this time: > Push the ground away > Tuck your ribs down as if your trying to do an ab crunch > Then let your hips down until you feel your belly begin to shake. This is your perfect posture. And, best thing is now you just need to figure out how recreate this same sensation whilst standing. When you stand up you magically feel taller don’t you? Let us know in the comments below

24.01.2022 DO YOU GET A STIFF NECK? Neck pain is one of the topics we get asked about most on social media. If you can’t twist your head to the side and get your nose past your shoulder, your neck mobility needs some work.... If your neck doesn’t move freely, it means the muscles in your neck are going to have to work to hard. They are like any other muscle in the body that when they feel overworked they become tight and give you pain. Give this test a go and see if your neck passes the test or if you need some help. Let us know with a or a in the comments below.

24.01.2022 Warwick aka The White Rhino is Mechanic who loves Crossfit. The only problem is lots of little niggles were interrupting consistency in training. He came to us after realizing he needs to move better before he moves more.... So, we helped build awareness around foundational movement patterns what he should feel and when. Because of his consistency and effort he is now hitting PBs (personal best) in the gym and is now doing exercises he previously was unable to do. Do you need help progressing towards a health and wellness goal? Let us know in the comments below, or send us a DM to find out how we can help.

23.01.2022 STOP GIVING UP THE THINGS YOU LOVE. When I was finishing up at uni, I went out to visit mum and dad. Whilst dad was climbing up the ladder to work on the greenhouse in the backyard, I noticed he was hobbling pretty badly. What’s up dad? Oh it’s just my hip it’s no good. I woke am up a couple of weeks back and went to get out of bed and my leg gave way. I couldn’t put any pressure on it.... After saying why didn’t you call me, you know that’s what I’m Gunna do for a living. He replied with, I know your busy. I didn’t wanna bother you. He explained how he went to his local GP, waited for 2 hrs. When he saw the Doc, he said I don’t know what’s going on, you’ll need an X-ray. So he went to the radiologist to get and x ray of his hip. Went back to the GP and waited another 2 hrs only to be told. Congratulations mr Stevens, you’ve got arthritis in your hip, take 2 Panadol and come back and see me when you want a hip replacement. My blood boiled this is exactly the reason I got into healthcare was to help people live a long and active life. Dad who had completed the city to surf over 10 time’s had not run since seeing the Dr. I did a bit of work on his hip, and gave him some exercises to strengthen everything up. 4 weeks later he was back running again. If he hadn’t had a son who was studying to be a chiro, he would have given up running and something that he had always loved doing. Don’t give up something you love doing until you absolutely have to. What’s the worst advice your ever gotten about your body? Let us know in the comments below.

22.01.2022 CHANGE YOUR THINKING, CHANGE YOUR RESULT. We can’t solve problems by using the same kind of thinking we used when we created them. - Albert Einstein (a pretty smart dude). Are you sick and tired of being sick and tired and dreading another week of the same aches, pains and struggles?... If you don’t want to then you don’t have to. You just have to change your way of thinking. Instead of looking at you aches and pains through the same lease and beating yourself up about not stretching enough. Why not try and look at it from a different angle? Dr. Edward de Bono came up with the concept of the six thinking hats as a tool for getting out of whatever rut of thinking you’re in. You just need to progress your thinking through these six stages (or hats). 1. White hat: info collecting phase. Your focus should be collecting all the info you need. What are some other alternatives to stretching? 2. Yellow hat: optimistic phase. Highlight the positives of your current situation. It could always be worse. 3. Black hat: identifying difficulties of the current situation. You’ll need to face what will happen if you don’t address the situation. How are you going to feel in 5 or 10 years time if you do nothing? 4. Red hat: the emotional phase. Let your feelings around the current situation come up. What does your gut say about it? You know what needs to be done. 5. Green hat. Creative mode. You looked at it analytically and emotionally, now it’s time to get creative with some solutions to your problem. Can you get more active, do more mobility? Change your style of training if your not enjoying it? 6. Blue hat: management mode. Go through the best process to solve your issue and deal with it. Now that you have a new way of thinking about your problem. What your biggest goal you want to tick off this week. Let us know in the comments below .

22.01.2022 NAIL YOUR TRAMPOLINE TECHNIQUE TO AVOID INJURIES. Trampolines would have to be one of the favourite presents going around. Especially with all the money you’ve saved this year from now being able to travel. Trampoline injuries are serious though, a large percentage of our patients in the new year come in with a trampoline related injury.... I remember growing up, my sister had had enough trampolining one day and decided (accidentally) to do a back flip off it. The only problem was she landed in the greenhouse (not the soft grass). Have a watch of the video to have perfect trampolining form and make sure you sight the dismount so you don’t end up in the greenhouse. Give us a sneaky if you may be having some trampolining fun this Chrissy break.

22.01.2022 IS YOUR SHOULDER READY FOR THE CHRISTMAS CRICKET MATCH? Just a few weeks remain until one of the biggest events on the family sporting calendar. The Christmas cricket match. ... Now is the time to start preparing your shoulder to bowl like @brettlee_58 or throw down the stumps like @rickyponting. Make sure you don’t do your shoulder with this quick and simple exercise. Let us know in the comments below how many you can toss and catch without dropping.

21.01.2022 DON’T LET A SNEAKY COUCH NAP RUIN YOUR CHRISTMAS. You’ve just finished a massive Christmas lunch, your rest and digest system has just kicked in. You lay down on the couch to let your lunch settle so that you can fit in another round at dinner and you nod off.... I’m just going to rest my eyes. Then bam you wake up with a stiff neck. Don’t let it ruin the rest of your Christmas. Get stuck into it now or a ave this little neck exercise for later. Let us know if the comments below if you’ve ever slept on the couch and woken up with a stiff, sore neck.

21.01.2022 I NEED HELP SWITCHING ON MY GLUTES. Truth be told if you are walking around, your Glutes switch on. The problem is you probably aren’t using the right glutes at the right times.... If your hips are starting from a crappy position, odds are you are using crappy movement patterns. If you are really tight through the fronts of your legs your hips will point down rather than forwards (commonly referred to as anterior pelvic tilt). If this is the case your brain will use your Glute max (biggest Glute muscle) to open up your hips and get the back pointing straight ahead. The only problem with this is that the glute max is a hip opener (extension) and whenever your squat (or sit in a chair, or jump in the car to drive, crouch to pick up something) you are closing them down (flexion). You can’t use your Glute max to both open and close your hips, so you begin to flex through your lower back. Your lower back is made to be stable not generate movement and hence why it becomes tight and painful. It’s doing a job it’s not really good at, and working harder than it should. So instead of doing more Glute activion exercises why not try to incorporate more glute Med movement patterning into your routine? (Check out our last past for a simple and quick video of how to do this) Hands up if you’ve tried Glute activation exercises only to be disappointed with the results?

20.01.2022 FIX BAND LIKE PAIN ACROSS YOUR LOWER BACK. Band like pain across your lower back is often caused by your Glute max muscle. It is your biggest Glute muscle. Odds are you have been using it to tuck your bum under too much rather then making use of the other Glute muscles (Glute Med and Glute Min).... Have you ever been told to squeeze your Glutes and thought what does that even mean? You end up squeezing your Glute max and pushing hips forward thinking you’ve done the right thing only to get back pain once your done (or after a few repetitions). This is an overly simplistic cue. What you should be doing screwing your feet into the ground or outwardly rotate you thigh bone (using your bum muscles). This is what Glute Med (and Min) are supposed to do, outwardly rotate your hips. So next time you hear the cue squeeze your Glutes think about rotating your hips out. Let us know in the comments below if it works for you and take some pressure off that band like pain across your lower back.

19.01.2022 The story you tell yourself matters. You don’t have a bad back, it just isn’t strong enough to deal with the stress you are putting it under. When your back is stressed it tightens up. If you ignore the tightness it gives you pain.... Your back isn’t good or bad, just weak or strong. Next time you catch yourself saying (or thinking) I have a bad back, reframe and say I have a weak back and I need to strengthen it. What are you going to do to strengthen your back this week? Let us know in the comments below . Need some inspo send Us a DM.

19.01.2022 You are a product of your environment. We are made up of billions and trillions of cells. On a cellular level we all start off the same. Some cells turn into heart tissue, some cells turn into lung tissue, others turn into skin tissue until we become humans. What determines what your cells will grow and develop into? Your environment. ... I’m sure you’ve heard the saying you are the subject of the 5 people you hang out with most. If you want to be rich and the five people you hang out with most are rich, you will become the 6th. The same is true with health and wellness. The environment you sorrow yourself with determine your health level. Do your 5 closest friends eat well and exercise often? Or are they couch potatoes who question why you they so many of our mobility videos? If you don’t like the answer maybe it’s time to start surrounding yourself with different people. You don’t have disown your family or divorce your partner, you can simply follow more people on Instagram you aspire to be. You can read more books, or listen to podcast with people you admire. Once your nearest and dearest see the positive changes in you, they might jump on the train as-well (if they aren’t already). Make sure you tag a friend who supports your environment or someone who you’d like to bring along on your journey.

19.01.2022 HOW TO FIX YOUR BACK PAIN WITH BICEP CURLS. I know I was shocked when I first heard this, but, I tried it and it actually works. This is perfect for you if you get back pain from standing for too long, walking around or when you bend over to pick things ups.... It works because it saves your lower back and your Glutes max’s from having to do all the work to control your lower back and hips. Start off kneeling on both knees with your head reaching up as tall as it can. As you do the biceps curls, naturally your body wants to fall forward. Being in this position whilst trying to lift your head up towards the sky forces you to use your hamstring to keep your hips open (and stop you falling flat on your face). Give it a go and let us know how you find it in the comments below. Do your feel your hamstrings working?

18.01.2022 YOU DON’T NEED TO STRETCH MORE. It’s the end of another long week and your feeling stiff and tight. You beat yourself up saying you need to stretch more thinking that will fix your back pain.... You don’t need to stretch more, you just need a better plan. The truth is, you don’t stretch more because you know it doesn’t work. You just don’t know what else to try. If you had a better plan, you would see results almost immediately and after a couple of sessions you will notice long term change. Once you see the results your brain will tick into overdrive and think what else can I improve. This is when you become limitless. We have some exciting news dropping over the next couple of weeks. Make sure you keep your eyes peeled. To help give you a better plan to get on top of all your aches and pains. Give us a in the comments below if your sick of stretching and looking for a better plan to fix all your niggles.

18.01.2022 How to fix tight shoulders. Truth be told if your shoulders are tight the 2 most common reasons are: 1. You breath through your upper chest and shoulders.... 2. Whenever you lift your arms up over your head you use the muscles on top of your shoulder to shrug up to initiate movement. They get overworks and are screaming out for a holiday (saying I’m tight stop using me for a bit please). To help spread the work load and keep you upper shoulders and neck happy, instead of starting to lift your arm by shrugging your shoulders up towards your ear, reach forward and then up. It will help to spread the workload around and get you to generate the movement using the muscles around the bottom of the shoulder and the ribs. To get tops marks for this movement do a big breath into your belly first then do this exercise. You will now have addressed the 2 most common reasons for tight shoulders and a stiff neck. If your struggling with tight shoulders or a stiff neck let us know in the comments below or shoot us a DM to find out how we can help.

18.01.2022 DO YOU GET BAND LIKE PAIN ACROSS YOUR LOWER BACK? Band like pain across your lower back can be a sign that you are overworking your biggest glute muscle (Glute max) and not helping it out enough with your smaller Glutes (Glute med & Glute min). Glute Max’s main role is opening up the hips at the front (hip extension). It also help out with hip outward (external) rotation.... Glute Med (& Glute min) are primarily used to outwardly rotate your hips and help out a little with hip extension (opening up the hips). When Glute max has to work overtime and gets underpaid (and by paid we mean rested) it begins to feel tight and gives you pain. The pain will typically be felt as band like pain across the top or your hip or across your lower back? Do you get band like pain across your lower back. Let us know in the comments below or send us a DM to find out how we can help.

18.01.2022 HOW TO FIT IN CHRISTMAS LUNCH AND DINNER. So you’ve over indulged on Christmas ham at lunch and need to make sure you have enough room for turkey at dinner and some Christmas pudding (with custard). With Chrissy just around the corner is time to work on your belly breathing to increase the stretch ability of your stomach and improve digestion.... Give it a go and let us know how you find it. *may also help with your back pain.

17.01.2022 YOU AREN’T JUST GETTING OLD. You might say to yourself that’s your just getting old and this pain and tightness is all a part of it. I have the same conversation with dad every time I see my parents.... You’re not getting old, your just getting lazy. Your body is in a state of constant regeneration. Within 10 years almost every cell in your body is replaced with a younger,faster,better model. The problem is, you’ve stopped updating your software and are beginning to lag behind. It’s time to get you back to feeling how old you still think you are in your mind. You should feel better after you finish your first round of exercise. The more you do exercise, the longer that good feeling will last. After around 2 weeks (4 if you’ve been feeling tight for a year or more), you’ll notice your new range of motion and everything will feel easier. We’ve just launched our FREE BYE BYE Back Pain challenge sign up with the link below. https://functionalmovementclub.lpages.co/the-bye-bye-back-/ Kicks off 8pm AEST Wed 30th Sept. give us a if you in.

17.01.2022 I MUST HAVE SLEPT ON IT FUNNY. Have you ever woken up and thought that about your shoulder or neck? ... What the hell do you think you do in your sleep? Or do you think your body is that fragile that sleeping can injure it? How do you do you even walk around without breaking into a 1000 little pieces? Ok maybe that’s a bit of a gross exaggeration, but so is sleeping on it funny and injuring yourself. A more likely explain: When you drift off into a deep sleep (REM sleep for those playing along at home). You go into a catatonic state. Meaning you loose all muscle tone whilst your body repairs the damage you have done to it during the day. When your body start up again the muscles that you have overused during that day are tighter then others who had the day off. Your body thinks this is the new norm and voila, you wake up with a stiff or sore shoulder or neck. So what can you do about it? Do some gentle movement a little stretch, then start adding some simple movements in. That will flush your muscle with fresh blood and loosen off the tight areas, and then do some activation drills to wake up the muscles that haven’t been pulling their weight. If you have any questions about the above, let us know in the comments below or send us a DM.

16.01.2022 THE NEXT STEP TO FIXING YOUR TIGHT NECK AND SHOULDERS. So you’ve tried some upper back foam rolling and yeah your back does feel better, but you’ve struggled to get any consistency in your mobility routine. It’s because you’ve gotten sick of your current routine and are no longer feeling the benefits you once felt (or the pain has gone away).... Just because the pain is gone, doesn’t mean everything is working as well as it could. And, that’s it’s just a matter of time until it flairs you again. The key to sticking with your exercises is progress. If your making progress (either through increased range of motion, or increased complexity of the movement) you will keep up with it. So progress on your stiff neck and shoulder routine with this kneeling mid back rotation exercise. Let us know in the comments below if this re-lights your fire to get back on top of your stiff neck and shoulders.

16.01.2022 HAVE YOU TRIED THIS FOR YOUR TIGHT BACK? If you're reading this I’m sure you’ve already tried foam rolling out your upper back, if you’re a super keen jelly bean you may have even tried an upper back extension (bending over the foam roller). The truth is, you’ve probably realised that it hasn’t made much of a difference in making your back feel better and it certainly isn’t going to create lasting change for you to move freely without aches and pains again.... Mobility isn’t about doing 1 drill once and fixing all your aches and pains forever. It is a process and more often than not, it is about balance. Yin and Yang. Working on Upper back extension is awesome, but what if you're already walking around like that all day, then jamming it into more extension a foam rolling isn’t going to fix anything. If you’ve ever heard of lazy or weak glutes, or been told you need to work on your core then your this is aimed at you. Our latest blog delves into this and even gives you one of my secret exercises that most people haven’t even heard of before, let alone tried. Head to the link in our bio now to read our blog post Middle Back Pain? Try This Unlikely Exercise. https://www.functionalmovementclub.com/bl/middle-back-pain/ Let us know in the comments if you’ve ever tried the exercise before.

16.01.2022 I DON’T HAVE TIME. I know this is something you have said to yourself at one time or another about your stretching and mobility work. I know because I have heard it hundreds of times in clinic. ... And this is what I always respond with. You will never find the time you need to make it. Ask yourself what happens in 5 years time if I do nothing? Will you have to give up more of the things you love doing? Will you be in more constant pain? Will that pain get more and more severe? Feel the pain in 5 years times and use it as the motivation to get started now. We have some exciting news dropping next week that you won’t want to miss out on. Send us a DM if you want to be the first to know, or pop a in the comments below if your ready to get on top of your tight muscles.

15.01.2022 WANT EASY TO FOLLOW ALONG WITH VIDEOS? We have some big news to share with you shortly and can’t wait to drop it. It is a complete roadmap to get on top of all your tight and sore areas. ... With simple and easy to follow along videos. They get you feeling better, but that’s just the first step. Get you moving freely and pain free. Dancing. Surfing. Running after the kids. A better life all round. It’s like our instagram but on steroid. Want in? Send us a DM to find out how you can be the first to find out about and and make sure you don’t miss out on the epic bonuses.

14.01.2022 MOVE WITHOUT PAIN. Imagine rolling out of bed pain free ready to tackle the day and anything it throws at you. No back pain, no sore shoulder , no tight neck.... It is within reach, you just need to make it a higher priority. Could you find 10 mins if you were guaranteed to move without pain? Our Better mobility program is a collection of 10 min mobility routines for all the major body parts. And comes with a money back guarantee. Link below: https://www.functionalmovementclub.com/better-mobility-new/

14.01.2022 The ankle lean test to check your functional ankle mobility. I’m sure your feeling stiff or tight through your ankles, but could your stiff ankles be causing your lower back pain or neck pain? Start with your feet under your hips and lean forwards as far as you can without falling over.... Where do you feel the most stress or strain? What do you think is working the hardest? Is it your feet, calf, and hamstrings? Or Do your ankles stay still and you bend at the hips and feel your neck or lower back tighten up? If the tension comes up in your neck or back, it’s time to start working on your ankle mobility. You can start of with some stretches or foam roller exercises for your calves and feet and get them moving with some calf raises. Where do you feel it most? In your feet and hamstrings or your back/neck? Let us know in the comments below. If you’d like more help with rolling out of been and not feeling stiff like the tin man, why not check out our better mobility program (link in bio).

14.01.2022 Shoulder impingement: Have you been struggling with shoulder impingement for some time, but struggled to find any real relief? Your not alone, shoulder injuries are the second most commonly injured area behind your lower back.... You probably also know that you need to work on your posture. Did you ever think the 2 could be related? One reason you could be getting a punching sensation in your shoulder is because it’s starting out in the wrong position and running out of space. If this sounds familiar or you’ve ever had shoulder pain, why not check out our blog: shoulder impingement: you can’t fire canons out of a canoe to help give you the answers you’ve been looking for about your pinching sensation. (Link in bio) If you would like some extra help with your shoulder pain why not book in a consult under the see how we can help section, or shoot us a message.

14.01.2022 YOUR BODY IS YOURS. THE OPTIONS ARE LIMITLESS. Nothing sucks more than having an injury, going through the rehab process only for it to pop back up. It’s not something you want in he back of your head every time you are doing what you love.... I hope my back doesn’t flair you again Wouldn’t you rather feel strong, healthy, vigorous? Building a robust body is the final step of our process. After awareness and integration it’s time to build a more robust you. Make sure your body is capable of dealing with anything you throw at it. Book in with us (link in bio) to make sure your mind tells you when to stop, not your body. Feel the freedom to flourish.

13.01.2022 DO YOU GET SHOULDER PAIN? Being able to extend your shoulder (like in the test above) is super important for strong and healthy shoulders. If you aren’t able to pass this test you are putting extra stress on the front of your shoulder and rotator cuff.... Increased stress, leads to increased inflammation (and pain). This means, pinching, sharp stabbing, clicking or grinding in the front or side of your shoulder. Shoulder pain is the 2nd leading injury in the human body (behind lower back pain) so you will want to tune in later this week on how to keep on top of it. Let us know in the comments below how you went or with the shoulder extension test.

13.01.2022 FIX YOUR HIP EXTENSION. FIX YOUR BACK PAIN. Did you know, that people with lower back pain on average have 10 degrees less hip motion (extension) than people without lower back pain. If your hips aren’t moving as well as they should your lower back pain has to work harder.... This is why it gets tight after standing, walking or exercise. Give this simple test a go and let us know if you got a big pass or if you need to work on your hip extension. Stay tuned for the rest of the week when we unpack how to simply fix your hip extension (and your back pain).

12.01.2022 Discipline sets you free. It’s a funny statement I know, but having the discipline to do today why others won’t, so that you can do tomorrow what others can’t. You don’t just wake up one day and think hey I’m going to do a freestanding handstand push up (and do it).... It takes discipline, consistency and time. It takes many failures to learn from and grow. But that’s what makes it worthwhile. Because if it was easy, everyone would be doing it. This is one of our guiding principles at The Functional Movement Club. I incorporate it into my day by having a morning routine which I do every morning to create the motivation for me to have an awesome day. I also have a night time routine which I use to ensure when I hit the pillow I’m ready to sleep and giving myself the best rest and recovery to smash out another awesome day tomorrow. Do you agree discipline sets your free? Or Do you find discipline restrictive? Let us know in the comments below.

11.01.2022 DO YOU WANT TO IMPROVE YOUR POSTURE? Improving your posture is so simple and quick (if you know the right way to do it). Here’s 2 ways to check if your posture is out of whack.... 1. You say to yourself my neck is feeling stiff, I must have slept on it funny Typically when this happens it’s because your neck muscles are working too hard during the day and may also be causing you headaches. 2. When you sit in the car your head doesn’t touch the headrest. When your head sits too far forward it makes your head heavier and your neck muscles work harder than they need to. If any of the above things sound familiar to you give this exercise in the video above a go to find out exactly how your neck should be feeling (and more importantly feeing).

11.01.2022 HOW TO: Carry Chrissy presents without hurting your back. With Christmas just around the corner, now is the time to start practicing carrying all those presents around with a good hip hinge pattern to make sure you don’t hurt your back and upset your friends and family. 3 key points to remember:... 1. Place thumbs on bottom of ribs and index finger on fronts of hips to make sure your back stays stable and supported. 2. Big breath in to fill your tummy with air and make it more stable. 3. Move through the hips rather than your lower back to make sure Christmas isn’t spent on the couch with an ice pack under your back. Let us know in the comments below if your a one and done kinda present giver, or a giver of many gifts. If you’d like help with your lower back leading into Christmas don’t hesitate to reach out.

10.01.2022 THE REASON YOU NEVER FEEL BETTER. The first step in the rehab process is awareness. That is usually when pain stops and so does your rehab. But that is the reason your back pain pops up time and time again.... You are missing the next critical step in making real progress. INTEGRATION. I think it’s safe to say you’ve tried some form of glute activation or core exercises in the past. You feel them engage or switch on (or whatever you like to call it). But, then we go to move you aren’t able to (or never got told you need to) recreate that same sensation when you move. That is integration and why we get so many positive (and long lasting) results. We give you the tools in your tool shed to put out spot fires and help you be mindful, be strong, be you. If you would like to break the constant cycle of back pain (or any pain) send us a DM or clink the link in our bio to find out how we can help.

10.01.2022 IMAGINE KNOWING EXACTLY WHAT YOU SHOULD FEEL AND WHEN. Our Better Mobility Program is designed to help you hit the gym, duck out for a cheeky lunchtime surf, or run after the kids all without feeling stiff or sore. Your body and mind are connected, let’s get them working together.... Know exactly what to target: We’ve included range of motion test for each movement. Find one a little tricky? Perfect, that’s a great indication on where you need to start - he make sure you know what’s area you need to work on first. It also gives you a gauge for on-going test, to see how great your mobility becomes. If you wish you knew exactly what you need to target let us know in the comments below we have some exciting news dropping soon.

10.01.2022 Sitting is not a strenuous task. It should not be painful or cause you pain. Your body gives you pain when a tissue isn’t able to handle the lid you are putting on it. What that means is that sitting on the couch is putting more stress on your lower back than it can handle.... You really only have 2 choices, regress and lay on the floor, or start strengthening up your back. Which one do you choose? Comment below or DM is to find out how we can help.

10.01.2022 FIX YOUR STIFF NECK AND SHOULDERS. I know how painful it can be to try and get rid of a stiff neck and shoulders. Your frustrated because no matter how long you spend foam roller or stretching the relief never last too long. Or, even worse, you never quiet get the right spot.... Imagine not only being able to hit the right spot, but within just 5 mins a day you could get the long lasting results you’ve been hoping for. Sounds great? Then our latest blog was written for you, it covers all the aspects you will need to not only release off those stiff areas, but will give you some longer lasting results than you’ve had in the past. Link: https://www.functionalmovementclub.com/blog/mid_back_pain/ Give it a read and watch and let us know which exercise gives you the most relief.

10.01.2022 WHAT DOES BRACING YOUR CORE EVEN MEAN? Your core is basically everything except your arms, legs, and head. Whenever you move, the goal should be to keep everything feeling safe and secure (it’s not bad for your your back or neck to move, it’s just needs to be in a controlled manner).... If your lower back or neck feels threatened it will start off by giving you tightness. If you don’t listen to your bodies first cry for help, it will escalate that tightness to pain. But what does it actually mean to brace your core? It’s easier than you think.2 First you need to breathe properly, once you nail that, then it’s just a matter of tensing your belly as if someone is going to poke you in the belly. Our blog: Decrease back pain lift a personal best will tell you all about what your core really is (and isn’t) along with how to brace your core properly and make sure your tightness doesn’t progress to pain. Link: https://www.functionalmovementclub.com//decrease-back-pai/ Let us know how good your breathing and bracing is in the comments below.

10.01.2022 THERE’S MORE TO POSTURE THAN YOU THINK I bet as soon as you heard posture, you thought stand up tall, sit up straight, shoulders back and down. Try and go for a run, or for a surf whilst being stiff as a plank. You won’t get very far in fact you’ll drown.... What you probably don’t think about is posture as a dynamic thing, something you move through each and every day. Posture is really about being strong in some areas, and free to move in others. That is why I love this drill so much. It gets you feeling what you should be feeling at the right time, then teaches you to hold whilst moving other areas. Give this plank saw ago and let us know what movement you think you are mimicking below.

08.01.2022 ONE OF THE BIGGEST REASONS FOR BACK PAIN. Tight hamstrings are one of the leading causes of back pain. They are often overworked and underpaid. Your brain tightens up your hamstrings to save your lower back from having to bend to much.... The only problem is, you still have to bend over to do stuff. Instead of using your hamstrings, you are now forced to use your lower back. Which is why even the simplest task (like sitting in a chair) cause it to ache. It has already been working all day and just wants a break. This simple test let’s you know if your tight hamstrings are causing your back pain. Let us know in the comments below if you (pass) or a (Fail) to get your leg straight up in the air.

08.01.2022 Introducing The BYE BYE Back Pain Challenge I’m super excited to let you in on something I’ve been working on for a little while now. It’s called The BYE BYE Back Pain Challenge. ... It is a 3 day challenge that kicks off at 8pm AEST and as the name suggest runs for 3 days (8pm wed, Thurs, Fri). It will consist of a Facebook live in the members page where you can follow along (and ask any questions) a 10 min routine to free up an stuff or tight hips and back. It will help you regain the freedom, the flexibility, the mobility to move through your day with absolute ease. Hit the gym, duck out for a cheeky lunchtime surf, run after the kids, all without feeling stiff or sore. How good does that sound? Sign up using the link below, and make sure you tag any friends who need this challenge in their lives. Any one who likes our page and tags 2 friends will go into the draw to win a foam roller to help keep on top of any tight or sore spots (drawn Tuesday 29th September) https://functionalmovementclub.lpages.co/the-bye-bye-back-/

08.01.2022 CHANGE IS SIMPLE, IT’S JUST NOT EASY Clares bubbly personality lights up the clinic as soon as she steps through the door. And then as soon as we test out how she’s moving, her grit and determination shine through. She is consistently putting in the effort to be the best possible version of herself everyday. She loves CrossFit and working on her weaker areas (not so much). But that is what we love about Clare, even though she doesn’t love it, she does it anyway.... After years of horse-riding growing up, her body is used to going into an anterior (forward) pelvic tilt. Which is fine until she wants have a stable torso and lift some heavy things from the floor. We have been working on her foot mobility along with breathing and bracing strategy. These are the foundations that everyone needs to work on, but sometimes get neglected whilst sitting up on your high horse (). Like all foundations if they are not doing living up to expectations it’s time to strip things right back. As a result of her increased mobility in her lower back, she compensated by stiffening up her mid/upper back and neck and shoulders. Here we are actually just getting her to relax those tight areas, whilst still maintaining good mid section tension (torso). Proximal stability leads to peripheral mobility. Where do you get stiff? Let us know in the comments below. Might be time to look above or below (or to the side) to find what not pulling it’s weight.

08.01.2022 HOW TO STOP YOUR HAMMIES FROM FEELING TIGHT Did you know tight hamstrings are most often caused from a stiff lower back? You’ve picked up a bad habit of bending through your back instead of your hips. Your lower back gets angry (stiff and sore) from over working.... - First you need to stretch your hamstrings out. -Then teach your back and hips how you would like them to work in the future to make sure they don’t get stiff and tight again. This exercise will do both. And, the best part, it can be done in under 2 minutes. Yes you read that right. In 2 mins, you can get rid of tight hamstrings and a stiff lower back for good. Do you have 2 mins? Give it a go and let us know below how good you feel afterwards.

07.01.2022 #Repost @the_functional_movement_club MAKE YOUR BACK STRONGER THAN THE STRESS YOU PUT ON IT. Damo is a roofer who injured his back at work.... He knows he has to use my back for work and also loves staying fit and healthy. We gave him targeted exercises to do before work and before/after kickboxing. We helped him strengthen up his back so now he can train as often and as hard as he likes (with technique). What will your back feel like in 5 years time of you don’t start strengthening it now?

07.01.2022 IMPROVE YOUR BALANCE. A lack of balance increases your risk of falling. Risk of falls become a massive issue for people over 65.... If your not over 65, then it’s something you need to start working on so that when you do get there it doesn’t become an issue. Your balance is determined by 3 things. Your feet Your eyes Your brain The sensations you get from your feet, and your eyes send messages to your brain. If you haven’t been using them to their full potential your feet loose sensation as you get older. Wake them up and improve the sensory information they give your brain (and improve your balance with this simple drill. How’s your balance? Do you need to work on this give us a in the comments below.

07.01.2022 LET ME INTRODUCE MYSELF. I’m Glenn, I started The FMC because you deserve a better level of healthcare. I move beyond injury treatment I want you to get the most out of your body, living in limitless freedom.... I’ve always been a great lover of sport; growing up I played a bit of everything, including Aussie Rules aka aerial ping pong (even representing the state at one point). I’m fascinated with how the body moves and functions, but mostly with how it repairs itself. The intricacies of movement and how the body heals itself are truly awesome. After working with high-level athletes at the GWS Giants AFL club, I learned a trick or two about how to get the absolute most out of people. Fast forward a few years, I’m still sport mad, this time as a primary healthcare practitioner myself. I’m fascinated with how the body can move, function, and repair itself. I can still smash out my fitness goals (handstands for the first time at 34!), and I want you to as well, whatever that looks like for you. When your mind is ready, your body will join it. Let’s get on top of things. What’s 1 thing I don’t know about? Let us know in the comments below.

07.01.2022 HOW TO FIX YOUR STIFF NECK. Fixing your neck comes in 2 simple steps. The first step (which I’m sure you already do or might have tried before) is you need to do your neck exercises like chin tucks aka making as many chins as possible... By doing these exercises it will get you to a point of feeling the sensation of what your neck should feel like. But often, you’ll find your neck still feels a bit stiff. Have you experienced this before? The issue here is the second step is usually missed and it’s the most crucial step in creating lasting change. Step 2 for fixing your neck is you need to teach your neck how to move properly again from it’s new place of residence. The neck tuck with rotation helps you get your neck in a good position and then looking side to side will get you a sense of what your neck should feel like when you look around. Try moving your neck from side to side now. How does it feel? Does your neck feel good when you move it around or does it feel a bit stiff? Let us know in the comments below.

07.01.2022 THE FIRST STEP TO FIXING YOUR SHOULDER. Lay on your tummy, rest your head in the floor with hands by your sides. Then try and lift your hands up as high as possible without letting your shoulder dump forward towards the ground (video earlier this week). If you can’t lift your arm up 10* without it dumping forward. Or you get pain at the front to your shoulder, this is the perfect place to start to fix your shoulders.... Your really tight through the front of your shoulders so we need to loosen them up. And then you need to strengthen the muscles at the back to help hold you it this position as you go about your day. Save time and effort, nailing both with the superman arm extension. Before you jump in and say superman doesn’t fly like that, I know. It’s just a simple way for me to remember the name, and I’m sure it will help you feel like you are flying through the air when you do it. Give it a go and let us know if you feel like superman(or superwoman) flying through the air when you do it in the comments below.

07.01.2022 I DID THEM FOR A COUPLE OF WEEKS, THEN KINDA LOST INTEREST. We’ve all been there. Walked out of a physio or chiro appointment with a sheet of paper full of exercises (usually involving a rubber band). You give them a go but they take forever to do, and let’s be honest you don’t really feel better afterwards (sometimes you even feel worse).... How good would it be to have a clear path to better mobility tried and tested by thousands of patients just like you. That after the first run through you feel instant relief. Even better, you felt long lasting relief after the first week or 2. Your body shouldn’t dictate what you can and can’t do. Stay tuned, we’ve got some exciting news for you. Give me a . If you want to wake up feeling amazing.

06.01.2022 BE A BOSS. Em is fitness enthusiast who loves functional fitness. Although she had picked up some bad movement patterns when competing. She realised if she moved better, she would be able to do everything at the gym well, instead of just a few things well (with a little help).... Our solution: we helped Em release off those tight areas around her shoulders. And show her how to do a little self maintenance to make sure any tight spots don’t become injuries that keep her out of the gym. She is now free to do whatever she wants at the gym and shows the boys she’s still a boss (when she wants to be). If you want to unlock your potential click the link in the below and book a consult to see how we can help. https://functionalmovementclub.cliniko.com/bookings#service

05.01.2022 HOW TO ASSEMBLE CHRISSY PRESENT WITHOUT HURTING YOUR BACK. Nothing ruins Christmas quicker than an elf with a sore back after assembling presents for too long the night before. The reason your back pulls up sore is because you spend too much time in a crappy position, which puts too much stress on your back.... Get yourself set up in a good hip hinge position, so that you can stay in a good position longer and it will also put less stress on your back (and result in less pain). Give it a go and get some practice in this position so your back is too stiff and sore to enjoy all that Christmas pudding. Give us a if you need to try this position when assembling pressies.

03.01.2022 HIP HINGE TO FIX YOUR BACK PAIN. The hip hinge is a very basic form of a deadlift. It’s the ability to keep your upper body and lower body stable whilst moving your hips backwards and forwards. Your hips were designed to be primarily used for movement and your lower back to be stable.... That’s not to say your lower back shouldn’t move, but it should move in a controlled manner (like everything else in your body). Injuries occur when you can no longer control the area and you put too much load through it too quickly. This is why practicing a nice hip hinge pattern will save your back from future pain and injury. Teaching it to be stable is the first step, then as you get competent and confident with that, you can start to add some weight. Adding weight helps to make you more robust and able to handle more stress on your lower back before it gives you pain and discomfort. Give us a in the comments below if you need to work on your hip hinge pattern.

03.01.2022 BE MINDFUL, BE STRONG, BE YOU. I am beyond excited to share with you something that has been ticking along in the background. Thank you to the amazing Zoe @thedesignorder for this awesome fresh new logo.... The circles help symbolize the relationship between client and practitioner and the partnership we enter into when treatment commences. The circles like the rehab process aren’t perfect and linear but I think that is what makes it so special. When you get to see people come out the other side stronger and more aware of their bodies then before the injury it makes the long days and follows ups all worth while. What do you think of the fresh new logo? Give up a double tap and a if you agree that it’s pretty awesome.

02.01.2022 FIX YOUR NECK PAIN. You’ve had a long week and the first thing you notice when you’re stressed or overworked is that your neck starts getting stiff. The main reason your neck gets stiff is because when you are stressed you stop breathing through your belly and start breathing through your upper chest and neck.... You slouch forward and it makes your neck feel stiff because the muscles are getting overworked. Instead of bugging your partner for a neck rub. Take matters into your own hands. Instead of making matters worse and doing the opposite of what your body needs (releasing off your protection mechanism). Strengthen it up and get the muscles working like they are supposed to with the neck tuck exercise. You need to give this exercise a go when you look over your shoulder when driving and your neck feels stiff or tight. Let us know if your neck is feeling stiff after a busy week.

01.01.2022 OUR SECRET TO BECOMING LIMITLESS. Over the last 3 years since opening up The Functional Movement Club, I have had a little bit of time to stop and think about what helps our clients become limitless? The core values that I love (and am constantly working with my clients to become) are:... 1. Curious 2. Adaptable 3. Resilient and Robust 4. Free to Flourish CURIOUS: knowing that the biggest room in the world is the room for improvement. Your always asking why, or how can I do this better. Eager to know or learn something. Adaptable: Able to adjust to new conditions. Life is a constant. You are either getting stronger or slowly dying. RESILIENT/ROBUST: strong and healthy. Vigorous. Able to handle anything life throws at you. FREE TO FLOURISH: To grow or develop in a healthy or vigorous way. You are a product of your environment, if you put your self and an optimal environment you will flourish. If the environment is toxic you will shrivel and die. What’s your favourite, or core values you resonate with the most? Let us know in the comments below

01.01.2022 MAKE YOUR BACK STRONGER THAN THE STRESS YOU PUT ON IT. Damo is a roofer who injured his back at work. He knows he has to use my back for work and also loves staying fit and healthy.... We gave him targeted exercises to do before work and before/after kickboxing. We helped him strengthen up his back so now he can train as often and as hard as he likes (with technique). What will your back feel like in 5 years time of you don’t start strengthening it now?

01.01.2022 GET TO THE BOTTOM OF YOUR TIGHT NECK. If your anything like our clients (and I know you are because why else would you be reading this. If your neck isn’t tight right now, it has been recently. It’s one of the most common things we hear in clinic. My necks feeling a little tight.... What if we flipped the question and said your neck is feeling tight because of your upper back stiffness? When your upper back feels stiff it makes your neck (and the poor little muscles in it) work harder then they need to. They get angry and give you a sensation of tightness. That’s probably why stretching hasn’t worked for you in the past. Get to the bottom of your neck pain with our latest blog (link in the bio). Make sure you tag any friends or family who are always complaint about a tight neck or saying they must have slept on it funny last night.

01.01.2022 Full ninja level shoulder stability. When you can do 5 x 5 second taps on each shoulder from a kneeling plank it’s time to progress to full plank shoulder taps. Start off kneeling on hands and knees. Place the ball on the back (my hot tip for you), then walk feet out to full plank.... Start off with 3 second holds and then progress to 5 seconds once you can do them without losing the ball off your back. These will help your shoulder as you are training the right muscles to work together (core and rotator cuff muscles). Meaning you will no longer overwork your rotator cuff muscles and decrease the pain. How many can you do before you lose the ball? Let us know in the comments below. Bonus points if you tag us in your story doing them.