We are excited to have Rick, our new massage therapist, join our team at Physio On Miller. With 12 years experience Rick’s focus is on sports and remedial based therapy. Working with office workers, and sportspeople of all levels, including, runners, swimmers, cyclists and dancers, Rick knows the benefit of regular massage , and it’s ability to improve performance, be it sporting, or day to day mobility.
As you know we here at Physio On Miller love everything healthy! So it’s exciting we are joining About Life, Cammeray in their health and community initiative.
Next week About Life is launching their Annual Community Detox Week. To support the Cammeray community towards better health Physio on Miller are offering 25% off a Private Pilates class (for the month of February) when you buy one of About Life’s yummy Detox Juice of the Day.
After you’ve enjoyed your yummy juice give us a call to organise your class and bring in your receipt to take a step closer to a healthier and stronger you.
To read more about Detox Week check out www.aboutlife.com.au or follow this link DETOX HANDOUT_2015.
Fitting exercise into our busy lives can be a struggle but the 7 Minute Workout by McMaster University scientists has established that even a short intense exercise routine can reap benefits. Want to strengthen your core then join us for the 7 minute core workout:
Perform each exercise for 1 minute with a 15 second rest between each. Remember these exercises should not cause pain.
1. Lie on your back with your knees bent and your feet flat on the floor. Place hands by your side.
2. Inhale to prepare, as you exhale draw in your abdominals towards the spine, tightening your deep abdominals.
3. As you exhale lift one leg into table top ensuring your back is not flattening or arching. Your neck and shoulders should be relaxed.
4. Inhale and as you exhale tighten your deep abdominals and lift the other leg into table top.
5. Inhale and as your exhale tighten your core and lower one leg to tap to the floor, inhale to bring back to table top. Repeat with the other leg.
TIP Imagine your spine is like the links of a chain and you are peeling them up one at time, not like a wooden plank.
Underneath arm outstretched in alignment with your head and trunk. Rolled towel under your head.
Hips bent up to approx 45 degrees and knees bent to approx 90 degrees.
Knees in front, feet in align with your body. Top hand resting on the floor in front or on the top hip.
TIP Aim to keep the trunk and pelvis still and shoulders relaxed during this exercise.
1. Laying on your front, rest you weight on your hands and toes. Slide you shoulder blades down the back and lengthen through the back of the neck.
2. Inhale to prepare, exhale and tighten your abdominal muscles and pelvic floor.
3. Maintain this position for 2 breaths keeping the abdominal muscles continually “on” through both the inhale and exhale.
TIP If you experience wrist discomfort and back pain you can modify the exercise to place weight on your forearms and knees.
Here’s to a healthy 2015! What are your goals for a healthy year? We share some easy tips to get you started:
Life can be so busy that it’s hard to find time to exercise, but what if taking the stairs or getting off the bus one stop early could help our health. Instead of emailing a colleague get up and have a chat, rather than have a coffee to meet up with a friend go for a walk.
Spending less time sitting and more time moving can improve your heath. A study found people who sat for between 8 and 11 hours had an increase risk of death of 15% and those who sat for longer than 11 hours increased their risk of death by a whopping 40% (as compared to people who sat for only 4-8hrs/day).
We schedule appointments, social activities and work events so why not schedule exercise. By putting it in your diary you are more likely to commit. Start by booking an exercise “appointment” in your schedule once a week and as you regularly commit, add an extra exercise “appointment” each month.
Nothing pushes you to commit to exercise like registering for an event. By telling friends and paying for your ticket it’s hard to back down. Some great events this year are Miss Muddy (www.missmuddy.com.au), City 2 Surf (www.city 2surf.com.au) and Ocean Swims (www.oceanswims.com.au).
It doesn’t take long for our schedule to get booked up and at the end of a busy day sometimes cooking is the last thing we feel like. But instead of reaching for the takeaway menu wouldn’t it be great if there was something healthy in the freezer already prepared. Spend a bit of time on the weekend and cook up some yummy food that you can freeze and pull out during the week for those busy days.
And if all this is too hard there is always a 7 minute workout. A study out of McMaster University found a 7 minute high intensity work out produced changes in the muscles comparable to several hours of cycling or running. There is even an app to get you started (www.perigee.se/seven.php)
So enjoy and kick start your healthy 2015!
Wanting to get into shape this summer? Come join our Pilates classes which will get you taut, toned and terrific! Classes are taught by experienced physios and can help increase your flexibility, core strength and cardio fitness. We are offering a 15% discount when you purchase 10 classes before 18th December. To find out more please call us on 8065 6902.