Sports and Spinal Group

31/05/2026

The SSG weekly truth: strength training isn’t optional for runners 💫💫

If you want better race times and fewer injuries, roadwork alone won’t cut it. Strengthening the muscles and joints that support your running is what takes performance and longevity to the next level.
This winter, pair your runs with targeted activation and strength work. Your future self will thank you.

📍 Beaumaris — 03 9589 3777
📍 Hampton — 03 9533 5536
🔗 Or book online today

26/05/2026

🏃 Winter running tip: warm up like you mean it!

Try the World’s Greatest Stretch — it hits hip mobility, thoracic rotation AND core strength all at once. It’s called the greatest for a reason 💪

25/05/2026

❄️ Running in winter? Don’t skip your warm-up.
Cold muscles are less elastic, joints need movement to lubricate properly, and your nervous system needs time to prepare for performance. Skipping your pre-run routine in winter isn’t just uncomfortable — it increases your injury risk.

Here’s what to add to your winter warm-up:

• The World’s Greatest Stretch — hip mobility, thoracic rotation & core strength in one move
• Hip stabiliser activation — essential pre-run and great for lower back or hip rehab
• Plank progressions — glute activation, deep breathing & pelvic control

Your body works harder in the cold. Give it the prep it deserves.

🔗 Book online or call us at Beaumaris (03 9589 3777) or Hampton (03 9533 5536).

22/05/2026

Ready to build stronger legs and a more injury-resilient body?

🏋️ The Bulgarian Split Squat is a game-changer for lower body strength and our team is here to guide you through it safely.
📍 Beaumaris – 03 9589 3777
📍 Hampton – 03 9533 5536

🖥️ Or book online at the link in bio! Technique is everything so let us help you move better and feel stronger. 💙

20/05/2026

🤔 Are you skipping your glute activation warm-up?

Before you dive into your squat session, a simple glute activation drill can make all the difference — better form, better results, fewer injuries.
Watch our quick tutorial and see how Jase breaks down the Bulgarian Split Squat step by step, with modifications for every fitness level.

👇 Drop a 🙋 below if you want us to share our favourite activation drill!

19/05/2026

🦵 Did you know squats can actually help prevent injuries?

Weak stabiliser muscles and connective tissues are behind many athletic injuries — and squats are one of the best ways to strengthen them.

The Bulgarian Split Squat takes it a step further, targeting quads, glutes and hamstrings while improving balance and addressing muscle imbalances.

17/05/2026

Feel Better, Move Better, Live Better – We’re Here When You’re Ready - https://mailchi.mp/sportsandspinalgroup/yourhealthmatters-8161474

17/05/2026

Split squatting? You should be! -

The Bulgarian split squat is a unilateral lower body exercise that targets the quads, glutes, and hamstrings while also improving balance and stability. Our video tutorial provides step-by-step instructions for proper form and offers modifications to accommodate different fitness levels. Adding Bulg...

16/05/2026

🎯 Whether you run, lift, or spend all day on your feet — your calves are working overtime.

Here’s a quick recovery tip from The SSG Weekly Truth 👇

🔄 Foam roll your calves for just 2–3 minutes per leg to:
✔ Flush out post-exercise tightness
✔ Improve circulation
✔ Support ankle mobility for squats, running & daily movement
✔ Reduce your risk of Achilles or knee issues
Simple. Quick. Effective. Your body will thank you. 🙏

We’re here to help you move better and feel better — come and see us at either of our clinics!

🖥️ Or book online anytime!

14/05/2026

🏃 Running this weekend? Don’t skip your warm-up!

Try these pre-run activation exercises to get your calves and Achilles ready to go:

1️⃣ Soleus Raise – Release soft tissue tightness in the calves and ease discomfort in the Achilles and heel
2️⃣ Partial Squat Soleus Raise – Progress your activation and get them firing before you hit the pavement
3️⃣ Glute & Hip Stability Work – Don’t overlook this! Strong glutes = better lower leg support 🍑
Small habits before your run make a BIG difference in staying injury-free. 🙌

📲 Book online or call us today!

📞 Beaumaris: 03 9589 3777 | Hampton: 03 9533 5536