Mat Pilates Exercises to Try at Home!

by (Osteopath & Clinical Pilates Instructor)

Mat Pilates is well known form of exercise and is commonly used as a beginner level for new clients wishing to try Pilates. The focus of mat Pilates is to establish the body’s core or ‘powerhouse’ as creator Joseph Pilates would have called it. The ‘Powerhouse’ refers to the muscles of the pelvic floor, lower back, hips, glutes and abdomen. Establishing control and strength in these muscles is the function of Pilates.

Below are some examples of Mat Pilates exercises that can be completed at home. Please make sure you have medical clearance before trying any new exercises at home.

pilates 100s BrookePilates 100’s-

Start lying on your back. Roll the head and shoulder up off the mat and engage the core. Leg should be lifted off the mat also and held long in front of the body or in table top (bent) position as an alternative.

The arms should be held to the side of the body held out straight and long. In a controlled manner, the arms should beat up and down while taking five short breaths in and five short breaths out.

The focus of this exercise should be on keep the body still and controlled while the arms … read more »

Khoa Pham

by (Physiotherapist)

Khoa is a physiotherapist and clinical Pilates instructor at Stay Tuned Sports Medicine Elwood. He completed his Doctor of Physiotherapy at the University of Melbourne and since then has developed a passion for helping people get back to their best the quickest, and most complete way possible. Having also completed a Science degree, he understands the importance of ensuring his treatments are all evidence based and tailored to his patients. Currently, he is also working at community health centres in Melton and Bacchus Marsh, and he is the head physiotherapist at the Yarraville-Seddon Eagles Football Club.

Outside of work, he enjoys boxing, surfing, and watching sports (AFL, NBA, NFL). He has also recently picked up playing basketball and is currently working hard on his 3-point game.

“Every Body Deserves to Feel Good”read more »

Michelle Lam

by (Physiotherapist and Clinical Pilates Instructor)

Michelle graduated from La Trobe University and has since furthered her skill equipment based Clinical Pilates extensively. She has worked with various amateur league football and soccer teams throughout Victoria and loves treating back and neck pain, sports injuries and post-operative exercise rehabilitation. Michelle is passionate about combining manual therapy techniques in conjunction with active rehabilitation for long term results. Outside of work, Michelle enjoys riding her bike and visiting beaches across the world.

“Every Body Deserves to Feel Good”read more »

Fiona Tydde

by (Physiotherapist & Clinical Pilates Instructor)

Fiona grew up on the sunny shores of Perth where she completed a Bachelor of Science (Physiotherapy) at Curtin University. After graduating in 2010 she moved to Melbourne and completed further qualifications in Clinical Pilates with Dance Medicine Australia as well as Sports and Spinal Dry Needling.

Fiona has worked in private practices across Australia and the UK. She has treated a wide range of Musculoskeletal, Sports and Spinal injuries and has a special interest in women health such as pre and post natal conditions, especially since the birth of her own little boy!

Fiona takes a holistic and personalised approach with every patient and truly believes in the importance of functional rehabilitation for long term results. Fiona strives to help you achieve your goals as quickly as possible. 

In her spare time Fiona enjoys spending time with her young family, yoga and running – she even completed the Paris marathon in 2015!

Fiona works as a Physiotherapist & Group Exercise Rehab Instructor at our Elwood clinic.read more »

Sophie Fletcher

by (Osteopath & Exercise Scientist)

Sophie graduated from the Australian Ballet School with an Advanced Diploma of Dance in 2003. During her training she received several scholarships and awards both for achievements in dance and academic excellence.

On graduating she joined The Australian Ballet performing with the company for the next 4 years. She travelled extensively overseas with the company and was also awarded a travel scholarship in 2005 which enabled her to take classes with major American ballet companies including New York City Ballet, Houston Ballet, San Francisco Ballet and Pacific Northwest Ballet in Seattle. In 2008 Sophie joined the West Australian Ballet as a guest artist and remained there for the next 2 years performing in many critically acclaimed productions. She then joined the Czech National Ballet at the invitation of the director Petr Zuska and performed many notable classical and contemporary roles. Most recently Sophie appeared as Princess Aurora in Prague Festival Ballet’s Sleeping Beauty during its tour of Germany.

Sophie’s connection to pilates began at age 11 as an adjunct to her ballet training and she continued to practise it regularly throughout her career. Sophie is convinced pilates helped her to stay injury free during her career by building a strong, … read more »

The Full Body Breath – Exercise and Benefits to your Health

by (Osteopath & Exercise Scientist)

Breathing should involve the whole body, particularly the abdominal and thoracic cavities, but it is not uncommon for people, especially with chronic health issues, to not breathe efficiently using the correct body mechanics, often using some parts of the body whilst not using others.

The diaphragm, situated between the thoracic and abdominal cavities, is a key structure involved in breathing.  It has connections internally through the fascia above the base of the skull and can influence head and neck function (and help clear the mind and head).  It has a link to the neck through its nerve supply.  When functioning efficiently, it helps promote healthy spinal and organ movement and the flow of lymphatic/fluid from/to all areas of the body.

It is your internal personal masseur for your internal organs because when it ascends and descends throughout its range, it supports and massages structures above and below, contributing to healthy heart, lung and digestive function and also through pressure gradients between the thoracic cage and abdomen and (when coordinated with synchronous sacral rocking) will also influence urinary and reproductive organ function.  If the diaphragm moves several centimeters (and contributes also to a few millimeters of sacral rocking movement) with every … read more »

Kate Wines

by (Osteopath)

Dr Kate Wines is a highly motivated Osteopath and Personal Trainer with a great deal of personal experience in sport and exercise rehabilitation. She holds certificates III and IV in Fitness and Personal Training as well as her Masters in Health Science (Osteo) having studied, ‘The cause and occupational risk factors associated with lower back injuries to the Victorian Police Force’.

Following her masters study, Kate was employed by Victoria Police as an Injury Management Consultant, which she continues to perform. Kate also looks after workplace injuries through our Occupational Restoration Program.

In more recent times, Kate studied a post graduate certificate in Manual therapy for Infants, now having a further interest in children, being a mother herself.

Dr Wines also understands the needs of all levels of athletes and those of us trying to get fit, having played ‘A’ grade softball for over 10 years, working with the Tasmanian Cricket Team and Victorian Softball Team, and her work as a personal trainer. She is well placed to help you recover quickly from your injury or to assist you in becoming your personal best.read more »

Paul Hermann

by (Osteopath & Exercise Scientist)

Paul is the Director of Stay Tuned Sports Medicine and Stay Tuned Corporate Health and works as an Osteopath and Exercise Scientist from his clinics in Melbourne. He has worked in the Health and Fitness industry since 1992 as a Personal Trainer and Exercise Scientist.

Paul completed his Masters in Osteopathy studying the ‘Effectiveness of Swiss Ball Training on Lower Back Stability’ and is the author of the popular book ‘Effective Swiss Ball Training’. He has also completed a Masters in Exercise Science (Strength and Conditioning).

Paul regularly writes Health and Fitness related articles and often travels internationally to lecture and look after a variety of elite athletes and teams.

Paul continues to lecture in Exercise Science and Rehabilitation at RMIT and Victoria Universities in Melbourne, and is a regular presenter at conferences in Australia and overseas. He has been an elite amateur athlete himself and recently has found love in the sport of Beach Volleyball.read more »

Back Breaking News for Cricket Players

by (Osteopath & Exercise Scientist)

Lower back pain in cricket… what should I look out for?

Lower back pain is a common problem in cricketers due to the demands on the spine from bowling, batting and fielding. Pain caused by spinal structures may be experienced as sharp or dull pain in the back, buttock or legs. Pain intensity may be mild, moderate or severe. When the spinal cord or spinal nerves are implicated nerve pain may also be experienced. Injury can be caused by acute trauma or by repetitive stress over time.

There are many different pain producing structures in the spine including bones, joints, muscles, ligaments, discs and neural tissue. This article will take a closer look at vertebral stress injuries to help you understand what they are, how this injury would implicate your cricket and how to address risk factors to prevent such an injury.

What is a vertebral stress injury? And what does it mean for me and my cricket?

Back PainVertebral stress injuries are caused by repetitive loading to the boney (vertebral) structures in the spine they result from a failing of the vertebral arch. If stress injuries develop on both sides of the vertebra then this can cause an unstable segment … read more »