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Salty Backs Muscle Balancing

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07.05.2022 https://shoutout.wix.com/so/88NpaMEjV?languageTag=en

23.04.2022 If you’re not assessing, you’re guessing Identifying some instabilities and imbalances with @scottybeitz through his hips and spine that are showing up as knee and shoulder pains during activity. If you’re interested in identifying where your pains may stem from, join me for a Corrective session and/or Become Balanced program. ... New clients welcome! Old existing clients come on in for a reassessment and maintenance See you soon

13.04.2022 Small but fun runners today. Trish new board looking on.

27.03.2022 Personalised ‘Essentials’ Programs. Your go to routine to manage your body. Available online to purchase ... https://www.saltybacksbalancing.com//personalised-essentia

08.03.2022 Corrective Therapy. Sessions available this Saturday in Palm Beach 9:30am, 12:30pm Book online www.saltybacksbalancing.com/bookonline

25.01.2022 An area that I regularly see is overstretched and therefore (over-lengthened) ‘tight’ is the external rotators of the hip. The reasons for this: - always having 1 leg crossed over - sleeping on the same side - ** glutes are not efficiently activating and therefore overworking these smaller muscles **... Just like having shorten external rotators, these over stretched ‘tight’ muscles could be the source of sciatic pain, trochantic ‘bursitis’ and lower back pain Stop stretching your hips until you try this simple test at home, to see if your hip muscles actually need strengthening rather than constant stretching Given are a couple of examples, however I’ve posted about hip strengthening many of times so have a sticky beak Tag your friends with hip pain

24.01.2022 Get back to ‘it’ 1:1 Corrective therapy and Coaching Let me help you, help yourself

22.01.2022 Isolated pelvic control Learn to independently move your pelvis from the rest of your body. Having this control will hugely improve your general posture and pain throughout The movements are small, so start slow and be patient! The goal is to develop fluid and controlled movements ... Get yo iso moves on!!

21.01.2022 Wrist distraction: For wrist pain, wrist impingement.

20.01.2022 These are the few stretches and exercises I use on a daily basis. The goal is to simply open up, counteract, release and activity everything from the nights sleep... ready for my day. 1. Opening up the chest and deep breathing... 2. Thoracic extension mobilisation 3. Generalised fasciae release 4. Shoulder and thoracic activation 5. Glute activation 6. Whole spine mobilisation and flow Follow along (note: is in x1.5 speed), it only takes 5 minutes of your time

19.01.2022 Self- neck traction If you e ever had someone traction your neck before, you’ll know how good this will feel! Traction is a great way to decompress the spine to increase flow and energy from the brain to the rest of the body... plus taking the pressure from the cervical vertebrae ... Tag your buds

19.01.2022 This is going to be so good! My favourite all round waterman

19.01.2022 Level up your cat/cow poses If the old cat/cow’s aren’t cutting the mustard anymore, or you’d just like to advance your release: Introduce a light to medium band (looped over your back) to increase the tension for a more intense mobilisation/release. ... Play around with the position of the band through your thoracic and upper lumbar vertebrae If you’re suffering from back pain or related, please be cautious and seek professional advice before performing.

15.01.2022 Couple of waves this morning, shared with the old man and some dolphins!

15.01.2022 Short, sharp, concentrated breathing in our chest area (over a long period) can develop muscle imbalances, particular in these secondary respiratory muscles! Sooo. We must refrain our breathing patterns and unload our overactive neck muscles: 1. (00:58) Lying on foam roller, opening up chest and breathing deep into stomach (hold in inhale for 4secs, hold in exhale for 4 seconds)... 2. (1:27) Scalene release and unload thoracic outlet syndrome (find tender spots along clavicle, then take arm through flexion and abduction) Use these (particularly breathing exercise) 3-4 times a week! Tag your buddies

14.01.2022 Unload your knee Use a towel or something similar to unload your knee joint from the constant compression This technique allows more space in the joint while also unlocking the anterior knee musculature ... Note: this may only give short term relief, although gives you the ability to go on and fix the underlying issue long term! If you suffer from more serious related knee issues, please take it easy and consult your therapist before performing

12.01.2022 A more advanced exercise for strengthening through your core areas The QL pendulum is a controlled movement designed to engage the lateral flexing muscles. The key is in stability of movement.... Try this one and tag your buddies to give it a go! www.saltybacksbalancing/onlinecoaching

12.01.2022 Active release of your shoulder internal rotators such as the pecs, susbcap, lats! Hold the positions for a more static release

12.01.2022 Glute activation tip: Clams are out Try a sidelying hip abduction for a greater activation of the posterior-lateral hip muscles... especially the glute medius.

11.01.2022 Koa Smith 1 wave, 8 barrels at Skeleton Bay caprtured by Chris Rogers full edit : https://nobodysurf.com/koa-smith-skeleton-bay-2018-1-wave-/

10.01.2022 If your groin area is giving you pain, and you’ve tried stretching... time for you to strengthen This series of 3 exercises starts static and becomes more dynamic. 1. Isometric adductor holds... 2. Side lunge (weighted if you like) 3. Dynamic side hops I’ve personally had many adductor issues in the past and was always told to stretch them more If stretching is working for you, try strengthening (as a gents rule). Tag your buddies who would benefit

10.01.2022 Engage and strengthen your core The Parloff press is a low compact, isolating exercise. Key points:... -keep band at sternum level -lock core on to stop band pulling you over - to make it harder, move meet closer together This is a great way to not only develop your core, but also help bulletproof and stabilise your lower back and hips. www.saltybacksbalancing.com

10.01.2022 Learn to move your blades ‘Scapular hugging’ is a great exercise to develop scapular control The key is to keep your elbows as close together as possible. ... Use this to fix shoulder pains, instabilities and weaknesses...long term! www.saltybacksbalancing.com

09.01.2022 Isolate your external rotations 2 cues to increasing the effectiveness of a banded external rotations exercise of your rotator cuff muscles: 1: keep elbow pinned to side... 2. Slighting bring elbow to front These very simple corrections will isolate the smaller supportive muscles of the shoulder, and stop the bigger ones from taking over! You will surely feel how much harder it is to perform the exercise... this means your isolating! Share this with your buddies

05.01.2022 Give yourself permission to move! Whilst pain is a natural response, sometimes when the problem has been corrected the pain signal continues. Why? The body learns ‘pain’... The longer your nervous system produces pain, the better it gets at producing it. So when our pain system becomes over protective, it stops us from doing the activities necessary for recovery So this is why we must desensitise the pain by showing the body (nervous system) your ability to move and the experience of movement... without flaring it up too much. Stop babying your body and allow it to do the things it was built for

03.01.2022 NEW Personalised 'Essentials' programs- 10% OFF until Wednesday Ever wanted a morning, afternoon or 'every day' routine you can turn to, in times of pain and dyscomfort, or just to maintan your body for your demanding lifestyle? The 'Essentials' program is your tool box of self-release tecniques, stretches, activation and strengthening exercises specifically designed for you, your body and your lifestyle. ... Improve your movement systems, reduce pain and inflammation and speed up recovery times with this personalised approach. Based on the Muscle Balancing philosophies I practice with every day, you will begin to feel more aware, balanced and tolerable to your daily activities. 10% off until Wednesday. All info and to purchase: https://www.saltybacksbalancing.com//personalised-essentia

03.01.2022 My biggest tip for those who don’t get much from their trigger ball is to... ‘Find the spot and hold it until it release (or reduces), rather than bashing yourself up by rolling all over! For more top tips join my email list by Dm your email address or via the website

03.01.2022 Use this exercise along side thoracic mobilisations to stop upper back tightness and pain As we spend our day leaning forward, bending over & hunched it’s important to activate and strengthen the muscles that are supporting us in thoracic extension While performing this extension based exercise, try keep your core engaged to stop any rib flaring (chest lifting), this will increase the activation and therefore effectiveness ... Creating proper thoracic extension and spine stacking is the key to living pain free from the constant weight of gravity during your everyday

02.01.2022 2 in 1 Core and glute strengthening Develop these vital areas in one go! The palloff press with glute abductions The Palloff press is a low compact, isolating exercise. ... Key points: -keep band at sternum level -lock core on to stop band pulling you over - to make it harder, move meet closer together +++ a banded hip abductions to isolate and strengthen your glutes This is a great way to not only develop your core, but also help bulletproof and stabilise your lower back and hips.

02.01.2022 Prepare your shoulders for any activity with banded shoulder exercises A light band gives the perfect resistance to activate and mobilise the shoulder joint and the muscles associated with shoulder movement These are just a few examples, get creative and specific to the movements you are going to be performing ... Tag your buddies

01.01.2022 Do you shallow breath? Short, sharp, concentrated breathing in our chest area (over a long period) can develop muscle imbalances, particular in these secondary respiratory muscles! Here I explain one of the many problems associated; overactive scalene muscles that can enclose the space between your clavicle and upper rib. This is where you may get numbness and tingling into your hands, particularly with overhead movements (thoracic outlet syndrome)... Soo. Practice drawing your breath down to unload. More practical examples to follow in next post

01.01.2022 Looking at the pain you get super low in your hips, which is more likely than not related to a weak and tight glute medius. 1. (1:30) Break down and tire-out the muscle. 2. (2:50) Strengthen in hip shift to prevent reoccurring issue.... Couple these exercises with an ‘SIJ Reset’ exercise and you’re on your way to a pain free lower back. This is just one of many causes for the generalised ‘lower back’ pain. Please seek professional advice for your case if symptoms persist. If you’re struggling and need help to fix the problem now and make sure it doesn’t come back, enquire about 1:1 Corrective Coaching. This is where you’ll learn to treat yourself and develop the tools to maintain your body forever!! www.saltybacksbalancing.com/onlinecoaching