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)
There are many reasons people get injured on the slopes. Every winter we see a large amount of people injured skiing, snowboarding and spending time at the snow. This week we bring you 6 tips to reduce your risk of injury.
1. Injuries are common when snow sporters attempt runs above their level of competency - ski at your level and be safe.
2. Warm up prior to hitting the slopes - particularly if you’ve just done a long drive to get there!
3. Most injuries occur after a few days when you are fatigued - take a rest day to reduce your risk of an overuse injury or making a mistake.
4. Dehydration and inadequate energy intake hinders your ability to perform - Drink lots of water and take rests to eat.
5.Warm down and stretch after a day on the slopes. Stretch your quads, glutes, calves, hip flexors and back.
6. Take care when walking around in the snow. Many injuries occur from falls on icy slopes!
Skiing and snowboarding are very physically demanding activities. Many of us don’t adequately prepare our bodies for long days of shredding on the slopes.
Here are 5 great exercises to prepare your body, not only to reduce the risk of injuries, but also improve performance.
1. Squats: Help strengthen your glutes and quads for when you get on the slopes
2. Side planks: Strengthen your obliques and glute mede, ensuring faster turns
3. Sustained squats: Holding for as long as you can to increase endurance
4. Calf raises: Transferring weight is very important with skiing and snowboarding and having strong calves helps.
5. Hopping then landing and holding: A stable and smooth transfer of weight between feet is important for turning in skiing or boarding.
Before you leave, ensure your gear is in good service and fits well.
Skiers ensure your DIN settings are correct to minimise knee injuries.
See our Facebook page for videos and photos of these exercises!
Adequate recovery is essential for allowing the body to adapt to training loads, repair itself and prevent injuries. If you are working your body like an athlete, you must also recover like an athlete!
Adequate Nutrition - helps to maximise performance, replenish energy stores after exercise and repair and build tissue to for training adaptations.
Adequate Hydration - Fluids and electrolytes are lost in sweat during exercise and hot weather. Dehydration causes your body to work less efficiently and recover slower.
Rest - Adequate sleep is important for the body, to repair damaged tissue and allow for training adaptations.
Recovery Sessions - Regularly scheduled lower intensity exercise gives the body a break from high intensity training and reduces your risk of overuse injuries.
Body Maintenance - Stretching and massage improve the length and integrity of muscle tissue and promote blood flow to assist in the repair and building of tissue.
Training harder and more often is not always better! A high training load without sufficient recovery can lead to overtraining. This has detrimental effects on the body and increases the chances of developing an overuse injury.
Reference: Brukner, P., Kahn, K. (2009) Clinical Sports Medicine eds (3th edn). McGraw-Hill, North Ryde Australia.
The dead lift is a very popular exercise and when done correctly will work multiple muscle groups, such as the glutes, hamstrings, core and lower back stabilisers. However it is commonly performed incorrectly, putting people at risk of injury. See below for the 6 most common dead lift technique mistakes.
The squat is a simple movement, but requires complex interaction between multiple muscle groups to be performed correctly. A small imbalance in strength, control or movement can have a flow on effect.
While it is best to have your technique assessed by a physiotherapist, there are some common mistakes you can assess yourself.
Most people see physiotherapists, when they have pain, get injured or after surgery. At these times we work with you to reduce pain, restore function and get you back to work, sport or life in general.
But we can do so much more!
This week we bring you 5 things that you may not know physio can help you with!