Matt Rayner Exercise Physiology in Nambour, Queensland | Nutritionist

Matt Rayner Exercise Physiology

Locality: Nambour, Queensland

Phone: +61 407 753 438

Address: 10 Youth Avenue Burnside 4560 Nambour, QLD, Australia

Website: http://www.mattraynerexphys.com.au

Likes: 288

Add/Update information

Reviews

Tags

• Sport & recreation
• Medical and health
• Medical centre
• Nutritionist

25.01.2022 THORACIC ROTATION FOR SHOULDER HEALTH! The CABLE PRESS WITH ROTATION is a great way to build scapula and shoulder stability with adequate thoracic mobility essential to reduce excessive lower back and neck loading. Also a good training pattern for any rotational athlete (eg golf and tennis). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

23.01.2022 WALL SLIDES FOR HEALTHY SHOULDERS! Too much sitting contributes to a low shoulder position, leading to shoulder and neck pain. WALL SLIDES are a great way to develop shoulder range of motion and train the scapula and shoulder joint to move on the rib cage together as a unit. Also a great exercise for developing scapula stability for surfers MREP #deskworker #exercisephysiologysunshinecoast @surf_loven_gal

20.01.2022 1/2 BENCH BOTTOMS UP KETTLEBELL PRESS! A great way to develop grip and lateral trunk (i.e oblique) strength while challenging anti-rotation. Setup with only 1/2 the body (length ways) on bench (eg only left glute and left shoulder on bench). Essential to develop lateral trunk stability for any rotation-based sport (eg and ). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast @dr_fitbacks @backfitpro

20.01.2022 BUILD POSTURAL STRENGTH...Part 2. Too much sitting contributes to both a low and rounded shoulder position. To address the postural weakness this causes the WIDE GRIP ROW is a great exercise to build upper back and upper traps strength as these muscles often get tight and weak with too much sitting. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

20.01.2022 ANTERIOR TRUNK STRENGTH. A great way to develop the ‘core’, protecting the lower back through maintaining a neutral spine and adding muscular stiffness. MREP #exerciseprescription #exercisephysiology #exercisephysiologybrisbane #exercisephysiologist

20.01.2022 Postural strength...Part 3. The BACK TO WALL SHOULDER ROTATION is a great exercise to develop; Deep neck flexor strength (i.e small chin tuck). Shoulder external rotation range Trunk control (i.e avoid lower back movement). ... MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast See more

18.01.2022 PALLOF PRESS FT BALL HOLD. The anti-rotation pattern is a great way to target oblique strength. The addition of an exercise ball between legs increases adductor strength and integrates upper and lower body cross patterning through the trunk muscles. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

18.01.2022 Balance and Postural Stability (BAPS). A great way to increase neuromuscular (i.e brain muscle) firing and much more beneficial than your standard cardio or static stretch warm up for firing up the central nervous system. The SINGLE LEG STAND WITH BAND ROTATION ticks both the hip and shoulder stability boxes, working the external rotators of the hip (i.e glutes) and shoulder (posterior cuff) that are both key areas for surfers MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

18.01.2022 Stop-twist Movement through the ball and socket joints of the hips and shoulders is essential for a healthy back and optimum movement. A braced neutral spine in combination locking the pelvis to the rib cage will ensure the stop twist movement transfers to daily activities (eg opening doors without spine twist). Side note, slapping of the lats increases neural drive and muscle excitation to reinforce optimal movement (i.e pull arm off wall 1st). MREP #exercisephysiologist #exercisephysiology #backfitpro #exercisephysiologysunshinecoast

16.01.2022 SMART PROGRAMMING starts with adapting to the client/athlete. The RDL is one example often performed from the floor resulting in loaded lumbar flexion (i.e a rounded lower back). Using a small step as a depth gauge is a great way to maintain a neutral spine with the lower back strongest in neutral (i.e normal curve) with a brace adding stiffness, increasing ability to handle load and reduce injury risk. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

14.01.2022 HALF-KNEELING TO INTEGRATE UPPER AND LOWER BODY! The half-kneeling cable pulldown is a great way to develop hip, trunk and back strength. The back line of muscles linking the lats on 1 side of the back to the glutes on the opposite side form part of foundational movement patterns (i.e walking). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

13.01.2022 BIRD-DOG ROW. Improving body awareness and joint stability/stiffness is essential for youth athletes in terms of long term development. Exercise should be both engaging to increase motivation but purposeful (i.e not everything can be a game) to develop essential qualities (eg speed, strength, endurance). MREP #exercisephysiologybrisbane #exercisephysiology #exercisephysiologist

13.01.2022 SINGLE LEG STABILITY. A great exercise to incorporate into your warm up for BAPS (Balance and Postural Stability) or as a between set filler is the SINGLE LEG PENDULUM SWING. Due to the high ankle and hip stability demands the muscles around both joints have to work hard to reduce perturbations (i.e shaking caused by weakness and/or instability). Less shaking = progress! Swinging the kettlebell across the body challenges frontal plane hip stability (eg think walking). MREP... #exercisephysiology #exercisephysiologist #exercisephysiologists #exercisephysiologysunshinecoast See more

12.01.2022 BUILD STRENGTH IN HALF KNEELING. The half kneeling is a great transition position to develop strength in when progressing from the floor (back or belly) to standing. The HALF KNEELING CURL TO PRESS is a great exercise challenge for upper and lower body strength while also demanding adequate trunk strength. MREP #exercisephysiology #exerphysiologist #exercisephysiologysunshinecoast

12.01.2022 ECCENTRIC TRAINING FOR LONG TERM HEALTH! An often overlooked aspect of training is the eccentric (i.e lengthening) contraction. With the focus of training generally emphasising the concentric (i.e lifting phase) it is easy to get lazy, slipping into bad form when lowering load, thereby neglecting the stronger contraction phase (i.e eccentric or lowering) as the muscles work as ‘brakes’ to control movement back to the start. The ECCENTRIC SLIDERS are a great way to develop hamstring strength at long lengths, thereby reducing lower limb injury risk. Also great transfer to ADLs post op (eg walking down stairs). MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

12.01.2022 SINGLE LEG STABILITY. Supine single leg strength is a great place to strengthen the glutes as the floor provides feedback and eliminates gravity. The SINGLE LEG BAND BRIDGE is a challenging exercise combining hips stability and core anti-rotation. MREP #exercisephysiologybrisbane #exercisephysiologysunshinecoast #exercisephysiologist #exercisephysiology

12.01.2022 ANTERIOR TRUNK AND ROTATION STRENGTH! The ability to maintain a neutral spine to resist extension (i.e hips falling to floor) and rotation (i.e hips twisting with arm movement) make the PLANK SHOULDER TAP a great exercise to challenge trunk strength and endurance. Work up to 6 reps per side and ensure hips do not twist as arm lift occurs. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

11.01.2022 STANDING BAND PRESS. Integrate trunk and upper body strength. A great progression once adequate anterior trunk strength (think front plank variations) has been developed. MREP #exercisephysiology #exerciseismedicine #exercisephysiologist #exercisephysiologysunshinecoast

10.01.2022 PLANK VARIATION! The STRAIGHT ARM PLANK WITH SLIDER is a great anterior trunk challenge. This exercise falls under the anti-extension category as the trunk must remain braced to ensure hips do not drop towards the floor. Cue to keeps hips square and push the floor away with hands. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

09.01.2022 HALF KNEELING BAND PRESS. The scapula and shoulder joint work as a unit to move the arm overhead in an efficient and pain-free manner. Scapula stability should be the initial focus providing the base for development of rotator cuff strength and bigger movers of the shoulder (eg deltoids). Given the slight anterior tilt (i.e forward angle) of the scapula (i.e shoulder blade) at rest, many shoulders will prefer this overhead pressing variation (i.e up and out) as opposed to a traditional overhead press (eg military press) pushing straight up that requires increased shoulder range and stability and reduces the room for error. MREP #exercisephysiology #exercisephysiologist #exerciseismedicine #exercisephysiologybrisbane #exercisephysiologysunshinecoast

09.01.2022 LOWER LIMB STABILITY POST ACL REPAIR. Developing adequate lower limb strength and stability is essential for increasing confidence, improving performance and reducing subsequent injury risk. The SINGLE LEG RDL is a great exercise for the lower limb kinetic chain, demanding stability at the ankle, knee and hip. Cue to let weight drop down, not forward and keep hips square as rear leg extends. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

07.01.2022 HIGH PULL, EXTERNAL ROTATION TO Y PRESS. Shoulder health demands a combination of shoulder mobility and stability. The following exercise is a great way to improve external shoulder range of motion with the Y press further developing overhead range. Adequate trunk control is required to ensure the lower back remains neutral as you press overhead. MREP #exercisephysiologybrisbane #exerciseprescription #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

07.01.2022 PALLOF PRESS ISO HOLD! Once adequate trunk stiffness and stability has been established through plank variations, anti-rotation exercises may be an appropriate progression. The 1/2 kneeling position is used as a transition to tall standing but still provides a great challenge to the lateral core (i.e obliques) to resist movement. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

07.01.2022 IMPROVE UPPER BODY POSTURAL STRENGTH. Part 2; BANDED FACE PULL. A great way to build upper back strength and can be used as an upper body warm up, between set ‘filler’ or throughout the day to break up sitting. MREP #exercisephysiologist #exercisephysiology #exercisephysiologysunshinecoast

05.01.2022 LOWER BACK STRENGTH THROUGH UPPER BACK MOVEMENT! The bulk of the lumbar spine extensors that add spine stiffness and stability start higher up at the thoracic spine (around the shoulder blade level). The PRONE SCARECROW is therefore a great exercise to add back strength and endurance to the lower back while maintaining a neutral spine. Ensure a small range of motion with movement only coming from the thoracic (i.e upper back). A light dumbbell is placed in 1 hand to challenge anti-rotation at the same time. MREP #exercisephysiologybrisbane #exercisephysiologists #exercisephysiologysunshinecoast #exercisephysiology

04.01.2022 Flexion moment over flexion movement. Think push-ups, planks not Straight leg raises, crunches MREP #exercisephysiologybrisbane #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast @dr_fitbacks

02.01.2022 STRENGTH FOLLOWING SURGERY...TRAIN DIFFERENT PLANES OF MOVEMENT. Compensatory movement patterns and lack of strength development are 2 of the main obstacles that limit progression regarding return to function and performance post surgery. Strength must be developed to challenge frontal plane stability (think side step ups, loaded carries etc) not just sagittal plane (i.e forward and back movement). This will ensure greater hip stability and glute strength over the long term, improving confidence and movement quality. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast

02.01.2022 THE BANDED HIP HINGE PROGRESSION. A great way to integrate glute and trunk strength while developing a fundamental movement pattern (i.e hip hinge). Goblet hold on the chest increases trunk demand compared to band alone. Great movement pattern to incorporate when transitioning from prone/supine (i.e belly or back) to standing. MREP @surf_loven_gal #exercisephysiologybrisbane #exercisephysiologysunshinecoast

02.01.2022 SUITCASE CARRY! One of the fundamental core training patterns is anti-lateral flexion (think standing tall to avoid side lean). The SUITCASE CARRY demands grip strength and QL strength on the same side to add spine stiffness and hip stability. The QL is also a critical muscle in spine/hip stability during gait. Cue to keep a tall chest and squeeze fist of non-weight side to maintain tension through that side of the body. MREP #exercisephysiology #exercisephysiologist #exercisephysiologysunshinecoast