Bodyfit Therapy Auburn

18/04/2022

Posted • Scapulohumeral Rhythm
(shoulder complex movement)

🟨Phase One - humerus = 30 degrees of abduction with 0-5 degrees of clavicle elevation

⬛️Phase 2 - humerus = 40 degrees of abduction (can reach up to 90), scapula 20 degrees of lateral rotation and 15 degrees of clavicle elevation

🟨Phase 3 - humerus 60 degrees abduction with and 90 degrees of lateral rotation. Scapula 30-40 degrees of lateral rotation. Clavicle 30-50 degrees of posterior rotation and 15 degrees of elevation.

⬛️The shoulder joint is very complex and mobile, the muscles around your scapula have a lot of influence on how well or unwell you are moving in this region. Thoracic spine immobility can also affect the way your shoulder is moving. There are many structures in your shoulder complex that need to work in unison to achieve good quality movement. If you are feeling restricted in ends of ranges during movement in your shoulder you have muscle imbalances that need to be addressed.

🟨The function of the shoulder will dictate your structure and your structure will influence function.

⬛️To fix shoulder dysfunction is easy after a thorough assessment.

🟨Move well and efficiently !

www.bodyfittherapy.com.au

17/01/2022

Posted • The benefits of lifting bear foot 🦶

⚫️ Improved Proprioception

Proprioception is a prerequisite for being a good dancer, a good footballer, a good fighter or boxer.

To create proprioception, your nervous system utilizes all the sensory organs. Shoes cut off your proprioceptive interface with the ground. Going barefoot re-establishes that interface, giving your nervous system access to all the data streaming in through the hundreds of nerves located on the soles of your feet.

🟡 Better Balance

A bare foot is a composite of separate muscles and nerves and bones and fascia. You can situate your weight over different sections of your foot much more easily. You can “choose” to focus on balancing on, say, the forefoot, the midfoot, the heels, the sides, the toes, or the whole foot. Balance when barefoot lifting becomes a symphony of constituents all working together.

⚫️Better foot health

The foot contains dozens of muscles, most of which lie dormant inside a shoe. They go slack, they get weak, they aren’t engaged. Lifting in a shoe is fine but you’re leaving a lot of potential on the table. Now, this isn’t about hypertrophy of the foot muscles. Don’t expect “gains” down there. But you can expect a stronger, more resilient foot that can handle long walks or even runs with regular barefoot lifting. You can also expect fewer foot problems, like plantar fasciitis, provided you ease into your barefoot lifting.

🟡Increased Stability

The more information you can get from your feet, the more stable your base and, often, the better your balance and posture overall. Some people feel stronger because they can engage smaller muscles on the bottom of their feet. The stronger the feet, the stronger the core, glutes, and hips.

Your brain registers strength and stability through the feet, as a point of safety and optimal connection to the world around you, so when you remove that connection, the brain thinks it lacks stability.

www.bodyfittherapy.com.au

24/12/2021

Merry Christmas and happy holidays ! Hope everyone has an amazing Christmas and holiday period.

Bodyfit Therapy Auburn will be back on the 10th of January 😊

21/12/2021

Posted • ⚫️Trap bar dead lift tips

🟡Stay very tight under load - feel the ground, rip the floor apart with for your feet with a slight external rotation through the femurs (this will engage foot muscles and glutes)

⚫️brace your core, feel the bar with a nice strong grip, bring your shoulder blades back and down while pushing your elbows back (engaging the core and latt’s to protect your back)

Push the floor away and pull the bar with equal forces. You have your lift 🎉

🟡Now we have engagement from bottom to top and top to bottom

⚫️There are fascial attachments that cross over your lower back and attach into the superior fibres of the glutes
This is why latt engagement is crucial in a lift.

🟡A lift is not just a lift. It’s a complex movement pattern that requires strength, skill, stability, mobility and neuromuscular efficiency.

⚫️Enjoy and stay tight !

www.bodyfittherapy.com.au

28/10/2021

Posted • Here treating some professional fighters and a power lifter 😎

14/06/2021

Posted • SHOULDER MOBILITY !
There’s a lot of overlap between the arm fascial lines compared to the overlapping in the lower limb as the human upper limb is designed to be more mobile. Due to the excessive degree of freedom in the upper limb joints, they require more control and stabilisation from the muscular system.
Fun fact, the only bony connection between the arm and the axial skeleton is the sternoclavicular joint. Meaning that the whole shoulder/ arm complex is floating and held together via muscular slings.

When assessing for shoulder mobility, take into consideration how the myofascial system can greatly influence shoulder movement.

20/05/2021

Posted • Bracing core for a squat:
We need to consider the body as a whole to create tension and complete a proper lift.
🔹Place your feet flat on the floor, making sure every point of your foot is in contact with the ground. Externally rotate at the feet as if you are trying to rip the floor apart.
🔹Keep the quads tight to stabilise knees
🔹Glutes on to stabilise hips
🔹Without moving the position of your lumbar spine, draw your ribs down towards your p***c bone. Keep your chest facing forward and look straight.
🔹Place the bar at your desired position (high or low bar squat) and then draw your elbows as far back as you can and draw your shoulder blades towards your back pocket. This will generate tension around your core and upper back.
🔹Breath in and hold. Draw your belly button a little bit in towards your spine. Now you are ready to squat.

All these cues create tension within the whole spine and every part of the core. Remember, don’t dent the can.

11/05/2021

Posted • Should I flatten my back when doing a core exercise?

Flattening your spine during a core exercise means that when you are lying down, you leave no gap between your lower back and the floor. It this okay? This is a massive topic that has caused some debate over the years and honestly, as clinicans, this is still hard for us to say yes or no. Its purpose is to prevent the lower back from overarching and protect from injury. Although this cue has good intentions, flattening your spine, in my opinion, is not ideal!

Some anatomical reasons why you shouldn’t flatten your back with core exercises:
🔹your spine is strongest when it’s in the neutral position
🔹When training with a flat back, this means you are trying/training to get stronger in a weakened/slouched position, which is not safe nor effective. If you are doing leg raises for example, and need to place your hands underneath your hips to avoid back pain, sorry to break the news to you but that means that your core is weak and the leg raise exercise is too advanced for you.
🔹A flat back will prevent you from targeting the correct core muscles during the exercise. It will cause you to over brace through the surface muscles (like the six pack) and over activate the hip flexors. The correct core muscles that we want to target lay beneath the surface and closer to your spine.

True core strength is simply this: How strong are you to STABILISE your spine while performing any movement. How well can you move your limbs independently from your spine without influencing spinal movement? Whether it be a functional deadlift, a leg raise, whatever it is. That is core strength.
How to find your neutral spine and perform core exercises will be posted later.

10/05/2021

Posted • ~ A neutral spine in Pilates ~

This is something you will often be instructed to do during a heavy lift or when doing an exercise during a pilates class. “Find your neutral spine”. This is most relative to your lower back (lumbar spine) but what exactly is neutral?

You have 3 natural curves in the spine which forms an S shape. In the neck, middle back and lower back. We as humans were built like this to allow for optimal flexibility, shock absorption, protects the spine and aids in weight distribution between body segments.

Overtime, people have postural issues due to muscular imbalances, injuries or lifestyle behaviours that cause their spine to change. You could develop an excessive lumbar curve or a flat back. There is still movement in the lower back, however the amount of movement is different with a certain direction. Everybody is different.
So a neutral spine (relative to YOUR lower back) is the position that you adopt to allow equal movement on both sides. In other words, you find the mid-point between YOUR lumbar flexion and lumbar extension.

06/05/2021

Posted • 🔹 𝗟𝗲 𝗳𝗼𝗼𝘁 🔹

Each foot has 33 joints. 107 ligaments. 19 muscles. All working together to bear weight and transmit force. These facts alone should explain why the foot is so important. It’s a very busy area.

The extrinsic muscles arise from the lower leg and controls the foot as a whole (plantarflexion, dorsiflexion, inversion etc).
The intrinsic foot muscles comprise of four layers of small muscles that originate and attach within the foot. The intrinsic foot muscles are responsible for:
🔹fine motor actions of the foot
🔹arch support
🔹maintaining balance and stability for proper gait.

To strengthen these foot muscles its no surprise that you simply do what the muscles were intended to do. Sense. Balance.

Please see a health care professional to correctly diagnosis your problem and give you exercises that will assist you.

06/05/2021

Posted • 🦶Why we need to talk about feet?🦶

🔹They are the body’s foundation.
🔹They are the human sensor to guide optimal movement and walking.
🔹They have a rigid lever to push off.
🔹The foot can mould to uneven terrain and absorb impact.
🔹Each foot has 33 joints, 107 ligaments, 19 muscles, all working together to bear weight and transmit force.

So why do we restrict them in shoes? 🤔
Unfortunately, modern shoes were not built for human feet. They are too rigid and narrow with loads of cushioning and a heel lift which “switch” the feet off. They no longer act as a sensor and eventually cause the foot to stiffen up. This can cause other problems like bunions, Morton’s Neuroma, plantarfascitis and can even cause problems in the knees and hips.

For the ladies! 👠
• Pressure at the knee increases by 26% when a woman wears heels
• The pressure at the forefoot increases by 22% for an inch heel, 57% for 2inches and 76% for 3-inches.

30/03/2021

with
・・・
Why they say “sitting is the new smoking”

Let’s talk about Intradiscal Pressure !

🔹Have slide through and have a look at the graphs and you can see the different postures we are in throughout the day and how much pressure it causes at the intervertebral disc.

🔹For comparison lying down on your back causes about 25kg of pressure at the intervertebral disc versus sitting on a chair causes about 150kg of pressure at the intervertebral disc. If your are seated and carrying a load while leaning forward it causes a massive 270kg of pressure at the intervertebral disc.

🔹What this means is that sitting for prolonged periods every day, over time can cause degenerative changes in your spine and cause symptomatic painful bulging discs.

🔹It is important to sit with correct posture and live an active life.

🔹We did not evolve to sit 8 - 10 hours per day and be inactive. It was not long ago when we were hunter gatherers where sitting was not an option to survive.

🔹The good news is, If you want to keep your mobility and be comfortable during your every day tasks in the future being active is the way to go. You can also restore lost extension mobility with extension mobility exercises and strength training.

▫️Any questions ? Fire away !

www.bodyfittherapy.com.au

23/11/2020

Spinal mobility ! We all need it !

Without adequate mobility in your spine, ankles or hips it will be difficult for your body to express movement that is without compensation or dysfunction.

Every day activities like bending, twisting, looking in your blind spot, walking up or down stairs, putting your shoes on and reaching for your toes should be easy and simple.

If these simple tasks are difficult you need to work on your mobility.

www.bodyfittherapy.com.au

05/11/2020

You can book online 😊

https://bodyfit-therapy-auburn.au1.cliniko.com/bookings?business_id=54553&practitioner_id=82200

Save time and book your appointments online with bodyfit therapy auburn 24 hours a day, 7 days a week.

02/11/2020

with
・・・
Grand opening promotion !

50% off your first Physiotherapy or Chiropractic treatment at Bodyfit Redfern Platinum !

You can book online at www.bodyfittherapy.com.au or DM me !

30/08/2020