I'm sure you've heard it all before... you need to exercise in order to get healthy. With the fitness market exploding with different type of exercises classes from aqua aerobics to crossfit classes it can get a little confusing as what you should be doing and why. This article is here to help you make the right choices and help you understand WHY you should exercise. Why you should exercise Not long ago, weight training was left to the body builders, Olympic weightlifters, a

Hamstring injuries are among the most common injuries for kicking based sports (soccer, AFL, NRL etc.) This is due to the concentric force of the kick created from the hip flexors and quads exceeding the load capacity of the hamstrings to decelerate the leg. Although the hamstrings action is to flex the knee, it's functional role in running is to decelerate the leg and shin in a controlled manner so that it can then begin to assist the glutes in performing hip extension once

When completing rotator cuff strengthening a common problem is poor postural and scapula position. Particularly in the early stages of rehab, the rotator cuff must be working from a stable base. The origin of all the shoulder internal and external rotators stem from the scapula and as such require correct position to work correctly. Thoracic kyphosis is common due to the nature of office work and mobile phone usage and therefore we need to be in a more extended and neutral po

Squats - Free weight vs body weight What is ideal? It all depends on what purpose you are training for. As long as there is a level of overload and increased resistance you will be able to elicit a training effect. If you're looking to build pure strength and size you should go down the path of free weight. However if you're looking to develop endurance and are not focused on size, plyometric and body weight exercises will be more than enough. But be prepared to but in the

A good place to start when doing a shoulder examination is observation through range. Before going into hands on assessments it's important that we review the motor pattern and control exhibited by the shoulder. Are there any significant scars, bruising, deformities, difference in muscle mass or asymmetry? Without looking and observing, how can you paint the full picture and diagnose properly? Use your eyes before your hands. For more information book online @ www.strengthand

Have you wondered why no two training programs are the same? That's because every program made has to serve a specific purpose for the individual and athlete. Depending if you are in the off-season, pre-season, in-season, peaking, prepping, or just looking to improve from your last training session; every training program should be specific to your goals. The common mistake most beginners make is that they follow so called "icons" that have been training for years and years a

Speed and agility is vital in most sports and the ability to master these skills is key to SUCCESS in this endeavour. Each sport will have specific components that will require specialisation and focused training on. Speed can be broken down into 5 components: Reaction, Agility, Acceleration, Max velocity, and Speed-endurance. Pure sprinters such as for the 100m will be focused on mastering reaction, acceleration, and max velocity where as sports such as basketball will req

Fractured your collar bone? Sore or tight shoulder? Told you have a problem with your rotator cuff? Try using a pulley! The shoulder joint (glenohumeral joint) is a very mobile joint and requires a lot of flexibility and active stability to maintain its position during movement. After an injury it is very common to have the shoulder joint immobilised or given a time of rest within a sling. During this time, stiffness around the joint can often build up as well as atrophy of t

When training and exercising there are a plethora of different training protocols and paradigms that can be followed but which one is suitable for you? The same movement (e.g. row) can be completely different based on the intensity, speed, technique and resistance and quality of the exercise control. By reducing the speed of the repetition and perfecting the movement, you will reduce the overall volume of training. Does this mean reducing the overall volume will mean you have

Ankle Fracture rehab part 5 - Functional Ankle Strength Strength training is the most evidenced based and common staple of a rehabilitation program. Depending on the stage of the rehabilitation, different exercise variations such as opened chained, closed chain, isometrics, eccentrics and many more will be used to get your body moving as it should. Similar to ankle sprains, a severe ankle fracture can cause disruption and damage of the lateral ankle ligaments. An active stabi

When to introduce range of motion? Now that we have been given the all clear to weight bear on our leg, one of the most common and important questions is when can we start moving the ankle joint. A closed reduction within a cast is designed to immobilise the joint to allow for adequate bone healing, however the secondary effects include muscle atrophy, increase joint & muscle stiffness as well as loss of control and coordination at the ankle. The time frame of immobilisation