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How to Build Strong Shoulders

How to Build Strong Shoulders – Part 1
 

When building up your shoulder strength it is important to focus on the smaller muscle groups. Banded Face Pulls are effective exercises to do just this by helping to develop strong scapular & rotator cuff muscles. Check out our video and look to incorporate these exercises into your warm up/recovery programme.

 

 

By |November 11th, 2015|Uncategorized|0 Comments

Struggling to get into a Deep Squat?

How to Release your Abductors
 

Are you struggling with attaining that deep squat or find yourself compromising your back to get there?Following on from last week’s video on Groin/Hamstring release, we demonstrate an effective technique to loosen out the Adductor muscle. The Adductors are those muscles situated on the inside of your thighs. If you find that your lower back rounds out at the bottom of a squat or if you experience knee pain, take a look at our video and try it out yourself. As always if there are any video instructions you want to see, let us know!

 

By |October 30th, 2015|Stretches|0 Comments

Dublin Marathon Tips | Physio Kinetics

 

1) Preparation:

Hopefully, you have all put in the time building up the volume steadily over the past few months, to allow your muscles and tendons accommodate to the increased stress caused by long distance running (especially all you first timers!) A good balance of strength training and graduated increases in distance running, plus working on your running technique, is the best way to prepare for long distance events, and this may be something to bear in mind as you embark on future events. However, at this point the work is done, and it’s important not to try out anything new on the day (new runners, new running style, trying to significantly reduce your estimated time unless you have specifically trained for that!). Make a plan for the race thats realistic, and enjoy the event!

 

2) Warming Up

As with all forms of exercise, a good warm up is essential. Ensure you have sufficiently warmed up pre run. Before your run you should warm your muscles/joints by jogging and performing a dynamic warm up, and incorporating dynamically stretching/mobility work into this. Jogging, calf raises, lunges, mountain climbers and squats are a good example of some basic warm up exercises you can use pre race.

 

3) Cooling Down

After your run, finish with static stretches to relax and lengthen those overloaded muscles. Calf, Quads, Hamstrings and Hip stretches should be the primary focus. All stretches should be held for at least 30 seconds. Relax into the stretches, and don’t force it.

 

4) Foam Rolling

Pick up a Foam Roller and work on releasing tightness in your lower limb pre & post race. A downloadable Foam Rolling document is available on our website homepage here www.physiokinetics.ie.

 

 

 

5) Fuel

Eat a carbohydrate-protein based meal an hour before […]

By |October 25th, 2015|Uncategorized|0 Comments

Hamstring & Groin Release

How to release your Groin & Hamstrings
 

Our hamstrings and groin can get tight from activities such as running but why does it affect performance and how can we fix it? Tight hamstrings can create a downward pull on your pelvis, which can lead to dysfunction of your Hip, Sacroiliac and Lumbar spinal joints. Furthermore hamstring tightness can lead to dysfunction between your thigh bone and knee cap as well as excess pressure on the patellar tendon. All of the aforementioned can lead to a drop in your performance and ultimately injury so it is wise to work on any tightness you may be feeling in the Hamstring muscle. Below is a video showing you how to release your hamstring and groin muscles.

 

 

By |October 19th, 2015|Stretches|0 Comments

Posture for Performance

 Posture for Performance
 

by Maria Kehoe PhD, BSc, MISCP, Chartered Physiotherapist & Sara Tucker PhD, Dip. YTTC, YTI, DIYI, Yoga Instructor and Therapist
In this blog, we take a look at what constitutes good posture, how it can impact your body and what improving your posture could do for your CrossFit workouts. We have created an evidence based infographic to explain why posture may be important for your body and we’ve included an excellent short Ted-Ed video that succinctly highlights the importance of posture in everyday life and how to find good posture in your body.
Posture is the characteristic way in which a person holds their body when sitting or standing (Oxford, 2015). There is an intuitive agreement among most exercise and movement professionals, that posture is important. Good posture often conjures an image of a rod-like back and puffed, military chest. However, good posture is best attained through a balanced, active stance, not through tension. There is no one “good posture”, as body position depends on the individual, the environment, and the task, but there are some basic principles that we can all work on to bring out bodies into a more natural alignment for improved functioning of the body’s systems.

The above infographic highlights how gradually building better posture through frequent attention and practice can help improve:
Thinking, emotion and mood

Posture may convey many non-verbal cues such as emotion and mood (Gellman, 1990; Thrasher et al., 2011). Sitting more upright or adopting high power poses may improve positive cognitive processes including recalling positive life experiences and physiological changes, such as increasing testosterone levels (Michalak et al., 2014).
Lung volumes, oxygen saturation in the blood, lymphatic drainage and  work of the heart
These systems are fundamental to wellbeing. The heart and lungs […]

By |October 8th, 2015|Uncategorized|0 Comments

Chest Stretch

Chest Stretch
Are you struggling with tight pectoral muscles, poor posture, or are having trouble with overhead movements? If so this simple chest stretch is for you. Use different angles to get a better stretch on hone in on tight areas.
 

By |October 2nd, 2015|Stretches|0 Comments

Stand up for your health – structured exercise alone may not be enough!

Stand up for your health – structured exercise alone may not be enough!
At Physio Kinetics, we aim to guide and empower you to achieve optimal health and performance for you and your family. Dr. Maria Kehoe is our resident blogger. She is a Chartered Physiotherapist (PhD. BSc. Physiotherapy, MISCP) who was awarded a Doctorate in Philosophy in Physiotherapy and Exercise in Multiple Sclerosis from the University of Limerick in 2011. She specialises in exercise prescription for special populations for example people with neurological and other chronic conditions. She will occasionally update this blog, bridging the latest scientific evidence in health and performance with practical application. This blog is for information purposes only and should not be taken as medical advice. For a tailored assessment of your physical health and wellbeing, contact us at Physio Kinetics or contact your General Practitioner.
We welcome your suggestions and ideas and hope to occasionally bring you some expert guest bloggers on topics we feel are important to guide you on the journey to be in your best physical and mental shape. This week, the first topic is on time spent sitting.
“A rolling stone gathers no moss”
Time spent sitting is associated with poorer health outcomes independent of physical activity or structured exercise (Patal et al. 2010). That means even, if you spend time working out or in the gym but sit for a large proportion of the day, there is an increased risk of dying from heart disease, high cholesterol, type 2 diabetes, cancer and other chronic conditions (Healy et al. 2012).
The earliest images of chairs originate from approximately the sixth century. In the sixteenth century the chair became commonly used. However, the link between worsening health outcomes and […]

By |February 8th, 2015|Uncategorized|0 Comments

AK Shoulder Mobility 1

By |November 21st, 2012|Uncategorized|0 Comments

Field Athlete Update

Just updating you all on the Crossfit Dublin “Field athlete program”. What originally started as a 3 month program in May, has developed into an ongoing class that has been running since then. We are now adding in extra classes which may be of interest to some of you, or someone you know.

The “Field athlete” program Runs 2 evenings per week, at 7.30 pm on Monday & Wednesday evenings. However we are now adding in the additional option to attend 2 extra CrossFit classes for those who want more. These additional classes can be attended on Thursday evening (7.30 pm class only), and or sat morning. (please note, to attend the regular crossfit classes, you will need to have completed a minimum of 2 months field athlete training, to make sure you have all the prerequisite skills covered)

The monthly subscription fee for the Monday and Wednesday “field athlete program” is €95 per month

For those who want the extra Thursday evening (7.30) or Saturday morning option, the fee will be €135 per month.

For further information please don’t hesitate to contact me by email reply.
albert@Crossfitdublin.ie

Please feel free to forward this onto anyone you think may be interested in attending or getting involved

Some additional information is highlighted below.

Regards,
Albert

About the program:

CrossFit Dublin Field Athlete is a strength and conditioning program specifically designed for the athlete who has a chosen “sport” other than CrossFit, but who is keen to improve their  overall fitness with a view to enhancing their sporting performance.

The program makes use of functional movements, performed at high intensity to extract the maximal response from the athlete. Athletes engaged in sports such as rugby, soccer, hockey, Gaelic games, triathlon, mountain biking etc realize that these games are played at high intensity. CrossFit Dublin understands the demands placed on players during these games. […]

By |November 12th, 2012|Uncategorized|0 Comments

Senior Strength Program Announcement

Dec , Noel P and Noel M from the senior strength program

Senior Strength Program Announcement
For the past 3 months I have been piloting a programme here at Crossfit Dublin Blackrock  – for men aged in their 50′s 60′s and 70′s. Due to its success, we are now opening the group up to new members.

Programme description:
The programme is specifically designed to improve the strength, flexibility and cardiovascular capacity of participants. As a Chartered Physiotherapist, I am knowledgeable of the training needs of the group, and this is reflected in the tailored programming. There is also a focus on healthy eating and lifestyle improvement.

The group has been a great success thus far, with participants achieving weight loss, diet improvement and gains in strength, mobility, vitality and performance. One participant has even dropped a shot on his golf handicap for the first time ion 10 years!!) and another is well on  his way to winning golfer of the year in a well known southside golf club.

The group runs on Monday, Wednesday and Friday mornings at 7.30am in Crossfit Dublin Blackrock

So if there is a man in your life that fits this age profile, who you think could do with getting into better shape, please contact me by email albert@crossfitdublin.ie

Regards,
Albert

 

By |October 30th, 2012|Uncategorized|0 Comments