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Improve your strength training FREE*

SKU: REIMP02A

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* Yes, it's free. You still have to do the work though. We'll let you know when we discover a pill. How good would that be :)

Download the 2-page pdf on the "whys and what-helps"to improve your strength training. The pages include release and strengthening exercises to complement your health professional's advice.

Print as many as you like for yourself or your clients. 

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Warm up

Research and practice has changed what we do to warm up our body before a tough session. Don’t overdo any stretching or release of muscles that will be needed to work hard during your session. Increasing a muscle’s range of motion can also reduce its power. In general, we want to gently release muscles that are tight so we can start the session with better posture and joint range of motion. Starting a strength session with the body in better alignment allows you to lift with better form, leading to optimal strengthening through better movement patterns, leading to better overall strength and muscle gains.

Recovery

Strength work can leave us particularly susceptible to delayed onset muscle soreness (DOMS) and other aches. The quicker we can recover, the harder we can go next session (and the more we can enjoy it). This leads to greater improvements in your performance. Treat the muscles you have just worked to return them to their full range of motion. Choose to release the muscles you have worked in that session. Consider also looking at the muscles that supported you during your session, for example your postural muscles and feet.

Prehab

No one likes the thought of injury, lost training time, and the subsequent frustration and loss of performance. Pre-hab is now commonplace in the elite level of sports – make it part of your training too. If you want more incentive, research suggests that appropriate and targeted pre-hab exercises can also improve your performance. Preventing injury AND making you stronger – what are you waiting for? For strength training, extra attention should be paid to the muscles prone to niggles and injury. These will depend on what your session includes, such as quads, glutes,
calves, hamstrings, back extensors. If not already part of your session, strengthening the muscles in your feet, calves and core are also recommended. Better results are achieved by working the muscles on our back two times as often as those on the front.

Common overuse conditions

Strength training can make us prone to the following conditions: muscle strains (tears), shoulder impingement, disc issues, ligament sprains and muscle bruising. If you notice signs and symptoms associated with any of them, see your health professional for a complete assessment before things get worse. Using proper technique and building up slowly helps to reduce the incidence of injury. Work with a qualified trainer or coach or exercise physiologist for best results.

Release and Mobilise

These are passive changes applied to your tissue. That is, you apply a force to relaxed tissue and the tissue changes on its own. That change may be in relation to the length of the muscle, such as treating trigger points (release) or the movement of the joint (mobilise).

This program is aimed to supplement the specific advice given to you by your experienced health professional. If you feel pain with any activity, stop and see your favourite professional!

Tools we love to improve your strength training

Doublar

A$56.00

The Doublar's versatility will work wonders on your spine, shoulders, buttocks, legs and chest. 

Adjust the balls' positions to accurately pinpoint the tender spots in your muscles.

Use the cord to help you move easily over the balls as you release.

Place one or both balls between you and the wall or floor, and let gravity work its magic. 

Ball size: 62 mm diameter

Shipping is via Australia Post

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Eagle

A$42.00

A specialist massage tool for spinal muscles, feet, forearms and shoulders. 

Adjust the Eagle to accurately pinpoint the tender spots in your muscles. 

Use your Eagle against the wall or on the floor.

Ball size: 45 mm diameter

Shipping is via Australia Post

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Birdie

A$25.00

The Birdie is specifically designed for our smaller structures such as feet and forearms.

Inspired by the humble golf ball, the Birdie has been designed to provide optimal pressure for these smaller structures on our bodies. We put the Birdie on a cord so it won't fly away from you.

The Birdie can be used against the wall or on the floor.

Ball size: 45 mm diameter

Shipping is via Australia Post

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