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Prepare well and fix your technique Most healthy people can deadlift. There are so many ways to vary the movement that it has wide accessibility compared to many other weighted exercises. This means, that despite our individual limitations, a deadlift can be a productive and rewarding component of everyone’s training program. Fix your technique! Knowing […]
Lower back pain and Deadlifting Read More »
By Rayne Watkin, Osteopath “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” Thich Nhat Hanh I do not claim to know everything, but after 25 years of laying my hands on people (as an Osteopath for the last 15 years and a Massage Therapist previously), something I have
Will you take the challenge? Pause – Breathe – Reset- Heal Read More »
Osteopathy is a form of manual healthcare which recognises the important link between the structure of the body and the way it unctions. Dr. Jelena Parry Osteopathy is a whole body system of manual therapy that uses hands-on techniques to assess, diagnose and treat the entire musculoskeletal system which includes the muscles, joints, internal organs
Osteopathy Natural Read More »
I’m sure you can agree that we have all had some form of tightness or niggle after doing exercise especially running post a time of inactivity – whether it be after a long week at work or just coming off two weeks of Christmas puddings and relaxing on the beach. We have evolved over thousands
Glute function and running Read More »
“Tighten your core”, “brace your core”, “turn on your core” – these are variations of what I hear in Pilates classes, gym classes and from personal trainers. But what the hell is the core – and why should you “turn it on”? The “core” is made up of several muscles of the abdomen and neck,
What Is “The Core” And Why Is It So Important? Read More »
What do you think is the biggest predictor for future injury? No, it is not your weight No, it is not your BMI No, it is not your activity (or lack there of) levels No, its not your age No, its not the fact you have Osteoarthitis No, its not if you are a male
Why Do You Keep Getting Injured? Read More »
An inversion ankle sprain (rolled inwards) is one of the most common injuries seen on the sporting field or court. Due to often a great deal of dynamic change of direction and a whole host of other feet to trip on, the ankle inversion sprain is often inevitable – but there is another reason why
3 Tips for Ankle Sprains Read More »
Low back pain – most likely you will get some pain in your low back in your lifetime – in fact 70-90% is the stat in Australia! And if you have had low back pain in the past, the likelihood of another episode of low back pain is just as high! So what can you
3 Things You Can Do Right Now For Your Low Back Pain Read More »
“You should stretch more” – what I would say to anyone with any semblance of lack of mobility! I sprouted this for years without hesitation – until the patient’s I have advised would start coming back with mixed results; Some would feel great Some would feel great…….for 10 minutes Some would get sore…..but then feel
Can you over stretch? Mmmmm…..Yes! Read More »
“My hips always feel tight, or pinch when I walk, sit or squat at the gym. What the hell?” We hear this a lot in practice! “I always feel I need to stretch my hips, especially at the front. It feels good………..for 10 minutes only. What the hell?” We hear this a lot as well!
Tight hips? To Stretch or Strengthen……that is the question! 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 this muscular release drill 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
Suboccipital + Erector Spinae Release Read More »
Are you looking for a safe, effective, bang for your buck strength exercise? We use this drill early in our hip, lower back rehabilitation programs as well as for general midline/core strength and stability.
Tall Kneeling and Half Kneeling Paloff Press Read More »
A stiff and sore mid back (or thoracic spine) is one of the most common presenting complaints we get at the Sports & Spinal Group. Whilst obviously being uncomfortable at the this area, a stiff mid back can also effect and cause discomfort in other areas of the body, including; Our necks Our shoulders Our
Stiff And Sore Mid Back? Try This! Read More »
“I want you to do this exercise, then this one, then this one, and…….the next 10 on the list I just gave you…….my world renowned stick-figures should clearly demonstrate how to do each…….just 5 sets of 15 each”. This can be a common management ploy by a therapist, sprung on you, the patient, at the
Exercises?…….They can be a pain in the b$@! Read More »
This is a simple and very effective way of firing up your hip stabilizes pre-training or exercise as well as in early stage rehabilitation for lower back or hip pain. Crab walks can be an excellent way to strengthen the Glutes in a functional, weight bearing position.
Do you seat way too long at work? Do you feel Lower or Mid Back Stiffness? An effective drill to open your mid back and work on your deep breathing is the Sidelying Thoracic Windmill.
Sidelying Thoracic Windmill Read More »
Hip flexors – those muscles that cross the front of our hips – are often tight, uncomfortable and painful. In practice, this is seen if someone sits down for a long period of time, like at work, or rides a bike (in the gym and on the road), and then at home, sits some more.
Tight Hip Flexors? Maybe You Should Take A Deep Breath!!!! Read More »
Shoulder pain is very common in clinical practice, whether it be pain in the from of the joint, pain on top of the joint or pain at the back of the joint – our shoulders just seem to cop it! Why, I hear you collectively say – well, there a lot of reasons, however the
Shoulder pain?…….Do this! Read More »