Category: Core Exercises

Entegra Health | Remedial Massage Melbourne

Push-Ups

push-ups

At Entegra Health, common upper thoracic (back) tension occurs due to many factors. Lifestyle (activity levels and sleeping patterns), occupational (sit/stand desk set-up) and posture (compensation patterns our bodies create over time) all contribute to our condition. Ideal management involves adequate exercise, stretching and strengthening of major muscles groups to adequately support our skeletal structure and prevent injury.

Strengthening for Stabilisation and Support:

push-upsStrengthening the muscles of the upper back, chest, arm and shoulder muscles reduces potential for soft tissue injuries, supports stabilisation of the neck, scapula/shoulder and improves overall posture. Many examples of effective strengthening exercises include those that require very little equipment, such as those using your own body weight.

Push-Ups Instructions:

  1. Begin on all fours (hands and knees) on the floor, positioning your hands a little wider than your shoulders.
  1. Push your knees up so that you’re resting on your hands and toes. Keep your abdominals engaged (tensed), making sure your body is in a straight line from the head to the heels.
  1. Bend the elbows and lower your body onto the floor, until your elbows are at roughly 90 degrees.
  1. Push back up to start and repeat for one to three sets of 10 to 16 reps.

Modification Option:

If a full push-up is too difficult or uncomfortable, drop to your knees to reduce both the impact on joints and body weight until your strength and capability increases.

Note: If you experience pain or discomfort at any point, stop immediately, and see a GP.

Enquiries

For further information regarding Remedial Massage or other treatment options, please contact us via email. Access to free online resources including our stretch and strength exercise video library resources can also be found on our website.

Entegra Health
Massage Melbourne
Push-Ups

Superman Exercise

superman exercise

At Entegra Health, Parkville, a common area of muscular concern is lower back pain. Whilst lower back pain often involves a variety of factors and muscles contributing to dysfunction; the primary muscles predominantly involved are: the Quadratus Lumborum (QL), Piriformis (Gluteal muscles), Iliopsoas (Hip Flexors), Hamstrings and Adductors.  

What Are the Symptoms of Lower Back Pain?

superman exerciseSymptoms commonly present with lower back tension may include pain in the lower back, and/or reduced range of motion in side-to-side actions. Other common symptoms associated with acute lumbar tension and/or pain may include difficulty with daily tasks including standing from a sitting position, reaching over/forward, and/or getting dressed.

Strengthening | Superman Exercise

Strengthening the glute, QL, hamstring and abdominal muscles is important to effectively support stabilization of the pelvis, hips and lower back. Examples of gentle exercises to effectively strengthen these muscles and consequently increase stabilization (thereby reducing lower back pain), includes Superman’s and Bridges.

 

Superman Exercise Instructions:

  1. Lie on your stomach with your arms extended in front of you and your legs long.
  2. Lift your hands and feet off the ground simultaneously until you feel a mild contraction in your lower back.
  3. Engage your core muscles by slightly lifting your stomach off the floor. Reach as far away from yourself as possible with your hands and feet. 
  4. Be sure to look at the floor during this exercise to avoid neck strain.
  5. Hold for two seconds.
  6. Return to starting position. Repeat 10 times, building to three sets of 10.

Bridge Instructions

  1. Lie on a mat on the floor with hands at your sides, knees bent.
  2. Lift the hips off the floor until your body is in a straight line from the knees to your head.
  3. Try not to hyperextend your back. Only lift the pelvis until your hips are straight.
  4. Hold briefly after lifting and lower the hips, repeating for one to three sets of 10 reps.

Note: If pain is experienced during any point of these exercises, stop immediately and seek medical advice.

 

Chronic Lower Back Pain Management:

Effective management of chronic lower back pain requires careful implementation of appropriate and regular stretching, strengthening and Remedial Massage and/or Myotherapy treatment to release tension around surrounding muscular tissue.

 

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne

Abdominal Strength (Plank Exercise)

plank exercise

Did you know that a strong core can reduce stress on the joints and assist you to achieve better posture? Strengthening the core is important to effectively stabilise, balance, and provide the body with the necessary support for most every day activities. 

Core strength is also the basis for all co-ordinated and powerful, active movements. 

What Are the Symptoms of Weak Abdominal Muscles?

plank exerciseSigns of weak core muscles include lower back tension due to compensation, pain in the lower back, and/or reduced range of motion in side-side, or reaching actions. If left unchecked, this may progress to acute lumbar tension and/or pain including difficulty with daily tasks such as standing from a sitting position, and/or getting dressed.

Strengthening | Plank Exercise

Strengthening the abdominal muscles is highly important for stabilisation of the hips, lower back and overall posture. A plank is an excellent example of an exercise which effectively strengthens your full body, while targeting core muscles. An additional benefit of increased abdominal support, is increased lower back support and reduced pain.   

Plank Instructions

  1. Find an area where you can extend your whole body length. Using an exercise mat will all also provide enough padding for you to be comfortable on the floor.
  2. Begin on all fours, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
  3. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and engaged, and your body in a straight line (a neutral spine) from ears to toes without sagging or bending. 
  4. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
  5. Hold this position for 10 – 30 seconds. Release to floor.
  6. Over time work up to 30, 45, or 60 seconds, for a maximum of two minutes.

Note: If pain is experienced during these exercises, stop immediately and seek medical advice. 

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Remedial Massage Melbourne