Spinefit in Sydney, Australia | Gym/Physical fitness centre

Spinefit

Locality: Sydney, Australia

Phone: +61 430 825 703

Address: Level 1, 32 Ebley Street 2022 Sydney, NSW, Australia

Website: http://spinefit.com.au

Likes: 1357

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• Gym/Physical fitness centre
• Medical and health
• Physical therapist

25.01.2022 Tight chest or poor posture? Doing a regular chest opener stretch if you are one of the above will help Setup: following demonstration, whilst stretching the left side, place the left leg behind the right in a split stance, place your elbow and hand on the wall or pole used for the stretch. depending on your tightness, (loose) place your elbow in line with your shoulder or (tight) place your elbow lower than your shoulder.... Ques: Now use your hips to lean your weight forward onto your front foot and/or rotate your hips away from the wall to give you a stretch, depending on tightness (tight) place yourself infront of the wall or (tight) inline with the wall. . . Great post by @spine_fit . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

25.01.2022 Last weekend I entered a long battle of a race which was 23 km in Kangaroo Valley through the long grinding hills and heat. And I just kept thinking Matt keep pushing, keep pushing, keep pushing to get to the finish line. With the temp at 40 and lots of flies plus humidity, it was certainly a tough one to make to the end, but I did it and placed in the top 10 in my age group.... So I start thinking what is how is this related to my back, my client's back and how is this related to reaching your goals? It can be a battle sometimes when you’re looking to come out on top and looking to get those results but remember you just have to keep on pushing as I did. You must keep on pushing and pushing and being consistent in a number of different areas. - Not stressing out - Doing your mobility - Working on your core strength All these are MUSTS These are all things that are so important in order to get results if you miss one of them you might not beat your back pain, if you missed another you certainly are not going to beat your back pain. In order to beat your back pain, you must be achieving all these things in all the different areas each week, day in and day out focusing on the goal. ***If you missed our post last week and you want to make the most of our train to the end of the year for FREE promotion just COMMENT YES PLEASE below to this post now about our coaching programs. We will find out the best way to help you *|FNAME|* to start 2021 pain-free.

24.01.2022 Cross crawl hold This exercise is great for your stability and core strength to keep your back in a safe position By holding a cross crawl position, pulling your tummy in and staying braced the body is under lots of activation... This exercise will also give you good body awareness and a challenge to maintain a neutral spine as well as activation through your mid section and core. . . Great post by @spine_fit. . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . - @matt_lillas . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

23.01.2022 Bodyweight squat with a mini band So having a mini band around your knees is going to help prevent your knees from wanting to drop inwards. The band is also going to promote some external rotation through your feet and knees which results in more glute recruitment to effectively strengthen the right muscles.... Give this a go and youre definitely gonna feel the difference it can make to your squat and a for those under active Glute muscles. This can make it much more difficult and more challenging to do your best move in a nice slow controlled speed using the band on your next Squat session. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . - Matt Lillas . follow Spinefit - Back Pain Fitness ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

22.01.2022 High Plank Hold a static high plank its going to give you good awareness of how to activate your core and stay nice and strong and stable This position is going to teach you the importance of body awareness and build you the strength that you need to help stabilise your lower back to unload those nasty overactive back muscles... Practice your high plank by pushing hands into the floor, pushing his shoulders forward, pulling in your tummy and really focusing on that glutes squeeze As you can see its a bit of a hollow position which is a safe position to hold you strong and stable . . Great post by spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

21.01.2022 Our team is expanding (again). We're looking for an ambitious, driven sales person to join our team must have experience as a Personal Trainer or other health p...rofessional as well. Full training provided and as long as you value putting the customers best interests ahead of anything else we want to hear from you. PS - This position is fast paced and requires dedication, ambition and follow through - if that's you, apply by commenting YES below now.

20.01.2022 Fix your squat By using a box or a bench behind you when youre learning or practicing your squat I can help you with things such as excessive forward lean and wobbly unstable knees. The box is like a bit of magic its going to make you sit more upright focus on the right muscles being worked keep your posture nice and well aligned.... Using this technique will improve your overall squat movement so that you can start increasing difficulty, depth and add in resistance. doing these regularly this is going to start to get your glutes firing in the right order from the bottom to the top of the squat its really gonna clean up all the little areas of your squat so you perform much better overall You should be going to a depth where your quads are your upper leg is just parallel to the floor to the floor. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

20.01.2022 Why the glutes are important to fix your lower back and how to activate them!

20.01.2022 Lying glute stretch So this is an easy stretch for your glutes and piriformis lying down fully supported. Find any wall, chair or something to put your foot up against so that its going to lower your leg to keep in the right position to stretch out those tight muscles.... Make sure your lower back is flat on the floor and not lifting and you can actually just relax quite easily into this position and let the position do all the work. This is going to stretch out through the piriformis which is right where your back pocket would be in hug your knee gently towards your opposite shoulder to lengthen the muscle further through that back piraformis area. Keep this held for up to two minutes each side regularly and it will sure loosen up your tight glutes and tight piraformis muscles. . . Great post by Spinefit - Back Pain Fitness . Follow Spinefit - Back Pain Fitness for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

20.01.2022 Hello Monday What's have you committed to getting done this week? Share with us in the comments below... Stay focussed. Be consistent. Keep moving. And stick to your goals. And reach out if you need any support. We are here to help.... . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym See more

18.01.2022 FOCUS - What is the ONE THING you're focussed on this week? Your training, a deadline for work, enjoying your holiday? Share with us in the comments below.

17.01.2022 I would love to invite you to be apart of my Facebook group, just click this link https://www.facebook.com/groups/beatpain/ : FREE Live Sessions The latest strategies on rehab... Any questions answered Advice by the founder of Spinefit Coaching A community of people joining forces to become their best Were building a community to help one another and provide you a ton of relevant resources to apply right away. Get back to being your best! So go on join here now - https://www.facebook.com/groups/beatpain/ . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

17.01.2022 Excited about my new program opening up very soon. As I said above guys, Im looking for 5 of you to get involved so I can fix your backs. Just send me a direct message if youre interested. . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

16.01.2022 Ups and downs Theres no such thing as a straight line in life or fitness or fixing your back. You are the making improvements we are on a slippery slope to chronic pain.... Which is that you choose? Of course there is going to be good times and bad times with everything stay focus keep your end goal in mind and do all the little things throughout your days and weeks that are going to move you closer to your goal. Build your knowledge, get an expert to help, get a treatment when necessary, do your rolling, do your stretching. These things done day in and day out, each week, overtime are going to be the difference maker. . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

15.01.2022 Monday motivation - what is holding you back ?

15.01.2022 Child's Pose Stretch Child's Pose is a gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain. Spread your knees as wide as you can, bring your tummy to rest between your thighs and rest your forehead on the floor if you can or rest it on your hands. ... There are several arm variations. You can stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. You can also stretch the arms forward with palms facing up for a shoulder release. Do whichever feels comfortable for you. If you've been doing a lot of shoulder work, the second option feels nice. Stay as long as you like, breathe deeply and enjoy the relaxing stretch. Your neck should stay in neutral position. If you find you are bending your neck, use a pillow or another prop to keep pressure off your neck. . . Great post by spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

14.01.2022 Ready to end BACK PAIN for good? I’ve got 5 slots left for my December program so send a DM or comment YES PLEASE now to work directly with our team and begin 2021 pain free guaranteed #spinefitonline #bulletproofback #onlinetraining #bondipt #onlinept #backpain #backpainexercises

14.01.2022 Pushup alignment When doing your push-ups we want to keep your body nice and in line in neutral position This is the strongest position you will need to be in to strengthen your body and to keep your back safe... you want to maintain a straight neutral spine and not let your hips drop down When your hips when your hips drop you can start to feel like your lower back has extra compression through it and the joints are actually getting jammed together It doesnt feel great and actually doesnt work your core strength at all So by really drawing in your tummy, pulling in your ribs and switching on your glutes by tucking your pelvis under this is going to be a strong stable effective strengthening position and the best way to do your push-ups So practice this first on an incline version or on your knees making sure your strong and stable through your mud section then progress. . . Great post by spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

14.01.2022 Being consistent Are you? Being consistent is one of the main things that you must do to reach success with your back pain, your health or anything else in life.... Being consistent doesnt mean doing a stretch here and there throughout the week it means doing things daily. Its being consistent that is going to give you the best results if you just do a little bit more often than not gonna get those longer-term benefits that youre looking for. Yeah somethings are easy to do and they also easy not to do - so just remember your end goal and keep that in mind at all times. Consistency is Key. . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction . .

13.01.2022 Scapular Protraction Retraction Drill By mobilising your shoulders and your scapular you can improve your posture and strengthen the muscles around your shoulder at the same time Improved posture is going to change your centre of gravity which is going to result in less over activation of your low back muscles... Perform this exercise on hands and knees to start with by pushing your chest towards the floor and then pushing your hands forward so your shoulders go forward into protraction You can progress this by then going back into a kneeling push-ups position and again just moving through your shoulders to work through the range of motion that your scapula has Finally can progress onto your toes and hands like a regular push-up position and again just focusing and moving through your shoulders to work the strength through your scapula and also to mobilise the stiff shoulder joint ... . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . - Matt Lillas . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

13.01.2022 Your Why Find your why and find your way. Understanding the real reason why you want to fix your back, why you want to get back to feeling your best and why this matters to you in your life is going to get you on track, focused and moving closer to your goals.... Watch now as I explain further the importance of discovering this essential item so that you can get the results that youve been looking for. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

12.01.2022 Side Lying Glute Kicks Comment YES below to learn about our BULLETPROOF BACK Program

12.01.2022 Plank Side Taps This plank step out is a way to add an instability and a variation to a standard plank This will challenge your stability in your body as well as core activation and awareness of your good stable braced position... By doing small controlled steps from side to side and challenging the stability which is ultimately gonna work youre body a lot harder for you to really focus on activating a strong core activation Having control of your body is vital to help unload your lower back. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

12.01.2022 Don’t Miss This - Just Comment YES Below

12.01.2022 Power of the pause when youre doing exercises adding in a little pause at the top of your squat or the bottom of the squat, or the top of a push is it just going to actually enable you to feel whats going on with the exercise. So its important that we are actually feeling which muscles that are working, feeling our glutes being switched on for example or feeling our core muscles stabilizing your spine through out the movement.... If you go to fast or we go continuous were not able to feel all this going on When were learning or learning to effectively strengthen the body or improve your technique adding in the pause technique is really going to change up the way that you feel things and really build on your body awareness which is vital. Adding in all this new knowledge, the pausing, the correct technique and the effective strengthening is really going to make a big difference to your lower back pain . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

11.01.2022 Find Your Deep Core Finding your deeper core is this something that we need to understand how to do. Lying on your back find the front of your pelvic bone then bring your little fingers in and down into the lower abdominal region digging in there and feeling around.... So you want to be able to feel like your creating some tension and switching those deep core muscles on. The transverse abdominal muscles that can help to keep your lower back and spine nice and stable when you perform your exercises or any activities through out your day. So while youre on your back just get used to activating those muscles and then relaxing, then activate it again. The next time youre doing any standing exercises or isolated core exercises see if you can keep those lower abdominal and deep core muscles nice and active to protect your spine. . . Great post by spine_fit . . Follow spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

11.01.2022 Take a note on this advice guys As always let me know how we can help end your year on a pyditice note

10.01.2022 Bodyweight Squat Progression Using a Mini Band So having a mini band around your knees is going to help and stop your knees from wanting to drop inwards. The band is also going to promote some external rotation through your feet and knees which results in more glute recruitment effectively strengthening the right muscles ... Give this ago and you’re definitely gonna feel a difference it can make to your squat and a for those under active Glute muscles This can make it much more difficult and more challenging to do your best move in a nice slow controlled speed and try the band on your next Squat session . . Great post by spine_fit. . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

10.01.2022 3 Things you can start right away to help a disc bulge.

09.01.2022 Bridging Single Leg Alternating The next progression of the bridging series is to do your regular bridge and when you get to the top position extend one leg out. When extending one leg out this again is going to create one side working much harder than the other side of your body.... Adding a slight pause for one, two or three seconds to challenge your strength. Bring your hips down and alternate to the other side to create less in balance within your body. So just keep flowing, hips up, leg raise, extend leg in then go down and repeat on the opposite side. . . Great post by Spinefit - Back Pain Fitness . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

08.01.2022 Overhead Stretch A lot of people have poor posture so this overhead stretch is going to open up through the tight chest, shoulders and improve that range of motion Using a bolster pillow or roller just lie along it with it underneath your spine and gently take your arms over your head and let the position do the stretch... If you have poor rounded shoulders or kyphotic posture then increasing the range of motion overhead is going to help you with your day-to-day activity and help unload your lower back Having excessive pressure on your back over time is certainly going to cause you problems to start this one today! . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

08.01.2022 Table top stretch This stretch is going to get everything through the back of your body including your hamstrings your lats and your lower back Its an easy stretch to do on a pair of crankit straps , TRX or even grabbing a hold of a post or even your hands on a kitchen bench... So gently push your hips backwards and push your chest and head between your arms creating some length through the back of your body You can add a variation next where you are bending and straightening your knees to find a nice subtle hamstring stretch at the same time you can move your hips from side to side to feel a bit more of a stretch down one side of the body than the other side Give this want to go today you can hold it for 30 to 60 seconds each time . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - @matt_lillas . follow @spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

08.01.2022 Happy Friday! The end of another week. We hope you are being consistent with your exercises as this is the way you will see positive changes and real progress. Keep moving and get in touch if you need any support. . .... Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?). . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction See more

06.01.2022 Grab your CrankIt straps and get into it!

06.01.2022 Guys please join me for a LIVE ZOOM SESSION tomorrow night.

06.01.2022 Pigeon stretch Fantastic for the glutes, adductors and all around the tight hip capsule. Most people are very tight through this area from sitting or playing sports.... This could really affect your lower back and the mobility that you have through your hips. Being tight through your hips is really going to restrict the pelvis and how it can move and your lower back will soon stiffen up and get even tighter. This ones easy because it can be done straight away on the floor just start an off on all fours, step one leg forward stay on your hands and keep your back and chest up high. By keeping your chest up youre gonna keep your back nice and neutral which allows you just focus on the right stretching position I like to just roll my hips from side to side trying to close the gap between between my hip and the floor to get a nice dynamic stretch. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - @matt_lillas . follow @spine_fit . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching!

06.01.2022 Kneeling Hip Hinge Learning to use your hips properly is very important to build balance through the body and strengthen your posterior chain By learning to hinge from your hips were starting to separate the different body parts so that we can get more glute activation... When were doing our squats or bending from our hips you wanna make sure that you are recruiting the right muscles and unloading that lower back. The glutes are usually under active so we want to train them to switch on when theyre supposed to to extend your hips So just start with small range of motion on your knees put your fingers on the top of your glutes on your backside show the muscles length and I should take your hips back and shorten/activate as you bring your hips forward You want to start to feel the right muscles working so that when youre standing you can fill these muscles during your squat and other lower body movements. . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - @matt_lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

06.01.2022 Bodyweight Squat With a Mini Band So having a mini band around your knees is going to help and stop your knees from wanting to drop inwards The band is also going to promote some external rotation through your feet and knees which results in more glute recruitment ti effectively strengthen the right muscles ... Give this ago and you’re definitely gonna feel a difference it can make to your squat and a for those under active Glute muscles This can make it much more difficult and more challenging to do your best move in a nice slow controlled speed and try the band on your next Squat session . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . - @matt_lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

05.01.2022 Last week I took my family to Thredbo and taught my daughter how to snowboard. It was such a fantastic trip I really enjoyed it a lot! Who wouldve thought that her only being 3 years old she could ride down the little slope all on her own after just a couple of days practice.... But it wasnt all that simple. She was falling down on her bottom but she was getting back up. She was trying again and trying and trying again doing her best every single time. She did some runs with me where I helped by holding her hands and then she do ones were id hold under her arms. I taught her how to balance and showed her how to turn and stop. So how can this be applied to our weeks exercise? How can this be applied to our back pain? And how can this be applied to the way that we live each week? By following a proven program of strength and mobility you give yourself the best chance of becoming strong and pain free and when working with someone that actually helped 100s before you, you give yourself an even better chance to beat your issue! But by the end of the day it all comes down to her, her persistence and how determined she was to ride her snowboard. And everybodys different I know... Im a pretty determined person, if Ive got a goal in mind or something that I wanna work towards Im gonna go and get it. So her genetics helped her be so determined to stand up on a snowboard. And she did it she she persisted and persisted and persisted and never gave up and got back up and did it again and again throughout the day. But it came from hard work and persistence and also came from someone teaching her and coached the while way through it. So this is a bit like my Spinefit bulletproof back programs with my team. It all starts with you. Ive now decided I dont work with everybody, I only work with guys that actually want results and I actually going to put in the work just like my daughter did, let me know if this is you by COMMENTING "YES" below.

04.01.2022 Alternating Bridge Hip extensions or bridges as theyre called will be fantastic introductory exercise to start to get some strength through your glutes and hamstrings. Lie down flat on the floor making sure that your back is nice and relaxed to start with and lift your hips as you push your feet down into the floor to feel those glutes begin to activate .... This will start to work the glutes and hamstrings start to build some great initial strength to unload that lower back. Further progression is to lift your hips extend the leg out bring your leg in but not to the floor just return your hips to the floor You can then keep repeating alternating legs to keep activation and tension working through the back of the leg, glutes and hamstrings. Listen to your body - change sides after just three or four reps - or build it up to a set of 12 to 15. . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

04.01.2022 Elevated Pigeon Have tight glutes and adductors? Setup: Important! Left foot is placed in line with left side of the hip whilst right left is resting on the bench.... Ques: Keep a neutral spinal position rest over your front leg, apply a slight twist to increase the stretch. . . Great post by spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100’s of other guys have from my ‘BULLET-PROOF BACK’ program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

02.01.2022 Cross Crawl Step Take a cross crawl position begin by moving your opposite arm and leg forwards. When taking steps make sure theyre nice and small and controlled to work on activation of your core and a nice stable stepping motion.... To begin with take three or four steps forward and three or four steps backwards and pause when necessary to regain stability. Remember the most important things are that we are stable and we are activating through the middle of our body to keep a low back safe. This is getting us stronger through the core to unload your lower back. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby ?) . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

02.01.2022 Booking in your exercise each week

02.01.2022 Ninja marching with barbell Using a barbell in one arm hes going to really load up your midsection , your quadratus and your core. You can then stand on one leg to begin with standing on the same leg as youre holding the barbell in and you can progress to the opposite leg which becomes even harder.... You can then going to slow marching drills as well which is going to for the challenge your stability and your core strength. You can see that my body is working hard but Im maintaining a good upright posture with my chest up in my glutes on a big focus on my activation through my midsection. Give this ago today for your load carry exercise and really strengthen your body to prevent that lower back pain. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - @matt_lillas . follow @spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #onlinerehab #spine #posture #rehab #mobility #spinehealth #health #fitness #exercise #thoracic #painfree #painrelief #injury #backpainrelief #backpainexercises #backpainsucks #backpains #backpaintips #backpainremedy #lowerbackpain #lowerbackpainrelief #lowerback #ptvitals #moveu #deskboundtherapy #bondi #bondijunction #spinefit #physiotherapy #gym

02.01.2022 Time to get moving and just do it

01.01.2022 Glute Activation Get yourself a mini band and place it around the middle of your shins By doing these band activation drills you can start to work those Glute muscles in an isolated way... This will switch them on or have them activate when youre doing things such as squats or lunges or other lower body exercises The glutes are often lazy or are doing the amount of work that they should do so this is a great drill to start to wake them up and get them involved in your lower body workouts again This is going to start to unload your low back and get the bigger muscles doing what theyre supposed to . . Great post by @spine_fit . . Follow @spine_fit for daily rehab/prehab tips & education . . Find this helpful? Save for later and SHARE with a friend! . . To learn how you too can get fantastic results just like 100s of other guys have from my BULLET-PROOF BACK program just comment YES below or click the link in the bio above . . - Matt Lillas . . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction

01.01.2022 Happy Friday! How did you finish up this week? Did you achieve what you wanted to? Or were there some hurdles to overcome? Did you make time to fit in your exercises? ... Share with us in the comments below. . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

01.01.2022 WE ARE HIRING! --> Looking to do less face to face training in 2021 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sales Role For Online Fitness Business. We are looking for a highly motivated and experienced health professional with successful sales experience.... This role is flexible and can be done remotely from anywhere in Australia. It will involve but not limited to: Call and book new inbound online and gym leads. 10-15+ calls per week Sales / assessment sessions. 3-8 per week Follow up to finalise sales. 1 hour Follow up leads to book assessments. 1.5 hours Follow up past applicants. 1 hour Find leads across social media. 1 hour Reply to inbound leads on social. 0.5 hour Leads reporting. 0.5 hours Weekly call / training with Matt. 0.5 hours Spinefit is both an online and face to face fitness business that helps people with back injuries get back to full health and be pain free. In 2020 we expanded our online coaching program and have an abundance of inbound leads interested in working with us. Hence why we are looking for a new team member to manage the leads and get them started with an online Spinefit coaching program. The candidate must have a sales experience of 2 years and must have experience as a personal trainer, ex phys, physio or other exercise rehab along with high level knowledge of anatomy and the spine. Excellent communication skills both on and off the phone, English as a first language, attention to detail and be enthusiastic! There will be a base rate weekly plus high level commissions on successful program sales. Get in touch by text with Matt on 0430 825 703 if you want to learn more about this amazing opportunity. Part-time hours: 10 per week Job Types: Part-time, Contract, Commission Salary: $400.00 $1,200.00++ per week- See more

01.01.2022 Chest opener Lying on a bolster or foam roller you can open up through the front of your body through the tight chest, pecs to get a fantastic stretch to improve your posture. Doing this regularly with your palms up is important as it rotates your shoulder into a good position which promotes external rotation so you can really get the maximum stretch out of this exercise.... This is a great relaxing pose you could do it of a morning or the end of the day and really spend a good one or two minutes or even longer opening up to the front of your body. Thus Ultimately unloads your lower back to improve that to improve your aches and niggles. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

01.01.2022 Adding Stability So when performing exercises either when your learning or when things become more difficult or even just for a warm-up - adding in extra stability is going to enable you to do the exercise better, keep your alignment in the correct position and maybe even go a little bit deeper safely. Grab a chair or set yourself up next to a door, post or wall.... Holding on with your fingertips is going to give you that added stability to focus on the actual exercise a lot better enabling you to do the exercise more effectively to strengthen the body, keep your body in the correct neutral position and keep your back safe. So grab your chair, grab the wall or grab the box and perform your exercise more effectively next session. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . - @matt_lillas . follow @spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?) . . #spinefitonline #onlinept #core #spinefitcoaching #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #mobility #posture #rehab #spine #spinehealth #health #fitness #exercise #thoracic #moveu #deskboundtherapy #spinefit

01.01.2022 Happy Friday! And just like that Christmas and New Year are done and dusted and we are getting back to work. It's been a great start to the New Year for us and we are looking forward to working with you all this year. Remember to make time for exercise. Just like we schedule everything else in our daily lives - we should schedule in exercise time. It's easy to let it slip at this time of year so just a reminder - consistency is key. You'll not see the result you want if yo...u are not putting in the work. Keep moving and get in touch if you need any support. . . Get up and move frequently! Movement is medicine! . Tag a friend that needs this and leave a comment with your thoughts! . Want to fix your low back 1-on-1 with me? Apply using the link in bio or comment YES below for acceptance into the Spinefit Bulletproof Back Program for 1:1 coaching! . . . - Matt Lillas . follow spine_fit ...... Get Up And Move! ______________ I help people with back issues recover, get stronger and move better without drugs or surgery through 1:1 online coaching! . . (or in my Bondi Junction Studio if nearby?). . #onlinerehab #spinefitonline #onlinept #mobility #spinefitcoaching #bondipt #bondibackpain #onlinetraining #gym #workout #fit #health #lowbackpain #backpain #discbulge #tighthamstrings #sciatica #physicaltherapy #physiotherapy #chiro #chiropractic #osteo #moveu #deskboundtherapy #ptvitals #spine #posture #rehab #bondi #bondijunction