Category: Exercise of the Month

With all the sitting down that we do in our modern lives it is important that we keep our hips open and able to move into extension. Hip flexor stretches are a great way to maintain both hip mobility but also help the spine as some of the deep hip flexors also attach onto the…

Before you start these neck exercises it is important to remember that a happy neck sits on top of a happy mobile thorax (ribcage). Therefore you may want to also do some thoracic mobility drills too. There are some examples on the website in the free video page.  https://pro-align.com.au/lifestyle/videos/ Tension and strain in the neck area…

These 3 exercises train the lateral hip muscles that help to stabilise the pelvis when moving sideways and especially on one leg. The use of the band helps to align the lower limb, apply some resistance and add more challenge. These exercises are used often in our classes as part of our core and hip…

It is important to remember that a scar formed following trauma, and especially surgery, isn’t just what we see on the surface of the skin, it continues down into many layers of tissue. A scar is less elastic and can lead to tightness at the immediate location and also in surrounding tissues and the organs…

Four point kneeling is a great position to challenge the core and the dynamic teams/ slings of muscles that help to support the pelvis and hips.  These are 3 progression that we use in class. They progress in level of stability and strength required. It is the most difficult position to maintain well so be…

Chair Exercises: Exercise doesn’t always mean donning your leggings and joining a group. We can exercise and increase our mobility on the chair. If any of you are desk based, sitting for more than 1 hour at a time, then these exercises will especially be of use. Our tissues get stuck together when we sit…

The Feet! Our primary contact point with the world that we walk upon is via our feet. If our feet our lacking in motion, or moving differently from each other they will feed different information up our legs and to the rest of the body. This can result in pelvic problems, low back pain and…

Lunges: The lunge (do I already hear a groan!) is one of Physiotherapists favourite exercises and it should be yours too, as there are some many benefits built into the one exercise. It targets leg strength, specifically your gluts, quads and hamstrings. Performed properly it requires your core to engage to provide stability. It requires…

Before you view the video below and start your neck exercises it is important to remember that a happy neck sits on top of a happy mobile thorax (ribcage). Therefore you may want to also do some thoracic mobility drills too. There are some examples on the website in the free video page.  https://pro-align.com.au/lifestyle/videos/ Tension and…

With all the sitting down that we do in our modern lives it is important that we keep our hips open and able to move into extension. Hip flexor stretches are a great way to maintain both hip mobility but also help the spine as some of the deep hip flexors also attach onto the…