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abdominals (2)
Advanced Exercises (18)
Basic Exercises (23)
core (2)
Exercise Routines (18)
glutes (1)
Intermediate Exercises (15)
Scoop.it (2)
strength exercises (4)
Stretches / Releases (18)
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CORE CHALLENGE #2 Mountain climbers are a fabulous

CORE CHALLENGE #2
Mountain climbers are a fabulous core exercise that also boost upper body strength, scapula stability and deep neck extensor strength.
👉This is the advanced version with a roller. The instability fires up the core just that little bit more!
➡️Assume a push up position on the roller- ie your hands on the roller (thumb next to fingers), slightly wider than shoulder width apart but aligned under your shoulders. Legs straight, feet hip width apart.
➡️Neutral lumbar spine with ears, shoulders, hips, knees and ankles aligned.
➡️Chin tucked, neck lengthened, eyes looking to the floor.
➡️Inhale and bend your right knee and bring the knee towards your chest.
➡️Exhale and straighten the knee, returning the right foot to the floor where it started.
➡️Inhale, bend the left knee towards the chest, exhale as it returns.
➡️Repeat x10-20 each leg. 2-3 sets.
✅Make sure feet stay hip width apart to help with your stability.
✅Try to maintain the length in the neck to keep the big neck muscles quiet.
✅Maintain your neutral lumbar spine and hip, shoulder alignment.
👉This is challenging. Can you see the subtle drop in Samantha’s head and a pelvic tilt as she fatigues?
✅Save for later or share with a friend.
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#corechallenge #absworkout #mountainclimbersworkout #mountainclimbers #foamrollerexercises #physiopilates #onlinephysio #onlineexercise #exercisevideo #physioroll #exerciseathome #workouttips #foamrollerworkout

SIDE PLANK ON A ROLLER We know that a side plank

SIDE PLANK ON A ROLLER
We know that a side plank is a fabulous core exercise and a great way to fire up your gluteus medius.
✅Did you know that the best gluteus medius activation occurs with a side plank + hip abduction.
➡️When we add a roller at the feet, the inherent instability of the roller pushes the standard side plank into an advanced category.
➡️Position your forearm on the floor directly under your shoulder and the roller down at the outside of your ankles.
➡️Feet could be on top of each other on the roller at ankle level or straddle position (top leg in front or behind of the bottom leg as shown above).
➡️Breathe in and as you breathe out lift your hips off the floor, so that nose, sternum and belly button are aligned in the frontal plane. You are also aiming to align ear, shoulder and hip if viewed from the side.The raised arm is optional.
➡️Breathe and squeeze your glutes.
✅If you breathe out with “pursed” lips you will improve your abdominal engagement.
✅You should keep your shoulder blade active to keep your neck happy and there should be no back pain.
➡️Hold for 30-60 seconds and then swap sides.
➡️Try abducting the upper leg as shown ( swipe 👈). It’s harder than you think and Samantha didn’t quite nail it. 🙄🤫.
✅Save for later or share with a friend.
➡️Comment below if you can describe how that second plank could be improved.
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#corechallenge #sideplankvariation #sideplankchallenge #foamrollerplankexercises #foamrollerpilates #foamrollerexercises #onlineexercises #physioroll #absworkout #physiopilates #exerciseathome #plankworkout

CORE CHALLENGE You may have done this dead bug va

CORE CHALLENGE
You may have done this dead bug variation with a Swiss ball between your knees and feet.
👉This is the roller variation.
✅Just as challenging and guaranteed to fire up your abs.
➡️In a classic dead bug position, with hands directly over shoulders and knees over hips (your lower back will be close to or flat on the floor).
➡️Position your roller between your right hand and your left foot (it should rest on the front of your flexed foot) as shown above. It will be on a slight diagonal.
➡️Maintain this position then
➡️Breathe in and as you breathe out, extend your right leg and left arm simultaneously towards the floor. ie opposite arm and leg to the ones holding the roller.
➡️Breathe in as both the arm and leg return to the start.
➡️Repeat x10-15 each side. 2-3 sets.
✅There should be no back or hip pain or clicking. Try to maintain the lower back position on the floor without squashing it into the floor or arching.
✅Share with someone up for a challenge or save for later.
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#corechallenge #absworkout #foamrollerexercises #physiopilates #onlinephysio #onlineexercise #exercisevideosforwomen #physioroll #physioroller #exerciseathome #foamrollerworkout #deadbugexercise

FEEL GOOD FRIDAY Introducing Gus, our 9 year old

FEEL GOOD FRIDAY

Introducing Gus, our 9 year old rescue pug.
He is not really sure what foam rollers can offer but he is willing to give them a try!
➡️You may have seen this little guy in previous posts, in the “Let it Roll” book or in the background of some of our exercise videos.
➡️Gus makes me feel better & adds to my health by insisting on a daily walk, regular cuddles and listening without judgment.
➡️If you don’t have a Gus, a simple foam roller exercise can also make you feel better today.
✅Starfish stretch is one of the best feel good stretches (last photo).
➡️Lay lengthwise along your long foam roller, head on one end, bottom on the other.
➡️Slightly tuck your chin to lengthen your neck.
➡️Move your arms out to approximately 10 & 2 o’clock.
➡️Stretch your legs out to around 4 & 8 o’clock.
➡️Gravity and the shape of the roller will assist your lumber and thoracic spine to lengthen and your hip flexors and pecs will get a great stretch.
➡️Focus on breathing down into your belly and hold for 30-60 seconds.
➡️Let me know how you go or share with someone who could benefit.
➡️Gus brings a smile to most faces, I hope he has made you smile today! 😀
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#feelgoodfriday #pugsofinstagram #pugexercise #foamrollerworkout #foamrollerstretching #pecstretch #pilatesstretch #physiopilates #exercisetips #onlinephysio #petprofile #feelgoodstretch #pugpatrolrescueaustralia #dogonaroll

SHOULDER PAIN? A healthy shoulder requires a stabl

SHOULDER PAIN?
A healthy shoulder requires a stable foundation to minimise niggles, especially when reaching overhead.
✅A strong, mobile shoulder blade and rotator cuff is the key.
✅These roller wall slides may help.
➡️Place mid forearms on your roller, shoulder width apart.
➡️Your thumbs will be facing you, (as shown).
➡️Feet should be hip width apart, knees soft and lumbar spine neutral. Shoulders aligned over hips and ankles.
➡️Push through your roller onto the wall and maintain this gentle pressure as you roll up the wall and then back.
➡️Avoid shrugging your shoulders, arching your back or popping your ribs
➡️Breath consistently!
👉You should feel the muscles between the shoulder blades working.
➡️Repeat x15, 2-3 sets.
➡️Share will someone who needs this exercise or save for later.
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#shoulderstability #shoulderworkout #scapularstability #shoulderblades #foamrollerexercises #physiopilates #exercisetips #onlinephysio #onlineexerciseclasses #exerciseathome #painfreemovement

HIP HINGE For both beginners and athletes the hip

HIP HINGE
For both beginners and athletes the hip hinge is one of the most fundamental movement patterns.
✅It refers to your ability to bend from the hips whilst maintaining your neutral lumbar spine.
✅Mastering the hip hinge is a skill!
👉Why?
Because it is a movement that you (should) perform every day.
➡️When you bend over to pick up your child, the wet towel from the floor or lifting boxes when you are moving house.
➡️It’s also important for squats and deadlifts.
✅If you bend from the hips for the first 30 degrees of these essential daily activities you will be bio mechanically more efficient and place less strain and perhaps minimise pain through the lower back.
😩Many people however have difficulty figuring out how to hinge correctly.
➡️As a Physio I teach clients how to find their neutral lumbar spine in supine, sitting and standing.
➡️We then progress to maintaining that neutral position whilst using the upper & lower body.
➡️Then you need to practice exercising in a static hinged position, maintaining your neutral spine (we call this a “forward lean” - pictured above).
➡️The final stage is making the hinge dynamic as in squats and deadlifts.
➡️Want to know more about neutral lumbar spine or how to progress exercises?
➡️Follow us or check out the latest blog post - all about neutral spine- link to blog in the bio- or head to the website.
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#hiphinge #hiphingemechanics #hiphinges #foamrollerpilates #foamrollerexercises #foamrollerfriday #backpainexercises #backpainrelief #exercisetutorial #physioexercises #onlinephysio #neutralspine #easepain #movebetter

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