Effect Exercise Physiology, Moss Vale, NSW Videos

🌟 School Holiday Fun Starts July 16th! 🌟 Looking for an engaging, inclusive, and educational program for your kids this holiday season? Look no further! Our School Holiday Programs, designed by Exercise Physiologists, are here to help!👟 Move and Learn: Perfect for children with disabilities who find mainstream sports challenging. Inclusive, engaging, and fun! Carer-assisted sessions available.💪 Gym Fundamentals: For teens ready to navigate the gym safely and confidently. Learn the basics and build a strong foundation for fitness.Limited spots available! 📅 Book now via the link in our bio and give your child a holiday to remember! #SchoolHolidayProgram #InclusiveFitness #EffectEp #SouthernHighlands

Join our Move and Learn School Holiday Program! 🌟 Perfect for school-aged children and teens facing challenges in participating in mainstream sports due to disability or developmental delay. Our structured, inclusive sessions, led by our Exercise Physiologists, focus on developing movement skills for various sports across three age groups. Plus, teens aged 14+ can explore 'Barbell Basics' in a safe, fun gym environment. Let's move, learn, and grow together! 💪📚 #EffectEP #MoveAndLearn #SchoolHolidayProgram #InclusiveFitness

Welcome to Effect Exercise Physiology, where every step is a stride towards a stronger, healthier you! 🌟 Join us as we embark on a journey of empowerment, support, and wellness together. Let’s make your health and fitness dreams a reality! #EffectEP #ExercisePhysiology #NDIS #HealthSupport #StrongerThanYesterday #WelcomeToWellness #EmpowerYourJourney #ExerciseIsMedicine #ExerciseMotivation #ExerciseScience

I approached Mandy to ask if I could use her as a case study to showcase the types of health conditions that I enjoy helping people to thrive with. As a huge advocate for MS, Mandy was enthusiastic and happy to share her story. Mandy was diagnosed with Secondary Progressive Multiple Sclerosis in 1996, and has been working with the team at Effect since 2018 to assist in the management of her symptoms. We work together 3 times each week, she also independently completes regular walking, mobility and strengthening exercises at home to adhere to the current recommendations. Video summary: 🚶‍♀️ Mondays we complete a lovely morning walk along the bike path in Bowral. 🏋️‍♀️ Tuesdays we complete a 60-minute strength session. Although our training stimulus varies, the general aim is to progressively overload movement patterns that are valuable for Mandy to maintain, and/or ones related to tasks she may have been finding difficult. 🧘‍♀️ Fridays we work through a variety of balance and mobility exercises. Thank you Mandy for allowing us to share your experience with our followers 😊

🏊‍♀️ Summer Sport Series - Advanced Strength for Swimmers 🏊‍♀️ As the series is coming to an end and you are getting stronger in the pool it’s important we keep improving your strength. This last part of this series includes a few exercises aimed at increasing the power of your legs for freestyle and turns, pulling through the water in each arm stroke, and increasing your core strength to keep us in a streamlined position when swimming. 💧 Tantrum kicks 💧 Single arm pull down 💧 Squat and jump with load 💧 Knee tucks If you have found this series beneficial but would like a program tailored specifically to your training. Book in to see one of our Accredited Exercise Physiologists.📲

🏊‍♀️ Summer Sport Series - Intermediate Strength for Swimmers 🏊‍♀️ As you have been working hard on your mobility and basic strength exercises to help your swimming, it's time to start improving your skills to continue this line of progression. The next chapter of this series is looking at exercises that will help with you kicking ability, wall push offs during a turn to start, increasing your core strength to help with sitting better in the water and arm pull down in strokes such as freestyle and butterfly. 💧 Lying Flutter Kicks 💧 Single Arm Med Ball Slam 💧 Squat to Calf Raise 💧 Seated Knee Tucks Can you guess which skill helps with what area of your swimming. Comment below what you think?

🏊‍♀️ Summer Sport Series - Beginners Strength for Swimmers 🏊‍♀️ Our strength series for swimmers will target the 3 major areas of the body (legs, back and chest) used when swimming to help reduce the risk of injury and prevent the onset of premature fatigue in your swim sessions. Here are four simple exercises to try at home! 💧Flutter Kicks: Sitting on a chair keeping your legs straight, complete short fast kicks in an upwards and even movement pattern. This can be quite fatiguing for those swimmers who are more upper body dominant however is a great way to increase your speed and reduce excessive use of legs when completing freestyle. 💧Back Extensors: Lying on your stomach, raise your back in a curved position to aid in the strength of your back. This is a good exercise for any swimmers who are looking to be more streamlined and level in the water. If you are an individual who engages in strokes such as butterfly or breaststroke this can benefit the up phase of both significantly. 💧Wall push up: Leaning against a wall, bend your elbows with your chest heading towards the wall. In an explosive manner, then straighten your arms to return to starting position. The goal of this is to increase chest strength needed when completing the pull phase of any stroke. 💧Banded pull-aparts: Sitting down, hold a band in both hands about shoulder width apart. Using both arms pull the band out as far as you can, before returning to the center position. This exercises helps build upper back and pec strength. Find these exercises too easy? Keep an eye out for our Intermediate Strength Program! 👀

Summer Ball Sports Injury Mitigation: Strengthen for prevention Initiating a warm-up effectively prepares the body for a game, but the optimal approach to minimising injuries lies in consistently following a strength and conditioning program. Here are some of Daniel's tips for deciding what exercises may work best for you: ⚽️ Keep it simple 🏈 Make it specific 🏉 Make it enjoyable Here are 6 examples of exercises you could incorporate into your training.

The hot weather is here, which means we are dusting off our swimmers and starting to head back to our local swimming spot to cool off. This post aims to highlight some mobility and stretches that can help prepare and improve your strokes this summer season. 🏊‍♀️ 🏖 Our first 3 stretches are designed to help increase the flexibility and reduce possible post swim tightness in the back and pec muscle groups. 💧 Lat stretch 💧 Needle thread 💧 Pec Stretch Our last 3 exercises are focused on mobility of the shoulder and hip to help with the reaching stroke movements and hip abduction movements used in strokes such as freestyle and breaststroke. 💧 Shoulder above head range 💧 Seated Butterflies 💧 Hip openers Let us know if you found these helpful! What sport or hobby, would you like to see covered next?

Did you know, physical activity is proven to reduce symptoms of major depressive disorder and improve overall mood? The latest research shows that exercise is as effective as pharmacotherapy in reducing depressive symptoms. Often the best course of treatment will include a combination of both! How much? ⏱ 3-5 sessions per week, 45-60-minutes per session. Aiming for a moderate to vigorous intensity. What type? 🏃‍♂️ Aerobic Exercise! Walking, jogging, cycling, swimming, rowing! It's best to chose a modality which you enjoy or best fits into your lifestyle. The latest research shows that aerobic exercise is best for improving neurobiological mechanisms which provide antidepressant benefits. 🏋️‍♀️ Resistance Training! Resistance training has less impact in changing neurobiological markers, however, getting stronger will help to improve quality of life. Getting stronger also allows us to complete tasks more easily, improve body composition, and provides an overall sense of mental wellbeing. Reference: The role of exercise in the treatment of depression: biological underpinnings and clinical outcomes - Ross et. al. (2023)

At Effect Exercise Physiology, we prioritise your individual needs and goals. With a variety of services, we provide personalised exercise plans to accelerate your progress. Our thorough initial consultation ensures you receive the right program for your goals. Benefit from one-on-one sessions with experienced Exercise Physiologists, daily contact via Physiapp, updated programs for continuous progress, and the accountability to stay on track. Choose from private sessions, group classes, or Telehealth consultations. We work with schemes such as NDIS, DVA, Medicare, and more. Our evidence-based care, collaborative approach, and commitment to your success make us your trusted partner on your health journey. Reach out to us today and experience the difference at Effect Exercise Physiology. #AEP #PersonalisedCare #ProgressAccelerated #Accountability #EvidenceBased #CollaborativeApproach #TrustedPartner #EffectExercisePhysiology

Effect Exercise Physiology is a renowned health management clinic located in the Southern Highlands and Illawarra regions. Our primary focus is delivering exceptional exercise rehabilitation, programming, and lifestyle management interventions. We cater to individuals seeking effective treatment for a wide range of injuries and illnesses.Our team of Accredited Exercise Physiologists (AEP) comprises highly qualified professionals who have received extensive training and accreditation through Exercise and Sports Science Australia (ESSA). This ensures that our practitioners adhere to the highest standards of care, providing you with tailored, evidence-based exercise plans to help you achieve your health goals.At Effect Exercise Physiology, we prioritize creating a safe, supportive, and non-intimidating environment. We are committed to working closely with you throughout your entire journey, offering guidance and encouragement every step of the way.As firm believers in simplicity, practicality, and honesty, we employ evidence-based strategies and collaborate with other healthcare professionals. This integrated approach ensures that you receive comprehensive and well-rounded care, making a tangible difference in your overall well-being. #effectexercisephysiology #exercisephysiology #exercise #exerciseismedicine #exercisephysiologists #health #rehab #ndis #exercisedaily #strengthandconditioning #business #southernhighlands #illawarra

Non specific lower back pain lasting 3 months or more is reduced by the following exercises: 🚴‍♀️ Aerobic circuits 🏋️‍♂️ Resistance training 🏃‍♀️ Walking and running Showing that all movements benefit people with non-specific lower back pain! So, why not choose the most enjoyable and accessible exercise option for you! If you need any help with where to start, our Exercise Physiologist are here to get you moving! Reference: Gordon R, Bloxham S, 2016, A systematic review of the effect of exercise and physical activity on Non-specific Chronic Low Back Pain

Don’t be afraid to move! 🏃‍♀️ 🚴‍♂️ 🏋️‍♂️ After injuries, we can become fearful of performing bending, twisting squatting, rotating and extending! 🙇‍♂️ Our bodies are designed to move, and we find in the clinic that many of our clients actually feel better after moving. Simple movements are often the most effective. They do not have to be hard, fast, sweaty, make you run out of breath or make you tired. Check out some of Scott's funny movements 🤣

Slow and steady exercise is the first step in returning to activity post-Covid. Waiting 10 days post symptoms is recommended* prior to engaging in an exercise program. Breathing may feel different following covid, here is a simple guideline on what to look out for: Light exercise: Singing or humming without your breath getting in the way 🚶‍♀️ Moderate exercise: Unable to maintain a song, but able to maintain a conversation 🏃‍♀️ Vigorous exercise: Unable to maintain a conversation due to deep labored breathing 🚴‍♂️ It is safe and normal for all of these levels of breathing to occur but if you feel your breathing is out of proportion to the exercise you are performing, come in and see us! *https://exerciseright.com.au/athletes-guide-to-returning-to-sport-post-covid-19/

Lola’s workout for the week. 🏋️‍♀️ 🐕 Check out Lola putting in the hard work this morning, if you want to follow along complete the following: 🐶 3 x box jumps 🐶 1 x burpee 🐶 5 seconds balance plank on bosu ball We currently have Lola in the clinic on Fridays, give us a call on 0491 001 559 if you think animal assisted therapy would suit your goals. 🤩

What movements do you think are daunting or dangerous in the gym? 🤔 Here is the bent over row. Commonly associated with lower back pain, this exercise can be useful for trunk strength and back strength. 🏋️‍♀️ Here, Scott is performing some exercise that can be used as stepping stone progressions to prepare yourself for the bent over row. We have also added in a bonus exercise on the TRX that you may not want to try at home! 💪

Working from home like Connor? Here are some wrist and shoulder mobility exercises for desk workers 🖥 Try these four movements before you start work or in your lunch break. 😁 1. Wrist circles- try and make the biggest circle you can. Perform 5 each way 2. Wrist extension - be gentle and sit back until you feel a gentle stretch, this will be different for everyone. Perform 8-10 3. Childpose on roller - float in and out with your breath. Perform 8-10 4. Prayer stretch on roller- aim to keep your upper arms parallel with each other. Perform 8-10 If you need any modifications to these movements send us a message! 📲😁

Pistol Squat prep 💪 1. Swimmers - to help improve ankle mobility. Perform 10 2. Loaded dorsiflexion - again to improve ankle mobility. Hold for 60-90s each side ⏱ 3. Pistol sits - to prepare your balance and lower limb position for your pistol squat. Perform 6-8 each side 🦵 4. Three progression for the squat movement. They get harder through the video. Pick the one that you can perform 6-8 reps and 3 sets Send us your squat questions and tag us in your progress videos 🤩

The snow is falling, your accomodation is booked, your lift passes are sorted now you need to get your body prepared to hit the slopes! Try these 4 simple exercises: 1. Heels elevated squats - we have a slant board in the clinic, however you can place any small but stable object under your heels to elevate them. 2. Jump half turn to land 3. Heel walking 4. Toe walking Stay safe on the slopes ⛷️🏂