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Improve your hearth health, balance, bone density, hormonal regulation and feel better. A powerful group of benefits can come from one single intervention, strength training. Bone and muscle mass begins to decline slowly after puberty Studies continue to show that with a well-designed and balanced weight-training program, you can stop, prevent and even reverse bone […]
5 Reasons To Perform Strength Based Training Read More »
Can’t touch your toes? Do you have heel pain? A common cause to this restriction and pain is tension in the plantar flexors. The Gastrocnemius (calf muscles) as well as the Plantar Fascia can cause movement dysfunction and muscular chain tightness. A simple drill to use to release this tension and improve your pain and
Gastrocnemius/Calf Foam Rolling Read More »
Do you suffer from lower back pain, glute tension or hamstring tightness? The Piriformis muscle is a common cause of Sciatic Nerve irritation and movement dysfunction through the Pelvis and Lumbar Spine. Open up this chronic tightness using these two simple drills as well as reducing time spent sitting. Piriformis Trigger Point Release – Release
Piriformis Trigger Point Release Read More »
Do you suffer from upper back tension, neck pain or headaches? As this is a very familiar complaint in our clinic, we like to prescribe these muscular release drills to give immediate symptomatic relief. Although these muscles may not be the underlying cause to the issue, it may be under extreme postural sprain and thus
Upper Trapezius And Levator Scapulae Trigger Point Release Read More »
Release Lower Back and Hip Tightness using this Trigger Point technique. Lower back stiffness? Hip Pain? A simple and effective drill to give relief is performing Trigger Point Release work on the QL muscle (Quadratus Lumborum). The QL muscle assists us in standing erect, maintaining a strong, stable spine as well as producing Sidebending movements.
Quadratus Lumborum Trigger Point Release Read More »
Bench T-Spine Mobilization – Introduce This Mid Back And Breathing Drill To Improve Extension And Breathing Patterns. Do you seat way too long at work? Do you feel Lower or Mid Back Stiffness? An effective drill to open up your mid back and work on your deep breathing is the Bench T-Spine Mobilization. We gain
Bench T-Spine Mobilization Read More »
Over the years I have heard hundreds of different reasons and explanations as to why my patients have, and continue to have low back pain. Over the journey, I have heard to following 3 myths regarding low back pain the most – I want to share them with you, and see if we can make
3 Myths Regarding Low Back Pain Read More »
At the Sports & Spinal Group, we see a whole lot of scans that patients bring to us. They range from CT Scans, MRI’s, ultrasounds and of course x-rays. Often our clients bring them in, put them down on our table, and repeat what the report or specialist who ordered them, has said they “have”.
Your Scans Said What? (Please Stop Freaking out!) Read More »
When we think about muscles we need to work on for riding a bike, the last thing we tend to consider are those through our upper body such as through the shoulders, thoracic spine and neck. But whilst our legs and heart do the bulk of the work while riding it is also important to
Why Upper Body Strength Is Important In Cycling And Triathlon Read More »
Below is a quick summary on PAIN – and as pain is the number one reason as to why patients come to our clinics, an accurate understanding of pain is essential! What is pain? It is an output from the brain to halt what you are doing so the brain can scan the damage to
In Pain?……Let’s Talk! Read More »
It is something we hear in the our clinics a lot – a patient coming in and describing their back pain by saying something to the tune “I have slipped my disc” or “my back is out”. Now, whilst I sat clinical anatomy sometime ago at university, I am pretty sure that our discs in
Slipped Disc….I Think Not! Read More »
Often when we have a sore lower back, or neck pain, or shoulder pain, we immediately treat the site of the pain. We massage, foam-roll and stretch ourselves to try and alleviate our pains. This is called TREATING THE SYMPTOMS, and you need to stop. A lot of the time, it is our THORACIC SPINE
Improve Your Thoracic Spine Stiffness…….And Your Shoulder Pain Read More »
Pre and Post-Natal Pilates – How can Pilates help me through this time? If you’re reading this, chances are you are either pregnant, planning to get pregnant, or have recently had your baby. So sending you a huge congratulations! What an exciting time in your life! Pregnancy and babies bring you so many exciting moments,
Exercising for Two! Pre and Post-Natal Pilates. Read More »
Breath is the most potent tool to change the way we feel. Softening it can instantly soothe stress and create clarity in our thinking. Studies are now consistently showing that a child at the height of a tantrum or an adult in the midst of a panic attack can induce positive and regress negative emotions
Use This Breathing Technique To Reduce Stress And Fall Asleep Faster Read More »
Getting a good night’s sleep is an important marker of overall well being and health. It can affect musculoskeletal healing times, focus, mood, productivity and mental health. Try these simple tips to allow for better rest. No tech before bed Checking email, playing one more game, pointless scrolling. These habits can greatly hinder our sleep.
5 Things Great Sleeper’s Do Differently Read More »
Do you suffer from lower back pain, glute tension or hamstring tightness? The Piriformis muscle is a common cause of Sciatic Nerve irritation and movement dysfunction through the Pelvis and Lumbar Spine. Open up this chronic tightness using these two simple drills as well as reducing time spent sitting. Seated Pigeon Stretch – Use This
Seated Pigeon Stretch Read More »
Supine Piriformis Stretch – Reduce Glute Tightness And Sciatic Nerve Irritation By Opening Up Through Your Deep Hip Rotators
Supine Piriformis Stretch Read More »
