Exercises Archives - Page 2 of 2 - Maroubra Road Physiotherapy

April 22, 2018

By MarcF 0 Comments Announcements, Exercises

Introducing Balance & Conditioning Classes

In May 2018, Maroubra Road Physiotherapy are starting a dynamic balance program focused on strength, power, and high level balance for those of you who want to improve your overall function.

About the Program:

The program is for any age level and is designed to progressively develop the components needed for control of movement. The benefits of good balance are not only to avoid falls, but more importantly to improve hip and pelvic control when most of your weight is on one leg (such as during walking, running or climbing stairs). The “use it or lose it” principal applies well to balance and research has shown that high level balance training is effective.

Professional Guidance and Support:

Our classes will be taught by one of our physiotherapists – Sharon Penner – who has worked extensively in active rehabilitation and sports conditioning. To get the best results out of the program we have incorporated a 30 minute private assessment to look at previous/existing injuries and current fitness levels. This exercise program can be claimed through most health funds. See below for further details:

When will the classes be held?

Tuesday 2:30pm or Friday 11am

for 5 weeks starting May 8, 2018

How much will it cost?

$180 for the full program which covers:
- $80 for a private 30 minute screening assessment where we consider your current fitness level, goals and pre-existing conditions PLUS one free trial class
- $100 for the 4 remaining sessions

The classes may be eligible for private health insurance rebate. Please check with your private health insurance provider to see if your fund can cover the cost

Where will the classes be?

Maroubra Road Physiotherapy

Shop 4-5, 16 Maroubra Road, Maroubra, NSW 2035

www.maroubraroadphysio.com.au

Who should attend?

Anyone is welcome and spots are limited!! Contact us now at

(02) 9314 3888 for more information and to register your interest

By MarcF 0 Comments Exercises, Therapy

Stress – A Few Simple Tips to Help You Live a Healthier Life

Life can often be overwhelming, demanding, and downright chaotic – and that’s just the good days!

Sometimes big events like moving house, starting a new job or an illness cause a major disruption in our lives. Other times it can be a multitude of little stresses that can make us feel anxious and dazed. Little stresses such as your boss asking you to finish three reports by noon, your 6-year-old screaming for the newest fidget spinner, or dealing with a niggling back ache for days can accumulate and disrupt our mental and physical flow. So it’s important to try find ways to manage life’s stresses.

Here are a few ideas to get you started!

Relaxation techniques:

Take a deep breath through your nose (Count to 3), hold 1 second, and gently exhale through your mouth. Repeat 5 times. There are some great mobile apps such as Smiling Mind, Headspace & Calm, which can help you get into a great routine.

Eating a healthy and well balanced diet:

Small dietary changes can make a big impact on your body composition and mood!

Spend time with family and friends:

Research shows that quality time with friends and family help increase serotonin levels (happy hormones) and decrease cortisol (your stress hormone).

Meditation:

Take 5 minutes everyday to find a peaceful, private and quiet area. Practice focusing on your breathing and zone out any outside disturbances!

Maintaining a consistent sleep schedule:

We often have hundreds of different tasks we need to accomplish by the end of the day and take sleep for granted.
Research shows adults need a full 7-8 hours of sleep to function optimally!

Regular Exercise routine:

A regular and consistent exercise routine is one of the best ways to de-stress. Even a 20 – 30 minute walk everyday can be a great way to get started. Or read our blog on how to get started here

Incorporating a few of these steps into our daily lives can have a profoundly positive effect on our overall health and wellbeing! Let’s get started today!

By MarcF 0 Comments Exercises

Are You Looking to Start An Exercise Programme? Do You Know All The Facts?

Finding for right exercise programme for you can be quite challenging. Here are a few common misconceptions to consider from our physiotherapy team to help you get on your way.

Do you want to start an exercise programme but don’t know where to begin? With so many resources available at our fingertips, it is often easy to get confused and overwhelmed by conflicting information.

There are many magazines, books and fitness gurus giving out exercise advice that may or may not be helpful! We have compiled a list of common misconceptions that are shared throughout the health and fitness industry.

“Exercise Builds Big Bulky Muscles”
- Aerobic exercises (walking, jogging, swimming) will strengthen your muscles without bulking them up. Low resistance, high repetition training will tone your muscles and increase your strength. Only a very specific regime of heavy resistance, low repetition training will bulk your muscles.
“I’m way too big to exercise”
- Having a tailored exercise program will ensure a fun, safe, and effective way to shed the kilos and improve your overall health. It is essential that your program is progressed gradually and meets your individual needs.
“If I don’t exercise at least 2 hours a day, I won’t receive any benefit!”
- The great thing about exercise is that you can accumulate the benefits over time. Taking a 20-minute walk in the morning on the way to work and another stroll in the park at night is as beneficial as a 40-60 minute session!

What is the most important thing to keep in mind when starting an exercise program?

Start slow and progress at your own pace! It’s easy to get caught up in the next big exercise craze or try to fit in too much, or progress too quickly. This puts you at risk for injury. Listen to your body and consult your physiotherapist for advice if necessary.

If you would like to get started with an exercise programme, read our previous article to give you some ideas to get going.

By MarcF 0 Comments Exercises Exercising, FItness, Health

Do You Want To Start Exercising? A Few Simple, Practical Steps To Get You on Your Way

Do You Want To Start Exercising?

If you want to start an exercise program to improve your fitness levels, strength and conditioning, it is often hard to know where to start. The gym can often seem intimidating, expensive, or time consuming. You don’t have to start there. Instead, start by making small changes to your daily habits and include more activity.

A good place to start is:

Avoid the lift and take the stairs! Stairs are a GREAT way to get those muscles working.
Park a bit further than your intended destination and get walking.
Walk/cycle to work.

Take the plunge and start an exercise regime! Your program doesn’t need to be done every day. It can be as simple as a 15 minute walk around the block every other day, and gradually build from there. Any amount of activity that you do in a day, no matter how small, is going to make a difference. Just think, it is more exercise than you would have done previously.

IMPORTANT CHECKLIST:

Have a chat with your Doctor – Discuss your plans with your doctor to ensure you are safe to start an exercise program.
Get the appropriate gear – Wear correct footwear and don’t carry heavy bags to avoid developing injuries. You can read more on our blog here
Document your progress – Use an exercise diary or an app on your phone and set realistic and achievable goals for yourself.
Consult your physiotherapist to prescribe an exercise program that meets your needs and sets you on the right track.

A common question is, “How much should I be exercising a week?” That depends on the individual and on your age, medical condition, and previous exercise history. It is better to start off slowly and gradually build your exercise tolerance.

Make the start today and enjoy the benefits of being more active!

By MarcF 0 Comments Exercises, Sporting marathon, Recovery, running

Congrats on finishing your half marathon. Here is some essential advice on what to do next

Post Marathon Recovery!

Congratulations on finishing your half marathon! It’s a huge achievement! In order to maximise on all your hard work, here is some advice on what to do next…

1) Don’t stop! Although the temptation is to cross the finish line and collapse (while you kiss the ground!), try keep moving. After running for the last few hours, your muscles and your heart need time to adjust to your change in activity. That walk to the car will actually do you good!

2) Have something light to eat, and eat again later. If it’s been hot, be sure to rehydrate adequately as well. Running a marathon will deplete your body’s resources, so it’s important to refuel!

3) Cool down! As lovely as the idea of a nice warm bath might be, a quick jump in the pool or a cold shower can help reduce inflammation and help in your recovery. Compression leggings may also help.

4) Rest! Although the temptation might be to “maximise on your training ” and get out there again quickly, the marathon will have taken a huge toll on your body. You won’t lose fitness in resting for a few days, but returning to running too soon could result in an injury. One rule of thumb is your body takes a day per mile to recover. That means after a marathon, give yourself 26 days before pushing yourself again!

5) Use this time to sort out any problems you may have experienced during your training or the race itself. Have a massage or see a physiotherapist to help sort any niggling injuries. Focus on doing some core strengthening or stretches. Maybe do some cross training like cycling or swimming, which will keep you fit without pounding your body!

By MarcF 0 Comments Exercises, Sporting, Uncategorized marathon, running, training

10 Week Half Marathon Training Schedule

Running and training for a marathon or half marathon can be an incredibly enjoyable, social and rewarding experience. However, preparing for the big day will ensure you get the most out of the race and more importantly ensure that you don’t get injured in the process!

Our physiotherapists at Maroubra Road Physiotherapy have prepared an easy to follow 10-week half marathon training schedule to help you get ready!

10 Week Training Schedule:

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total
1	4km	Rest	4km	4km	Rest	6km	Rest	18km
2	5km	Rest	5km	5km	Rest	8km	Rest	23km
3	5km	Rest	6k	5km	Rest	10km	Rest	26km
4	5km	Rest	8m	5km	Rest	13km	Rest	31km
5	5k	Rest	8km	5km	Rest	16km	Rest	34km
6	6m	Rest	8km	6km	Rest	18km	Rest	38km
7	6km	Rest	10km	7km	Rest	20km	Rest	43km
8	7km	Rest	8km	6km	Rest	15km	Rest	36km
9	5km	Rest	7km	5km	Rest	13km	Rest	30km
10	5km	Rest	4km	Walk 3	Rest	Walk 4	RACE	16.1km

(all distances are in kilometres)

If you would like some more tips on how to get the most out of running, please read our blog post here on how to get started!

By MarcF 0 Comments Exercises, Sporting

Do you want to start running? Here are 11 simple tips to get you on your way.

Do you want to start running?

One of the greatest aspects of walking or running is that it can be done anywhere, anytime, by anyone. All you need is motivation and a decent pair of shoes. It may also be advisable to get clearance from your doctor. Often people don’t know where to start.

Here are 11 simple tips to get you on your way.

Tip 1: Use appropriate gear

Even though you only need shoes to get you on your way, it is important that your shoes are correctly fitted and appropriate for your goals. Incorrect or worn out shoes are a common cause of injury. And of course don’t forget to Slip, Slop, Slap.

Tip 2: Set your goals

Setting realistic goals not only helps keep you motivated, but it is also important in injury prevention. Think short and long term in your goal setting. For example, The City to Surf this year can be a short term goal with a marathon next year as the long term goal.

Tip 3: Use a training guide

A well designed program will help you progress your training safely and reach your goals. It should include periods of base training and peaking, as well as allowing for a taper before the event. Click here to see how easy to follow 10 week half marathon training plan to help you get started!

Tip 4: Start slowly and gently then gradually progress

Too much too soon is a sure way to cause injury. By slowly increasing the time you spend running you ensure you aren’t over doing it.

Tip 5: Train first for distance then for speed

It is important to know you can run the distance before you run it fast. Build up the time you spend (from 15minutes to 20minutes, then up to 30minutes) before you increase your speed.

Tip 6: Allow adequate rest

Scheduled rest days are an important part of you training week. Your body needs time to adapt and recover to your new training load. Failure to do so will result in injury.

Tip 7: Vary your training

Variety is the spice of life. Try cross training on your rest days. Vary your route, train on different surfaces and vary the distances and times.

Tip 8: Specificity of training

Your training program should reflect the terrain, conditions and style of the event. Eg: Hill reps for a hilly course, speed work for short a course, Long Slow Distance runs when training for a marathon.

Tip 9: Nutrition and Hydration

Diet is an often neglected component of training. Don’t forget to get plenty of complex carbohydrates, fruit and vegetables. It is also important to fuel your body during the event. If you are exercising for more than two hours then your body needs more than just water.

Tip 10: Listen to your body

“The human body communicates effectively, we are often just deaf”. It is normal to feel a little achy after training but any persistent niggles should be addressed. Your training program is only a guide and should be adjusted for illness and other misadventures.

Tip 11: Have fun

Don’t forget to enjoy the experience. Run with friends, take your dog along for a walk, or even consider joining a running group. Making it fun means you’re more likely to stick with it and achieve your goals.

By MarcF 0 Comments Exercises, Studies, Work Injury ergonomic, physiotherapy, work injury

Five Tips To Help Keep You Pain Free At Work.

5 Tips to keep you pain free at work.

The standard computer workstation can pose a minefield of ergonomic hazards, simply from the way we type, read off our monitor, answer the phone, or perform other required work functions. Millions of Australians suffer from painful work-related disorders, such as – carpal tunnel syndrome, low back pain, neck pain and headaches. These disorders account for between 56% and 65% of all occupational injuries.

Simple interventions such as physiotherapy and ergonomic work-place adjustments play a major role in keeping you healthy.

Here are a few basic tips to get you started!

Move …Get up and stretch every 30 minutes or so. Having a stretch gives those muscles a break from getting too stiff. Researchers have found that activities like walking to the water cooler can have a cumulative effect on one’s cardiovascular fitness. Those stairs aren’t going to climb themselves! It’s an arduous task but your body will thank you.
Sit up straight – Balanced neck and head posture (chin in). Make a conscious effort to press your bottom against the back of the chair, and avoid slumping or slouching, which places extra stress on the lumbar discs and other structures of the lower back.
Support Yourself – Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair.
Set up your environment – Have your monitor directly in front of you, with the top 1/3 of the screen eye level. The keyboard and the mouse should be close enough to prevent excessive reaching, which strains the shoulders and arms. Keep your elbows as close to your body as possible. Your chair’s backrest should support the natural curve of your lower back. Or consider a standing desk, which is becoming increasingly popular! Feet should be flat on the floor or on a footrest.
Get in the Habit – These tips may feel awkward at first due to the conscious effort needed, however with time, it will become more comfortable and natural. Set up alarms on your phone every hour to remind you to take a break.

This information is sourced from: www.cochranelibrary.com/

By MarcF 0 Comments Exercises, Physio, Work Injury Physio, Tips

Five Tips To Help You Feel Great

The team at Maroubra Road Physiotherapy want to get you out and about and enjoying life! We know it’s hard to do this when you are suffering from pain or discomfort, so we’ve put together the following 5 tips to help you take advantage of life without pain!

Tip 1: Always keep your head level and your shoulders relaxed, especially during activities like walking, standing and even sitting. This will improve your posture and reduce the risk of back pain. Standing with your knees slightly bent can also be beneficial.

Tip 2: Try not to sit for long periods at a time. Stand up and stretch or walk around every 30 minutes.

Tip 3: Lifting heavy objects is one of the most common causes of back pain. Therefore, make sure you always observe correct lifting techniques – hold the load close to your body, feet shoulder-width apart. Bend your knees, not your back, and lift from your legs. Avoid twisting! Use your feet to turn and don’t lift the load higher than waist height.

Tip 4: The correct type of mattress and pillow will help you get a great, relaxing night’s sleep. Both should be firm enough to support your body weight and shape. Your spine should be straight when lying on your side, and maintain a natural curve when lying on your back.

Tip 5: Promote good posture when seated, especially during driving by using a rolled up towel positioned for your lower back. This will help to prevent back and neck pain.

Category: Exercises