clinical_pilatesClinical pilates is an alternative treatment for injuries and individual needswhere specific pilates exercises are practiced according to individual needs.

The technique focuses on breathing, stretching and controlled movements and it can be part of a successful therapy.

Assessment and personalised clinical pilates programs are conducted by physiotherapists and chiropractors.
If you’re wondering what the chiropractorsrole is in clinical pilates it is to work on the prevention, treatment and diagnosis of:

  • the spine
  • joints
  • related neuromuscular diseases

The chiropractic adjustments are based on applying a controlled force and exercises to improve function, mobility and to reduce pain.
How can clinical pilates help you?
Improve function and mobility
Improving function and mobility can reduce the risk of sports injuries. One example is the running-related lesions. A study published in the International Journal of Sports Medicine explains that these lesions can be caused by inefficient movements. A 6-week course of clinical pilates can improve the functional movements in recreational runners, thus reducing the risk of injuries.

Reduce chronic back pain
According to an article published in the European Journal of Physical and Rehabilitation Medicine, many patients with low back pain having daily pilates sessions found theirreducing. This finding suggests that clinical pilates can contribute to breaking the cycle of pain and physical activity intolerance. The scientific literature also reports improvement for patients with shoulder pain.

Improve posture
A recent research conducted by the Istanbul Medipol University discovered positive effects of clinical pilates on students at the undergraduate level. After the clinical pilates classes, participants increased their physical awareness and were more aware of correct posture.
Rehabilitation of injuries or diseases
Patients with injuries or disease can find it very painful to move around. This can drastically limit their physical activity. Clinical pilates is an option to help reduce such pain. One study from Eastern Mediterranean University reported that osteoporosis patients could reduce their pain and also improve their quality of life with regular clinical pilates treatment.
Where can you find experienced professionals to start your clinical pilates program in Hobart?
Your Health Hub professionals work with trusted techniques to treat spinal and other nervous system issues.

At your first visit you will have a complete examination, in order to assess your current situation and to know your specific necessities. The second visit will focus on their findings and explore the best treatments for you. Visit their website here: https://www.yourhealthhub.com.au/pilates-rehabilitation/pilates/
Your Health Hub professionals can help with:

  • back and neck pain
  • sciatica
  • joints
  • work or sports injuries

cycling 2Preventing cycling injuries is something that every cyclist needs to master. Injuries are something that no sports person wants, especially during a competitive event or even the basic training session. Professionals in the Tour De France are well equipped with not only knowledge but also experts and physio teams who will make sure they’re ready for the race ahead. Although you may not have a team, having a set of helpful tips can also be beneficial when it comes to preventing cycling injuries.

To start you off on your cycling career below are some of the best tips we can give when it comes to preventing cycling injuries.

Technique and Method of Execution – Perfect it!

One thing for sure is that the professionals in the Tour De France know their techniques and methods. They probably have training teams outside of the races putting them through their paces and making sure they are ready for the event. One of the biggest aspects that the trainers will focus on is technique and the method of execution – these can boost performance and prevent severe cycling injuries.

One key aspect that many cyclists need to focus on is breathing. It is the easiest and most basic human action and we tend not to think about it, both in everyday life and exercise. However, it is very important. In particular, Tour De France trainers suggest that you should breathe through the diaphragm and then relax as you exhale, relaxing the body and muscles, preventing injury.

Buy Suitable Training Gear

We are not telling you that you should go out and buy the best cycling gear money can buy but it is beneficial to get gear that not only fits but won’t cause you discomfort and injuries during sessions. Unfortunately, if you are not sponsored like the Tour De France fellas, you will probably have to buy your own equipment. Yet, one thing if for sure, make sure it fits!

Too many people buy the top gear but don’t make sure that it has a snug fit. This goes hand-in-hand with bicycle adjustments also. Improperly fitted gear will rub and can injure your skin when you move. A bike that is not adjusted properly will strain muscles and could result in a pull or tear. Don’t risk it, make sure your equipment is up to scratch and right for you.

Schedule Weekly Appointments with a Sports and Spinal Physio Professional

Something that we can be sure of is that professional cyclists, like the individuals in the Tour De France, have sports and spinal physio teams standing by to deal with injuries and prevent them. You can schedule appointments weekly with a physiotherapist to make sure you’re protected from the more severe injuries when cycling.

A sports and spinal physio specialist will be able to realign any muscles and bones out of place, giving you a therapeutic release and a full-body treatment to make sure you’re ready for the next week. The professionals have it, so why shouldn’t you?

There you have it, our top tips for staying in the green without any injuries. There are more techniques but these are our favorites and probably the biggest ones when it comes to injury prevention. If you want professional physio treatment, just like the pros, use Turramurra. Call 9144-1510 now to schedule an appointment with one of our physiotherapists.

walkingWalking is easy. It requires nothing more than a comfortable pair of shoes and a little space, and you’ve probably been doing it since you were about a year old. As easy as it is, walking is also surprisingly good for both physical and mental health.

Benefits of Walking

Lighten the mood – Walking releases endorphins that reduce stress and increase feelings of well being. Walking outside adds a dose of sunshine, boosting vitamin D levels.

Boost creativity – When you’re feeling stuck, going for a walk can help you think more clearly.

Heart health – Walking helps lower blood pressure and increase circulation, improving cardiovascular health. Walking can also help control blood sugar levels, reducing diabetes risk.

Improved digestion – Walking improves gastrointestinal function and helps prevent constipation.

Energy boost – When you walk, you breathe more deeply, taking in more oxygen to nourish your cells. This gives you more energy to get through the day.

Sleep better – When you’ve been struggling with insomnia, the answer may be as simple as lacing up your shoes and hitting the pavement. Walking helps regulate production of sleep hormones, especially when you walk early in the day.

Build strength – You’re not going to get bulging muscles from walking like you might from heavy weight lifting, but you will see increased strength in your core and lower body. Grab some light weights and pump your arms to get the same benefits in your upper body.

Finding ways to walk more

Experts disagree on how much we need to walk each, with recommendations ranging from 10,000 steps to thirty minutes. One thing they can all agree on is that most of us would do well to walk more than we already do, regardless of the exact number of steps or minutes. Here are some ways to boost your activity level.

Dress comfortably – Wearing comfortable shoes is the most important, but comfortable clothing is also important. Shoes that hurt your feet or clothing that restricts movement are going to keep you from wanting to walk.

Keep track – You could splurge on a pedometer, but there are smartphone apps that can track your distance walked just as well. However you do it, find a way to track your steps and see if you can do more than you did the day before.

Leave the car behind – This isn’t always practical, but for some errands, consider walking instead of driving. If you live in a neighborhood that isn’t safe for walking, consider running a bunch of errands at once. Park your car in a central location and walk from one place to the next. You might also consider parking a little farther away.

Clean house – Clip on your step tracker and do some household chores, cook a meal, or go do some yard work. You’ll be surprised at just how much walking these activities involve.

Avoid sitting – This isn’t always feasible when you work a desk job, but any time you find yourself sitting without doing anything productive, get up and walk around. You can pace the room while you’re on the phone, watching TV, or waiting for an appointment.

Walk with friends – It’s hard to put off your walk when you have friends pushing you to walk with them. Just be sure to return the favor and push them when they are feeling less motivated.

Find something to listen to – If you’re walking alone, find an interesting podcast or audiobook to listen to. If you make a point to only listen while you walk, you’ll want to keep walking to find out what happens next.

To learn more about the benefits of walking and to get the most out of your walk, call your Sunbury chiropractor in Roxburgh Park on (03) 9303 9952 or Sunbury on (03)

9746 3977.