New Year..New you.. Six Steps to develop a sustainable fitness plan?

1.Train together

You’re health journey doesn’t have to be a solo mission – having a health or fitness coach, or even just friends to workout with, can help keep you motivated. You’re more likely to stop what you’re doing and make time for health & fitness if you know someone is waiting for you!

2. Footwear

Nothing puts a hurdle in the way of your fitness plan like an injury, especially if it’s related to your feet as it will have a chain reaction of effects for other parts of your body. Carefully choosing your shoe design and size will make sure you are protecting and supporting your feet. See one of our local shoe specialist to have a gait/footwear analysis to get the basics sorted but if you need a more in-depth analysis of you gait then book in for a gaitscan with us

3. Include Pilates

Pilates is the secret key to many athletes’ success and longevity. Clinical Pilates which includes a variety of core exercises and is guided by a qualified physiotherapist helps to achieve specific outcomes, such as improved posture, balance and coordination.
Engaging in Clinical Pilates may motivate you to understand your body better and teach you how to control and activate muscles through everyday movements.
Pilates also complements all your other fitness regimes as most exercises require core strength and balance, so Pilates effectively turbo charges your progress in other areas!
Speak to one of the team at Bureta Physio to hear about our great membership deals, or click here to check out our schedule.

4. Include massage

Even the worlds best sportspeople only train and play for a certain period of time before they require a recovery period. So why should you feel guilty for having a recovery day here and there?!
Massage is an excellent way to rejuvenate your muscles by incorporating them into your lifestyle on a regular basis. You will find that massage will allow your body to recover from exercise a lot quicker, helping to motivate you to continue being active on a regular basis.
Call us at Bureta Physio to book your appointment

5. Stretch it out

Effective stretching doesn’t need to take hours, but it will require you to make a regular commitment on a weekly basis. Build a lifestyle habit around stretching for it to ultimately become beneficial. Using a foam roller  or trigger point kit can be a fun way to roll out and target muscle soreness and if you’ve still got time to watch TV, this is an excellent way to multi-task! Come check out rollers or new trigger point kits in the practice.

6. Functional strength

The key to a healthy, fit body is to constantly vary your fitness regime. Varying your exercises conditions your body for the general demands of every day activity, so, it is a paramount attribute of committing to your fitness. Functional strength training typically involves a balance of strength, agility, flexibility, core stability and endurance.
At Bureta physio we can complete a biomechanical assessment and running analysis to highlight any areas of weakness/stiffness that may lead to injury and provide you with a personalised strength program to work on these. Call us to book this in.

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Core stability for Dancers – try our Dance Pilates

Are you a dancer who wants to improve your technique, flexibility or just prevent those niggly injuries that can keep you from training?

Here at Bureta physio we have a dedicated physiotherapist who can help you with this.

As a dancer you will be aware of the importance of core stability to improve turns, control arabesque and prevent many back issues.  You may already being lots of training for it but are you really doing what you need to do to get the most out of it.

Core stability is not about doing hundreds of sit ups, getting a ‘six-pack’ or being able to hold a plank position for 3 minutes (although these do still have their purposes!)

True Core Stability IS…

  • The ability to control the spine dynamically, that is, with movement.
  • Fine co-ordination of all of the muscles that control your trunk, not just the abdominals.
  • The ability to adjust the level of control needed, depending on the situation.
  • Creating a stable base off which to work the limbs.
  • Stabilizing the mid-section to allow smooth and effective transfer of force through the body.

While everyone needs some level of core stability, some people need more than others. For a dancer, core stability needs to be fantastic fine coordination of all of the muscles to allow controlled mobility of the pelvis and spine with movement, rather than bracing in one spot.

So How Do We Do That?
True core stability exercises are extremely hard to do properly and very easy to do wrong. The purpose of our specific dance pilates courses are to ensure you understand the finer details required to gain true core stability and a progressive system of exercises the train your muscles in the best possible way.

Flexibility
Our dance pilates classes also provide ways to improve your flexibility in a safe but effective manner.  Unfortunately we often see injuries that are caused by over-stretching, especially on young bodies that are still developing.  Its not that as a physiotherapists we are against improving flexibility but this can be achieved through controlled and safe methods not putting joints or muscles through undue stress.

Lucy Poole, one of our physiotherapists here at Bureta is experienced with working with dancers both from a amateur level through to professional so you can get the most from your dancing.  This can be through a one to one physiotherapy session, one to one pilates classes or in our group dance pilates classes.

The goal of the classes is to improve dance technique and reduce dance related injuries that we see a lot in the clinic.  Simple postural and muscle balance adjustments can make a huge difference to current performance and prevent time off due to injury.

They will run for 6 consecutive weeks at a cost of $80 for 6 consecutive sessions.

Core Strength and Back Pain

What is Core Stability?

This is a term which describes the firmness and stability of your trunk muscles. These are the muscles which wrap around your trunk like a cylinder or brace. They lie between your ribs and your hip bones just like the corsets worn in Victorian times.

The core or trunk muscles are the foundations of the body. The back, arms and the legs work much better if the trunk muscles are stable. When the trunk muscles are working together they support your body when walking, bending, lifting and even sitting upright and give you more energy.

Once working correctly they will also help protect the back from injury.

Why is Core Stability useful in the treatment of back pain?

Pain has been shown to turn muscles off. Pain encourages sufferers to adopt pain relieving positions but ultimately they add to the problem. This leads to recurrent low back pain. Improving core stability will help stop this pain or reduce it a lot and encourage better posture which will prevent further pain. Improving posture may reduce pain immediately. Improving core stability will reduce pain over time.

How can we help you?

We need to teach your muscles how to work again. This training is done one on one with your physiotherapist. Once the muscles are working correctly we can then give you a programme of exercises to improve your strength even further. These need to be monitored and are progressed as the muscles slowly strengthen and work together correctly. We also offer pilates classes and strength classes which incorporate core strength. Call us now to book into our classes. New times and more classes coming 2015…………. New schedule up on website in Jan