Tensegrity Clinics in Lane Cove | Gym/Physical fitness centre

Tensegrity Clinics

Locality: Lane Cove

Phone: +61 2 8968 9326

Address: Bluefit Health Club, 1/2 Little St 2066 Lane Cove, NSW, Australia

Website: http://www.tensegrity.com.au

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• Gym/Physical fitness centre
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• Medical and health
• Chiropractor
• Osteopath

25.01.2022 How much time in the day are you spending sitting down at work 50 % of Aussie workers spend an average of 76 % of their work time sitting. That is approximately 5 hours a day not counting your commute, time sitting eating meals or the time you spend sleeping This is called sedentary work and it is not very good for usIn fact, it has been linked to a wide range of health problems, including heart disease, diabetes, obesity, poor mental health and some cancer. How can... you prevent this, it's easy Short breaks, changes in body position and intermittent stretches are just some ideas on how easy it is to take better care of your body. Learn about more easy changes you can make for the better by checking out our latest blog post on Healthy Work Space. Click the link on our bio to check it out #backpainsucks ,#poorposture,#tensegrityclinics,#chriopractor,#physio,#physicalmovement,#health,#workplace References: Safe Work Australia 2019 https://www.tensegrity.com.au//healthy-work-space-healthy- @ Tensegrity Clinics

25.01.2022 THORACIC SPINE MOBILITY . . Thoracic (the mid/upper back) mobility is one of the most important mobility drills for all sports people from golfers to runners and swimmers. .... An area most of us experience stiffness and lack of movement probably due to the lifestyles we now live . The thoracic spine is considered the connecting bridge between the lower back, neck and shoulders playing a massive role in keeping these areas functioning properly and pain free . HOW For example - if youre stiff through your thoracic spine. A movement such as the golf swing will require a lot more motion from the hips/low back/shoulders and neck to achieve the same outcomeOften overloading these areas. . You can adapt that to all movements we do in life - whether it be picking something off the floor/checking your blind spot/swimming/running/shoulder pressing/cooking . Whatever it is you do - we need this part of our spines mobileHere are 5 nice exercises to improve yours today! Written by @bacon.chiro See more

25.01.2022 Sport is back! We are so excited competition sport is returning! It is now as important as ever to set aside time for injury prevention training. Train like a pro and condition your body by incorporating these fundamental training principals into your schedule and training sessions. ... Got questions or want help with injury prevention and improving performance? Book an appointment with a Tensegrity practitioner, experts in movement and function. DM us now or book online (link in bio) Written by @lukenolanchiro Bella Vista Clinic 8834 6431 #sport #workout #injury #fitness #training #exercise #lifestyle #football #rugby #soccer #hockey #running #basketball #tennis #baseball @ Tensegrity Clinics

24.01.2022 Congrats NSW! . . Even though the restrictions are finally loosening we will still continue to maintain our high standards of sanitation and hygiene. You can continue to have confidence in letting us look after you .... . #tensegrity #restrictions #nsw #hygiene See more

24.01.2022 A few helpful stretches for the desk! . . Weve been bound to our desk for a while now and its getting a bit tight in here. Heres a few stretches from head to toe to help loosen up those aches and pains. .... . Remember when doing any sort of stretching to keep it gentle, youre not going to achieve any more by pushing the stretch past the point of pain. . . For all of these, we recommended you repeat them 3-4 times and hold each of them for 25-30 seconds. . . 1. Bruggers Postural Relief: . Sit up on the edge of your chair. Straighten elbows, wrists and fingers with your palms facing forwards. Roll your shoulders back and down. Draw your arms slightly behind your body and gently arch your mid-back by pushing your chest forward. Tuck your chin down into a neutral position. . . 2. Seated Hip Strech: . Sit on the edge of your chair. Cross one ankle over the thigh of the opposite leg. Bend forward from your hip with a light pressure on the bent leg. . . 3. Door frame Chest Stretch: 3 . Place your forearm against the door frame with your shoulder and elbow bent to 90 degrees. Gently step forwards and turn your body away until your upper back has rotated and a stretch is felt at the front of your shoulder. . . 4. Wall Back Extension: . Place hands on the wall above your head with your arms straight. Slowly lean forwards while drawing your chest towards the wall. Move into this position until a stretch is felt through the upper back and latissimus dorsi (lats). . . 5. Lateral Wall Stretch: . Stand next to the door frame and hold onto the frame with both hands. Place your outer leg behind the other. Using the upper hand to anchor yourself slowly lean into the hip until you feel a stretch in the side of your body. . . Please remember, these stretches are advised to help relieve tightness from working at your desk. If there is persistent pain or the pain is aggravated by any of these, we recommend you consult a health professional. . . If you have any questions or want more advise, DM us here, book online (link in our bio) or give us a call 1300 903 929 . . Post by: Jonathan Perry Bella Vista Clinic . #tensegrity #deskercises #stretch See more

24.01.2022 Who is right for me? This is a pretty common question at our clinic. And an understandable one too. Who should you see? Is one better for your case than others? What is even the difference?... With so many options it can seem like a difficult choice, but lets try and break it down a bit. Firstly, if youre trying to decide who to see for something new but youve already been to a physio or chiro before, call them! You can always ask if it is something they can help you with and if not, who would they recommend. There may be differences in how different professions approach the training of their therapists. However, in Australia, both Chiro and Physio are science-based degrees. Both courses cover all the areas required to assess, diagnose and treat musculoskeletal injury. Where they do differ is usually in the techniques applied in treatment but the focus is always on evidence-based care. If youve never been to see someone before or youre in a new area, this can be a bit different. The main things we recommend you look for is someone who applies the best treatment based in evidence. Someone that you feel you can trust and who helps you understand how you are getting better. So in answer to the question; when it comes to deciding where to go to help with your injury, dont focus so much on their professional title. Our priority is to help you get better. That is what you should be looking for #physiotherapy,#chiropractor,#chiropractoraustralia,#tensegrityclinics, #chiropractorsydney, #physiotherapysydney

24.01.2022 Exercises to try for Headaches . . Try these 3 simple at home exercises for headache relief! Further instructions below. .... . 1. Suboccipital self-release; Lie on your back, placing the ball just below the base of your skull. The ball will apply pressure directly into the suboccipital muscles of the neck. These are muscles are often involved in causing headaches. Lightly roll around the area then hold the position on a tender spot You can use any ball you have, massage ball, tennis ball, baseball, cricket ball, lacrosse ball. . . 2. Deep neck flexor activation; Lie on your back with a folded towel under your head. Lengthen the back of your neck by tucking your chin down towards your chest and drawing the back of your head upwards slightly. Note, the back of your head should not move off the towel. Hold for 3-5 seconds, relax, and repeat. This can be repeated 8-12 times frequently throughout the day. . . 3. General/upper trap stretch; Start in a seated position. Place the hand on the symptomatic side under your chair. Take your other hand and place it on your head. Tilt your ear directly down towards your shoulder and hold this position. You should feel a stretch down the side of your neck. You can target the upper trapezius by looking towards your armpit. This can be held for 20-30 seconds regularly throughout the day. . . If you are suffering from headaches and not getting the relief you are after please contact us by our DM or call on 1300 903 929. . . As always these exercises are just suggestions please consult your manual therapist for thorough examination and treatment, if any of these cause pain please stop and consult your manual therapist. See more

23.01.2022 The Copenhagen Adduction This is a great exercise for groin strain prevention and #rehab. It has been proven to elecit significant strength gains for the adductor muscles. @lukenolanchiro learnt about this exercise through the research from FIFA Medical Assessment and Research Centre. The copenhagen adduction exercise has now been recomended to be added to the FIFA 11+ warm-up in football and to be included in all sports where groin strains are a common injury ... This exercise can be modified to be easier or harder than the example given. It is also often done with a partner holding the ankle and knee. To first do this exrcise try having your knee supported to shorten the lever and reduce effort equired. Give it a go and see what you think! Hit up the DM's with any questions or find me @tensegrity_clinics Bella Vista. This exercise and more great injury prevention strategies can be found in my Free Return To Sport Guide (link in bio) 1. Place the top leg on a bench or get a partner to hold at the knee and ankle. Support your upper body on your elbow in a side plank position. 2. Bring your bottom foot up to touch the top foot then slowly return towards the ground. Correct technique includes no side flexion of the upper body and maintaining a straight bottom leg. The adductor group of the top leg works in an isometric hold, the adductor group of the lower leg works in a concentric and eccentric movement #sport #workout #injury #fitness #training #exercise #lifestyle #football #rugby #soccer #hockey #running #basketball #tennis #baseball #prehab #performance #injuryprevention #fifa #bellavista #thehills #norwest

23.01.2022 Are you running into low back pain? Part 2 . . Could your Low Back Pain be due to weakness in your Hip Stability? .... . Our Lateral Hip Stabilisers are meant to prevent too much side-to-side motion when we run; we only want to move forward, right? . . Poor lateral hip stability increases the movement and load placed through the low back as it tries to compensate for you. . . If you think this might be you, try releasing your Adductors and Quadratus Lumborum (a Low Back Muscle), then strengthening your Lateral Hip Stabiliser muscles with these exercises. . . Got questions? DM us here, book online or give us a call 1300 903 929 . . 1.Single leg Squat with foam roller: . Bend your knee closest to the wall and push into the foam roller, while keeping your torso level. . Squat down letting the foam roller roll up your leg. Be sure to drive into the foam roller and keep your pelvis level throughout the motion. . . 2. Hip Hitches: Using a step . Hang one leg off the side. Sway your hips towards the step and let the other leg drop lower. Then using your glute muscles bring your hips back in line and level your pelvis. . . 3. Standing gluteus-medius Clam: . Keeping one leg still, use the glutes to turn the other knee out while keeping foot planted . . 4. Foam roll adductor muscle group . . 5. Self-release Quadratus Lumborum (QL) muscle with massage ball, tennis ball or cricket ball . . #running #lowbackpain #LBP #jogging #fitness #runner #training #athlete #strength #glutes #tensegrity See more

22.01.2022 We get a lot of questions around when its important to get something checked out. How bad does an injury need to be for an assessment? Do tight muscles really need to be looked at? And do I book asap or wait a few weeks? These are all valid questions and to it may feel like a bit of overkill to come in whenever something feels sore. The answer depends on a lot of things. But here are a few things to keep in mind when considering your bodys needs: The degree of pain is not ...always a great measure of how bad an injury is. Recurring or persistent tight muscles and knots can indicate a muscle is not performing correctly. A long list of niggling pains could be your body letting you know somethings not right If you want to learn more about this check out our blog titled Listen, its important Or if this brings questions to mind about your own niggles and pains feel free to call our clinics and chat with one of our practitioners about your concerns #tensegrityclinics, #chiropractor,#physiotherapist, #backpain, #injuryprevention, #bodymovement

21.01.2022 Crab walk band placement When doing the banded crab walk or side step, your band placement matters! Research has proven band placement around the foot increases the gluteal muscle activation with no increase in TFL activity, compared to having the band around the ankle or knee.... This makes sense due to the longer lever arm to pull apart when sidestepping, and the increased resistance into hip internal rotation combined with hip adduction. If the therapeutic goal is to increase gluteal activation especially Gluteus Medius, place the band around the feet. Source:Lewis CL, Foley HD, Lee TS, Berry JW. Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions. J Athl Train. 2018;53(11):1071-1081. @ Tensegrity Clinics

21.01.2022 Could you back be hurting because of poor hip extension? . . A lack of glute and hamstring activation may be causing your lower back to compensate as you extend with your back leg. .... . Try these exercises to start activating your glutes and hamstrings before you run. . . Also keep in mind that Hip Extension can be restricted by tight Hip Flexors, tilting your pelvis forwards. If this sounds like you, try stretching the Hip Flexors as seen in the last clip. . . Give this a go and let us know how you feel! . . Got questions? DM us here, book online or give us a call 1300 903 929 . . 1. Kneeling Hip Thrust: Control this movement through your glutes with a slow controlled contraction throughout the movement. . . 2.Pull through with Powerband: This is a level up from the previous exercise. Be sure to keep a neutral spine. Hinge at the hips by contracting your Glutes. Hold at the top for 2 seconds. . . 3. Glute Bridge: Brace your core before you begin the movement. Tighten your Glute muscles and lift your hips towards the ceiling. You should feel this in your Glute, not your hamstrings! . . 4. Hip Flexor Stretch: To ensure we target the hip flexors not your quads, start with tucking your bum under then lean your hips into it keeping your torso upright. To increase the stretch, gently lean to the opposite side and place your arm up above your head. . . #running #lowbackpain #LBP #jogging #fitness #runner #training #athlete #strength #hamstring #hipflexors #tensegrity See more

21.01.2022 Going back to the gym? . . Remember to keep it B.O.R.I.N.G .... . Keep these tips in mind when returning to gym training so you can train safe and prevent injury. If youre ever unsure about your training, ask for help. Prevent injury by moving safely and get on top of any niggles that come up. . . Something feeling not right when you train? Book an appointment with a Tensegrity practitioner, experts in movement and function. DM us now or book online (link in bio) . . Written by @lukenolanchiro Bella Vista Clinic 8834 6431 . . #gym #workout #motivation #fitness #training #exercise #lifestyle See more

18.01.2022 Another great weekend helping out at St Aloysius College first football and rugby teams Many thanks to @bacon.chiro

17.01.2022 Meet our Dee Why Team To book an appointment please call 8593 4653 or use the link in our bio #deewhybeach,#deewhy,#chiropractor,#tensegrityclinics,#chiropractorsydney,#backpain

17.01.2022 Have you ever suffered from a groin injury ? The copenhagen adduction exercise is the best solution to prevent groin strain #injuryprevention,#tensegrityclinics,#chiropractor,#phisotherapy

15.01.2022 Meet our Dee Why Team

15.01.2022 How much time in the day are you spending sitting down at work? 50 % of Aussie workers spend an average of 76 % of their work time sitting. That is approximately 5 hours a day not counting your commute, time sitting eating meals or the time you spend sleeping. This is called sedentary work, and it is not very good for us. It has been linked to a wide range of health problems, including heart disease, diabetes, obesity, poor mental health and some cancer. How can you prevent t...his, it's easy ! Short breaks, changes in body position and intermittent stretches are just some ideas on how easy it is to take better care of your body. Learn about more easy changes you can make for the better by checking out our latest blog post on Healthy Work Space. Click the link on our bio to check it out! #backpain,#poorposture,#tensegrityclinics,#chriopractor,#physio,#physicalmovement,#health,#workplace References: Safe Work Australia 2019 @ Tensegrity Clinics

15.01.2022 Are you running into low back pain? Part 3 . . Part 3 of our Low Back Pain when running is taking a look at the role of Core Stability in Low Back Pain. .... . Reactive Core Stability allows efficient force transfer and smooth motion between your legs, pelvis, and Low Back. Building Core Strenght and Stability allows you to hold good running form longer, helping to prevent Low Back Pain as you fatigue. . . We often see poor counter-rotation strength in runners with Low Back Pain. This weakness, along with tight Quads, can result in forward tilting of your pelvis and increased Low Back Pain. . . If you think this could be you, give these exercises a go and let us know how you feel. . . Got questions? DM us here, book online or give us a call 1300 903 929 . . 1. Deadbug with Foam roller control: . Lay down in the Deadbug position as shown. While holding the foam roller between your knees and wrists brace your core then separate one leg and opposite arm towards the floor. Working diagonally will fire up obliques. . . 2. Pallof Press: . Create tension in the band by rotating it to your midline. . Bend the knees slightly into a mini-squat. While keeping your torso straight and tension in the band extend your elbows in front of you. You will feel the band trying to twist your body, engage your core, and resist this rotational pull. . . 3. Foam Roll Quads: . You can mix it up a bit by finding a tight spot, holding the pressure on the foam roller then lengthen and shorten the quadriceps by bending and straightening the knee. . . #running #lowbackpain #LBP #jogging #fitness #runner #training #athlete #strength #core #stability #tensegrity See more

14.01.2022 Are more muscular legs at the top of your wish list? The results from incorporating Bulgarian split squat into your routine could help you achieve this goal A type of single-leg squat, the Bulgarian split squat is sure to deliver significant benefits to your lower body. With one leg behind you and elevated off the ground, this exercise strengths many of the same muscles as a traditional squat, but with a focus on the quads.... As a lower body exercise, it targets the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core has to work to maintain balance. #tensegrityclinics,#chiropractorsydney,#physicaltherapy,#squats

12.01.2022 What actually happens when a muscle repairs itself? Ever wondered how amazingly the body achieves this? Lets take a look!! - As soon as the body recognises that a muscle has been strained, torn or damaged in some way then the ball gets rolling on healing it back up.... All of this occurs in the 3 distinct stages: Destruction; where the body cleans up the damage and prepares the area for the new muscle tissue to be layered down. Repair; where new muscle tissue is created to replace the damaged one. The tear is connected end to end and fixed back together. Remodelling; new muscle tissue doesnt always look like the old stuff. Sometimes its put together a bit muddled. Remodelling helps to get it looking like the old muscle, to as close a possible. Click the link in our bio to see our latest blog post on why muscles get strained and whats happening when they do. This is NOT medical advice. If you are experiencing a muscle strain please contact us at the clinic or another health professional to find out what the best course of action is for you. https://www.tensegrity.com.au/blog/muscle-strain #tensegrityclinics,#chiropractor, #musclepain,#stretch, #exercise, #personalfitness @ Tensegrity Clinics

12.01.2022 In honour of us moving to our new Wahroonga Clinic at 66 Coonanbarra Road We at Tensegrity will be giving away $250 worth of coffees each day from 14th of July till 18th of July To grab yourself one please visit our lovely neighbours @cafepatina Please enjoy as this one is on us ... #tensegrity,#tensegrityclinics,#chiropractor,#physicaltherapist

12.01.2022 Wishing all the wonderful mums out there a Happy Mothers Day

12.01.2022 Have you got the finger tingles? Try these exercises! . . Tingling or a numb feeling in your hand is caused by irritation to one or more of the nerves that allow us to feel and control what our arms and hands do. .... . Repetitive tasks, prolonged positions, poor setups or a combination of these things can lead to tight muscles or pressure irritating the nerve giving you that annoying tingly feeling. . . These exercises help to stretch the right areas and get the nerves moving freely through your arm and take the pressure off them. . . 1. The Median Nerve provides most of the palm and the index, middle and ring fingers with sensation. By moving the hand as far away from the body and flexing the wrist back we can fully lengthen the nerve. Tilting the head helps provide a last bit of tension through there. Slowly move your wrist and head back and forth 10 times. . . 2. The Ulnar Nerve provides the pinky and part of the ring finger on the front and back of your hand with sensation. With your thumb and first finger in an OK sign, bend your elbow up and bring it towards your ear as you tilt your head away. Kinda like you're drinking tea! Repeat this one slowly 10 times. . . 3. The Radial Nerve provides part of your thumb and most of the back of your hand with sensation. Starting with a flexed elbow, Slowly reach down and back while tilting your head away. Like youre passing notes in class! Repeat this one slowly 10 times. . . Try these out a few times a day. As always, this is advice, so if youre finding it's not helping or youre not getting complete relief definitely contact us either on IG or at the clinic where we can provide you with more personalised help! . #tensegrity #upperlimb #nervemobility #exercises #chiropractor #physiotherapy #massage See more

12.01.2022 Feedback is important Sometimes we like it. Sometimes we hate. But sometimes its exactly what we need to hear. Think about a time you were learning something new. Might have been a new sport. Or you were learning to draw. Even learning a new role in your job. When we learn something new we have to break it down into smaller parts. We have to master them, put them together and produce the end result.And rarely do we get it right the first time. Feedback helps us learn whe...re we went wrong and how to correct it next time This is the same for the brain and the body. When youre moving about, your brain has planned everything out. Its broken it down into smaller pieces (which muscle to use, which order to use them in, how hard to pull) and then it builds it up again. All this happens so fast that before youve begun the plans in place. But sometimes it gets it wrong. We fall, slip, stumble or bump our head. And our nerve receptors send feedback. They let us know it didnt work as it should have and next time we need to try something different Feedback is important. Next time your body is giving you some, lets pay attention. If you want to learn more about this makes us move, click Learn More or DM us. Were always ready for a chat #tensegrity,#backpain,#chiropractic,#sports,#injury,#recovery,#recoveryispossible,#painrelief,#sydneynorthshore,#sydneynorthenbeaches

11.01.2022 Huge congratulations to Ricky his achievement of men’s singles winner at @nsw_badminton open challenge 2020 Well done and keep up the amazing effort #badminton,#badmintonsydney,#nswbadminton,#chiropractor,#chiropractorsydney

11.01.2022 Do you have a TRX but you dont know how to correctly set it up? . . Check out this video to see how you can set up your TRX!! .... . #Tensegrity #TRX #set up #workout See more

10.01.2022 WE ARE MOVING ! From the 13th of July, our Wahroonga clinic will be located at 66 Connabrarra Road ! We are looking forward to seeing you at our new location soon ! Swipe to find out where to park!... #tensegrityclinics,#wahroonga,#chiropractor @ Tensegrity Clinics

10.01.2022 Hows your running technique? . . We have noticed a lot more of our patients getting into a bit of running and we are loving seeing people focus on their physical health this way. .... . For some of us though, the thought of running can come with thoughts of pain or discomfort. . . One question always seems to come up when people discuss their running pain with us; Do you think I need to change my running technique? It is easy to believe that our pain might be to do with HOW we are running. . . However, more often than not, changing your running technique comes with its own issues, and in fact is not always the answer to your pain problem. . . Most of the time your pain is a result of load and strength imbalances that eventually lead to points of soreness. Maybe this is in your lower back, or hips, or maybe your knees. . . Wherever this might be for you, it's important to find these weaker areas and strengthen them so they are able to support you better during your running. As your body is able to cope with the increased load, the sore areas will no longer be such a big issue. . . Now, this is of course a simple explanation for what can be a bit of a complicated problem. Other than our strength, we also need to consider the terrain we are running on, the time or distance we are running for and the footwear we are using. . . Keep watching this space as we follow-up with some running strengthening exercises for you to try yourself. . . If you do have further questions about your running, DM us here, book online or give us a call 1300 903 929. See more

09.01.2022 How much time in the day are you spending sitting down at work ? 50 % of Aussie workers spend an average of 76 % of their work time sitting.That is approximately 5 hours a day not counting your commute, time sitting eating meals or the time you spend sleeping. This is called sedentary work and it is not very good for us ... In fact, it has been linked to a wide range of health problems, including heart disease, diabetes, obesity, poor mental health and some cancer. How can you prevent this, it's easy! Short breaks,changes in body position and intermittent stretches are just some ideas on how easy it is to take better care of your body. Learn about more easy changes you can make for the better by checking out our latest blog post on Healthy Work Space. Click the link on our bio to check it out ! #backpain,#poorposture,#tensegrityclinics,#chriopractor,#physio,#physicalmovement,#health,#workplace References: Safe Work Australia 2019 https://www.tensegrity.com.au//healthy-work-space-healthy- @ Tensegrity Clinics

08.01.2022 EXERCISES FOR DESK WORKERS . . These exercises are perfect for desk workers or anyone with a nagging neck. .... . If your neck is always feeling tight and simple stretching isnt quite doing the trick try these exercises. . . Just like any other muscle in your body the neck muscles respond well to exercise and load. Evidence strongly supports activating, strengthening and improving control of the cervical muscles in treating neck pain. . . 1. Upper Neck stretch: 1 . Place one hand on chin and opposite palm on back of head. . Bring your hands together and create that chin tuck. Bend your head to the side then rotate the other way towards the ceiling. Hond this position. You should feel the stretch on the side you are rotating towards. This mobilisation is meant to be VERY gentle. . . 2. Neck isometric holds: 2 . Using a resistance band or anything youve got! . Secure one side to a pole at neck level, place the loop around your forehead. . Create a stable chin tuck position and keeping your head level, step your body away from the pole. Hold this level position and try all sides . . 3. Chin tuck with rotation: 3 . Lying on your back. Create that chin tuck then lift your head towards your chest. While making sure you dont lose that chin tuck rotate your head slowly to each side. . Make it easier by keeping your head flat on the floor and rotate with the chin tuck, or practice just getting that chin tuck and lifting. . . Try these out and let us know how you go in the comments! Remember pain is complex and not all exercises will be right for everyone. These are just some examples of exercises if you have persistent neck pain or would like more information DM us here! . . Post by: Luke Nolan . Bella Vista Clinic . 8834 6431 . . #neckpain #exercise #neck #officework #headache #backpain #cervicalspine #cervical #muscle #strength #fitness #stretch #rehab #chiro #physio #mobility See more

08.01.2022 Over the next 3 days we will be posting examples of exercises focusing on building strong stable shoulders When training the shoulder it is common to focus on the dominant power muscles and neglect the demand of muscular control the shoulder requires. The demand on shoulder muscular control increases as the arm moves away from the body and the lever arm increases, this is important to keep in mind when progressing shoulder exercises #chiropractorsydney,#shoulderexercises,#tensegrityclinics

08.01.2022 Train Smarter (with a little bit of math) and Dont Get Injured . . With lockdown limiting what we can and cant do, a lot of Iso-Goals have been focused around exercising and getting fitter. This is really exciting! .... . But with increases in your exercise regime comes the prospect of injury. This is not exciting! . . To make sure you can keep your exercise up and avoid any annoying pain, we wanted to talk about the Acute:Chronic Workload Ratio (ACWR). This is something that a lot of health and exercise professionals might use to advise on how much you should be increasing your training but without pushing yourself into dangerous injury territory. . . In simple terms, your Acute Workload is a short-term period of physical activity (i.e. a single run or gym session or an overall weeks output). And this is used as an interpretati on of your Fatigue. You might measure this in time (i.e. 30mins), distance (i.e. 5km) or by something called Rate of Perceived Exertion or RPE units. . . Your Chronic Workload is your output over the prior sessions in the last 3-4 weeks, averaged out. . . Your ACWR is calculated by dividing the Acute by the Chronic. . . For Example: If youre trying to increase the total distance running you do in a week you might plan to do 15kms in total this week. If we looked at your previous weeks we might see youve done an 11km, a 13km, a 10km and a 12km week. That makes your weekly average 11.5kms. Therefore, your ACWR would be 15 11.5 = 1.3. 1.3 is your ACWR. . . Why is this important? I hear you ask. Well, research has shown that keeping you ACWR between 0.8 and 1.3 decreases your chances of injury. Below this and you are actually undertraining or Deconditioning. And anything above this range, especially above 1.5 actually increases your chances of injury. . . So to keep your training workload in that sweet spot where you can train safely and reduce the risk of injury. . . Got some questions? DM us here, book online or give us a call 1300 903 929 . . . Source: Gabbett, T. J. (2016). The traininginjury prevention paradox: should athletes be training smarter and harder?. Br J Sports Med, 50(5), 273-280 See more

07.01.2022 Ever wondered why a muscle gets strained? Why that muscle? Why during that exercise and never before? Some common factors that can lead up to a strain include fatigue, load capacity, the physical demand of the exercise, the condition of associated muscles, the health of the muscle and previous injury to the muscle. This time you may have been exercising for longer, or you might have pushed it a bit too far. You might have skipped the recovery after the last session or not a...llowed enough time to rest. Click the link on our bio to see our latest blog post on why muscles get strained and whats happening when they do. This is NOT medical advice. If you are experiencing a muscle strain please contact us at the clinic or another health professional to find out what the best course of action is for you. https://www.tensegrity.com.au/blog/muscle-strain #tensegrityclinics,#chiropractor, #musclepain,#stretch, #exercise, #personalfitness

06.01.2022 Causes of Headaches . . As weve learnt headaches can come from dysfunction in the neck or tight neck/back muscles but we also need to consider other factors. .... . 1. Sleep this includes a lack of sleep, too much sleep, and irregular sleep patterns. Adults should get 7-9hrs of sleep every night. . . 2. Dehydration A dehydration headache is simply caused by not having enough fluid in the body and the imbalance of electrolytes. As a general rule men need about 10 cups (2.5L) and women need 8 cups (2L) per day. . . 3. Alcohol widens the blood vessels that surround your brain causing the headache. Alcohol is also a diuretic and increases the excretion of salts, minerals and vitamins through urine, which can lead to dehydration and chemical imbalances. . . 4. Caffeine This may be too much or too little. Caffeine affects blood flow to your brain and can lead to headache. Monitor and limit your caffeine intake throughout the day. . . 5. Stress can cause tightening of the muscles of the upper back, shoulders, neck and head leading to tension headaches. Stress also lowers your tolerance to pain, reduces the effects of pain relief, and reduces the levels of the bodys natural pain relief (endorphins). . . 6. Hormonal The changes in levels of estrogen and progesterone can lead to headaches in many women. These changes can occur form menstruation, menopause, pregnancy, birth control or hormonal replacement therapy. . . 7. Nutrition Often a lack of nutrients particularly magnesium and B vitamins can cause headaches. But also some naturally occurring chemicals or food additives can be triggers for headaches. . . Got questions? Need help? DM the Tensegrity team or call now on 1300 903 929 See more

06.01.2022 Tensegrity Clinics acknowledges the Australian Aboriginal and Torres Strait Islander peoples of this nation. We acknowledge the traditional custodians of the lands on which our company is located and where we conduct our business. We pay our respects to ancestors and Elders, past and present. Tensegrity Clinics is committed to honouring Australian Aboriginal and Torres Strait Islander peoples unique cultural and spiritual relationships to the land, waters and seas and their rich contribution to society. In this together is a reminder that we all have a part to play in the journey of reconciliation. #InThisTogether2020 #NRW2020

05.01.2022 A reminder that it is the national R U OK? day tomorrow ! Please do check in with your loved ones and remind yourself that every day is the day to ask "Are you okay?" and support those struggling with life's ups and downs #ruok,#ruokayday,#ruokay2020

05.01.2022 Crab walk band placement When doing the banded crab walk or side step, your band placement matters! Research has proven band placement around the foot increases the gluteal muscle activation with no increase in TFL activity, compared to having the band around the ankle or knee.... This makes sense due to the longer lever arm to pull apart when sidestepping, and the increased resistance into hip internal rotation combined with hip adduction. If the therapeutic goal is to increase gluteal activation especially Gluteus Medius, place the band around the feet. Source: Lewis CL, Foley HD, Lee TS, Berry JW. Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions. J Athl Train. 2018;53(11):1071-1081. @ Tensegrity Clinics

01.01.2022 Recurring Muscle Injuries . . Does this story sound familiar; The exercise plan is going well. Thinking about upping the effort then, OH NO!! A pulled calf muscle! And the worst part is, this isnt the first time! .... . Injuring a muscle the first time is bad enough. But for some of us, this has become a recurring scenario. Same muscle, same spot and no matter how much time is spent recovering or how gradual the comeback exercise is, it eventually happens again. . . We see these issues walk through our clinics daily. And the first question that always has to be answered is WHY? . . For many people with this problem, they already know WHAT is causing the pain. They can say it straight away whether its their muscle or ligament or a joint. And thats because its happened all before. And chances are they have worked to fix that problem time and time again with different approaches. . . With RECURRING injuries its fundamental to understand WHY it keeps happening. Is it due to an isolated muscle weakness? Could it be a global movement pattern problem, resulting in one specific area to take more load than anywhere else? Could it be a mechanical issue, with opposing muscles or joints not allowing other muscles to function properly? This could go on for a while here. . . But its quite clear that there are dozens of potential causes for recurring injury or pain to the body. And 2 people with the same injury, may not have the same cause. But if a recurring injury has been approached the same way for some time now, especially if the focus is around the painful area and not broadening the search to other areas, then maybe its time to take a different line. . . If this brings questions to mind or youd like to get in touch, DM us here or give us a call on 1300 903 929. # . . Post by: Jonathan Perry Bella Vista Clinic (02) 8834 6431 . #tensegrity #recurring #injuries #exercises See more