How much can I exercise when I'm pregnant?

Pregnancy is such an exciting time, but there's also SO MANY changes happening in your body. Here's some really important things to know BEFORE you exercise during your pregnancy. Please note, everyone is different, and your doctor or obstetrician is the best person to guide you on what's suitable in your situation. This information is appropriate for low risk pregnancies in healthy women only. Heart rate no longer rules During pregnancy, your resting heart rate goes up, so when you're sitting doing nothing, your heart will be beating faster than in your non-pregant body. Your maximum heart rate becomes lower during pregnancy. The usual rule of 220 minus your age is no longer relevant, which

What exercise can I do after giving birth?

This is a common question, when it's been such a LONG TIME since you've been able to reach your toes. Have a quick think about the following: How active were you before you got pregnant? How active were you during pregnancy? How challenging was your birth experience? The more active you were before and during pregnancy, the sooner you'll be able to get moving again after birth. Here are some GUIDELINES to follow to help you get back to exercise after pregnancy, although please keep in mind that SPECIFIC medical advice is the most important thing to follow. If in doubt, visit your GP, obstetrician or one of our physiotherapists may be able to help. 0-6 Weeks after birth Your body needs to res

How to improve your posture

Do you get back pain or headaches? Or are you more worried about how bad posture looks in photos of yourself? Every single week a client says, 'I don't think my posture is very good', but they have no idea that they CAN improve it. It CAN be simple!! This blog will show you a couple of really simple exercises to start improving your posture right now. Your posture is a habit, and habits can take a while to change, but don't give up, because making this change could lead to a lifetime of feeling better. The hardest part in changing a habit: CONSISTENCY These videos were made as part of some other projects, but the information and exercises are exactly what you need to improve your posture. Vi

How to help your child succeed in sport

Children will develop at different rates compared to their peers and in our society currently this will impact on the sporting opportunities they will receive throughout their childhood. It is important for parents, coaches and those associated with youth sports to be aware of this and support all children to participate in physical activities through their childhood and adolescent years. Maturation Biological maturation is an ongoing process that begins prenatally and continues through to approximately the first two decades of postnatal life. Generally the changes of adolescence takes place between the ages of 11 and 16. However some will experience changes as early as 9 or 10 and others la

How to prevent an ACL injury

Recently, reported in the news, the incidence of junior athlete ACL injuries is becoming more frequent with more reconstructive surgeries being performed on younger teenagers and children. ACL injuries are a daunting and frightening diagnosis, often one which many people associate as “career ending” but this is not necessarily the case! With advances in surgical procedures and physiotherapy - these injuries can be managed in a preventative, rehabilitative or post-surgical manner all of which allow the athlete to regain their desired level of performance. On a daily basis we familiar with the phrase “prevention is better than a cure,” especially in the health industry, and this stands true in

3 exercises to get you back to sport after injury

Do have weak ankles after an ankle sprain? Or lost your strength after a hamstring injury? Knee pain kept you out of the game for a while? One of the biggest challenges in getting back to sport after an injury, is re-building back to your previous competition fitness level. Here's 3 exercises to improve your strength, agility and balance. If done correctly, you should feel your calf (lower leg), quadriceps (thigh), gluteals (butt) and core (abdominals) working hard! Questions or feedback?? Please comment below Check out these other useful posts: How to safely get back to running after groin pain Tight calves! How to deal with them NOW Everything you need to know about tendon pain If you need

How do I get stronger glutes?

Here's my top 4 exercises, from easiest to hardest, to get your gluteals ('glutes') firing. Your glutes are muscles around your hip, and are really important during walking, running, and many of our normal daily movements. For many people, their glutes become under active or weak, because we don't use them as much when we sit a lot. These exercises will help you rebuild your gluteal strength, and could be an important part of preventing an injury in the future. Start with exercise 1, build up over a few weeks until you can do 3 sets of 30. Progress through each exercise until you can do 3 sets of 30 toe touches, and you'll feel the difference! Happy running team! #runnersbum To receive more

Early Sports Specialisation in Young Athletes at a Glance

Early Sports Specialisation vs Diversification in Youth Athletes at a glance A big difference between the current youth sporting experience and the experiences youth had 20 years ago is the rise of year round sporting opportunities offered by sporting codes. Some codes ask or even require players to participate in summer and winter seasons in order to stay in incentivised teams and development squads. Hence, sports specialisation in early to middle childhood has become increasingly common. What is specialisation in youth sport? Sports specialisation is intense training in one sport while excluding others. Concerns for specialisation There is a concern that sports specialisation before adoles

I've torn my rotator cuff - what does that mean?

There are a lot of scary words used to "explain" rotator cuff injuries, and most people have no idea what these big words actually mean. Here's some jargon free explanations to de-mistify it all, and help you understand what you've been told about your shoulder injury. Tendon: This is a connective tissue structure that connects muscles to bones Rotator cuff: Your rotator cuff is made up of 4 muscles (and their tendons) and are located around your shoulder joint connecting your arm to your shoulder blade and rib cage. Together they control your arm movement. Full thickness tear: This generally describes the severity of a tear in one of your tendons. A tear can be partial or full thickness. A

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