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Stretching is commonly thought to be essential for flexibility and for preventing injury, however this is not always the case. Research has shown that stretching does not significantly improve performance or reduce the risk of injury. Stretching has its role if you solely want to improve flexibility, however if you’re looking for something to improve flexibility and more, try eccentric exercises.  What are eccentric exercises?
Eccentric exercises involve a movement where the muscle is contracting and lengthening at the same time. The lowering portion of any lift are examples of eccentric movements. What are the benefits of eccentric exercises?
how do you do eccentric exercises?
Examples
#stretching #eccentrics #performance #strength #flexibility #injuryprevention #physio #physiotherapy #exercises References
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When someone is describing their shoulder injury, you will most likely hear the words 'rotator cuff’ at some point. Perhaps you read some information about your shoulder pain and came across these words. But what actually is it and what does it do?  In summary, the rotator cuff is the collective name for 4 specific muscles of the shoulder. These muscles are:
What do they do?
The rotator cuff muscles are involved in most movements produced at the shoulder, primarily rotation as the name implies. As a group, the rotator cuff muscles are responsible for providing stabilisation to the shoulder during movement. As the shoulder moves, the rotator cuff muscles work to hold the head of the humerus within the glenoid (shoulder socket) to allow smooth movement through the entire range of motion. Why is it important?
An injury to the rotator cuff can result in pain and loss of function at the shoulder, as all muscles must work together to produce stability and normal movement. Due to the relatively small size and strength of the rotator cuff, injuries are common. Did you know? Based on research, 1 in 5 people are currently living with a rotator cuff tear. The majority of these tears are minor in nature and less than half are symptomatic (painful). Like any muscle, the rotator cuff should be trained to maintain strength and prevent injury. Find out if your shoulder pain is caused by the rotator cuff here at Physio Labs and let us guide you on the road to recovery. #rotatorcuff #shoulder #physiolabs #physiotherapy #supraspinatus #infraspinatus #teres minor #subscapularis References
https://www.health.harvard.edu/a_to_z/rotator-cuff-injury-a-to-z Could just be bad luck. Or it could be due to an underlying condition with our bones – Osteoporosis. Loosely translated it means ‘porous bone’. The Australian Institute of Health and Welfare (AIHW) defines osteoporosis as “a condition where bones become thin, weak and fragile, such that even a minor bump or accident can cause a broken bone…”.  Risk Factors
 Signs and Symptoms
What are the signs and symptoms?
What can be done? Research has indicated a healthy diet including calcium, protein and Vitamin D can help with bone growth. Supplements/medication as prescribed by your GP may also be necessary. However, diet and supplements alone are not sufficient. The AIHW recommends “behaviour modification such as regular weight-bearing and resistance exercise” to help prevent osteoporosis. Regular weight bearing and strength exercises help maintain and promote bone mineral density.  It is never too late to improve your bone health. #osteoporosis #BMD #fractures #bonestrength References
https://nethealthbook.com/wp-content/uploads/2019/06/bigstock-Osteoporosis-Stages-Image-Ost-219561823.jpg https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis/contents/what-is-osteoporosis https://www.osteoporosis.foundation/health-professionals#facts-statistics http://www.hgh.com/health/wp-content/uploads/2017/09/osteoporosis-facts.jpg Looking to increase your muscle Strength? Has your strength plateaued and come to a standstill? Want to enjoy all the benefits of a strength program including increased bone strength, reduced risk of injury and enhanced ability to do everyday activities? Here at Physiolabs we believe in keeping things simple to achieve your goals. To do this we use 4 key training principles.  Principle 1: Periodisation
Principle 2: Overload
Principle 3: Specificity
Principle 4: Loading patterns
Let Physiolabs help you reap the rewards of a strength program today! #physiolabs #physiotherapy #strength #training #trainingprinciples #overload References
Brukner & Khan's Clinical Sports Medicine: 5th Edition |
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