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Proactive Health & Sports

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25.01.2022 Joint position sense is the ability to determine where exactly a particular body part is in space through the use of receptors. The largest quantity of these receptors are located in our neck. Sometimes these receptors can become dysfunctional, resulting in Cervical Joint position error which can cause pain. Cervical Joint position error is increased in those with either atraumatic or traumatic neck pain, however worse in those who have sustained trauma and those who compla...in of dizziness (Treleaven et al 2003). The head mount laser can help you improve your neck pain by training your joint position receptors to know where they are in space, creating fluid and pain free movement. @ Pro+active Health & Sports

23.01.2022 Looking for the perfect Christmas gift for a friend or family member? Why not grab them a gift voucher to show them how much they mean to you, by looking after their bodies. You pick the amount and service or leave it up to them to use whatever service they wish. Contact us on 0401115583, DM or pop in to pick up a gift voucher for your loved ones and get your Christmas sorted! #proactivehealthandsports #phs #giftvoucher #giftideas #christmas #christmasgifts #chiropractor #dryneedling #rehab #strengthandconditioning #gameready #innerwest #innerwestsydney #fivedock #drummoyne #chiswick #haberfield #leichhardt

23.01.2022 The core pt 2 In our last post, we discussed what the core is and how providing stability to the spine can assist with injury prevention. We can begin to discuss how core stiffness can improve someone’s athletic performance. Consider the psoas muscle. This muscle attaches to several segments of the lumbar spine, crosses the hip joint and attaches onto the inside of the femur. As a muscle contracts it tries to shorten. The action this muscle creates according to its attachment...s is hip flexion. So as the muscle contracts, the thigh flexes towards the torso via the femur attachment, its distal attachment. At the same time the torso is also flexing towards the femur, due to the psoas attachment to the spine, its proximal attachment. Using the psoas muscle this way would not create a fast or forceful kick. Now stiffening the proximal attachment, in this case the spine, 100% of the muscles contraction goes towards its action at the distal end, flexing the hip joint. Resulting in a fast and forceful kick or sprint. Thus, a universal law of human movement is illustrated proximal stiffness enhances distal mobility and athleticism. To sum it up... Proximal stiffness occurs between the ball and socket joints ie. the hips and shoulders. Reducing spine bending when loads are imposed will contribute to reduced back pain and injury. The more the spine is bent away from its neutral posture, the more it loses its load bearing strength. A major concern we face today, is that modern living does not 'tune' and train the guy wire system and unfortunately, in many people, it lapses into complacency. The core involves all of the muscles in the torso and those that cross the ball and socket joints that have distal connections psoas, the gluteals, latissimus, pecs, etc. Together, all of these muscles function primarily to stop motion and should be trained this way. Exercises such as planks, bird dogs and bear crawls challenge and increase proximal stability. Adding these into your training routine will help you work towards either enhancing sport performance, preventing injury or helping your current back pain.

19.01.2022 Thank you to the team @snapfitnesshaberfield for having Proactive Health & Sports. It was great teaching the members about squat technique and how to fix common errors. Looking forward to the next seminar #proactivehealthandsports #phs #proactive #health #sports #sportschiropractic #sportschiro #chiropractic #rehab #gameready #dryneedling #postop #postoprecovery #evidencebased #musclerecovery #sportsrecovery #injuryprevention #sportsperformance #sport #backpain #neckpain #hippain #innerwest #sydney #haberfield #squat

19.01.2022 Mental health is as equally important as your physical health. Don't forget to ask someone 'r u ok' to start a healthy dialogue. A conversation could change a life. #ruok #proactivehealthandsports #ask #listen #help #family #friends #support #mentalhealth #fivedock #sydney

18.01.2022 It’s always nice when the homie from @focus180_fitness comes to visit. As a trainer, Matteo pushes his body to the limit and so he understands the importance of keeping his body in top condition with a bit of TLC

17.01.2022 HOME EXERCISE IDEA Here is a simple exercise that you can do at home using just your body weight. It has long been recognised in sports of the significance of having strong hamstrings, particularly a strong eccentric contraction of the hamstrings (1). It has also been recognised that having a balanced strength ratio between the hamstrings and quadriceps (1,2). Poor eccentric strength and an unbalanced strength ratio has been identified as a factor for increased risk of inj...ury, causing a hamstring strain (1). Hamstrings are typically forgotten in the gym, with most people solely focusing on either the quads or glutes. The hamstrings are a collection of three muscles (semitendinosus, semimembranosus and bicep femoris), crossing the hip and knee joint. This is a great entry level exercise to gain eccentric strength in your hamstrings, by creating a contraction in a lengthened position. Show your hamstrings some love by giving this exercise a go. Let me know how you go in the comment section below! References: 1. Lee JWY, Mok KM, Chan HCK, Yung PSH, Chan KM. Eccentric hamstring strength deficit and poor hamstring-to-quadriceps ratio are risk factors for hamstring strain injury in football: A prospective study of 146 professional players. JSMS. 2017; 21(2018):789-793 2. Hiemstra LA, Webber S, MacDonald PB, Kriellaars DJ. Hamstring and Quadriceps Strength Balance in Normal and Hamstring Anterior Cruciate Ligament-Reconstructed Subjects. Clin J Sport Med. 2004; 14(5):274-280

15.01.2022 A year on and we’re still going strong! Thanks to everyone for all the support. Looking forward to all the years to come

12.01.2022 Posted @withregram @canadabay_baytalk A fun way to spend a Sunday chatting with David Russo from @proactivehealthandsports and my daughter @natalie_ballerinaa. Natalie leads the podcast asking David for advice on strength training for technique and flexibility. Listen out for the podcast release. Visit the BayTalk website to subscribe and listen to some of the other great local business owners I have chatted with. - Link in bio #wearebaytalk #baytalkpodcast

10.01.2022 The core pt 1 A key concept of injury prevention, performance enhancement and injury management is core stiffness or proximal stability. Core stiffness can be defined as the ability to create tension in your abdominal cavity/core to provide sufficient stability for your spine and extremities. To simplify this, having a strong core will provide your spine and limbs with stability, protecting them from injury and enhancing performance. The key term is strong core, not well def...ined core. So great abs that you see down at the beach, may not equal a strong core. Doing 100 situps everyday, may not equal a strong core. To understand what makes a strong core, we need to look at the core, its structures and its role in stability. The core is considered to be between the two ball and socket joints, your hips and shoulders, including all the muscles that run and attach in this region. Encompassed inside the core is the spine, a stacked set of vertebrae that is supposed to bear load but also be flexible. These two concepts are contradictory, as a structure that needs to bear load requires it to be rigid. The spine however is flexible, as it allows us to bend and twist as needed. This is where the core comes in. The core provides a 3-dimensional support system for the spine, to stiffen and stabilise it when it is required to bear load. In engineering terms, this is called a guy wire system. Analysis of the muscular system, together with its associated fascia sheets reveals a clever guy wire system that creates balanced stiffness eliminating the possibility of buckling and injury. Now this isn’t the same stiffness as the stiffness you may feel in the morning when you wake up. This stiffness refers to what is happening to the joints when a muscle contracts. Thus, stiffness prepares the joint to bear load without buckling. Failure to appropriately stiffen is the biggest cause of joint injury, although not the only cause. Keep an eye out for our next post, where you will discover how a strong core can enhance athletic performance! Share this post with anyone you think may be interested in finding out about the benefits of a strong core.

10.01.2022 Posted @withregram @canadabay_baytalk In this podcast @natalie_ballerinaa speaks with David Russo from @proactivehealthandsports about what exercises a training dancer should do to prevent injury. Visit the home page of BayTalk and subscribe to the podcast to hear from David and some other great local business owners. #wearebaytalk

09.01.2022 Hamstring injuries can be a nightmare, but they don't have to be! Two hamstring injuries may not be the same. Whilst the grade of the strain may be the same, the functionality of the muscle can differ from person to person. That is why, at Proactive Health and Sports, we examine each case thoroughly to ensure we understand a person's current capacity, so we can appropriately load the muscle, ensuring a speedy recovery. Typically, rehab plans for hamstring strains start with s...ome isometric exercises (sustained contraction of a muscle with no movement) but this may be too easy and therefore may not create an adaptive change in the muscle (adaptation = increased strength). Here, we have a hamstring strain one day after injury performing hamstring slides and depth drops. With an individualised assessment, we were able to conclude that these two exercises were the maximum load before pain occurred. This creates an optimal adaptation to occur to increase the strength of the injured hamstring. Send us a pm or comment below to find out more about our personalised rehabilitation plans!

06.01.2022 Thank you to the team @snapfitnessburwood for having Pro+active Health & Sports. It was great teaching your enthusiastic trainers about the mechanisms of common gym injuries! @ Snap Fitness Burwood

06.01.2022 The pull apart is a great exercise to have as part of your training routine. It targets the upper back (rhomboids, posterior delts) and upper extremity to strengthen these structures through one of the shoulder blades ranges of motion. Shoulder health is important, as it not only allows us to perform complex movements, but it helps with day to day activities. It only takes your shoulder to hurt once to understand how vital it is. Research has suggested, that a strength based... exercise targeting the motion of the shoulder blade has increased strength benefits than isolating exercises. Being a strength based exercise, the rep count should be anywhere from 6-8 reps of 3-4 sets. Once you are comfortable with the theraband you can progress to cables or weights, in a hip hinge position. Give it a go and share if you think someone will benefit from this exercise. Let me know how you go in the comment section below!

05.01.2022 Proactive Health & Sports will be presenting a squat seminar. We will discuss the fundamentals, what can go wrong and how to fix your squat WHERE: @snapfitnesshaberfield WHEN: Monday 30th of November @ 5:30pm WHO: Free for all Haberfield Snap Fitness Members ... Book your spot now by texting your name to 0412 009 059 or by sending me a private message on here. Spots are limited! #squats #snapfitness #snapfitnesshaberfield #phs #proactivehealthandsports #innerwestsydney

02.01.2022 Isometric vs Concentric vs Eccentric contractions There are 2 main types of muscle contractions; isometric and isotonic, with isotonic breaking into two subcategories; concentric and eccentric contractions. Isometric refers to a sustained contraction of a muscle with no movement. The best example of this would be a plank or just casually flexing your biceps. Both require a muscle contraction with no movement happening. Isometric exercises are important because they help mai...ntain strength in a healthy individual and assist in initially building strength in an injured individual. Isotonic on the other hand, refers to a sustained contraction of a muscle with movement. The best examples of this is literally any exercise in the gym that includes movement, such as a deadlift or a squat. But an isotonic contraction has two phases, concentric and eccentric contractions. We will be using the example of a bicep curl to explain the difference between the two. A concentric contraction is when a muscle shortens while generating force, creating movement at a joint. This phase of an isotonic contraction would be referring to the portion of the bicep curl when you lift up the dumbbell, as the bicep muscle is shortening. An eccentric contraction is when a muscle lengthens while generating force. This phase of an isotonic contraction would be referring to the portion of the bicep curl when you slowly drop the dumbbell so your arm returns to a straightened position. Both contractions are important for building strength in a muscle.

02.01.2022 The core pt 3 In the last two posts, we discussed what the core is and how core stiffness can help prevent injury and improve athletic performance. We can now start to put the knowledge we have into practice. The bear crawl is one of the best ways to train core stiffness, as you use the muscles that cross the ball and socket joint, your glutes, hip flexors and shoulder girdle, while core stiffness is occurring. The importance of this movement is that it trains the body to use... the distal attachments of the muscles (refer to the core pt 2) while maintaining a stiff core. The bear crawl can be used as both a pre/rehabilitation and strength training exercise. Once you feel comfortable crawling forward, have a go at crawling backwards. The recommended rep and sets for the bear crawl is 6-8 reps each side and 3-4 sets. Use this as a guide and once comfortable, change it up by going a certain distance to get an adaptive change. Share this post with anyone you think may benefit from this exercise. Let me know how you go in the comment section below!