D E A D L I F T S 👊
1️⃣ Deadlifts are SAFE!
2️⃣ HIP HINGE is key!
3️⃣ Deadlifting is FUN!
↕️ B A R P A T H :
If you’re a powerlifter working towards your max, getting the bar back down to the floor will be a controlled drop, which is perfect!👌
However, if you’re deadlifting moderate weight for reps (ie. CrossFit WOD), then keeping the barbell as close as possible to vertical will be one of the keys to movement efficiency! 💪
If your knees are getting in the way of the bar, focus on driving your hips back to promote more of a hip hinge, increasing the load through the hammies & glutes! 🍑
If the bar is traveling too far away from you, focus on setting up with the bar over your shoelaces and keep the bar tight to your legs throughout the lift!🦵⬅️
Tag a workout buddy who needs this! ✌️
Ever wondered why you feel so relaxed after a day in the sun? Or even a hot bath? That’s because heating your body reduces muscle tension and anxiety. There’s also research to suggest that sensations of warmth may alter neural circuits that control mood, including those that affect the neurotransmitter serotonin (the “happy” chemical). So, get yourself some heat - or use your @calmd.co Face Mask with Heat Therapy 👌🙏🏻🙌 (Reference: www.health.com)
114 minutes ago
Traveling has made it difficult to train consistently. I’ve missed lifting, and my awesome box @crossfithendersonville . Today it felt good to get back in the swing of things. I was pleased to only be about 10lbs away from my last PR! Thought I’d share a squat update since it’s been awhile 😉..
I’m home for awhile so my blinders are back on. LEGGO 😎 #getitpoppin
Look familiar? Congrats to everyone who participated in this years surf coast century! You would have received a voucher for the Centre. Now’s a great time to book that appointment to get on top of any niggles or injuries that have popped up post race! 🏃🏼♀️🏃🏽♂️🤕
316 minutes ago
What does health mean to you? Not missing days of work? Not feeling tired? ⠀
One of the best ways to stay healthy is to boost your immune system and Massage therapy offers some incredible benefits!⠀
Not only do massages reduce stress and anxiety but they boost your immune system by increasing the activity level of your white blood cells that fight off viruses!
Been dealing with a patellar tendinitis (pain at the knee cap worse with extension) for more than 2 weeks? I’ve got news for you, it's probably not an -itis (which indicates active inflammation). The inflammatory stage of an injury lasts 2-ish weeks. That same pain lasting longer than a 2 week period starts to move you into -opathy/-osis land where VERY LITTLE actual inflammation is happening. .
👉🏻Why this matters? Well, if there's actually not much inflammation happening that recommendation of rest, ice, etc isn't helpful.
What a tendon needs at this point is strength.
A great first line to start getting some load capacity back are isometric holds. Two options:
🎥 Holds: Start with knee at 90 degree of flexion📍wrap hands around shin to block motion📍”kick" leg straight out resisting yourself (so the knee doesn't actually move) 📍hold 30 seconds 5-6 reps.
🥇Progression: start with lighter resistance against yourself at a larger knee angle (further out from body) eventually you want the knee bent to almost full flexion (close to body) and use a strong contraction.
🎥Wall: perform wall sit with decent bend in the knee📍hold 30 seconds📍repeat 5 times- increase bend as pain permits. 📍There shouldn't be any shake in the quad, this indicates too much load (for our current target), back off a bit initially.
Once you’ve graduated from iso- a major quad burner are the 🎥Reverse Nordics 📍tall kneeling position 📍keep body in line and lean back as far as you can under control 📍pull yourself back to start position 📍try to keep the line of your body as straight as possible
Questions? Comments? Hit me up! ❤️
Here are 10 contextual triggers to help you enter FLOW, from Jari Roomer:
1. ELIMINATE EXTERNAL DISTRACTIONS.
Phone gone. Social media tabs deleted. Clean workspace. Quiet environment.
2. ELIMINATE INTERNAL DISTRACTIONS.
A clear mind is necessary. Having high stress or too much information on your mind will limit capacity for flow.
3. WORK AT BIOLOGICAL PEAK TIME.
Track when you are most energized throughout the day. Plan to work during those times, if possible.
4. LISTEN TO THE RIGHT MUSIC.
Use earbuds to block external distractions. Familiar music on repeat.
5. WORK ON ONE VERY SPECIFIC TASK.
Go into a work session knowing exactly what needs to get done.
6. MAKE IT CHALLENGING ENOUGH, BUT NOT TOO CHALLENGING.
Too easy = bored quickly. Too hard = overwhelmed and frustrated.
7. HAVE A CLEAR OUTCOME/GOAL IN MIND.
Helps to reduce the likelihood of mental distraction.
8. STRATEGICALLY CONSUME CAFFEINE.
Two cups seems to be a sweet spot for focus & memory.
9. STAY HYDRATED.
Drinking water is incredibly important for brain function & concentration.
10. CREATE A MENTAL CUE.
Create a ritual before commiting to your work.
Don’t sit still. Make flow moves!
Nick Hannah, PT
Registered Physiotherapist #hannahmoves #hmcareermoves #hmlifestylemoves
Csikszentmihalyi M. Flow: the psychology of optimal experience. July 1, 2008. Harper Perennial Modern Classics.
Roomer, J. How to reach flow state (using 10 flow state ‘triggers’). Feb 12, 2019. Medium.com
Why is a warm up before any physical activity important? 💃🏽 🏄 🎾 ⚽️ 🏊♀️ 🏌🏻 🥾 🏒 🤽♀️ 🔥
The brain🧠 , muscles💪 , bones🦴 , and nerves must be prepared for the challenges of physical activity. An effective warm-up will: increase the flow of synovial fluid 💦(the lubricant within the joint capsules) to allow the joints to move freely; improve the elasticity of soft tissue (e.g. muscles, tendons, and ligaments) to safely increase range of movement; and increase the speed at which nerve impulses travel, thereby improving overall motor control, balance, coordination, and proprioception (perception of where the body is in space). Improvements in these areas may reduce the risk of sustaining an injury during physical activity 🕺 . The effects of the warm-up are seen in the activity sessions immediately following, but do not carry over from a long break between classes or from day to day - IADMS
5423 minutes ago
Want to learn how to rehab your ankle without any equipment?
Ankle sprains can and often do become recurrent if not rehabbed properly! These exercises are just a little snippet of what you should be doing.
Sprained your ankle recently or have ongoing ankle issues? Check out our website, link in bio.
6127 minutes ago
With the winter season coming to an end, the summer season is close to starting! How has your preseason training been going? If you’ve got any niggles or issues come in and see us at Motion Physio Bendigo! We’ll get you back on track to start the season strong and stay on the field, track, course or court! Let’s get you back to your best 👊🏼
Call us on 0491 744 850 or head to https://www.motionphysiobendigo.com.au/book-now.html and book online today! #motionphysiobendigo
Out here looking for the last hint of summer 👀 Not going to lie though... can’t wait for snowboarding season! 🏂
12129 minutes ago
A split squat/lunging variation should feature in most strength and conditioning programs.
Split squats are an ideal place to start to learn the movement pattern.
Split Squat technique:
1️⃣ Place one foot in front of the other and take your back foot back
2️⃣ Your legs should be on separate train tracks: The front leg should be on one train track and the back leg should be on the other train track (don't have the back leg behind the front leg)
3️⃣ Hip hinge slightly so your torso aligns with your back thigh
4️⃣ Drop your back knee slowly to the ground
5️⃣ Keep your front knee over your toes and don’t let the inside of your kneecap drop inside your big toe
6️⃣ Drive your front foot and heel into the ground as you return to the starting position
7️⃣ 80% of your weight should be on your front leg (your back leg is a passenger, only there for support)
Split Squat/Lunge variations include:
Clinical Pilates has evolved from the traditional Pilates exercise and takes a holistic approach to exercise. It drives the person’s recovery from a sports injury with a strong emphasis on their posture, movement, strength, and core stability.
The recovery process takes an inside-out approach, wherein the core muscles and postural muscles are strengthened to bring the body into correct postural alignment. We use everything from floor mats to specialized equipment like reformer, stability chair, and accessories to fine tune the exercise intensity as the body gets stronger and healthier. -Improve Strength
-Tone the muscles and make them leaner and more powerful
-Improve stamina, durability, and endurance
-Reduce body aches, especially back pain
-Improved mind-body coordination and muscle control
-Relief from stress and tension
-Improved lung capacity and circulation
-Enhanced body awareness and concentration
-Prevention of future injuries
Neuralgia do Trigêmeo ou Nevralgia do trigêmeo✔
▶É um distúrbio nervoso que provoca uma dor lancinante na região do rosto, por onde passa o nervo trigêmeo – responsável por carregar as mensagens resultantes das sensações do rosto para o cérebro.
🔻A dor sentida por esta condição é descrita como uma das piores dores que existem.
👉 If you have pain in the back of the knee, myofascial release may be a good alternative therapy within the company of proper mobility and strength rehab.
🏷 Tag a friend with knee pain who should try this 👋
We are all looking for that all-in-one, most effective exercise that will tone as many muscles as possible. Well look no further❗️Inspired by @abs.woodfin & @modelfit , this exercise is a great one! Done methodically & with precision, this exercise is guaranteed to make you abdominals 🔥 fire, glutes/hamstrings engage and upper body 💪🏼work!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In the video above ☝🏼 Erin is really paying attention to her form while making sure each step of the exercise is hit before continuing. The key here is to be precise & not carelessly or quickly move through the movement. It’s not about the speed but more the quality of each movement. Correct form is something that @abs.woodfin is particular about & why we ❤️love her & our modelFIT experience.
The movement starts in quadruped. Core is engaged the entire time protecting the lumbar spine. The deliberate muscle contractions & transitions are guaranteed to make your core tight and 🍑 quiver!
✅ Always focus on proper form! Your body will thank you!
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bettermoves#bettermovesapproved#movementspecialist#exercise#properform#physicaltherapy#physiotherapy#kinesiology#coreworkout#glutes#exercise#studiob#bandier
27158 minutes ago
TIP OF THE WEEK:
To be a successful practice owner, you must focus on solutions not problems.
The truth is, we all come across problems and well - they suck.
But, how you handle problems is what's going to separate you from everyone else.
It separates those who are struggling, from those who are good.
And, it separates those who are good, from those who are excellent.
In every problem, there is a solution you can find that will help you not have to deal with a specific problem again.
Love this time of the week #postyogaglow . Although I did need to work on gratitude while Keith from @bija_yoga was instructing this morning. I’m actually grateful that he thinks I can do what he says to do 🧘♂️
211 hour ago
Whilst pregnant (particularly in later stages) it can be hard to get yourself up and going and motivate yourself to exercise! Whilst it’s so important to listen to your body, it’s also good to remember that you always feel better for staying strong and smashing through your exercise 💪🏼 The best thing about Reformer Pilates during pregnancy is that everything is modifiable to the level of intensity you feel capable of 😌
1411 hour ago
❇️The importance of variation ⭕️
In order to have a balanced training routine giving a different approach to your usual session you can put yourself on a test and effectively impact on your total shape.
Study demonstrates that functional strength training increase bone density, decrease risk of injury, helps to rebuild back lost muscle tissue that commonly occurs with aging.
Full body functional full body design:
1) Standing Biceps curl + iso hold
2) Parallettes weighted dips
3)Underhand weighted pull up ladder ( 10-15-20kg )
4) Alternative full overweighted squat on deficit
5) Alternative Split squat on deficit
Apply wider approach , drop me a message I can help you on support your training schedule.
One of the most commonly asked about subjects and one that there is a lot of misinformation on. Many people who experience back pain believe their pain is due to a disc herniation; many people who have back pain will have an image that finds a disc herniation; many people who find out they have a disc herniation will suffer greatly and feel disabled.
This is a vicious and unnecessary cycle that we have teamed up to help educate the public on.
Disc herniations are very common and occur in both symptomatic and asymptomatic people. We see that disc herniations can come and go, with around 80% having complete resolution without medical intervention.
Pain is a complex experience and difficult to say one thing causes it. A disc herniation may contribute and sensitize the region, increasing the nociception and pain experienced. It may be a confounder and not involved - we don’t know. What we do know is that what someone believes (such as believing their pain is due to the disc herniation) matters much more. This can have a huge impact on the persons pain and the suffering he/she experiences.
People are quick to get scanned when having back pain. It’s unclear if it really is of benefit for the situation, and it can actually bring negatives. If you have a suspicion of something more sinister going on and have symptoms listed (such as bowel or bladder issues) then it’s good to get the scan, otherwise it probably isn’t worth it.
Surgery is often perceived as a magical fix, but in reality it doesn’t necessarily have better results than rehab and shouldn’t be the first line treatment.
Exercise is a always good choice. Beyond the general benefits of exercise, it brings the opportunity to challenge fear & beliefs, improve capacity, and build tolerance. You need to scale it to what’s appropriate for you. Most people should start with isometrics and more general training like split squats, pulldowns, presses to round it off. Over time doing some hinging (deadlifts, hip thrusts) to strengthen your backside. Progress to spinal ROM as you get confident and work on your variability”.
321 hour ago
The fitter you are, the quicker your body recovers. However it is important to choose forms of exercise that you enjoy.
Many people set unrealistic expectations and then regret that they did not fulfil them.
The perfect exercise is the one that you will do.
Set realistic goals and record your progress; this will motivate you and help monitor your progress. 💪
411 hour ago
Did you know meditation has been proven to improve anxiety 60% of the time?! -
A study by BJSM (Gledhill, Forsdyke & Murray) has surmised that ‘Psychological interventions, particularly those with a stress reduction focus such as stress inoculation training, are efficient and efficacious methods of reducing sports injury rates and injury time loss...’ -
So meditation and stress inoculation therapy can decrease injury AND help with your anxiety. -
This was last weeks post run pre swim meditation with @the_440 What have you done for you this week?