Most physiotherapy clinics offer Pilates, however not all have trained physiotherapy staff leading patients through their programs. Pilates has been around for well over a century and the basic principle is to train the body through a variety of moments which in turn improves strength, coordination and control.
At (almost) 29 weeks pregnant with my second child, and with several friends experiencing their first pregnancy I’ve had a few questions about exercising when pregnant which has prompted me to reflect on the importance and value of staying fit and physically active throughout pregnancy. Regular appropriate exercise is encouraged as a safe and effective strategy for maintaining good physical and mental health, preparing for childbirth and managing some of the many changes that can occur during pregnancy.
The Copenhagen exercise has been shown to significantly increase eccentric adductor strength as part of a successful injury prevention program.
BEWARE: This is a high-level groin strength exercise that requires sufficient lateral trunk and groin strength to complete safely and effectively.
Aim to master some simple groin exercises in stable positions and lateral plank variations on a mat prior to trying these exercises as part of the Copenhagen series to ensure sufficient technique.
Exercise A: Involves an isometric (static) hold with the top leg whilst raising the bottom leg under control
Exercise B: Involves the eccentric component on the top leg only by moving the hips and pelvis up and down throughout a comfortable and controlled arc of movement
Exercise C: Involves a combination of A & B. This variation aims to lift the pelvis up first then bring the bottom leg up and squeeze under tension. Lower the bottom leg down then pelvis down.
THIS IS A GLUTEAL ACTIVATION EXERCISE THAT IS GOOD TO INCLUDE IN A WARM UP.
IT COMBINES LATERAL MOVEMENT AND ANGULAR WORK REQUIRED IN MANY SPORTS. IT'S ALSO A GREAT EXERCISE FOR CHANGE OF DIRECTION ATHLETES INVOLVED IN DYNAMIC SPORT SUCH AS SOCCER, FOOTY OR BASKETBALL.
- The band can be placed above or below the knee to begin with
- Push down through the back leg and away using the same stance leg for propulsion
- Big to bigger motion through the legs means that there are no narrow feet at any point in this exercise
- Trunk stays strong and upright
- Movement is on a 45-degree angle (across and forwards) diagonally
- Then completed on a 45-degree angle (across and back)
We use a 5-10m area and complete 3-5 laps back and forth
To make the exercise more difficult the band can move lower down the leg, the movement can be completed quicker (more power) or complete it with a slightly heavier band
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!).
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?
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.
Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee IM, Nieman DC, Swain 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
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.
There are a few unexpected outcomes of poor posture that can affect your career prospects, stress levels and happiness!
If you’re a walker, walk briskly for 5 minutes to warm up then increase your intensity for 30 seconds to 1 minute, drop back to your normal walk for 2-3 minutes, then step it up again (and if you can co-ordinate it with an increase in the road/foot patch gradient) and continue this routine for the length of your walk.
Gluteal tendinopathy is characterised by pain to the side and back of the hip and buttock region (Pain in the Bum), and it may radiate down the side of the thigh. It is a problem commonly associated with late-middle aged females, and there may or may not be some associated osteo-arthritis of the hip joint.
Quite often people think they should be able to do particular activities, such as housework, gardening, home maintenance or sitting at a computer, and push themselves to do things, despite it causing significant increases in their pain. This in turn, may cause a “flare-up” for one or several days, requiring them to “lie low” and rest a lot more and avoid even more activities. This leads to frustration and gradually less and less tolerance to certain activities. This is called the “Boom and Bust” cycle. We see it very frequently!