• Dynamic Single-leg Balance On A Bosu Ball
• Pistol Squats (From Chair Height)
• Pistol Squat And Pass/Catch
• Upper Back Foam Rolling
• Cat Cow Stretch
• Thread the Needle

Dynamic Single-leg Balance On a Bosu Ball

Challenge your single leg balance – important for running, sidestepping and passing a ball.

Stand in the centre of the Bosu ball on one leg, or simply stand on one leg. Extend your non-standing leg forwards and then back to centre, sideways and then back to centre, and behind you and back to centre to challenge your stability.

Tips – control both the glutes and quadriceps muscles to achieve functional strength and stability in the lower limbs – keep the pelvis straight and still, increasing the activation in the target muscle groups – don’t let the hips drop to either side, keeping them level is essential in maintaining control and muscle activation.

Perform this exercise for 30-second intervals, progressing up to a few minutes as your balance improves.

Pistol Squats (From Chair Height)

Functionally strengthen the quadriceps and gluteal muscles – essential for explosiveness in the lower limbs.

Use a regular size chair for this exercise, hold your hands out in front, lift one leg off the ground and stand up by leaning forward. Control through the hips and knees until standing. Slowly lower back down onto the chair, again controlling through the hips and knees.

Tips – don’t allow your knee to collapse inward as this decreases the activation of the quadriceps and gluteal muscles.

Start with 10 repetitions for 3 sets, progressing to more repetitions as your lower limb strength improves.

Pistol Squat and Pass/Catch

Challenge your leg strength with the added challenge of passing and catching a ball, putting your stability to the test.

Start by performing a pistol squat at a right angle to a wall (a few meters away) – hold a ball in front of you, lift one leg off the ground and stand up by leaning forward. Control through the hips and knees until standing. Rotate your body sideways throwing the ball into the wall and catching it upon return. Lower yourself back down slowly keeping control through your glutes and quadriceps.

Tips – don’t allow your knee to collapse inward as this decreases the activation of the quadriceps and gluteal muscles.

Perform between 8-12 repetitions for 3 sets, progressing the number of reps and sets to continue challenging your dynamic stability.

Upper Back Foam Rolling

Stiffness in the neck, shoulder or upper back?

Many individuals experience some form of neck, shoulder or upper back stiffness during some stage of their life. Common reasons can include prolonged periods of sitting with a desk job, prolonged texting with phone use, poor work ergonomic setup and poor posture
Foam rolling is a self-myofascial release technique that can help to increase range of motion and restore flexibility to the muscle/fascia, improve blood flow and circulation to the tissues to assist with healing and alleviate joint stiffness and improve segmental mobility in the spine –
Give this thoracic foam rolling exercise a go to help improve your upper back flexibility and mobility! 

Key Tips:
– Lie on back with a foam roller positioned underneath the shoulder blades
Support hands behind head, Bend both knees and position feet flat on the ground.
– Tighten the core and lift bottom off the ground.
– Slowly roll up and down along the length of the roller targeting between the shoulders and mid-back region.
– Inhale as you roll up. Exhale as you roll down.
– 10 Repetitions, 3 Sets or 30 Second intervals.

Cat Cow Stretch

Neck or back pain? Back stiffness?

Here’s another great exercise for anybody experiencing mid-back stiffness. This can help improve the mobility and flexibility in the spine and reduce the buildup of load and stress through the joints, discs and muscles which can be closely linked to neck and back pain! 

Did you know that taking some time out of your busy day to get moving or stretch out has shown great benefit in maintaining a healthy spine? As we are constantly exposed to daily stressors of life – whether it involves prolonged sitting which compresses our spine, repetitive loading through lifting/manual handling or poor posture which puts abnormal stress on our tissues – exercising has been shown to improve circulation to the discs, improve oxygenation to the tissues and alleviate stiffness and improve mobility to the joints.
Try to challenge yourself and get yourself up and moving every 2hrs!
Key Tips:
Setup: 4 point kneel position.
– Kneel on an exercise mat positioning knees directly underneath the hips, hands shoulder-width apart underneath the shoulders.
– Find the neutral spinal position by squeezing and retracting the shoulder blades together, pull up and tighten through the abdominal area (AVOID sagging/arching of the back).
– Cow Pose (Downward): Slowly inhale and let the abdominal and chest slowly sag down towards the floor whilst letting your pelvis and neck extend up.
– Cat Pose (Upward): Slowly exhale and lift through your sternum rounding and arching your mid back whilst tucking in your pelvis and neck.
– Repeat 10 repetitions 3 sets

Thread the Needle

Calling out to all office workers/individuals working from home ‼️ Have you been experiencing any niggles or flare ups in your neck, shoulder or lower back?

With an increasing number of people working from home recently, more time has been spent sitting in front of the computer, inevitably leading to increased niggles and flare ups of the neck, shoulder and lower back conditions.
Did you know that having an appropriate work from home setup is extremely important to help reduce stress on joints, muscles and your spine? This can minimise unnecessary stress and injury due to bad posture.
Take some time out of your busy day to try this effective thoracic mobility exercise which helps to stretch and open up the neck, shoulder and chest and also alleviates tension in the upper back.
Key Tips:
Setup: 4 point kneel position
– Kneel on an exercise mat: Position knees directly underneath the hips, Position hands directly underneath the shoulders
– Find the neutral spinal position: Squeeze and retract the shoulder blades together, Draw tummy in and tighten through the abdominal area (AVOID sagging/arching of the back).
– Place back of palm on a foam roller.
– Exhale and slide arm underneath the body rotating the spine and bringing shoulders down towards the floor.
– Inhale and gently let arm slide out returning back to the neutral 4 point kneel position.
– 10 Repetitions 3 Sets Repeat on left & right side.