Exercise Classes

SORT YOUR SPINE OUT

A class designed particularly for those of us who have back, neck and hip pain. Statistics suggest that up to 90% of people will suffer from lower back at some stage in our lives, and often the causes of the problem lie in weakness or tightness of our muscles, poor co-ordination and balance.

In this class we offer a lot of education about how your muscle system works and how you can get the best protection and performance from it. We teach you the latest ways of improving muscle strength (including the abdominals, buttocks and back muscles), and some new ways of improving your flexibility,

“SORT YOUR SPINE OUT” EXERCISE CLASSES:

Four 1 hour classes spread over 4 weeks

Content includes:

stretching for your spine and legs
self massage techniques using the Trigger Ball
strengthening exercises for the 4 different abdominal muscles, 2 major buttock muscles, deep spinal muscles, and the latest ways of improving your own lower back “muscle slings”
motor pattern retraining
balance and co-ordination drills relevant to spinal health

MAKE THE MOST OF YOUR MILEAGE - THE BASCIS FOR WALKING:

This class offers a program of stretching and strengthening for fluid walking. Why is this important? Because walking is our natural means for getting from A to B, with most of us taking at least 6000 steps every day (and these figures are for sedentary people, so if you work-out you will take many more steps than this!). If your body has a problem during walking (such as weakness in the spine or stiffness in the legs), the thousands of steps taken daily can actually cause problems due to the repetitive strains. And most of the time we are often unaware that the walking problems are actually a major cause of our aches and pains!

Poor walking patterns result from poor movement control, muscle weakness and tightness, and lack of fine coordination. It may begin in one body region, lead to compensatory patterns and spread through the whole skeletal system. Walking becomes less efficient and requires greater effort, and various body regions become strained. Most commonly these are the knees, hips and back. Eventually pain and strain will occur as joints and muscle become overloaded during the thousands of steps we each take daily.

Maintenance of a smooth and free walking pattern requires ongoing flexibility and strength in specific regions of the body. Much like servicing your car, it is important to keep your musculoskeletal system running smoothly. This class offers you the chance to do just that.

The staff at Red Hill Physiotherapy and Sports Injury Centre are experts at walking analysis and the management of faulty patterns. The “Make the Most of Your Mileage” exercise classes have been designed to improve the specific flexibility and strength issues required for a stress free and fluid gait pattern.

“MAKE THE MOST OF YOUR MILEAGE” EXERCISE CLASSES:

Four 1 hour classes spread over 4 weeks.

Content includes:

stretching for hips and lower limbs
strengthening of abdominals, buttocks, knees and ankles
balance and coordination drills using the Swiss ball and other devices
first aid strategies including self taping and self massage using the Trigger Ball.(This aspect is particularly for hikers).

PUT SOME BOUNCE IN YOUR LIFE.

SWISS BALL CLASSES (BEGINNERS & ADVANCED CLASSES)

There are many ways to strengthen your spine and improve flexibility. Currently one of the most popular and effective ways to do this is by using the Swiss Ball, a giant inflated ball that can help to improve balance, co-ordination, strength and posture.

One of the unique things about the Swiss Ball is that it is a lot of fun to use! People of all ages seem to enjoy the challenge of keeping their balance and correct spinal alignment whilst working out.

By staying well aligned and balanced and having fun at the same time, you are subconsciously training the motor systems of the brain and body to maintain better muscle tone and posture. This is a major factor in reducing pain in the spine, hips, knees, ankles and shoulders. Now you can treat the causes of your pains and have fun at the same time!

Our staff are highly experienced in using the Swiss Ball and will expertly guide you how to correctly and safely use the ball improve your health. We offer an expert level of instruction in the form of a BEGINNERS CLASS and an ADVANCED CLASS.

“PUT SOME BOUNCE IN YOUR LIFE” EXERCISE CLASSES