Wellness Embodied Blog

We often put all our effort into training. Increasing distance, decreasing time, more intensity, faster splits. But how much effort are you putting into recovery? In fact, some research points to your ability to recover as just as important as your ability to train. If you don’t recover optimally, you are starting behind the 8 ball with your next training session. When we run / swim / walk / lift / exercise there is a response at the tissue level and at the system level. Micro-trauma to muscle tissue, buildup of waste products, decreased circulation, increased muscle tension, nervous system

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We have all heard of ‘core stability’. Perhaps a term that is now overused and brings up images of planks and balancing on exercise balls. The stability of the ‘core’ is very important, however what is less targeted but just as important is stability at our joints. The body always has a want and need for stability at its joints, proximally (hips and shoulders) more than distally (knees and elbows) because if you don’t have control at the hips and shoulders, you are fighting a losing battle trying to stabilise the distal joints. Muscular control is a crucial component of

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We recently had Alex in for a Total Care Embodied assessment, as she decided she wanted to run her local 10km, but didn’t really know where to start… but we did! From the ground up! We assessed her: Feet (TICK) Calves – left calf was tight, preventing full ankle range (stretches prescribed) Knees – (R) knee had a mild valgus drift (glute strengthening) Hips – (R) glute mildly delayed firing pattern, hip lacking terminal extension (glute strengthening, hip flexor stretches) Back – TICK Neck – TICK Alex had rolled her (L) ankle 12 months prior and never really rehabilitated it,

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When your nerves are sensitive to normal movement it is referred to as ‘neural sensitivity’. Nerves usually like movement, however when they are sensitised due to injury, they don’t, and this can cause muscles to tighten and stop you from stretching them. Nerve tension can be accompanied by sensations such as pins and needles, burning and numbness. It is important to treat the muscles and joints around the nerve to promote neural mobility. In addition, nerve mobilisation techniques can gradually desensitise the nerve and get them moving again. Happy nerves don’t cause pain!

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Do you brush your teeth every day?… why not brush your joints? Controlled Articular Rotations (CARs) promote joint hygiene and longevity. CARs are defined as ‘active, rotational movements at the outer limits of articular motion’.’ These movements help to maintain joint health, identify movement limitations and can also act as a ‘warm-up’ for the neuromechanical interplay that is joint movement. An element of the Functional Range Conditioning system developed by Dr. Andreo Spina, CARs help to: Maintain range of motion Increase the health and longevity of your joints Act as a screening process Assist the rehabilitation process We have all

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