The most up to date, evidence based info
in the fields of orthopaedic rehabilitation, strength training and women's health
Here's how to look after your feet to have a strong core
Our feet are connected to our pelvic floor and deep abdominals, through a fascial line that runs under the arch of the foot.
Our feet also are responsible for distributing the force from the ground...
3 great stretches for long walks with the pram
Walking is great if your bub is happy in the pram (mine was not!).
The pros:
It’s outside, in the fresh air and natural light.
It’s a change of scenery, a chance to get out...
Back Pain? See if this tiny muscle is working correctly.
The multifidus muscles are tiny stabilisers that work at each segment of the spine. They are part of the 'deep' muscles of the spine.
Just like in our abdominals, it's essential that...
There are 2 sets of ‘abs’ in our bodies. Chances are you’re working the wrong ones (especially if you’ve ever had a baby).
Given how long we’ve all being working our abs for, you’d think we’d all have flat stomachs, be free of back pain, and never leak when we sneeze, right?
But the percentage...
WHERE TO START WITH THE “CORE” – A BRIEF GUIDE TO THE LAYERS AND WHAT TO DO WITH THEM
The core can be pretty complicated. There’s a lot more to it than just this little post.
But I’m not going to go into everything here and now. Not everyone...
Has our stance on body image regressed? What's the impact on our little girls?
I found this T shirt the other day – from the late 90’s – and as warm and fuzzy as the nostalgia was, I kinda started to panic.
It was this aqua...
THE ALKALISING GREEN JUICE RECIPE THAT GIVES YOU AN INSTANT ENERGY BOOST
Spring and daylight savings time bring sunshine, fresh fruit, yummy seasonal produce and .. juices and smoothies.
Even though I have probably tried hundreds of different juices and...
Leak when you sneeze? You could be making this common mistake with your pelvic floor...
“Oh I have to cross my legs and clench every time I’m about to sneeze.” She laughed - half comedically, half self consciously. This was our first appointment together.
I nodded...
Why crunches are a waste of time - and what to do instead
Crunches essentially target one core muscle – the rectus abdominis – by flexing the trunk in what is basically an ‘isolation’ exercise.
The rectus abdominis (RA) is a...
3 simple exercises that stimulate the lymphatic system
The lymphatic (immune) system has a number of vessels that run around the body (similiar to veins and arteries).
The lymphatic vessels (in green,...
Author
Kristy Ahale
Clinical Exercise Therapist
For all things movement related: exercise rehab, fitness and strength, and of course: pre and post natal.
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