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.
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)
Your physio will provide hands on treatment for pain relief and to restore movement. However, exercises are often provided to help maintain these changes or to assist with healing, correcting bio-mechanics and returning to full function. Exercise based treatment is critical to rehabilitation and prevention. So what do these exercises actually do?
As physiotherapists, we recommend self-releasing and rolling tight muscles to decrease post exercise soreness, muscle tension, and improve mobility. The recent focus of several articles in the health and fitness press, is that rolling and self-releasing is bad for you!
Just to clarify; self-releasing is not bad for you! However, the point that these articles are making is that persistent tightness in an area means something is not working as it should or an area is moving incorrectly! Rolling is simply a quick fix, a band-aid. It does not address the underlying problem. When someone is experiencing ongoing tightness, a physiotherapy assessment will find the dysfunction in body mechanics and determine the cause i.e. weakness, decreased range of motion, poor coordination or poor technique.
“Rolling is simply a quick fix, a band-aid.
It does not address the underlying problem.”
Let’s use the iliotibial band (ITB) as an example. The ITB is a connective tissue structure that runs down the outer thigh from the side of the hip to the outside of the knee. Tension in this tissue and surrounding muscles can cause pain and injuries in the hip and knee. This is common in sports with repetitive leg movements such as running and cycling. Releasing and rolling the ITB and surrounding muscles is commonly completed to ease tension, and therefore reduce pain. There are many reasons why this region can become tight; such as weakness or tightness in the hip stabilising muscles, poor technique or poor equipment set up. Therefore, releasing the ITB may temporarily ease the pain but will not correct the problem!
“Self-release is a useful technique used in combination with a
comprehensive rehabilitation program”
In summary, rolling is NOT BAD for you! Self-release is a useful technique but must be used in combination with a comprehensive rehabilitation program to resolve the injury.
On a side note, many articles also state that rolling the ITB is ineffective as the structure is a non-contractile connective tissue (unlike a muscle that contracts and shortens). However, there are other benefits to rolling. These include stretching of the fascia (connective tissue overlying the ITB), releasing the muscles around the ITB and creating changes in pain responses. If rolling the ITB is found to improve mobility and decrease pain, we recommend it is used as a self-management technique in COMBINATION with a full rehabilitation program.
If you have an area of persistent tightness and tension that needs regular releasing, seek advice sooner rather than later! Get a physiotherapy assessment and comprehensive rehabilitation program to decrease pain, prevent future injury and keep you doing what you love! Please do not hesitate to call us to book an appointment on 9970 7982, or alternatively book online.
Brukner, P., Kahn, K. (eds) Clinical Sports Medicine (3th edn) 2009. McGraw-Hill, North Ryde, Australia.
Cheatham, S. W., Kolber, M. J., Cain, M., Lee, M. 2015. The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review, Int J Sports Phys Ther, vol. 10, iss. 6, pp. 827-838.
MacDonald, G.Z., Penney, M. D. H., Mullaley, M. E., Cuconato, A. L., Drake, C. D..J., Behm, D. G., Button, D. C. 2013. An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. J of Strength & Cond Res, vol. 27, iss. 3, pp. 812-821.
Muscles can become tight and shortened from exercise, injury or inactivity. Stretching when exercising and playing sport helps to relax and lengthen muscles. But did you know there are different types of stretching that achieve different goals?
Examples: Stretching the Hamstrings
Take care when stretching to ensure you do not over stretch. This can lead to an increased risk of injury to muscles, tendons and joints. To avoid this, never stretch into pain and get advice from your physiotherapist on technique. Everyone has different joints and muscles that require stretching. Ensure you get advice from your physiotherapist on what stretches are most appropriate for you.
If you are concerned about or need advice on any of the above please do not hesitate to call us to book an appointment on 9970 7982, or alternatively book online.
Brukner, P., Kahn, K. (eds) Clinical Sports Medicine (3th edn) 2009. McGraw-Hill, North Ryde, Australia.
Kokkonen, J., Nelson, A.G., Cornwell, A. 1998. Acute muscle stretching inhibits maximal strength performance. Research Quart Exercise and Sport, vol. 69, iss. 4, pp. 411-415.
Marek, S.M., Cramer, J.T., Fincher, A.L. et al. 2005. Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output. J Athl Train, vol. 40, iss. 2, pp. 94–103.
Rubini, E.C., Costa, A.L.L., Gomes, P.S.C. 2007. The Effects of Stretching on Strength Performance. Sports Medicine, vol. 37, iss. 3, pp. 213-224.
These pieces of equipment are popular, but do you know why we recommend their use, or how and when to use them?
Why – Muscle release helps to decrease muscle tension, realign muscle fibers that are damaged from exercise and flush out the toxins that are created during exercise. This helps your body restore muscle length and relaxation, which improves recovery and optimises the ability of the muscle to contract and work. Muscle release can also prevent asymmetries caused by muscle tension. These factors aid in reducing the risk of injury. Using a foam roller or massage ball is a method of self-release, that you can use to ease muscle tension and aid in rehabilitation from an injury.
How – Foam rollers are used in many ways for different muscles. They are most commonly used by placing your body weight on top of the roller and moving up and down the muscle, thereby ‘rolling’ over the muscle. They can also be used for the stretching of areas, such as the spine and chest. A massage ball is most commonly used to trigger-point sore muscles, by placing pressure with body weight on the sore area of the muscle, holding it until the tension eases.
When – There are no specific guidelines on when best to perform muscle releases. Research shows that muscle release completed 3 hours after exercise, can help to alleviate muscle soreness (by approximately 30%) and reduce swelling. However, it has not shown any effect on muscle function. We generally recommend completing muscle releases either before your session, to increase blood flow into the muscle and get your body ready to exercise, after you have cooled down from your session, or before you go to bed, as this will help muscles recover while you are sleeping.
Self Release vs. Physiotherapy and Massage
Hands on work will always be more specific and targeted as a therapist understands where you have muscle tension and will adapt the treatment accordingly. Foam rollers and massage balls are tools to use to improve self-management for everyday muscle soreness and to compliment the rehabilitation provided by a physiotherapist.
Everyone has different areas that require releasing. It is recommended that you get advice from a physiotherapist before completing self releases to ensure you use the correct technique on the correct area.
If you need advice on any of the above please do not hesitate to call us to book an appointment on 9970 7982, or alternatively book online at beachlifephysio.com.
Brukner, P., Kahn, K. (eds) Clinical Sports Medicine (3th edn), 2009 McGraw-Hill, North Ryde, Australia.
Zainuddin, Z., Newton, M., Sacco, P., Nosaka, K. (2005) Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function. J Athl Train, 40(3): 174–180.