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James Norwick

A sportsman, therapist, blogger and a healthy life enthusiast who works hard to stay fit and motivated. James is also a part of the team at Bend + Mend - physiotherapy and Pilates experts.

Why You Should Incorporate Push Ups Into Every Chest Workout. What does your current chest workout look like?

Why You Should Incorporate Push Ups Into Every Chest Workout

Bench press, followed by dumbbell press, followed by incline / decline bench or dumbbell press… see a common theme? The problem with this approach is it can lead to unhealthy shoulders by generally failing to activate the serratus anterior muscle – a well-functioning serratus anterior is crucial to your overall shoulder health. Its primary role is to protract your shoulder blade (imagine lying on your back and reaching for the ceiling as high as you can), however it also stabilises and upwardly rotates your shoulder blade as you move your shoulder, and these actions are very important to maintaining good shoulder health. To fully activate your serratus anterior during a pressing movement, you need to protract your shoulder blades at the top of the movement. Tips On How To train For A Triathlon As An Office Worker In Barangaroo. New to the Barangaroo area, and wanting to capitalise on the surroundings, I wondered how I could continue training for triathlon while working in the urban jungle of Barangaroo.

Tips On How To train For A Triathlon As An Office Worker In Barangaroo

Thankfully in terms of training facilities Sydney neither lacks nor fails to inspire. Where in the world could you pop out of the office and find yourself a few minutes from the tranquility of the Royal Botanical gardens, running past the iconic Opera House, or on the water front gathering your thoughts or losing yourself from the stresses of the real world. Even as a New Zealander I find running in Sydney somewhat breathtaking! Now into the off-season I have researched a few options to keep things ticking over during the winter months. These include: Lunchtime running options: 3km return run to Millers Point. Swimming: Swimming is a challenge in our part of the city, while we have no lack of water, it’s the facilities to swim in we require. Cycling: Pilates 'Hundreds' At Home - How Strong Are Your Abs? Having time-efficient, effective exercises that you can do in the comfort of your own home can significantly assist in the treatment and ongoing management of various injuries.

Pilates 'Hundreds' At Home - How Strong Are Your Abs?

‘Hundreds’ is a predominantly abdominal-based exercise that can be effective for individuals suffering from lower back pain, hip pain, neck pain, post-natal care and many other injuries. If performed properly, this exercise can help strengthen your adductors, abdominals, obliques and core muscles. ‘Hundreds’ helps facilitate the appropriate placement of your rib cage when performing day-to-day activities, your sitting posture or even your running style. It also challenges your neck muscles to remain relaxed throughout the exercise so can be an effective exercise for advanced neck rehabilitation. However, be careful because technique is imperative with this exercise to avoid injury.

Key Points: – Keep the rest of your body still and only move your arms in an upward and downward motion – Aim for 100 arm pulses. The Balancing Act. I can’t count how many times I’ve heard ‘I have bad balance’.

The Balancing Act

When assessing a lower limb injury, I often look at someone’s single leg balance. When I do this, I am looking at how well a person can stabilise through their foot, ankle, knee and hip. What is balance? Balance is the ability to maintain your centre of gravity (vertical line from centre of mass) within your base of support with minimal postural sway. A healthy balance system allows us to see clearly while moving, identifying our orientation with respect to gravity, determining direction and speed of movement, and the ability to make automatic postural adjustments to maintain posture and stability in various conditions and activities. Vestibular system Also known as the ‘inner ear’ sends the brain information about our head position, whether it is turning, whether you moving forwards/backwards, up/down.

Somatosensory System Visual System. Handstand Push Ups. Handstands are a very unnatural movement and are rarely performed except in the CrossFit and gymnastics realms.

Handstand Push Ups

The main goal is to have enough strength in the shoulders to do a freestanding handstand and of course a free-stand handstand push up. BUT this takes a lot practice with the right amount of strength, stability and motor control to achieve this! A good stepping-stone to achieve this is to break the movement down with the support of a wall; you could also have a friend hold your feet. The handstand is a great movement to infuse into your training to help increase you shoulder girdle stability and motor control in both static and dynamics environments. In order to improve as an athlete it’s important to include different ways of challenging your strength and motor control. Position your hands about 20cm from the wall; brace yourself as you would with a regular handstand and kick up with your feet against the wall. .

– Freestanding handstands (unsupported)