Pain Free Fitness in Redcliffe, Queensland | Medical and health

Pain Free Fitness

Locality: Redcliffe, Queensland

Phone: +61 430 709 966

Address: Dolphins Health Precinct 4020 Redcliffe, QLD, Australia

Website: http://PainFreeFitness.com.au

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• Medical and health
• Physical therapist

23.01.2022 What's your reason to exercise?? You gotta watch this video, very cool!!

21.01.2022 ***Self administered lateral hip distraction*** Tight hips? Then jump on a power band as shown and give this a try. Between gravity, tight hip flexors and hip internal rotators, the arthokinematics (how the joint glides) of the hip joint can become dysfunctional. This gentle pull effectively just gives the joint a bit of breathing space, do a set of squats before and after the distraction and feel the difference.... Instructions: - Place band as close to the hip joint as possible, (bikini line) - Get set as shown on all 4's - Gently shift hips away from band, pulsing 1 per sec. Do this for 30sec - Finish by sitting hips back onto your heels 6x - You shouldn't feel much while doing this drill, so don't go searching for a stretch feeling for example. Enjoy #painfreefitness #movewell #movebetter #functionaltraining #mobility #fitnessmotivation

20.01.2022 These are so wrong but so right!! I've done a lot of controlled bear crawls in my time and with reasonable form I'd like to think. Keeping a trigger ball still on my back is however next level though and watching this video just shows how a harder progression of a movement can really throw the neural patterns as my form has regressed. Bear crawls are a fantastic movement for both Lumbo-pelvic control and scapulo-thoracic stability. ... #fitnesschallenge #fitness #stability #strength #strengthtraining

19.01.2022 ***Narrow grip vs wide grip?*** This argument is less about what's right and what's wrong and more about which variation might reinforce some bad habits I might have and which variation might help to balance out those bad habits I might have. Most people I see in clinic with thoracic/ shoulder pain or even just poor posture, have dominant internal shoulder rotators, thoracic flexors and elbow flexors. Unfortunately during the narrow grip seated row, the muscles involved with... the actions just mentioned above, they are favored during this variation. For that reason, I created this video to help educate the wider gym going public on this common programming mistake. A wider grip is a far more balanced horizontal row which is hard to just "muscle" with the strong Biceps and shoulder internal rotators. You can see how when I take my shoulders through external rotation with a dura band it mimics the wide grip position vs the narrow grip which has a strong internal rotator dominance. Hope that helps #strength #fitness #movewell #painfreefitness #gymmotivation

18.01.2022 ***Pain Free Deadlift Workshop!!!*** This is a topic close to my heart and a workshop I've been wanting to do for a long time!!! Deadlifting has the power to make you or break you they really do. I've got clients who have had 20 years of lower back and are now pain free in part thanks to Deadlifting, while on the other hand I've had many clients who have been broken by a Deadlift due to poor programming and/or technical flaws. ... This workshop is designed for those people who would love to Deadlift but don't have the confidence because of either previous back issues or just aren't confident with the Deadlift. I'll be posting more info this month about the Deadlift, however if you want some more info on the workshop check the link below or in our bio. https://www.painfreefitness.com.au/store/p9/deadlift.html

18.01.2022 Here's Shanna doing a great job at a nasty little variation of a table top. It looks so simple yet is REALLY challenging!! Not only do you get the typical Lumbo-pelvic control that table top variations bring, you also get some anti rotation strength which is critical for more complex movements particularly unilateral movements (single limb). 3x10ea side ... #painfreefitness #fitnessmotivation #fitness #strength #corestrength #coreexercises

17.01.2022 The first step in learning any movement skill is to assess where you're at. This drill is both a great assessment and teaching aid when learning how to hinge (Deadlift). Here's the challenge: Place the broomstick on your back as shown. The 3 points of contact are your head, thoracic spine and pelvis.... Now tip yourself forward, (flexion through your hips) and maintain all 3 points of contact on the broomstick AND maintain your natural lumbar curvature! Red flags: 1. Excessive bend in the knees 2. Flexion (bending) of the spine at any point When assessing my clients with this, if they can't pass this assessment then they don't pick get to pick up a bar. If you found this suprisingly difficult then maybe you need to attend my Deadlifting workshop. Check the link below for details or in my bio! https://www.painfreefitness.com.au/store/p9/deadlift.html

16.01.2022 I've just finished my third session with a crossfitter who has signed up to a half marathon. During her training runs she started getting knee pain at about the 7km mark when it would completely seize up and she had to hobble home. This happened a few times before she was given our details by a friend and she came in for an appointment. Her first comment was that she wouldn't be disappointed if I told her that she had to pull out of the race... I said let's wait and see wha...t happens. After the first session, she increased her pain-free running to 14km. After the second session, she ran 18km pain-free. Now we have had three sessions, and the race is in 2 weeks. Unfortunately, I haven't given her the leave pass she was looking for to get out of the half marathon haha! But I have given her some extra info about her biomechanics that she can apply to her crossfit training, even if she never runs again. If you want help getting through a challenging goal, send me a pm or book an appointment online via painfreefitness.com.au/bookings. See you in the clinic at Dolphins Fitness and Aquatic Centre in Redcliffe! Kathy :-)

15.01.2022 ***Get better bang for your buck*** Here's a great variation of a back extension that will help promote shoulder strength and function while looking after your Lumbo-pelvic region. Protracted shoulders under load does a good job at recruiting and strengthening your Serratus Anterior (SA). A strong SA is critical for maintaining good neural patterns through upward rotation and creating a stable shoulder.... As a side note, training your body to fire through these patterns has a really important carry over to movements such as Planks or Push-ups. #painfreefitness #stableshoulders #strength #fitness #strengthtraining #crossfit #functionaltraining

15.01.2022 4 Square or Handball as Kathy corrects me Either way it should be a right of passage for every child. This was the kids first try at it, held them for a good 45min so yay!! Merry Christmas everyone and we ll look forward to seeing you all soon.

14.01.2022 Running clinic done and dusted, thanks to everyone who came. Had a blast putting it on. I hope you all took something from it, and I look forward to seeing you all soon. #run #runningmotivation #running #runnersofinstagram

14.01.2022 Had a blast watching the Torian Pro yesterday arvo with Graham Fletcher PT thanks for the ticket and catch up mate. Hats off to the athletes, hugely inspiring!

13.01.2022 Wondering what you should focus on in order to improve your running? Here's a table I put together for my running clinic on the 15th. The clinic is centred around these 4 key areas. If you or someone you know could really do with some help to get rid of niggles, or to improve running performance click on the link below and join me and some other passionate runners. Just a heads up I only have 4 spots left. www.painfreefitness.com.au... #run #running #strength #fitness #jog

13.01.2022 Did you hear? Kathy is back!! Massage and remedial therapy appointments are available Monday-Thursday both am and pm. Unfortunately someone has let the cat out of the bag already and bookings are coming in thick and fast! So get in quick if you have been waiting to make it into the clinic. ... Our rooms are still in the same place at Dolphins Fitness & Aquatic Centre in Redcliffe, and bookings are still online at painfreefitness.com.au/bookings

11.01.2022 Here's a really simple add-on to a push-up that will provide a huge amount of value! By adding a thoracic pike to the end of a push-up it brings your scapula protractors and upward rotators into play. This is critical for good shoulder strength and function. Yes scapula control through retraction and depression is important however we must move well in both directions and your Serratus Anterior must also be strong if we want health shoulders.... #painfreefitness #movebetter #strengthtraining #movewell #fitness #strongshoulders #strong #shoulderpain

09.01.2022 I've had the privilege of being taught by many great coaches over the years through my athletic endeavours. It's where I've learnt and grown the most as a movement coach. A big passion of mine is "Giving it back", because of that, teaching, coaching and educating plays a big part of our business model. My Deadlifting workshop will be no different, so if you're keen to learn how to get the most out of this incredibly benefical lift then check the link below.... Photo: National Powerlifting Championships 2011 PB Deadlift 270KG https://www.painfreefitness.com.au/store/p9/deadlift.html

08.01.2022 *** Exercise 3 of 4*** Last fridays exercise that I presented had a heavy rotation component to it. This is another great regression movement to master in order to work towards last Friday's movement. The primary benefit of this exercise outside of the row is to learn how to integrate rotation into a traditional isolation movement.... See you next week for the last movement to round off this series! T

07.01.2022 45min done and dusted, another long row chalked up. Nice to get on the rower, its been a while.

07.01.2022 Not long to go and I only have 3 spots left! If you or someone you know would love to get some help with their running, whether that's for performance or to get rid of niggles, this clinic is for you. Jump on the link below for more details and to sign up https://www.painfreefitness.com.au///Running_Workshop.html... Hope to see you there.

07.01.2022 ***Sgl Arm DB Fly On Foam Roller*** I've been really enjoying these lately, as you can see with my hip lifting off the foam roller (which I'm not all that happy with to be honest) this exercise really challenges your Lumbo-pelvic stability on top of the general Pec and Shoulder complex. Throw these in next time you're working out, you won't be disappointed. ... #strength #coreworkout #fitness #strengthmotivation

03.01.2022 ***Exercise 1 of 4*** Last Friday I gave you a crazy full body push variation you can do with a power band or a good set of bands like mine. I also promised you 4 exercises that broke the movement down so you can work your way up to it. Here's the 1st, high to low woodchops, this movement works in the same plane as last weeks exercise and looks after the rotational aspect of the exercise. It also starts to teach you how to transfer your weight from left to right and in the process transfer force that's developed in the exercise. #move #strength #fitness #power #fun #functional

01.01.2022 ***Exercise 2 of 4*** Single arm press in lunge position. Here's exercise number 2 that will help you breakdown the exercise I posted last Friday. This is a push variation I prescribe a lot of. The unilateral nature of this movement requires so much from the body. From lumbopelvic stability, anti-rotation, balance right through to the obvious benefits around strength in and around that shoulder complex. ... This exercise can be easily transferred onto a pin loaded cable at the gym, so next time you're in there give it a go!! #fitness #strength #cables #functional #stability #core #corestrength