BodyCentral Therapy

18/07/2024

Simple drill for lowering your blood pressure!

💥 Simple Protocol to Lower Blood Pressure with ISOMETRICS💥

🤓 Did you know that isometric exercises can significantly help in lowering blood pressure? We've been talking about this for over a decade, and thankfully the concept is finally gaining more widespread acceptance.

👍🏽 It's a tremendously valuable tool for all movement coaches to keep in mind and relatively easy to perform for most clients.

🧠 While individual results vary, most studies have shown that regular isometric training can reduce systolic blood pressure by an average of 10.4 mmHg and diastolic blood pressure by 6.6 mmHg which is comparable to many medications.

📄 The protocol we most often use is the one shown in the post:

ℹ️ Choose one isometric exercise (wall squat, handgrip, etc)

4x/Week
One repetition of 2 minutes
Intensity should be only 30-35% of maximum strength (And, some studies indicate that 10-15% is likely sufficient)

❓Are you already using this protocol with your clients? Let us know!

09/07/2024

Look after your toes and don't forget to train them!!

🦶Is Your Toe Strength an Indicator of Your Age?🦶

📑 Numerous studies over the years have looked for easy-to-perform tests that can indicate general levels of health in an aging population.

👊🏽 One of the most common tests that has been used for years is handgrip strength. There are a lot of papers that explore handgrip strength and the general decrease that is often seen in aging.

🧐 However, is it the best measure available? Recent research says that there may be something better: toe strength.

📑 This paper (Miura S, Seko T, Himuro N, Koyama M, Saitoh S, Ohnishi H. Toe Grip strength declines earlier than hand grip strength and knee extension strength in community-dwelling older men: a cross sectional study. J Foot Ankle Res. 2022 Oct 25;15(1):79. doi: 10.1186/s13047-022-00584-x. Erratum in: J Foot Ankle Res. 2022 Nov 8;15(1):81. doi: 10.1186/s13047-022-00587-8. PMID: 36280859; PMCID: PMC9594870.) published in 2022, came to an interesting conclusion:

🤓 Toe grip strength declines earlier than both handgrip and knee extensor strength at a rate of roughly 8% per decade. So, by the time most adults (who do not specifically work at maintaining toe strength) reach their 60's their feet are 30% weaker than when in their 20's.

👉🏽 While this may not sound like a big deal, when you look into fall risks and the subsequent injuries associated with falling, weak toe flexors can be a VERY BIG DEAL.

🦶If you're a movement professional, make sure that you are both testing and training the feet for all of your clients. It can make a huge difference in so many arenas AND potentially help prevent severe injuries from falls as they age.

❓Find this interesting and/or helpful? Please SHARE!

28/02/2024

The Most Effective Warm-Up for Athletes: The RPR Method (Improve Mobility, Movement & Recovery)

Cal Dietz shows Team ST the RPR method - Reflexive Performance Reset.This warm-up is an effective tool that will improve your recovery, improve compensation ...

20/12/2023

Dr Rhonda Patrick Goes in Depth on the Benefits of Omega-3s

80% of people globally (and ~95% of people in the US) don't get enough EPA & DHA. Why does this matter? For one, just as many deaths per year are attributabl...

20/12/2023

Another lovely review ❤️ If you are in pain or have mobility issues I’d be delighted to help you out. healthpro Nutrition and Exercise Specialists

Barbara Treacy
⭐️⭐️⭐️⭐️⭐️

Derek is a true professional and he has the ability to put his finger on the problem very quickly. He treated my mother, who was in her 90's at the time, and helped her to walk confidently and gave her exercises to help her help with her memory. Derek also helped my sister with breathing problems and other areas as well. I have attended Derek numerous times with feet problems, vertigo and knee issues. He was always able to pinpoint the problem and resolve it with simple exercises. He also has so much knowledge regarding brain function and so many other helpful solution for other ailments. I would have no hesitation in recommending him as a physical therapist to anyone who might need help.

08/12/2023

Great to see the World Health Organisation releasing new guidelines on Low Back Pain. As a movement based therapist I am delighted to see these guidelines as they have been a long time coming!! You know where to fine me. Please like and share!!

WHO recommends non-surgical interventions to help people experiencing chronic primary LBP. These interventions include:

education programs that support knowledge and self-care strategies;
exercise programs;
some physical therapies, such as spinal manipulative therapy and massage;
psychological therapies, such as cognitive behavioural therapy; and
medicines, such as non-steroidal anti-inflammatory medicines.

WHO advises against interventions such as:

lumbar braces, belts and/or supports;
some physical therapies, such as traction (i.e. pulling on part of the body);
and some medicines, such as opioid pain killers, which can be associated with overdose and dependence.

Ignite Health and Fitness healthpro Nutrition and Exercise Specialists

https://www.who.int/news/item/07-12-2023-who-releases-guidelines-on-chronic-low-back-pain?fbclid=IwAR1Mhsz3Mu0ne4msRU8fiZvjSNfjUcBXbU0-Q3R7XTWhtI7jeHp9PFMl7og

The World Health Organization (WHO) is releasing its first-ever guidelines on managing chronic low back pain (LBP) in primary and community care settings, listing interventions for health workers to use and also to not use during routine care.

04/08/2023

Aisling once believed that aches and pains were an unavoidable part of life, especially after enduring years of discomfort from falling off horses. Like many others that I've worked with, she used to say things like "I can't do that because I have a bad back" or "I can't turn that way, I've a dodgy neck." 😔

Aisling's perspective has shifted, and her experience has been nothing short of inspiring. 🌈 I'm truly honored to have played a part in her transformation, fueling my passion to make a positive impact in the lives of those I work with. 🙏

Life may not always be pain-free, but with the right tools and a simple yet effective approach, you can pave the way for a better way of living. 💪

My door is always open for new clients. For bookings you can find me on healthpro Nutrition and Exercise Specialists https://www.healthpro.ie/specialist-profile/207