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25.01.2022 POSTURAL FIX ROW Complete before a workout with a cable station or a band to mobilise the spine and activate muscles predominately in the upper back OR complete after a session to increase upper body horizontal pulling volume. Strengthens the spinal extensors, scapula retractors and depressors and rear delts. ... Mobilises the thoracic spine and shoulders. A great choice for those with tight lower necks/upper backs. Complete in kneeling and maintain a strong core, squeezing the glut to open up through the hip flexors. Any issues chat to your #physio or #strengthandconditioning Coach. #physiotherapy #workout #exercise #posture #prehab #activation #mobility #upperbackpain #row #backworkout #lats #muscle #physicaltherapy #gym #weightlifting #fitfam #cablerow #core #sandringham #swimming #correctiveexercise #rotatorcuff #rhomboids #bodybuilding #boxing #strengthtraining

25.01.2022 TEXT NECK How much time do you spend in front of a screen? What is your set up and posture like? This picture shows the relative load your neck experiences with different postures, such as whilst usually a mobile device. As you increase the angle of your head you increase the force on the neck. The neck is a strong structure but it is important to try and optimise posture and have frequent breaks when it comes to prolonged postures. ... Looking down at an angle of 60 degrees can load the neck and it’s supporting muscles with 6 times the force. Desk set ups, time in front of a screen, jobs where we look down, the posture we use when we workout and exercise are all important factors! This increase load can cause premature degenerative changes, disc bulges, pain and headaches to name a few. Tag someone that loves to text. #textneck #posture #physio #physiotherapy #exercise #neckpain #ergonomics #workplacewellness #injuryprevention #injury #injuryrehab #backpain #neckstretch #strengthtraining #massage #dryneedling #stretching #mobility #posturecorrection #moveitorloseit #workingfromhome #desksetup #deskwork #headache

23.01.2022 SHOULD EVERYONE WITH LOW BACK PAIN GET A SCAN? Scans are needed when a serious condition is suspected (cancer, fracture, infection), which only makes up for 1% of conditions. Scans are likely to show something however most findings are not relevant to the pain. In this table of people you can see the results of an MRI study which at looked at people WITHOUT low back symptoms to see what is normal? In the table you can see that the prevalence of spine degenerative changes ar...e normal, and increase with age...and that’s also normal. So what happens when we send everyone for scans? Well we get a lot of findings and not much else. Scans must be clinically relevant. Scans make part of the picture but aren’t everything. From the table you can see if I sent a painfree 40yo for an MRI I have a 50% chance they will have a scan which reveals a disc bulge. In my experience the average person will not like this this. In fact it will be very likely they will change the way they move by avoiding bending, not being as active for fear of something happening to their back and avoid lifting. Although this is a simple example you can quickly see how a scan can actually do more harm than good. So overall no, not everyone needs a scan. They must be part of a clinical picture and be used to help add information to the puzzle. #backpain #injuryprevention #injuryrecovery #physio #physiotherapy #physicaltherapy #workout #exercise #fitfam #sandringham #oakleigh #massage #strengthandconditioning #strengthtraining #squats #deadlift #benchpress #mri #massage #pilates #core #coreworkout #injury #discbulge

22.01.2022 COMPARE YOURSELF TO WHO YOU WERE YESTERDAY, NOT OTHERS. Evolution has geared humans to look outwards, to compare and compete with others. But in the age of social media constant comparisons can become disheartening, as we are constantly seeing the edited fantastic versions of other people. Research is showing that this is damaging to our mental wellbeing. As the old adage says comparison is the thief of joy.... Now more than ever it’s important to learn to focus on what you are doing. What your goals are, no matter how small. And to be happy with improving yourself, rather than comparing yourself to someone else. You aren’t someone else. You are you. Focus on improving yourself. Celebrate what you achieve. Get after whatever you want to achieve. #selfimprovement #fatloss #comparisonisthethiefofjoy #betteryourself #weightlossjourney #healthandwellbeing #mensfitness #abs #mensphysique #gym #workout #beforeandafter #fatloss #shredding #personaltraining #physio #physiotherapy #muscle #skinny #injuryprevention #injuryrecovery #injury #bodybuilding #goals #motivation #dedication

21.01.2022 YOUR HEALTH AND WELLBEING ARE LONG TERM INVESTMENTS Working hard and chipping away towards a goal has almost become a foreign concept in a world of instant gratification. Some things take persistent work, and often take a while before you can see the reward for your labor. The biggest difference between motivation and dedication is that motivation is an emotional state that can help you to start something. Dedication goes beyond desire and involves a person’s commitment to... following through with BEHAVIOUR and ACTION. As the @barefoot_investor stated in his book, you don’t plant an apple seed on Saturday and expect to eat an apple the next day. Investing takes time, and your health and wellbeing is just about as IMPORTANT an investment that exists. Motivation comes and goes, so whether you are recovering from an injury or you are looking after your physical and mental wellbeing, you must aim to be consistent, form good habits and be persistent when things don’t fall your way. If you want a good mind and body for life, get used to working on your machine daily. Tag someone that needs to hear this #motivation #dedication #injuryprevention #injuryrecovery #injuryrehab #physio #physiotherapy #strengthandconditioning #fitness #mentalhealth #wellbeing #healthylifestyle #gym #mobility #rehabilitation #sportsperformance #bodybuilding #muscle #armworkout #osteo #chiro #strength

20.01.2022 INJURY IS AN OPPORTUNITY An injury can be a detour in sport or life, but like with most things there are two sides to a coin. An injury can be tough, but it does present opportunities. It allows you to take a look at how the body is working, identify weakness and address them.... Remember most Injuries can be traced back to a weak link(s). Addressing these might not only help your recovery, but could help to prevent worse injuries down the track. If you perform a sport, it may help to improve your performance. Focus on other areas. For a sports person like a triathlete this may mean focusing on other disciplines like running and biking if they have a shoulder injury and struggle to swim. For a football player it may mean working on skills if they can’t form a lot of running. For an everyday person it may mean shifting your priorities, but this gives you time to focus and work on something else. It builds psychological and emotional resiliency. If something is not going your way it can be stressful. When injured you’ll have to come to terms with it and address it. Recovery is not always a linear process. You’ll have good days and bad. Discipline and resiliency will get you through it. So when injured we can either see it as a roadblock or as a detour. Try and see it as a detour, the opportunities it presents and get after it. Tag someone that needs to hear this. #injury #injuryprevention #injuryrecovery #rehab #rehabilitation #physiotherapy #physio #osteo #chiro #sport #rafaelnadal #tennis #fitfam #bodybuilding #physique #fitness #resilience #strengthandconditioning #mobility

19.01.2022 DON’T WEAKEN YOUR STRENGTHS. STRENGTHEN YOUR WEAKNESSES. This is one of my favourite quotes from @andrew_lock_strength . It sounds simple. In fact it is. But it’s something we fail to do regularly. For example if we have an area of the body that continues to tighten on us, for instance our hip flexors, and we have back pain, most would blame the hip flexors for this and release them to ‘fix’ the problem. However the body has tightened the hip flexors to help give strength ...to stabilise the spine. By massaging and stretching it, you are simply taking away from the spine what was giving it strength. So instead of attacking the strengths, in an assessment we should indemnify that someone is weak, and that’s why the hip flexors are working overtime. Logically making this weaker area stronger would result in a situation where the hip flexors no longer needs to compensate. Imagine some tradies working on a construction site. If some of the guys aren’t working hard, the workload still has to be done, so the others take up the load. If this was to go on for months the overworked tradies are going to be tight, sore and complaining. This is often the case with your tight, sore and complaining muscles. So do you blame those workers? Or do you get the under utilised workers back taking on the workload? It’s clearly the latter if you want a long term fix. So if you have sore and tight muscles that continue to tighten on you more than other areas, regardless of how much you treat and stretch them, maybe ask why is it tight. Like and share with someone that complains of recurring muscle tightness. #physio #physiotherapy #stretching #mobility #strengthtraining #strengthandconditioning #injuryprevention #injuryrecovery #rehab #exercise #workout #hipflexors #quotestoliveby #osteo #chiro #backpain

18.01.2022 THE PSOAS MARCH FOR THE CORE AND HIP FLEXORS For all of us, in particular sports people, lumbopelvic (core) strength and control is super important to prevent injuries to the legs, hips and back, improve strength and therefore power and performance. The PSOAS MARCH is an easy way to integrate core strength and control with an emphasis on hip flexor strength. ... For alot of us with tight hip flexors it’s due to a lack of strength. Sometimes it’s a lack of strength somewhere else so the hip flexors take over and that increased workload by them makes them feel tight. Sometimes the hip flexors lack strength so they tighten up to reduce movement as the body’s natural way of protecting itself. Therefore the way to address this issue is to actual strengthen the weakened muscles not to repeatedly stretch them. The psoas march aims to strength the hip flexors whilst providing an anti-extension core strengthen component, great for runners and sports requiring running. Tag a runner below. #running #runner #hipmobility #hipflexors #hipflexorstretch #coreworkout #core #antiextension #healthylifestyle #backpain #swimming #physio #physiotherapy #injuryprevention #injuryrehab #strength #strengthandconditioning #pilates #abs #massage #exercise #workout #homeworkout

18.01.2022 ADDRESSING THE MENTAL SIDE OF INJURY A 2010 study examining 8 elite coaches at a sporting institute, revealed that coaches opted to facilitate athletes’ return to sport following an injury through a variety of STRATEGIES RATHER THAN APPLY A SYSTEMATIC APPROACH when addressing psychosocial challenges. They believed that due to the INDIVIDUAL nature of the injury experience, that no ‘one size fits all’ approach was appropriate. Instead by implementing specific strategies the ...coaches attempted to address competence, autonomy, and relatedness needs in facilitating athletes' return from injury. Commonly used strategies included: Coordination of a "team approach" to rehabilitation Fostering open communication with athletes and treatment team members Social support Positive thinking and goal setting Role models TAKE HOME: We are not all the same, and we will all face different challenges, both mentally and physically, when injured and returning from an injury. So instead of following a recipe, focus on addressing competence, autonomy and what the individual/you needs. Coach strategies for addressing psychosocial challenges during the return to sport from injury (Podlog 2010). #injury #injuryrehab #injuryrecovery #injuryprevention #physio #physiotherapy #mobility #strength #strengthtraining #strengthandconditioning #weightlifting #crossfit #bodybuilding #swimming #monbulk #sandringham #oakleigh #fitfam #muscle #girlswholift #swimming #athlete #sportsinjury #psychology #mentalstrength

17.01.2022 IF YOU CAN’T BEAT THEM, BECOME A PHYSIO AND WORK WITH THEM. Here was my first swimming interstate gig as a physio for the Victorian Institute of Sport at a national championships many years ago. A lot of fun, and being around any kind of competition is exciting. Very contagious! A long time ago I was a swimmer. I thought I was pretty decent. That’s until I got to race some real fish. That’s when the penny dropped that I wasn’t destined to be a swimmer. However that wasn’t w...hen I stopped hanging around swimming pools. I have been lucky enough to do some travel with sports teams. I’ve worked with local, state and a national team across many sports. Missing a lot of sports competitions this year including watching the Olympics. Here’s to an amazing 2021 in Tokyo !! #physio #physiotherapy #swimming #olympics #tokyo2020 #swimmer #injuryprevention #injuryrecovery #strength #strengthandconditioning #sportsinjury #sports #competition #pilates #massage #sportsperformance

16.01.2022 THE IMPORTANCE OF PLAY FOR ADULTS Play is important for children. It’s a large way in which they discover new approaches to deal with the world. Many theories suggest that experiences, skills, problem-solving abilities and knowledge needed for serious purposes later in life, are actively acquired or enhanced through playful engagement with the environment when we are kids. But what about as adults? ... Play is known to help: Relieve stress Improve brain function Boost energy and the feeling of vitality Stimulate your mind Improve work productivity Help to build relationships with a person Trigger creativity and teamwork You are never too old to play. In fact continuing to play may be an important part of keeping you healthy and young at heart. #play #sport #mindfulness #stressrelief #mentalwellness #energy #brainfunction #physio #physiotherapy #quotestoliveby #moveitorloseit #strength #mobility #physicalfitness #sandringham #oakleigh #monbulk #skipping #exercise #girlswholift #bodybuilding #workout #mentalwellbeing #stressmanagement #importanceofplay

15.01.2022 HOW’S YOUR MOTIVATION DURING COVID? Let’s be honest, this period of lockdown and isolation during the pandemic has sucked. It has been easier on some, harder on others and keeping motivated has been hard at times. Maintaining motivation can be difficult. Some ways to help keep your mind balanced and stay motivated include:... Set small daily goals. Enjoy small wins and achievements. Plan your day to include work, exercise and relaxation times. Schedule in social get-togethers whether virtual or in person if appropriate. Prioritise your mental health. This includes exercise, diet, good sleep patterns, periods of relaxation time and monitor your tv and social media use. Accept that feeling not great is normal sometimes. Listen to yourself. Be realistic. Focus on what you can do. Talk up. Have some fresh air breaks. #motivation #fitness #mentalhealth #physicalhealth #wellbeing #gym #workout #exercise #physiotherapy #physio #muscle #benchpress #bodybuilding #armworkout #physique #weightlossjourney #fitfam #injuryprevention #injuryrehab #sandringham #monbulk #oakleigh #chestworkout #triceps

14.01.2022 WINGING SHOULDER BLADES. (SERRATUS ANTERIOR). Serratus Anterior is an often neglected muscle when it comes to shoulder rehab. Many people don't even know it's really there until you look at a bodybuilder or boxer and see those funny looking finger like projections off the side of someone's body. Serratus Anterior attaches to the front aspect of the shoulder blade and wraps around the rib cage to insert into the 1st to 8th ribs.... . It functions to stabilise the shoulder blade particularly with shoulder flexion, by assisting upwards rotation of the shoulder blade, and protraction (pulling the shoulder blade around the rib cage and forwards). A loss of adequate strength/function will lead to poor scapular stability and possibly shoulder impingement, altered loading on other soft tissues of the shoulder, neck issues etc. Often people describe seeing winging as you can see here. #serratusanterior #wingingscapula #scapularstability #shoulderstability #shouldermobility #injuryprevention #injuryrehab #physio #physiotherapy #swimming #bodybuilding #girlswholift #physique #muscle #sandringham #oakleigh #monbulk #strengthandconditioning #strength #pushups #workout

13.01.2022 DO YOU PLANK CORRECTLY? As shown by Professor Stuart McGill, a leading expert on Spine biomechanics for 30 years, muscle endurance, as opposed to strength, has been shown to be protective for future troubles of back pain. To all the sporty people out there athletic performance depends on being able to generate power through your arms and legs. To achieve this you need your hips and torso to provide a stable platform. ... If appropriate the plank is one of many exercises that you can use anywhere to help you decrease lower back issues and improve athletic performance. Of course if you aren’t sure get your problem assessed or see a good strength and conditioning coach. Now remember these things: Quality over quantity!! Focus on form first and build your intensity / time after you nail the correct technique. If you can’t get it right build up to a plank with planks on your knees. It is important to maintain a neutral spine making a straight line with your body (hence plank). Don’t let your hips sag or lift them too high. Keep your hands and feet apart pointing parallel forwards and back. You should flex your legs, your glutes and you should try to think about pulling your elbows down towards your toes. This will greatly intensify the exercise and help to prevent rib flare and you falling into extension. Also make sure you progress the movement when appropriate to make sure you continue to progress. You can do this by increasing the duration, putting a ball between your thighs and squeezing it, lifting arms and legs, using a weight plate etc etc etc. Enjoy the burn but stop if you have any pain. #plank #physiotherapy #physicaltherapy #fitness #gym #abs #workout #core #coreworkout #fitfam #fitspo #dyel #girlswholift #motivation #doyoueven #bodybuilding #mensphysique #posing #selfie #exercise #strengthandconditioning #sixpack #muscle #weightlossjourney #sport #rehab #backpain #injuryprevention #injuryrehab

13.01.2022 WHAT DOES EVIDENCE BASED PRACTICE MEAN? A term that gets thrown around a lot is ‘evidence-based’. We see it in health, fitness and wellness posts all the time. But what is it, and what is it not? Evidence based practice (EBP) is 'the integration of best research evidence with clinical expertise and patient values’ (Sackett et al. 1996).... There are three fundamental components of evidence-based practice. It is the integration of these three components that defines a clinical decision as evidence-based. Each component is essential in decision-making. 1BEST EVIDENCE, which is relevant high quality clinical research that has been conducted using sound methodology. It is important to use current best evidence as a starting point from which you work, applying the expertise of the clinician/trainer etc, and considering the individual involved. Just focusing alone on what the research says is not evidence-based. 2CLINICAL EXPERTISE refers to the clinician's cumulated education, experience and clinical skills. Ultimately the clinician has to understand the research, know what is relevant to a particular case, and understand the needs and goals of the patient, whilst creating a plan moving forward. In this way there is an art to evidence-based practice. 3PATIENT VALUES, which are the unique preferences, concerns and expectations each patient brings to a clinical encounter. Essentially taking into account the individual. People are different, so why would the approach each person the same? Whilst you may have two people presenting with similar issues, ultimately how you manage them will likely be very different depending on the person. #evidencebasedpractice #physio #physiotherapy #exercise #gym #swimming #injuryprevention #injuryrecovery #bodybuilding #workout #evidence

12.01.2022 MOBILISE YOUR NECK If you have a catching in your neck as you look up this could be an exercise you can try. With most of us looking down a lot and sitting at desks holding prolonged postures, i have been seeing a lot of neck tightness.... This is a self mobilising technique. It can help with neck pain, stiffness when looking up and even headaches that originate in the neck. Follow the instructions in the video. If you have pain stop. As always the advice in this video is general in nature, and I would advise you seek the assistance of a qualified health professional. If you need help, have a question, or just want to say hi, please feel free to comment or message me . Music: Wander Musician: @iksonmusic #physio #physiotherapy #neckpain #neckpainrelief #backpain #backpainrelief #neckpaintreatment #mobility #officelife #deskwork #injuryprevention #injuryrehab #injuryrecovery ##movement #exercise #rehab #stayactive #headache #workout #worklife #workplacewellness #strengthening #sandringham #oakleigh #monbulk

08.01.2022 BANDED HIP MOBILISATIONS i personally get a lot of pinching in the front of my left hip with squatting. There are many potential causes for anterior hip pinching when squatting including joint restrictions, muscle weaknesses and poor technique.... Here are some hip mobilisations using a band. Here I am using a band to apply a lateral glide to my hip in order to improve the range of available movement. Working my way through a minute or so of: lunge position (leg down) quadrupled position lunge position (leg in front) mobilising into internal rotation and more flexion as appropriate. #squats #hipmobility #hipstrengthening #legday #legworkout #activation #warmup #stretching #strengthandconditioning #injuryrehab #injuryprevention #hipimpingement #glutes #bootyworkout #physique #bodybuilding #fitfam #physio #physiotherapy #sandringham #oakleigh #monbulk

08.01.2022 SQUAT CURL A goblet squat can be a great tool to help improve squat form. Holding the weight in front of you in your hands allows you to maintain a much more upright position. By adding a curl you get some other benefits. Holding a weight in your hands, squat down pushing your knees apart to allow your arms to sit between your legs. Curl the weight up and down. ... By curling the weight you change your centre of mass. As you lower the weight, your mass travels forwards, increasing the amount of torque you have to resist. Preventing your body from shifting forwards as you curl the weight helps improve your lumbopelvic control. By improving your control and technique you will become stronger. #squats #legworkout #core #hipstability #corestability #strengthtraining #strengthandconditioning #glutes #physio #physiotherapy #injuryprevention #injuryrehab #fitness #workout #gym #bodybuilding #mensphysique #hipmobility #massage #dryneedling #sandringham #oakleigh #monbulk

05.01.2022 NEVER, EVER UNDERESTIMATE THE IMPORTANCE OF HAVING FUN #physio #physiotherapy #strengthtraining #strengthandconditioning #core #coreworkout #abs #pushups #shoulderstability #dogsofinstagram #puppy #puppylove #rehab #injuryprevention #injuryrehab #swimming #sport #homeworkout #gym #fitness

02.01.2022 IF YOU THINK LIFTING WEIGHTS IS DANGEROUS TRY BEING WEAK. BEING WEAK IS DANGEROUS. @bretcontreras1 said it. Most soft tissue injuries occur because part of our body is exposed to loads it can’t tolerate. So we have to reduce what we are doing to allow recovery and make that area, and it’s surrounds stronger. It’s simple really by that’s what makes this a great quote. #bretcontreras #strength #strengthtraining #strengthandconditioning #fitfam #rehabilitation #injuryprevention #injuryrecovery #physio #physiotherapy #weightlifting #powerlifting #bodybuilding #mensfitness #girlswholift #muscle #swimming #gluteguy #sandringham #oakleigh #monbulk

02.01.2022 STOP BLAMING EXERCISES. Have you heard any of the following : Deadlifts are bad and will injure your back. Running wrecks your knees.... Overhead pressing will give you shoulder pain. Well this is rubbish. In reality: Deadlifts are a great way to strengthen the back. Some form of deadlift or pull should be in a back rehab program. Recently the knees of runners were studied and intact they had great cartilage in their knee. Overhead pressing is something you do whenever you put the clothes on the line or reach for the top shelf so why shy away from performing the action? Why not train to be functional and physical strong and capable in all planes of movement? When it comes to injuries and exercise it’s more about the individual. We are all built differently so different exercises will suit you and I. That’s trial and error to find what you enjoy, what feels right and what may not suit your body. Think of exercises like tools, It comes down to how you use it. Before you label an exercise bad think: Did you learn the movement well first and slowly progress the exercise or did you try and progress too quickly? Does your technique need more work? Do you practise best form at all times? Did you ensure appropriate workload? Did you ensure adequate rest? What was your quality of recovery (sleep, diet, stress levels, active recovery etc)? Did you come back after a lay-off and train how you were prior? Before you blame an exercise think back and almost always you’ll find a few breadcrumbs as yo why you were injured. #exercise #injury #injuryprevention #injuryrehab #physio #physiotherapy #strength #strengthtraining #strengthandconditioning #gym #workout #training #core #sandringham #oakleigh #monbulk #physique #bodybuilding #personaltrainer #deadlift #massage #dryneedling #muscle