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You are here: Home / Archives for Technique

Stability vs Mobility

August 1, 2019

Mobility or stability?

In the age of social media and “insta-physio”, you may have seen the terms mobility and/or stability thrown around quite a lot- everybody claims to have the “magic exercise”. But what do these terms really mean??

In order to move with optimal efficiency, our body requires a finely tuned balance between mobility and stability. In a nutshell we need joints to move well, whilst our muscular system works effectively to provide stability or efficiency through movement. When joints are stiff and don’t entirely do what they are required to do, they utilise another structure to compensate and make up the difference. The muscles working to move those joints have to work harder and less efficiently; this is how energy leaks occur from our musculoskeletal system, and overload occurs as a result.

Everybody is different, but a general rule of thumb on what to work on throughout the body is as follows:

Shoulders: Stability

Thoracic spine (upper back): Mobility

Lumbar spine (lower back): Stability

Hips: Mobility

Knees: Stability

Ankles: Mobility

Feet: Stability

Check out our social media for more ideas on how to implement these into your daily life.

#loveyourlife #stabilityvsmobility #physiocronulla #rehab

Filed Under: Injury Prevention, Strength, Stretching, Technique

Magic thoracic spine?

June 4, 2019

Raise your arms overhead. Go on, try it. Now holding them up there, straighten your thoracic spine, exaggerate “good” posture. Look where your arms are now! Magic? No. Just proving a point.

Your thoracic spine contributes significantly to your trunk, shoulder and neck mobility.

Without a fully functioning thoracic spine, your range of motion will be limited. This limitation will often cause a “loading” of different structures and ultimately can lead to an injury or pain.

Muscles doing a job they weren’t designed for, aren’t happy muscles.

[Read more…]

Filed Under: Sport, Stretching, Technique

Are we prepared to run? (Part 2)

May 22, 2019

Glute and trunk activation

Our lumbopelvic stabilisers (glute and trunk muscles) play an incredibly important role in running. From injury prevention to performance, there is a wide array of functions that these muscles contribute that we probably don’t even realise. However, it is an unbelievably common area of dysfunction that we see in the clinic day-in and day-out. We as humans do a lot of sitting (driving, office-work, lounging in the couch)- this results in our trunk and gluteal muscles becoming weak and lazy.

When we are preparing to run it is extremely critical that we “wake up” these important muscles as part of our preparation.

Here are a few ideas:

[Read more…]

Filed Under: Running, Sport, Stretching, Technique

Are we prepared to run? (Part 1)

May 20, 2019

Whether you are going for a run around the streets, training for something longer like a 10k, half or full marathon, or playing any kind of running-based team sport- we need to ensure that we are adequately preparing our body for the physical demands that are going to be required.

Whilst static stretching still has a role in our repertoire as an athlete, research is now suggesting it is potentially detrimental to performance if completed immediately pre-exercise. It is a fantastic tool post-exercise to kick-off recovery, as it dampens down neurological activity within our neuromuscular system and helps to restore range of motion.

So, if static stretching has potentially a detrimental performance effect how do we brush off the cob-webs, “loosen up” and work on achieving optimal range of motion pre-exercise?

We work on dynamic flexibility, muscle activation through full range of motion. We are able to achieve muscle lengthening whilst also exciting the neuromuscular system, “priming” the system for the high demands about to be placed upon it. Here a few exercises you can try out as part of your preparation:

[Read more…]

Filed Under: Running, Sport, Stretching, Technique

To Squat.

August 2, 2018

We spoke about looking for improvements to your squat technique. Today we talk about how to actually fix them.

Mobility.

Stretch you say? Not always. It is a common misunderstanding that tight muscles mean short muscles, a lot of the time tight muscles are weak muscles. If your mobility has been identified as a problem, next step is to identify length vs strength as the concern.

Start from the top. If your hips are tight, add some stretching into the routine. Think about the posture you achieve with a squat, make your stretch functional. [Read more…]

Filed Under: Technique

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Join hundreds of others and shape a life you love.

If you want more energy & flexibility but feel you’re too busy, sign up to receive our free ‘Get Active & Energetic 7 Day Challenge’.

If you’re into serious training and want to reduce your chance of injury, sign up to receive our free guide on ‘7 Habits Athletes Practice To Reduce The Chance of Injury’.

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Did you know that Medicare provide a rebate for Physiotherapy? The Australian government recognise physio as a vital treatment option for many conditions. … Read More...

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