Osteopath Jamey Pemmelaar providing you with his third exercise to help reduce lower back pain and decrease stiffness. !Lower back pain is one of the most common complaints I’ve recieved as both an osteopath and personal trainer. It can restrict your exercise capacity, give you trouble sleeping and even inhibit your ability to live the lifestyle you want. It’s therefore important to get ontop of it as soon as possible to ensure a speedy recovery! The exercise shown is a great way to promote movement through your lower back therefore helping to increase mobility. So if your back is feeling tight before/after/during a workout (or any other time really), I’d suggest giving this movement a go. It’s important to maintain control of the movement so I’d suggest counting to 2 to lower your legs and return them to the starting position. Key points to remember!1. Keep your knees together and both … Read More
Exercise 2 – Reduce Lower Back Pain
Osteopath Jamey Pemmelaar providing you with his second of three exercises to help reduce lower back pain and decrease stiffness. !Lower back pain is one of the most common complaints I’ve recieved as both an osteopath and personal trainer. It can restrict your exercise capacity, give you trouble sleeping and even inhibit your ability to live the lifestyle you want. It’s therefore important to get ontop of it as soon as possible to ensure a speedy recovery! These two stretches shown are simple ways to limber up your low back. They can help increase your range of motion whilst helping to reduce pain, who wouldn’t want to give them a try? It’s important to note that you shouldn’t force the stretch too far as this may cause injury and that’s not what we are after. Key points to remember!1. Hold each stretch for 30 seconds: I find taking a few … Read More
Exercise 1 – Reduce Lower Back Pain
Osteopath Jamey Pemmelaar providing you with his first of three exercises to help reduce lower back pain. ! Lower back pain is one of the most common complaints I’ve recieved as both an osteopath and personal trainer. It can restrict your exercise capacity, give you trouble sleeping and even inhibit your ability to live the lifestyle you want. It’s therefore important to get ontop of it as soon as possible to ensure a speedy recovery ! The exercise shown is a nice and simple exercise done in the standing position and is especially good for individuals who find getting up and down off the ground painful. It aims to decrease lower back tightness and subsequent pain, we hope it helps! Key points to remember!1. Stand tall; start standing tall and try not to let your shoulders fall forward while moving2. Move slowly; count to 2 on the way down to … Read More
The I’m Basically running program
How to get from 0 – 5 kms in 10 weeks Hello team, It’s Jamey here from Beyond fitness with my thoughts on the best way to return running from a substantial break or start running for the first time in your life. It all started 3 years ago when I decided to challenge myself in a different area and signed myself up for a half marathon. I’d never been big on running before this point but completing a half marathon had always been something I’d wanted to do. Fast forward to the present and I’ve completed my fair share of run events since which are listed below: Event and distance Time Average pace Run for the kids 2016, 16kms 1hr, 20mins and 59secs 05:03 min/km Run Melbourne 2016, ½ marathon 1hr, 35mins and 27secs 04:32 min/km Run Melbourne 2017, ½ marathon 1hr, 30mins and 17secs 04:16 min/km Run Melbourne … Read More
Sore shoulders from weight training?
Try using these release techniques and exercises to help increase strength and mobility through your shoulders. I’ve had my share of shoulder niggles as have many people I’ve trained and treated. I’ve come to see a pattern within the active community and that is it’s generally caused from an increase in resistance training. These are some exercises and release techniques I’ve found help increase shoulder stability and strength while also working to decrease my shoulder pain. I hope they can help you become shoulder pain free!! Infraspinatus spikey ball release: Whilst this can be mildly painful, I find this an awesome little spot to release to help free up shoulder mobility. Other spots can also be used, to see those, please see my total shoulder release post and accompanying video. Please note this will be quite hard to explain but I’ll do my best! 1. Start by lying on your … Read More
Wrist pain from exercise?
Do you suffer from wrist pain or discomfort while doing push ups? I’ve had a rapid increase in the number of patients coming in for treatment regarding wrist pain resulting from circuit type training. That got me thinking about developing a strategy to help prevent wrist pain from occurring because after all the best form of rehabilitation is a good serve of pre-habilitation. So here are my best three tips to help decrease the likelihood of wrist pain plus two actions to take if your starting to develop wrist pain as a result of exercise. Tip 1: Ensure correct technique When we load your wrist/hands into ‘flexion’, think hands in push up position, it essential we share the load throughout the hand rather than loading to one side. I commonly see people loading more to the outside of their hand (little finger side) than compared to the inside. Another technique … Read More
Fundamentals of progressive overload
What is progressive overload? Progressive overload is known as a gradual increase in stress being applied to the body during exercise. This occurs via small increases to one of the following factors; volume (weight/length of training), frequency (how often the training is performed) and intensity (how hard the training is). This put into real person talk is small increases in training allowing your body to adapt to the stress allowing improvements in the particular sport. When to apply? Most people think of progressive overload as a weight training principle however it can and should be applied to all areas of exercise, especially those in which you’re looking to improve on. It should be noted that progressive overload won’t happen in a straight line for example beginners are more likely to see rapid improvements when compared to an advanced counterpart therefore listen to your body when applying it. How much load … Read More
Injury prevention 101!
How to most efficiently prevent injury! In my eye’s injury prevention is the most important part of being able to live the lifestyle you want. We’ve all had pain of some description that has hindered our ability to partake in activities that we’d like to be able to. In this post I’ll share with you the 3 (really 4) ways in which I promote injury prevention so that you can decrease the likelihood of injury and optimise your life. Key points about exercise-based injuries: Almost all exercise-based injuries I’ve seen have been load based injuries, which happen due to: 1. Too much load (e.g. Squatting with too much load causing injury) 2. Loading applied too often (e.g. Increased frequency and duration of running causing injury) 3. Unusual loading (e.g. incorrect technique or rolling of the ankle) The Three S’s (and 1 M) of injury prevention: Get strong! Strength training improves … Read More
Decrease lower back pain by fixing your exercise technique!
Here are the top three exercises my clients and patients complain of back pain during along with descriptions and videos on how (in my opinion) to optimally perform them! Many people who suffer from back pain will complain about one, two or all of the following three movements causing or aggravating their lower back pain but I’m here to tell you that doesn’t have to be the case. A deadlift, back squat and bent over row I believe are fundamental strength-based movements and should be in most people’s strength programming however when performed ‘incorrectly*’ or inefficiently may aggravate your lower back pain. In the below I’ve assumed a base knowledge of the movements and will talk about my top three focus points for each movement. I will provide a video demonstration for each movement which will go into further details of how I believe each movement should be performed. Deadlift: … Read More
The Do’s and Don’ts for people with lower back pain:
Here are a few tasks I often get people with back pain to focus on trying to do when they are suffering from back pain. I hope they help you decrease your lower back pain! DO’s: 1. Have positive pain beliefs!! “If you believe it then the mind can achieve it” – Ronnie Lott The mind is a powerful tool and yet it is one of the most commonly overlooked factors when it comes to pain management. Studies suggest that have positive pain beliefs (aka believe that your injury/pain will recover), you’re more likely to make a full recovery. 2. Have a positive support network!! “Apes alone weak, apes together strong” – Caesar (Planet of the Apes) Building a team of people around you who positively support your recovery and beliefs can be very helpful. Whether it’s a relative encouraging you along your recovery or an Osteopath providing positive reinforcement … Read More