What Is The Core?

Written by Hamish Hall, Exercise Physiologist at Sylvania. Article from August 2017
the core

What is the core?

Many patients that I deal with, go by the understanding that the ‘core’ is just your stomach muscles, however the core is a much more complex system. I like to use the term Core stability rather than core strength because strength is just one component of the dynamic stability required. Dynamic stabilization refers to the ability to utilize strength and endurance and motor control in a functional manner through all planes of motion and action despite changes in the centre of gravity.

Panjabi’s three system core model

Nearly 30 years ago, Panjabi created a model that still resonates with today’s understanding of the core.

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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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Disc Bulge On My MRI – Should I Be Worried?

Written by John Walsh, Physiotherapist at Sylvania. Article from July 2017

Disc bulge on my MRI – Should I be worried?

disc bulge

Chronic back pain is a debilitating condition that can have a huge impact on both your work and personal life. It is currently estimated that 3.7 million Australians (16% of the population) are living with back problems.

Back pain can be frustrating for those affected and with so many treatment options available on the market it can be difficult figuring what option to choose and which health professional to trust. People may bounce from health professional to health professional before finding themselves sitting in a doctor’s office being presented with an MRI report that seems to indicate confusing and sometimes alarming findings.

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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 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?


The Benefits…

Exercising in a water based environment is often overlooked.

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What is Dry Needling or Acupuncture?

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

Woman getting an acupuncture treatment in a spa

Do you have persistently tight muscles? Do you feel that you have knots in your muscles? Have you been stressed out recently or been suffering from headaches? Do you feel you would feel much better if you could just relax more? If you said yes to any of these questions, then you could potentially benefit from dry needling treatment. But what is dry needling? What effect does it have? And last but not least: Is it safe?

Dry needling is similar but not identical to acupuncture. Dry needling involves the insertion of very fine needles into focal, tender and taut bands of muscle known as trigger points.… 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

Cancer and Exercise: Opening the Door to Prevention, Management and Long-term Recovery

Article by Tim Roberts, Exercise Physiologist at Campbelltown. Article from May 2016.

Cancer and Exercise

In Australia today 63% of the population are considered overweight, with the rates of Obesity continuing to increase across all populations at an alarming rate.  Falling outside of healthy weight ranges increases your risk of developing numerous cancers as well many countless cardiovascular, Musculoskeletal and Metabolic diseases.

Research has demonstrated a link between weight-loss and a decreased risk of several cancers including breast cancer after menopause. It is this link between obesity and cancer which allows exercise to have a preventative measure on various cancers.

Cancer patients have been advised to rest, take it easy and minimise physical exertion in previous decades and at times is still the case today. … 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