Walking is a great way to prepare for any physical activity. Walk for a few minutes to loosen up. Then try these warm-ups to get your muscles and joints ready for exercise.

Stretch after exercise

Static stretches, which are stretches that are held for at least 20 seconds, are most beneficial after a workout when your muscles are warm. These stretches are used when your goal is to increase flexibility. Gradually increase the time you hold these stretches up to 60 seconds.

Stretch your Achilles tendons, hamstrings, hips, lower back and shoulders after you workout. Focus on muscles that are especially tight from your workout or daily activities.


To the joy of many, group training is about to resume, and gyms are opening across the country

To avoid unnecessary injury, ease back into your workout routine

So how can we achieve this safely? The following article discusses some easy strategies to apply

But the most important element to any exercise is – have fun!

Source: theconversation.com


Swimming is one of the highest participant sports across Australia. Swimming involves the correct positioning and orientation of all your limbs. However, if you’re not doing it correctly, this could lead to shoulder and limb pain.

The following article discusses how osteopathy may improve your swimming form.  Osteopathy can help correct any mistakes in poor form and help kick old habits.

Keep trying…

It’s been a long journey thus far, and I know a few are struggling. Stop, let go of the overwhelm and control what you can.

1. Make a list of goals – daily, weekly, and big fat hairy ones – then attack one at a time.
2. Work out every day – even if it is only a quick walk around the block.
3.Make a schedule and stick to it – set your intention and chose your behaviour.
4. Find your ‘whys’ – why do you give up?
5. Find some mentors – they don’t have to experts, just someone who will listen and offer support.
6. Stop comparing yourself with other people – if you don’t believe in your potential then noone else will.
7. Take care of yourself and think positively – we all have days when we lose motivation, but don’t be too hard on yourself when they happen.

Source: mindtools.com