80/20 training is performing 80% of training at below threshold intensity (easy pace/intensity) and the remaining 20% at or above threshold.
Most physiotherapy clinics offer Pilates, however not all have trained physiotherapy staff leading patients through their programs. Pilates has been around for well over a century and the basic principle is to train the body through a variety of moments which in turn improves strength, coordination and control.
At (almost) 29 weeks pregnant with my second child, and with several friends experiencing their first pregnancy I’ve had a few questions about exercising when pregnant which has prompted me to reflect on the importance and value of staying fit and physically active throughout pregnancy. Regular appropriate exercise is encouraged as a safe and effective strategy for maintaining good physical and mental health, preparing for childbirth and managing some of the many changes that can occur during pregnancy.
9% of the population have OA but this figure jumps to 60% once >55 years old1. However, with an ageing population and rising obesity rate this figure could increase. OA is the end result of excessive or abnormal loading of the joint surface. Previous joint injury can accelerate this process, but degenerative joint changes are a normal process for all of us.
This is a gluteal activation exercise that is good to include in a warm up. It combines lateral movement and angular work required in many sports. It's also a great exercise for change of direction athletes involved in dynamic sport such as soccer, footy or basketball.
- The band can be placed above or below the knee to begin with
- Push down through the back leg and away using the same stance leg for propulsion
- Big to bigger motion through the legs means that there are no narrow feet at any point in this exercise
- Trunk stays strong and upright
- Movement is on a 45-degree angle (across and forwards) diagonally
- Then completed on a 45-degree angle (across and back)
We use a 5-10m area and complete 3-5 laps back and forth
To make the exercise more difficult the band can move lower down the leg, the movement can be completed quicker (more power) or complete it with a slightly heavier band
Split gluteal bridge on the wall:
Used as a progression from a double leg glute bridge exercise. A nice link towards single leg activity from simple double leg exercises.
- Push elevated foot into the wall (Like a leg press)
- Push bottom foot into the floor (Standard bridge movement)
- Posterior pelvic tilt to flatten the lower back
- Drive force through both feet
- Lift the hips to feel a glute squeeze
- Lower under control and relax at the bottom
- Repeat until fatigued or reduced quality
Then complete on the other side
Progression is to a single leg glute bridge exercise
Anna Gould looks at what exercise means to her.
Written by Daniel Webster - Senior Physiotherapist
Round 1 of the WAFL season is back this Easter weekend as the mighty Tigers take on West Perth at HBF Arena. Last weekend with the AFL season already underway Claremont Football Club celebrated the success of three old Tigers who débuted in round 1: Bailey Banfield (Fremantle), Zac Langdon (GWS) and Jake Waterman (West Coast) which makes for an exciting year of legends in the making.
At CFC the boys started their offseason program as soon as last season ended. We completed a medical and biomechanical screen for each player at our new Claremont clinic and identified any recent or niggling injuries and from this could set structured individual plans to best prepare for the pre-season period as a group. What I’ve seen over the years is that stronger, fitter and more efficient players are less likely to be injured and facilitates both individual and team success.
We have the philosophy at Tigerland, led by head coach Darren Harris, of getting players not just fit to play, but fit to perform as they return from injury.
Players have also completed regular work in the Claremont Pilates studio with high-level gluteal, core and single leg control exercises focusing on running, cutting and landing mechanics. The pre-season is all about preparation, building a better athlete, setting good workout habits and culminates in frequent high workloads for a durable and resilient team. Research shows that consistent high training loads and those who do a pre-season are actually protected from injury. The rehab group has worked incredibly hard, improved their fitness levels, and successfully got back into training to work on their craft.
After a sensational pre-season in our new state of the art facility we’re well and truly ready for Round 1 and excited to see some of the magic our team this year can produce.
Daniel offers full musculoskeletal screenings as well as thorough strength and rehabilitation programs specifically designed for you.
There are a few unexpected outcomes of poor posture that can affect your career prospects, stress levels and happiness!
We are just a couple of weeks away from one of the worlds most highly regarded and iconic open water swims, The Rottnest Channel Swim, and it's come to my attention that we always forget the paddler.
When your pain is due to a lack of movement, you will notice a restriction of movement in one or more directions and it will generally be painful to move into that restricted range. A physiotherapist can address this movement restriction in the back or neck by using a combination of hands-on techniques to lengthen tight tissue and loosen stiff joints.
Chronic pain is not just a physical issue; it’s a mental/emotional one as well. So if you struggle with back pain as well as anxiety, depression, foggy thinking or even memory problems, there’s a good chance they could be related.