Physioform is a Pilates inspired exercise class that includes a range of low impact exercises to target important stability muscles in the trunk and pelvis, as well as improving balance, posture and mobility.
Improving strength and endurance in trunk and pelvis stability muscles creates a strong and stable base for you to complete tasks you require of your body; whether that is everyday tasks or performing in sport. Strong muscles in these areas reduces the risk of injuries, especially in the back, hips and knees.
Improving balance and proprioception (the body’s sense of its position) helps to decrease the risk of falls and the injuries resulting from these incidents. It also improves body awareness as a whole, which reduces the risk of injury as you become better able to control and coordinate movements. Improved proprioception also assists in learning new movement skills, such as when learning a new sport.
Improving strength and endurance of postural muscles helps to prevent pain caused by prolonged poor postures. Poor positioning often results in stiffness in the neck and upper back and can also be the cause of headaches.
Stretching and release work to improve mobility is important in reducing the risk of muscle and joint injuries. Exercises in the classes work to reduce muscle tension and ensuring functional range is available in joints.
These classes are a great way to manage long term dysfunction or build strength and confidence when returning from injury. As we keep our class to a maximum of 5 participants, we can tailor exercises to your ability to help achieve your goals safely. Classes use a variety of equipment to provide variety and target different systems and areas of the body; including hand weights, resistance bands, Pilates balls, Pilates rings and many more!
Want to know more?
See our Exercise Classes page.
Physiofit is a Pilates style exercise class, incorporating resistance training for those wanting a more of a challenge. It has a big focus on core strength while integrating the whole body to strengthen movements.
Physiofit has a big focus on strengthening the core muscles (deep muscles of the back, abdomen and pelvic floor) through more functional exercises. Keeping these muscles strong, allows you to make the most out of your exercise routine and prevent injuries of the whole body.
Classes can be adapted to each individual. It easy to modify each exercise to each individual's needs so you can exercise without pain. The exercises aim to work safely through range.
Physiofit is our more advanced class. It is a good option for those with less aches and pains, who want a bit more of a higher impact exercise class. In this class we perfect body weight exercises and also use weights and resistance equipment.It is a good stepping stone for returning to sport or gym activities as it is more challenging with continued focus on core and correct form.
Want to know more?
See our Exercise Classes page.
At BeachLife Physio, we run small group, yoga inspired classes, called Physioflex, so that you can experience the benefits of yoga in a safe and supportive environment. Classes are physiotherapist led.
WHAT IS YOGA?
Yoga is a practice that combines flowing movement through different positions with mindful breath control and relaxation, all with the goal of promoting wellbeing for the body and mind while increasing self-awareness, enabling you to live a more balanced lifestyle.
IS PHYSIOFLEX SUITABLE FOR ME?
Short answer, yes!
Some styles of yoga stronger and vigorous, while others are relaxing and meditative. When appropriately modified and targeted, there is a physioflex class suitable for everyone!
WHAT ARE THE BENEFITS OF PHYSIOFLEX?
Growing evidence suggests that yoga/physioflex is beneficial for everyone. - Improved flexibility
- Better sleep
- Reduced stress
- Improved core stability
- Improved overall body strength
- Reduced lower back pain
- Better circulation
- Improved balance
- Greater mental clarity
Yes, moving your body through different sequences is going to have benefits for your physical body, it can be a strengthening and stretching form of movement, but where physioflex differs from many other forms of exercise, it has a strong focus on breath. Physiologically, your breath and neural system are linked. When we get excited about something or stressed out, our heart and breath rate increase and become shallow as you activate your sympathetic nervous system (fight and flight response). On the other hand, you can create calmness via your breath. Slow, long exhales stimulate your parasympathetic nervous system (rest and digest response) which slows everything down and promotes a state of relaxation. This kind of breath work can help you deal with stress and even improve sleep.
1. Bussing, A. et al. 2012. Effects of Yoga on Mental and Physical Health: A Short Summary of Reviews. Evidence Based Alternative Complementary Medicines. 13 (9), 2-10.
2. Ross, A., Thomas, S. 2010. The Health Benefits of Yoga and Exercise: a review of comparison studies. Journal of Alternative Complementary Medicine. 16(1)
The core muscles are one of the more difficult sets of muscles to feel and visualise the correct activation of. Real-time ultrasound is a great way to determine whether you are correctly activating your core stability muscles.
By looking at the real-time image of your muscle contractions we are able to match up what you are feeling with the correct activation of your muscles. We are able to assess your core while doing a range of activities to work out what muscles and what movements need to be retrained. When retraining the core, it is not always a lack of muscle activation, sometimes the muscles are activating incorrectly or other muscles are overactive.
Real-time ultrasound sessions have been shown to increase the speed of recovery from injury and muscle retraining time. By having your core muscle activation assessed with real-time ultrasound, you will get more out of your Pilates and strength training!
Here we bring you important tips for maintaining a healthy and balanced lifestyle. These tips help you to look after both your physical and mental health.
While they may seem simple, sometimes it can be hard starting a new habit or knowing how to make these work for you. If you have trouble implementing any of these healthy living tips into your life, contact us and we can guide you in the right direction. This may be assist you in returning to exercise, or referring you to a dietician. We promote and facilitate healthy living in all aspects of life.
Most running injuries (50-75%) can be attributed to overuse caused by incorrect technique. Ensuring correct running technique reduces injury risk and improves performance.
We recommend a professional technique assessment to provide individualised advice and correction.
1. Over striding increases your load through your legs and reduces power.
2. An upright posture can increase your running efficiency.
3. Relaxing your shoulder improves breathing and reduces neck muscle tension.
4. Correct arm swing improves overall body mechanics and helps with keeping rhythm in your running.
5. Foot strike - There is no strong evidence of whether heel or forefoot strike is more beneficial. Everyone has different running styles.
Training for a running event?
Increasing your training load too quickly will put you at risk of an overuse injury. These are common when people do not plan their training appropriately.
1. Decrease your injury risk by slowly building up your training load.
2. Training load = time spent exercising + intensity level.
3. If you don’t run regularly, start with a short duration with mostly walking and a small amount of running.
4. Training for a running event must start months before your goal event.
5. Slowly increase your endurance until you can run consistently for the distance of your event.
These exercises are just some of what should be included in your netball training and warm up.
1. Warm up with high knees, butt kicks, side skips, backwards jogging.
2. Balance: Jump and land on a single leg and hold for balance.
3. Landing technique: Partner push Slaloms
4.Strength: Lunge Arabesque
5. Agility acceleration/deceleration drills, side step drill.
There are many risk factors that increase chances of sustaining an injury in Netball.
Today we bring you 6 risk factors.
1. Landing and sudden stopping- 46% of injuries in netball are due to landing and sudden stopping when catching the ball.
2. Stress on knees- Landing with a single leg and pivoting, a common movement in netball, places a lot of stress through the ligaments in the knee.
3. ACL Injuries- Females are 4-6 times more likely to sustain an ACL injury
4. Knees and ankles- The quick acceleration and deceleration required in netball increases the chances of knee and ankle injuries.
5. Self Movement and Body Position- Poor preconception and strength in the lower limbs increased the risk of injury.
6. Exercise and Technique- Some rick factors in netball are modifiable through exercise and technique improvement.
Want to prevent injuries while playing netball?
Follow our tips this week to reduce the risk, enhance performance and prolong game time.
1. Ensure you complete an adequate warm up. This has been shown to decrease injuries in netball.
2. Book in with us for an assessment for individualised advice and exercises to enhance your performance and decrease injury risk.
3. Follow the KNEE program developed by Netball Australia to practice and perfect techniques involving landing, take off, deceleration and change of direction
4. Improve strength and power in the lower limb muscles.
5. Practice landing! Reducing injuries is not only about having a powerful jump, but having good technique on landing.
6. Ensure you wear the correct shoes. Netball shoes are designed for the surface and movements.