Become a better runner with my top 13 tips! I’ve got you covered with training, racing, running technique and race recovery tips to help you become a better runner.
Are you expecting? Or have you just become a new mum for the first time?
Mastitis is a common condition and this article will discuss how you can manage mastitis, including how physiotherapy can help you.
First of all, congratulations! Revel in this amazing experience and enjoy every minute. But secondly, keep yourself informed so you can look after yourself and ultimately your new-born baby. [Read more…]
Do you need to boost your immunity? Feeling sluggish at the end of winter? For an active Canberran, there’s only one thing that bugs me (excuse the pun) more than being unable to exercise due to an injury. And that is being unable to train due to illness.
Heavy exercise has been shown to reduce immunity and increase the risk of upper respiratory infections. So here are my five foodie tips to help winter warriors keep fit and healthy as they step into Spring. [Read more…]
Core exercises are important for every activity. Cycling requires core strength to avoid injury, ensure efficient energy use and to optimise performance. As fatigue sets in many cyclists lose lumbo-pelvic stability, leading to hips see-sawing in the saddle, loss of energy transfer from the legs to the pedals and lower back pain.
Many cyclists focus on their lower body strength to improve the power being put through the pedals. However, cycling also requires significant neck and postural strength to support the upper body on the handlebar. This is where your core exercises will help.
Imagine if after all your leg training your ride was cut short by a sore neck! Improving core strength and endurance by following these core exercises, will allow you to maintain good technique and make the most of your next sprint, climb or endurance ride.
What do we mean by ‘core’?
Before we get into the 5 core exercises for cyclists, it’s important to cover exactly what we mean by ‘core’. Traditionally the term ‘core’ refers to transverse abdominus, pelvic floor, diaphragm and multifidus as seen in the diagram below.
For the purposes of this article I’ll be focusing on the transverse abdominus, paraspinal muscles and the muscles responsible for neck and upper back strength and stability.
The 5 exercises below contain a mixture of strengthening and stability work for the abdominals, neck, shoulder girdle, thoracic spine and lumbo-pelvic region.