Exercise Techniques

Understanding Muscle Tightness

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from December 2016.

Why do muscles become tight?

muscle tightness

Muscles can become tight through repetitive movements, or a sedentary lifestyle, leading to local tissue dehydration and altered neuromuscular function. The central nervous system increases muscle tone due to a perceived need for protection. An increase in muscle tone causes the body to deposit more collagen around the myofascia, which can further increase muscle tightness. Understanding the origin of the tightness will determine the treatment method needed.

Stretching vs Foam Rolling

Depending on whether you have tightness through a heightened neuromuscular facilitation or through build of adhesions around the myofascia will determine whether stretching or foam rolling is necessary.

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Hydrotherapy: How can it help you?

Written by Dean Katselas, Exercise Physiologist at Campbelltown. Article from December 2016.

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How can Hydrotherapy help you?

Five of our clinics including Campbelltown, Blacktown, Werrington, Goulburn and Hobart have their own hydrotherapy pools. Our other studios have access to pools to perform hydrotherapy. Hydrotherapy plays a large part in the rehabilitation process, and is highly beneficial for a wide array of injuries and conditions. Research has shown that hydrotherapy assists in the management of arthritis, post operative rehabilitation, chronic lower back or neck pain, falls prevention, joint injuries and weight loss management. But why is hydrotherapy so beneficial?

hydrotherapy

The Benefits…

Exercising in a water based environment is often overlooked.

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Does your Butt Wink When you Squat?

Written by Andrew Moloney, Exercise Physiologist at Northern NSW. Article from November 2016.

butt winks

It’s pretty weird right? “Hey! Your butt winks!” You’d think you have walked in to a club and being hit on by the creepy guy in the corner. However, what this person is trying to tell you is that they noticed during your squat, that your hips ‘tucked under’ at the bottom of your squat movement. So what does this mean? Are you doing this movement completely wrong? Are you potentially hurting your body?

So as you can see here on the left we have an easy to understand picture of your hips during a squatting movement.… Read the rest

Is Squatting Bad for your Knees? No!

Written by Michael Adams, Physiotherapist. Article from August 2016.

squatting-is-bad-for-your-knees

You may have heard the adage about squatting and knees, which may have gone something along the lines of “squatting is bad for your knees”. Well I am here to tell you that that is 100% false. Nothing could be further from the truth. So let’s look at the facts and separate fact from fiction.

The human body is an incredibly resilient system which will respond and adapt to environmental stresses. In this way, human tissue will respond to load subjected to it. The most obvious example of this is muscle. If you load a muscle by conducting structured resistance training, the muscle will grow larger and stronger.… Read the rest

The sitting epidemic – Can we just exercise more?

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from November 2016.

sitting epidemic

It is not uncommon for people to spend one-half of their waking day sitting, with relatively idle muscles. The other half of the day includes the often large volume of non-exercise physical activity. Given the increasing pace of technological change in domestic, community, and workplace environments, modern humans may still not have reached the historical pinnacle of physical inactivity.

There are a number of recommended exercise guidelines that are available to people to try and combat these cultural changes. For example, the American College of Sports Medicine recommends 30 minutes of moderate intensity exercise 5 days per week.… Read the rest

Stretching Is The Most Underrated Part Of Fitness

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from September 2016.

Young woman is practicing yoga at mountain lake

I personally believe one of the most underrated aspects of health and fitness, that we all overlook is stretching. Stretching regularly is equally as important to long term health as physical activity and nutrition. Ensuring that our bodies are able to move freely and without restriction, not only allows us to live day to day unimpeded, but also allows us to get the most out of our exercise.

Stretching allows us to improve our joint range of motion (ROM) otherwise referred to as ‘mobility.’ A lack of mobility can lead to overuse injuries, impingement and overall postural imbalances.… Read the rest

Reclaiming your Mobility Back

Written by Tess Hawkins, Exercise Physiologist at Homebush. Article from July 2016.
 

Senior couple on country bike rideDo you want to move more freely and easily? I can almost guarantee that you answered yes. Do you perform mobility exercises on a daily basis? The answer to this question should be just as definite as the first, but it’s likely that it isn’t. How can you expect to improve your mobility without performing mobility exercises regularly? The short answer is that you can’t! This means that you need to make a conscious change to your daily routine in order to see improvement. You might notice that I used the word daily, that isn’t a mistake.… Read the rest

How Releasing the Sub-scapularis can Free you from Shoulder Pain

Written by Sarah Hillman, Director at Sylvania. Article from July 2016.
 

The Sub-scapularisThe subscapularis is one of the four muscles of the rotator cuff that together have a role of keeping the head of the humerus within the glenoid cavity. The subscapularis is actually the largest and most powerful of the 4 rotator cuff muscles (Keating JF, JBJB, BR. 1993).

This muscle originates on the subscapular fossa of the scapula and inserts onto the lesser tuberosity of the humerus, which creates movement at the shoulder and more specifically the gleno-humeral joint into internal rotation and horizontal adduction.
The tightness of the subscapularis is often the culprit of limited external rotation and commonly results in shoulder impingement.… Read the rest

Shoulder Bursitis

Written by Brettney Humphrys, Physiotherapist at NSW North Coast. Article from May 2016.
 
Shoulder Bursitis

Evidence shows that 65% of people experience shoulder pain at some point in their lives, and one common shoulder problem is bursitis. Shoulder bursitis (also known as subacrominal bursitis) is characterised by an inflamed bursa (a small fluid filled sac located beneath the bony prominence of the shoulder) which causes pain in the top outer aspect of the shoulder.

A bursa is a small sac filled with lubricating fluid which is designed to reduce friction between adjacent soft tissue structures and bony layers. During certain activities, such as arm elevation or rotating the shoulder, friction and compressive forces are placed on the subacromial bursa.… Read the rest