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101 Ways to Beat Back Pain

101 Ways to Beat Back Pain

It is estimated that 80% of the population will suffer from back pain at some point in their lives. The good news? There are simple things you can do to prevent back pain and keep a healthy spine and posture. If you are currently suffering with back pain then the following strategies and habits could…

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McGill Curl Up | The Anti-Crunch Crunch

McGill Curl Up – Core Exercise / Crunch & Sit Up Alternative. The McGill Curl Up is a Great execise to work the abdominals without recruitng your hip flexors or injuring your lower back like crunches and sit-ups. If you want to find out why you should avoid doing crunches and situps then download the…

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101 Ways to Beat Back Pain

101 Ways to Beat Back Pain

It is estimated that 80% of the population will suffer from back pain at some point in their lives. The good news? There are simple things you can do to prevent back pain and keep a healthy spine and posture. If you are currently suffering with back pain then the following strategies and habits could…

Continue Reading →

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Shoulder Pain Treatment | Posterior Delt Release

Self Administered Soft Tissue Release of the Posterior Deltoid using a Tennis Ball Often you’ll find that the posterior deltoid muscles, along with the external rotators (infraspinatus / theres minor) form adhesions and myofacial trigger points. This will cause dysfunction within the shoulder mechanics, resulting in pain and discomfort. A great way to release this…

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Deep Neck Flexor Strengthening

Deep Neck Flexor Strengthening – Chin Tucks with isometric hold. If you suffer from a forward head carriage (most of us do, even if its minimal) then your deep neck flexors are likely to be weak and under – active. Perform 12- 20 repetitions with a 2-4 second hold daily.  

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Side Plank

The Side Plank To perform the side plank lie down on your side propped up on your forearm. Brace your abs and raise yourself up so that your ankles, knees, hips, shoulders and head are all in a straight line. Make sure your spine is straight and not sagging towards the floor. Squeeze your glutes,…

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ITB Syndrome (Iliotibial Band)

ITBS (Iliotibial Band Syndrome) is a common overuse  injury occurring in many athletes especially runners. The condition is characterised by irritation and  inflammation of the ITB present in the outer side of thigh region from hip to knee.     About the Iliotibial band The ITB is a thick and fibrous band that extends from…

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Ankle Sprain (Inversion Ankle Sprain – Most Common)

The ankle joint is one of the most complex structures of the body. It is made up of many bones, ligaments, muscles and tendons. An Ankle Sprains refers to the overstretching and/or tearing of the ligaments that help stabilise the ankle. An ankle sprain is a common sports related injury. About 40% of injuries in…

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Lumbar Sprain / Strain

The back is a complex structure of bone and muscle, supported by cartilage, tendons, and ligaments. It is estimated that 80% of the population will suffer from back pain at some point in their lives, of which lower back pain is the most common. A large percentage of lower back complaints are due to a…

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Sacroiliac Syndrome / Dysfunction

The Sacroiliac (SI) joint is where the sacrum and the iliac bones join in the pelvis. The SI joint are a very common cause of low back and/or leg pain, and may account for up to half of all LBP cases. The SI Joints are weight bearing joints support the spine  and are prone to…

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30 Day Anti-Crunch Abs Challenge

  30 Day Anti – Crunch Abs Challenge Video The Challenge has 4 different exercises which you have to do each day, with the reps or time slowly increases day by day to help you build your core muscle strength gradually. The great thing with this challenge is that it doesn’t include any of the…

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Ankle Sprain Rehabilitation

Ankle Sprain Rehabilitation

Ankle Sprains are among the most common of all sports-related injuries. The ankle joint is designed to adapt to uneven terrain, but a sudden or forceful twisting motion can result in damage to the ankle ligaments and in severe sprains, the ligaments can be torn. The most common ankle sprain is an inversion ankle sprain…

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