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Movement Savvy

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Movement Savvy

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Movement Savvy, Medical and health, 5 Lower Road, Sandown.

- Functional Mobility/ Stability
- Injury Prevention / Prehab
- Pain Management
- Gait Analysis
- Functional Movement Coaching
- Rehabilitation
- Athletic Development

31/01/2021

7 months post ACL op and feeling strong hitting the Westcliff Stairs. 🏃🏻‍♂️

This year Justine and I really want to focus on building up our strength and endurance.

We have recently started the Hybrid Training Model, primarily focused on increasing muscle mass whilst improving your endurance capacity.

The results thus far have been solid- time to reach athlete status again! 👌🏻

Join us at Gold’s Gym Running Club! Dm for more info🤙🏼

10/09/2020

Exercise DO’S ✔️and DON'T ✖️ to avoid exacerbating KYPHOSIS❗️

Continuous performance of these exercises in the incorrect postural state could ultimately lead to Kyphosis. It's important to focus on maintaining the correct posture throughout these exercises to void injury and damage to your spine.

If you already have Kyphosis these exercises can cause further damage if not done correctly. It is advisable to rather treat Kyphosis through corrective exercises before participating in these common exercises that apply pressure to your already flaccid state.

Here are some tips of what to DO and what NOT TO DO throughout the following exercises:

1️⃣ROWING
✔️Keep your back flat, drive through your legs, and only pull through your arms when your hands have drawn past your knees.
✖️Don't round your back, don't overextend your arms, and don't roll your shoulders forward.

2️⃣CYCLING
✔️ Ensure that your set up is correct. Rule of thumb - when standing next to the machine ensure that the seat is around hip height. Ensure that your handles aren't too far forward such that you're reaching. Keep your chest up, neck long, and keep your back flat.
✖️Don't excessively round your upper back as this will strain your neck. Seat set up is extremely important!

3️⃣DEADLIFT
✔️Ensure that you fold through your hips, engage your core, control your breathing, and pull through your feet, hamstrings, and gluts.
✖️Don't overextend and round your spine on the accent.

4️⃣BENT-OVER ROW
✔️ Push your bum back and maintain a flat back, keep your core tight, and draw elbows to ribs.
✖️Don't round through your back, rather fold through your hips and push your bum behind your feet. Don't flare your elbows, rather draw them in close to your ribs.

5️⃣PUSH UP
✔️Ensure that your spine is straight and get your hands under your shoulders and maintain a straight and long neck.
✖️Don't arch your back and don't flare your elbows, rather draw your elbows close to your ribs.

07/09/2020

〰️Full Body Warm-Up Flow〰️

Tryout this flow to warm-up your body before jumping into a full body workout.

These exercises will mobilize your hips and activate your core, cervical and thoracic extensions, shoulder stabilizers and hamstrings.

1️⃣Deep Squat with Shoulder Flexion

2️⃣Inchworm into Tall Plank

3️⃣Thoracic Segmentation with Groin Stretch into Forced Thoracic Extension

4️⃣Wide Stance Hamstring Stretch

Repeat flow 10 times

02/09/2020

Mobility Flow Feels ✨

28/08/2020

Friday Sweat with Switch💦 Starting off our weekend the right way!💪🏼

always bringing the heat! 💥

26/08/2020

⚡️Instant Mood Boost⚡️

The very moment you head out for a run, jump into a HIIT session or launch into a spinning class, the benefits of exercising kicks in immediately within your body and mind.

Not feeling motivated?

Start slow, pick up your pace and focus on your increased heart rate, feel the blood rush to your muscles, and embrace the flood of endorphins. Once you're feeling that buzz, it is an indication that your body is giving you that energy boost you need to push harder!

The challenging part is starting but once you’re in it, how often do you find yourself feeling so alive and wanting more!✨

Stay

16/08/2020

I finally have my training partner back in the mix. Brad is only 8 week post-ACL surgery and he is already giving the online classes horns💪🏼🔥...with some modifications of course 😉

Stay

10/08/2020

Setting up your desk ergonomically is one way to keep yourself off the treatment table BUT if your setup is not partnered with consistent movement, you're wasting your time and ALL the money you just spent to set up your high-tech office.

The spine is built to flex, extend, laterally bend and rotate. It is surrounded by muscles specifically made to assist our bodies in performing these primary movements. If you sit with bad posture for too long, you put some of these muscles into a flaccid state and decrease their elasticity by over stretching them. With no elastic potential, there is no elastic recoil. Just like an elastic band, when you overstretch something, it breaks.So try move, and move as often as you can!

Keep your spine healthy and try out the following exercises ⬇️

EXERCISES:
*Do exercises once for every hour sitting
1️⃣ Modified Cat-Cow Stretch
5 sec hold in each position, 5 reps
2️⃣ Seated Thoracic Extension
5 reps in each direction
3️⃣ Multiplanar Thoracic Mobilization
5 reps in each direction
4️⃣ Dynamic Glut Stretch
20 reps (10 each leg)
5️⃣ Dynamic Hamstring Stretch and Lower Back Mobility
10 reps

Check us out on Instagram: instagram.com/movementsavvy

03/08/2020

Today we want to reflect on how grateful we are to have a life, movement and health.

You only get one body, yet, it is one of the things people take for granted more than anything else. The human body is full of surprises and the incredible processes that make up a person. We are walking miracles and sadly, we only appreciate our functional bodies when something goes wrong.

If there is one thing that this worldwide pandemic has taught us, it is to slow down, reset and take active steps to change old habits.

It's never too late to start! 🔥Become and work towards reaching

Swipe right to see Brad’s majestic version! 😂

31/07/2020

Overview of my ACL Reconstruction. See full ACL Rehab Journey on our Instgram page: 🤙🏼

31/07/2020

Hi Everyone, Brad here!

“Remember when you could refer to your knees as right and left instead of good and bad. Ah the good ol’ days!”

Seeing that this is my fourth ACL reconstruction (FML), I wanted to share my recent ACL rehab journey with you. Research has shown that, approximately, 70% of all ACL injuries occur through non-contact mechanisms, but for me, this was not the case. So before any of the medical professionals out there say things like “Ahhh, you must’ve had a predisposition to knee or hip instability”- hear me out first.

The first ACL rupture occurred in 2008 in the left knee as a result of a horrific tackle playing soccer, hamstring tendon graft sourced. The second ACL rupture was a career ending tackle in 2014 in the right knee, hamstring tendon graft sourced. If you have torn your ACL once, the chance of you tearing it again significantly increases. Trust me, one does not simply “get back to normal”. After the reconstruction on my right knee, I could feel that something was wrong. Throughout the rehab process, my right knee felt extremely unstable, it was as if my “ACL” would tear at any given turn. Despite, the “full term recovery period and clearing every bench mark test” the right knee ruptured twice more. The first reoccurrence was in 2016, slight swivel of the right knee, quadricep tendon graft source. The second reoccurrence was in 2017, also a slight swivel turn of the right knee, cadaver tendon/allograph graft sourced.

After the fourth time unlucky, it was safe to say that I was extremely tentative to face the psychological trauma of injury and the gruelling rehabilitation journey to follow. Some people can cope without an ACL and some can’t. I guess you can’t tear an ACL that is already torn, huh?

It’s all about what type of life you want to live really. I could still run, throw weights around, do HIIT sessions, play tennis and the pain was non-existent BUT when I did find myself in a situation where I had to pivot, my right leg would collapse upon itself. That feeling and memory alone, sends shivers up my spine. My biggest fear is to not be able to move freely and push my body to its full athletic capacity. So here we go again, wish me luck!
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22/07/2020

🔥This is our story...tell us yours?🔥

Meet Brad Phillips and Justine Cardoso, they are - are you?

Brad was a professional soccer player and like so many others, sports injuries changed his life. His first big injury occurred in his lower back and, driven by medical misguidance, he had a spinal fusion. Guess what...it was complete rubbish! Through corrective movement techniques, he could have recovered in a sixth of the time, potentially, continuing his athletic career. Don't worry, this is not a sob story, it was this life-changing event that sparked his passion for the corrective movement lifestyle. He has worked both clinically and professionally within the realm of sports and exercise medicine for the last 6 years. He specialises in human movement improvement, injury prevention, and overall athletic performance. He has been the athlete, the patient, and the practitioner.

Justine is based in the legal industry, this essentially means long hours sitting in front of a computer. Engagement in rotational sports, eg. dancing or tennis, resulted in her becoming one side dominant in her movement. The outcome, despite living an active lifestyle, is an imbalance in both strength and coordination, spinal misalignment, poor circulation, bad posture, neck/back pain, headaches... and the list goes on. If you have lived your life free from these struggles, consider yourself lucky. However, it's often these elements that hold a lot of people back. Unfortunately, like most, she jumped straight into high-intensity fitness without factoring in her work environment and movement history. Frustrated in constantly hitting a wall, she finally listened to Brad, for once,🙄 and adopted a change in her approach.

Why we started this page?

Brad is here to teach you key functional tips and tricks that will help you perform various exercises in the most optimal way that your body will allow. Justine is here to share her journey of incorporating these movement cues into her everyday life to show you how it can benefit your overall well-being and change your life for the better.

We are all unique and each have our own story, let us know yours?

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5 Lower Road
Sandown
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+27824433582

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