Project Physio in Canberra, Australian Capital Territory | Fitness trainer

Project Physio

Locality: Canberra, Australian Capital Territory

Phone: +61 431 212 306

Address: 4/70 Darling Street, Mitchell 2911 Canberra, ACT, Australia

Website: www.projectfitnessgroup.com.au/physiotherapy-1

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• Sport & recreation
• Physical therapist
• Sports & fitness instruction
• Fitness trainer

25.01.2022 Awesome to see our client Anton getting rewarded for his hard work and passion!

25.01.2022 Worried about your posture? Getting shoulder pain, especially with overhead movements? More and more our lifestyles are pushing us into the classic rounded posture, whether it's slouched over a computer, phone or maybe you have just overdone bench presses at the gym (you know who you are!!).... I think we are all aware of the consequences of this posture including neck, shoulder and back pain, or even headaches and migraines as a result of the associated muscle tightness. This posture can also lead to shallower breathing, resulting in increased stress - not good!! There are plenty of great exercises to help with this, however, i wanted to highlight one of the lesser known ones which i think can help a lot, the table or crab stretch. Table/Crab Stretch Purpose: Stretch the front of your shoulder including pecs, biceps (long head attachment), and open up anterior hip joints, with the added benefit of posterior chain activation!! How: Place your shoulder above your hands and your knees above your ankles. Activate your core and squeeze your glutes bringing your hips up to form a straight line between your shoulders and hips (form a table). Slowly work up to holding this position for at least 10 seconds. For a full comprehensive plan to improve your posture book an appointment today: Ring 0431306212 or Visit:https://bookings.nookal.com/bookin/appointment/SO2K9/XLJZB

25.01.2022 The physical benefits of exercise are well known, but its also very important for the brain.

22.01.2022 Exercises you should be doing. *Farmers Walk* How:... -Stand between two sets of weights - dumbells, kettlebells, farmer carry handles -Brace your core and glutes, drive the legs into the floor to lift the weight -Straighten your posture, get tall and look straight ahead -Take small, quick steps -Put weights down in a controlled manner. Benefits: The Farmer's Walk activates nearly every muscle group. The core braces and stabilizes the entire body. Grip strength in the hands, wrists and forearms is a necessity which in turn will improve pulling strength. The upper back works to keep the shoulders and chest from sagging improving posture. The legs especially the glutes are worked to propel the walk, and the cardiovascular system is engaged throughout the entirety of the movement. As a result, your entire body is put to work burning fat, creating lean muscle and fixing postural imbalances.

20.01.2022 Exercise spotlight. The wall squat Why do it:... Helps improve squat mechanics by reinforcing a upright neutral spine while initiating a correct hip hinge movement which is needed for a good squat. Great warm up before weighted squats to 'grease the grove' of the squat while improving squat range of motion before loading up a squat. By restricting the amount of compensatory movement it is also a useful assessment tool for squat mobility which can be reassessed to chart improvement in range of motion. NB Don't try and limit the knees coming forward over the toe's when squatting away from the wall. How to do it: Face the wall with feet pointed slightly outward and heels right outside shoulder width apart. Either arms straight out to the side or to progress it should be fully extended upward with your biceps in line with your ears. Squat trying to reach full range of motion without any part of your body touching the wall. Focus on pushing knees out as much as possible and keeping an upright torso.

18.01.2022 We should all know by now prolonged sitting with a poor posture is not ideal for us, but what exactly is happening to the body?

17.01.2022 Exercise Spotlight. Hip Adductor Stretch This is a great stretch if your suffering lower back pain during squats or sumo deadlifts. Limited hip abduction can be one of the main contributing factors. ... The benefit of this set-up allows you to position yourself into as much abduction as possible by altering the position of the leg with the knee on the floor. How to execute: 1Rotate your torso towards the leg that’s touching the rack. With that leg, drive it into the rack throughout the entire set. 2Rotate your torso away from the leg that’s glued to the rack. The further you rotate away from it, the greater the stretch you’re going to feel in hip abduction. 3If easy after a rep or two, slowly slide the leg in hip extension further forward to challenge the angle of hip abduction more. Pictured here is Danai who has been suffering lower back tightness/discomfort after big leg session or a lot of hip extension exercises at the gym. After examining him it was found that his right side had 1/2 the abduction range of movement compared to his left. This was one of the exercises given to help correct this as well as dry needling and soft tissue work.

17.01.2022 Charlie working on regaining strength in his VMO following surgery for a bucket handle tear in his Meniscus. Unilateral work is a great way to do this. The aim is to have Charlie back at preseason training in the junior Raiders system ASAP.

17.01.2022 Interesting article about the problems we face spending to much time on our phones and how it's affecting our health and wellbeing. http://articles.mercola.com//12/27//text-neck-posture.aspx

15.01.2022 Looking to improve squat depth and avoid injury? One of the most overlooked factors when trying to improve squat range of motion is ankle mobility, more specifically a lack of dorsiflexion caused by tight Soleus muscles (deep calf muscle). This is common as the Soleus is prone to tightness from excessive use, prolonged sitting and sometimes poor choice of footwear (high heels ladies!!).... A tight Soleus will not permit the shin bone to glide forwards over the foot and toes (dorsiflexion); a movement that is vital to correct squatting. When this range is limited the arch of the foot can collapse (over-pronate) and the knee will move inwards to accommodate the forward momentum of the body. This can cause ankle and knee pain. To improve your squat add this Soleus stretch to your pre-squat routine: - Line the front thigh up with your sternum (chestbone). - Keep the heel on the ground as you bring the knee forward. - Use your bodyweight to add to the stretch.

14.01.2022 Rehab time for this champ Lewy Watt. He's been working hard to get back overseas on his wake board following knee surgery after a bad landing. The main focus will be strengthening in the bottom of the squat position to stop this re-occurring.

14.01.2022 Good information in regard to what exactly is going on when joints "click/crack' especially the knee joint.

10.01.2022 First day back for 2018!! If you have picked up any sprains/strains over the Christmas break or have resolved to make 2018 the year you get your body moving better book an appointment today. To book either ring 0431212306 or visit: https://bookings.nookal.com/bookin/appointment/SO2K9/XLJZB

08.01.2022 When studying becomes dangerous.. Overuse injuries such as this one are caused by a sudden increase in frequency, intensity or duration of a certain movement. When these movements are repeated beyond the tissue's physical limit tissue damage can occur. The problem arises when this happens over and over again to the point where the body can't keep up with the healing process. This prolonged damage leads to pain, inflammation and loss of function.... The longer this circle of dysfunction lasts the longer it takes for the damaged tissue to heal so early intervention is critical!! If you have an overuse injury and want to find out about what you should be doing for it book an appointment today: Ring 0431306212 or Visit: https://bookings.nookal.com/bookin/appointment/SO2K9/XLJZB

07.01.2022 **Project Physio Giveaway** Does Your Job or Lifestyle Put Your Body At Risk of Injury? We are hooking two people up with a full Body Overhaul Valued at Over $520 that Includes:... - Bio-Mechanical Body Assessment x 2 - Gym Based Rehab Session x 2 - Soft Tissue Body Work Treatment x 2 - Massage by EB Sports Massage Therapy x 2 LIKE, SHARE & TAG a Friend/s that is either injured or could do with some maintenance work/care to WIN. You can only enter once, so make it count! #InjuryPrevention #LiveBetter

06.01.2022 Another weekend spent at the football looking after the Gungahlin United Football Club! Great to see the First Grade Men get back to there winning ways!! Just a reminder that any member of the club no matter what age or grade gets a discount on our services!! So make sure you get to the end of the season and get any injuries seen too!!... To book an appointment visit: https://www.projectphysio.com.au/contact/

05.01.2022 Exercise Spotlight KB bottom up press This exercise is fantastic at building shoulder strength, stability, control and mobility. Make sure you start with a light weight and build up as it’s a challenging movement that requires a base level of strength and control.... Why? By using a upside down KB it requires greater control and strength due to the unbalanced nature of the exercise and the grip required. Holding the KB like this activates your forearms, wrist, upper arm, shoulders and core. The tension helps create more stability in your shoulder. You also need to tense your trunk to stabilise the overhead position due to the unilateral aspect which means it’s a great overall exercise for stability. Benefits!! - Increases shoulder strength and stability. - Improves postural control. - Corrects poor lifting mechanics. - Helps overhead press. - Increases grip strength. - Core stability.