REVOREHAB - Vol. 4 Wall Lunge

One Up Wall Lunge

Great exercise rarely seen in a traditional gym setting.

Most people will have seen or tried the back foot on the floor or on a bench. This wall variation allows for the back leg to work into extension providing some added stability to the exercise and a different postural challenge!

The movement:

  • Weight is lowered directly down (vertical drop versus any back and forth movement)
  • The knee doesn’t translate forward over the toes, so the shin remains relatively upright the whole time
  • Ensure the knee stays straight and doesn’t roll in to the middle
  • Also focus on keeping a level pelvis  (Don’t let the opposite side of the pelvis drop or the trunk flex to the side)
  • You will be working your quads, gluteals and trunk muscles with this one!

Comfortable range and depth only

If you’re going well add dumbbells in both hands for added difficulty

REVOREHAB - Vol.3 Gluteal Strength pt 2

Split Gluteal Bridge on the Wall:

Used as a progression from a double leg glute bridge exercise.

A nice link towards single leg activity from simple double leg exercises.

  • Push elevated foot into the wall (Like a leg press)
  • Push bottom foot into the floor (Standard bridge movement)
  • Posterior pelvic tilt to flatten the lower back
  • Drive force through both feet
  • Lift the hips to feel a glute squeeze
  • Lower under control and relax at the bottom
  • Repeat until fatigued or reduced quality

Then complete on the other side

Progression is to a single leg glute bridge exercise

 

Exercise Guidelines and the Associated Benefits

Written by Laura Howden

Part 1 – Cardiorespiratory Exercise

Time and time again we are told to exercise regularly, but how many of us are actually doing that? It can be challenging to know how much exercise to be doing, how often to be doing it, and even what type of exercise to be doing. Luckily you’ve come to the right spot. This 2-part Blog will summarize the current exercise guidelines and review the various benefits of exercise to help get you on-board to living an active and healthy lifestyle! Part 1 will focus on cardiorespiratory exercise while part 2 will focus on resistance training

Cardiorespiratory (Aerobic) Exercise

Cardiorespiratory exercises are exercises that increase your heart rate and rate of breathing. They generally involve the use of lots of muscle groups, including activities such as walking, running, cycling, and swimming. The main goal of cardiorespiratory exercise is to increase your body’s efficiency at delivering oxygen throughout the body (think of training for your heart and lungs).

It is recommended that adults engage in 30-60 minutes of moderate-intensity cardiorespiratory exercise on at least 5 days a week, or, 20-60 minutes of vigorous exercise at least 3 days a week. That’s a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous intensity cardiorespiratory exercise each week. This should be accumulated in bouts of no less than 10 minutes of continuous, purposeful exercise (keep that heart pumping!).

 Photo by Jacob Ammentorp Lund/iStock / Getty Images

Photo by Jacob Ammentorp Lund/iStock / Getty Images

Moderate-intensity exercise should be completed at 64-76% of your heart rate maximum (an estimate of your heart rate maximum = 220 - age). You can think of this intensity as 3-4/10: fairly light to somewhat hard. It will take some effort but you will still be able to talk while exercising. Vigorous exercise should be completed at 77-95% of your heart rate maximum, or an intensity of 5-7/10: somewhat hard to very hard. Exercising above this level would be a near maximal exertion that would be impossible to maintain for more than a few minutes (high intensity exercise utilizes a different energy source, becoming anaerobic rather than aerobic). For the general population, moderate-intensity exercise could be considered a brisk walk, while vigorous would become more of a jog or a run.

 

If you’re short on time, you can combine the two: 10 minutes of vigorous exercise is equivalent to 20 minutes of moderate exercise. The more you challenge yourself, the greater the training effect (based on the principle of overload, you need to sufficiently challenge yourself to improve your fitness). There is a dose-response relationship between activity levels and health outcomes, such that the more active you are the greater the health benefit.

So what are the benefits?

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 Photo by Sasha_Suzi/iStock / Getty Images

Photo by Sasha_Suzi/iStock / Getty Images

Sounding good so far? Inactivity is the on of the highest modifiable risk factors for disease prevention; yet more than 50% of Australians are insufficiently active. Challenge yourself to be active on a daily basis! If you aren’t usually active, ease into it. Gradually increase how much you are doing each week. Doing something is better than doing nothing, and will still provide benefit.

The last thing to consider is how much time you spend being sedentary or seated. Regardless of how active you are everyone will benefit from sitting less. Prolonged sitting is associated with increased cardiovascular risk, independent of time spent being physically active. Interrupting prolonged periods of sitting with short-bouts of standing or activity helps to improve metabolism and decrease negative health outcomes. Try to regularly break-up long periods of sitting by standing up for a quick stretch or going for a short walk.

Bottom line: Lets get moving!

Laura is a Physiotherapist and Pilates Instructor at our Cottesloe practice with a keen interest in exercise rehabilitation Post/Pre Op as well as getting patients fit for life.
Reference:
Garber CEBlissmer BDeschenes MRFranklin BALamonte MJLee IMNieman DCSwain DP. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-59. DOI: 10.1249/MSS.0b013e318213fefb

REVOREHAB - Vol 2. Glutes

Vol. 2 - Glutes

Glute Bridge 

 - This a great exercise for activating the glute muscles. It can be used as part of a warm up & is particularly good for those of us with lower back pain. 

Lie on your back, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms up. 

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes. Make sure weight is evenly distributed between feet and is predominately in the heels of your feet. 

Hold your bridged position for a couple of seconds before slowly lowering back down. 

If this causes some back pain, don’t lift hips so far off the ground. 

Perform 3 sets of 10-12 reps.

REVOREHAB - VOl. 1 - Balance

The Y Balance Exercise: 

A dynamic single leg balance test

This is a simple and reliable test to compare left and right sides for ankle flexibility, core and lower limb control as well as single leg strength

It can be used as a return to sport test or as part of a single leg balance/ proprioception program. 

How to do the exercise:

·      Place hands on hips

·      Bring one foot forward as far as possible, tap the ground without losing balance and return to the starting position

·      The athlete then reaches 45 degrees in a posterolateral direction and completes the same toe tap then returns to the starting position

·      They then reach 45 degrees in a posteromedical direction (bowling pose) and return to the start

·      Compare the distances of left and right in each direction

·      As an exercise athletes can complete 3-5 reps on one foot, then complete on the other side

Make sure each direction is symmetrical to reduce your risk of future injury and a safe return to sport!

Check out an earlier blog from Dan on the importance of ankle mobility here.

 

REVOREHAB - Intro with Dan Webster

Join Dan & Anna in a weekly series of videos as they take you through some simple to more advanced rehab exercises in collaboration with our mates at Revo Fitness Claremont to get you back doing what you love sooner and stronger. 

Anna has appointments at our Cottesloe and Claremont clinic. Dan is strictly available only at Claremont each day of the week. Booking is easy via this website or our Claremont clinic page here.