Improve your performance FREE*
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REIMP01A
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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 performance. 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.
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. Follow this up with a dynamic and/or specific warm up to fire up the muscles you need to use.
Recovery
After a hard session, we want to reduce the stiffness and muscle pain you feel days later. 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? 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 or back extensors. If not already part of your session, strengthening the muscles in your feet, calves and core are also recommended.
Common overuse conditions
Injuries are a common by-product of most sports. They are often sport-specific and the way we use our bodies or how they are structured will affect our likelihood to suffer from them. If you notice any pain during or after your sporting activity, see your health professional for a complete assessment before things get worse. Using proper technique and building up slowly also helps to reduce the incidence of injury. For example, ligaments and tendons take much longer to develop than muscles. Work with a qualified personal trainer, exercise physiologist or coach 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).
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Activate and Strengthen
These are active changes applied to your tissue. That is, the muscle we want to change does all the work. We sometimes need to use a small and subtle contraction to ‘wake up’ the neural pathway to that muscle (activate) before we can adequately add more power (strengthen).
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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 performance
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
