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Repost via @themovementmaestro 👆 This is so in line with the Active RX philosophy where we believe that movement is an integral part of a healthy lifestyle and for our clients it plays a pivotal role in the recovery process. We were designed to move and most of us don't move nearly enough! You don't have to slog it out at the gym, run marathons, lift heavy weights or do hundreds of burpees. You literally just need to move because we weren't designed to be stationary or sedentary. Use it or lose it. #move #exercise #lifestyle #movement #activelife #physio #activerx #activerxphysio #maroubraphysio

MONDAY MOBILITY 🤸‍♀️ Feeling tight in the hips? This is a great mobility exercise for people who sit a lot & also anyone who may be getting a pinching sensation when squatting. Basically it's an awesome opener for the whole front of the hip joint that we like doing before we work out. Using a box or step place one leg up on top with your foot pointing forward (ensure the grounded foot also stays straight too). Lean forward into the stretch, you can target different areas of tightness by dropping your front knee outwards & turning your torso away like em does here. Aim for 2 mins then move the the other side. By the way how amazing are ems new tights by @neyku 😍 #mobility #stretch #move #activerx #activerxphysio #physio #sydney #maroubraphysio #lifestyle #balance #gym #fitness

| SATURDAY STRENGTH | The single leg deadlift is a great exercise to build hamstring strength but also challenges balance, co-ordination and core stability. It activates the posterior chain and creates a movement pattern that forces the glutes and hamstrings to work. It can also be used as a rehab exercise following a hamstring injury, the eccentric phase helps to strengthen the muscle in preparation for higher impact activities such as running and jumping. To perform this exercise stand on one leg, if you are holding a weight do so in the opposite hand. Hinge at your hips, keeping your spine neutral, extending the free leg out behind. Squeeze your glutes and tighten your core. Beginners should focus on the movement pattern alone using very light weight (or none at all) while more experienced people can use heavier loads. #strength #stabilise #core #legs #deadlift #exercise #workout #activerxphysio #activerx #physio #maroubraphysio #sydney

| SATURDAY STRENGTH | The single leg deadlift is a great exercise to build hamstring strength but also challenges balance, co-ordination and core stability. It activates the posterior chain and creates a movement pattern that forces the glutes and hamstrings to work. It can also be used as a rehab exercise following a hamstring injury, the eccentric phase helps to strengthen the muscle in preparation for higher impact activities such as running and jumping. To perform this exercise stand on one leg, if you are holding a weight do so in the opposite hand. Hinge at your hips, keeping your spine neutral, extending the free leg out behind. Squeeze your glutes and tighten your core. Beginners should focus on the movement pattern alone using very light weight (or none at all) while more experienced people can use heavier loads. #strength #stabilise #core #legs #deadlift #exercise #workout #activerxphysio #activerx #physio #maroubraphysio #sydney

Mobility is not always the answer

| NEW ACTIVE RX BLOG | Mobility is one important aspect of training, and one that the active RX team put a lot of emphasis on.. BUT it's not always the solution. What about strength, motor control & activation, muscle endurance and of course technique? These could all be contributing to that pain or niggle that you can't seem to shake. If you are doing a heap of mobility work, foam rolling, trigger ball, distraction stretches and your pain or performance isn't improving maybe it's time to address other areas! https://activerxphysio.com/blog/mobility-is-not-always-the-answer/

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MONDAY MOBILITY Trigger balls are a a great way to do some self massage & mobility work. Deep pressure helps to activate your parasympathetic nervous system to assist with muscle relaxation & recovery! This particular exercise that nick is doing os for your hamstrings. Sit on a firm surface with the ball under your thigh, ideally find a spot that feel a little tight (remember if it feels sketchy it probably is sketchy) place some downward pressure, then slowly begin to straighten your leg. Bend & straighten your leg 10 times. It should get easier with each one. Then you can move the ball to another spot and go again. You can also do some sustained trigger pressure if you find a particularly sore spot. #activerxphysio #activerx #mobility #stretch #triggerball #release #physio #maroubra #maroubraphysio #rehab #lifestyle

STRENGTH SATURDAY Rows are a great strength developer for the upper back but when done with a TRX band you get a bit extra. The TRX band forces you to challenge your shoulder stabilizers and your core so it's a great way to build your back musculature whilst working on stability. You can make this easier than what Em is doing here by raising the bands higher and being more vertical or to make it harder by lowering the bands and being more horizontal with straight legs. Keep your spine in neutral throughout the movement, pull your chest up focusing on your back and slowly lower yourself down keeping tension in your shoulders. This is a great accessory exercise for seasoned lifters and a great starting point for beginners. #activerx #physio #strength #workout #shoulders #back #stability #activerxphysio #sydneyphysio #gym #maroubra #lifestyle

STRENGTH SATURDAY Overhead walking lunges is one of the more challenging strength exercises. You need to have full overhead mobility to stabilise the bar above your head as well as the motor control & flexibility in your hips, knees and ankles to complete the lunge movement. We like it because it's a bang for your buck exercise. It's functional and targets so many components including core strength, balance, full body mobility and control. If you are new to this exercise it's important that you can perform the two different parts (overhead press & lunge) separately before you try and combine the two. Beginners should start with an empty bat or even a PVC pipe to master the technique, before progressing to heavier loads when you are able to maintain good form. #strength #workout #lunge #mobility #motorcontrol #physio #activerxphysio #maroubra #activerx #move #functional #gym

What is Dry Needling?

NEW BLOG POST Have you heard of dry needling? Want to learn a little more about what it is & why we use it? Check out our latest blog post on the website now! https://activerxphysio.com/blog/what-is-dry-needling/

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MOBILITY MONDAY If you have nagging longstanding knee pain, you can most likely give this mobilization a try. This technique is a bit of a two for one as first it aims to release your hamstrings and calf. Secondly it works by gapping your knee to help free up some space whilst also mobilizing the often neglected superior tibio-fibula joint to reduce stress on the knee. Place the tigger ball behind your knee on the outside of your leg and pull your shin towards your body sandwiching the ball behind your knee. Here you can pulse your knee at end of range, flex and extend your ankle or even just hold this position. Aim for 2 minutes minimum #kneepain #mobility #exercise #activerx #physio #activerxphysio #maroubra #massage #mobilise #prehab

SATURDAY STRENGTH Strength training doesn't always have to be about lifting heavy weights. There are many variations of the squat, and the kettle bell squat is can be a great one if you are returning to squatting following an injury or to re-train and develop good motor patterns. The kettle bell (when done correctly) will unload your lower back whilst still requiring full hip, knee and ankle mobility as well as core activation. The same squat principles apply - move from your hips first, keep your spine neutral and core braced. #squat #strength #exercise #activerxphysio #physio #workout #maroubra #activerx #movewell #legday #sydney

The Best Advice of 2016, from the World's Best Athletes

Awesome article with some pieces of advise and wisdom that every single one of us can use!!