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Exercise Physiology
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Exercise prescription from a
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exercise physiologist.  Treatment
of muscular imbalances that
cause injury recurrence, and
strengthening of muscle groups
as part of injury rehabilitation.  
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Exercise Physiology

Repair of damaged or hypertonic (over tight) or
hypotonic (over relaxed) muscles and soft tissue can
often require more than massage therapy.  When
muscles are over used for along period of time the
person can develop a muscular imbalance.

Muscular imbalance occurs typically where tight or
often used muscles take over from the normal range of
muscle functions.  Muscles work generally in pairs - a
prime mover and an antagonist.  The prime mover
moves the body part in the direction you want to move
it, and the antagonist contracts against this to ensure
that the movement is controlled.  For example, the
biceps of the arm bend the elbow.  For this movement
they are the prime mover, and the antagonist is the
Triceps Brachii group.  If the Triceps were not to also
contract when you bend your elbow, you would not be
able to control the speed with which your elbow bends.

If you perform certain activities over time, and the
prime mover for a particular action gets significantly
more work than the antagonist, there is a chance that it
will overpower the antagonist and change the regular
angle that the joint moves through.

Exercise prescription aims to identify and redress this
muscular imbalance with the use of isolated or
sometimes core muscle activities to work the weaker
muscles harder.  

What type of Exercises?

Depending on the muscles requiring work, a different
type of exercise may be required.  Generally the use of
rubber cables hooked to a door or post and pulled in a
prescribed direction are sufficient for isolating
particular muscle groups. A resistance band is
supplied free as part of your treatment

Core muscle strength is generally improved with a
series of compound type activities where the core
muscles - abdominals, back, neck, shoulder, hips etc
are strengthened.

A comprehensive set of videos is available below for
each body part.  If you require an exercise prescription
a written plan is devised where you can follow which
exercises from the list you need to do
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Warming Up -
Dynamic Mobility Exercises        

The following are examples of dynamic stretching and mobility
exercises, which could form part of the warm up programme in a
training session. The dynamic exercises you incorporate into
your warm up program should be appropriate to the movements
you would experience in your sport/event. In all the exercises
breathe easily whilst performing them.

Current research work detailed in Medicine & Science in Sport
and Exercise 33(3), pp354-358 and Journal of Strength and
Conditioning Research, vol 15 (1): 98-101 suggests that the use
of dynamic stretches - slow controlled movements through the
full range of motion - are the most appropriate exercises for the
warm up. By contrast, static stretches are more appropriate for
the cool down.
Strengthening Exercises
Addressing muscular imbalance is an important way to
ensure the treatment you receive for soreness or injury is
maximised.  Prevention of recurrence requires some
maintenance by way of strengthening weak muscles.  Most
of the activities below use a resistance band.  

As a Fix Your Body client, the resistance band is supplied
for free.

Below are some exercises to do.  Click on the link for a
video.
Stretching Activities
Stretching is best done after sufficient blood flow has been
achieved - i.e. after a full warm up or better still at the end of your
session.

Below are some stretches to do.  Click on the link for a video.
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