Exercise Techniques

Keeping Fit This Christmas

Written by Sarah Hillman, Exercise Physiologist and Studio Manager at Sylvania. Article from November 2017.

Keeping Fit This Holiday Season With The 12 Days of Fitness Workout Challenge


With the festive season upon us, it generally means diet debauchery, abandoned exercise routines and overconsumption of food and alcohol. But it doesn’t have to be this way. With a little forward planning and a bit of self-discipline, it is perfectly possible to enjoy a happy Christmas and enter the New Year feeling fit, not fat.

Many people fall off the exercise bandwagon at Christmas or rule out the idea of continuing to reach their weight loss goals during this time, assuming there is no point in starting or continuing until after the New Year.

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Hamstring Strains: Are They Avoidable?

Written by Matthew Craig, Exercise Physiologist at Blacktown. Article from July 2017

Hamstring Strains: Are They Avoidable?

hamstring strain

We’ve all heard the devastating news that our favourite team’s best player will miss the next few games due to a hamstring strain, but did you know they are also quite common in the general population, particularly us “semi"-professional athletes. Hamstring strains are one of the most common injuries in sport of all levels. For example, in the last 20 years the AFL has experienced nearly 3000 hamstring injuries resulting in over 7000 games lost. And possibly even more concerning is the chance of re-injury is 20% in that same year.

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Why Is My Exercise Physiologist So Obsessed With Posture?

Written by Matthew Craig, Exercise Physiologist at Blacktown. Article from June 2017

Why Is My Exercise Physiologist So Obsessed With Posture?


“Shoulders back and down”. You’ve probably heard your EP say that phrase hundreds of times before. Well, there is a reason for this.

Let’s start with what we know. Posture is a leading cause of back pain, especially in professions that involve extended periods of sitting or standing such as that of an accountant. But did you know, good posture also improves breathing and lung function, circulation, nervous system function, increases balance and decreases risk of falls, reduces joint pain, improves strength and mobility, decreases strain on organs, reduces feelings of fatigue and headaches, and can actually improve mood.

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Myofascial cupping: How can it help you?

Written by Ashley Gould, Exercise Physiologist at Goulburn. Article from June 2017

Myofascial cupping: How can it help you?


Do you find that there are certain areas of your body that no matter how much you stretch are always feeling tight? Is that foam roller not working like it used to? Are you forever stretching and not getting any improvements? If the answer is yes than myofascial cupping is for you.

What is myofascial cupping?

Myofascial cupping is the modern way of cupping developed by David Sheehan. Traditionally cupping involved the use of heat (fire) to suction cups onto the body resulting in bruising.

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Exercise Spotlight – Hip Bridge

Written by Adam Shepherd, Exercise Physiologist at Homebush. Article from April 2017

Exercise Spotlight: Hip Bridge

hip bridge 1

The Hip Bridge, also known as the Glute Bridge or Supine Hip Raise, is an easy yet effective exercise suitable for all ages and fitness levels. I’m here to give you a quick rundown on this wonderful exercise, why you should be doing it daily and some pointers on technique.

Firstly let’s take a look at what muscles are being used in this movement.

This exercise mainly targets the gluteus maximus (butt) with some help from the quadriceps (thighs) and the hamstrings (back of your legs).

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Understanding Muscle Tightness

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from January 2017.


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?


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.


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