​Hey guys,
I’m Alishia and this is Daniel and were both from movement 101. Today we’re going to show you some quick and easy steps on how to relieve your neck extension tightness. So first we’re going to ask Daniel to perform 1 neck extension movement. Please indicate where you feel the tightness. Now I’m going to ask you do 10 big extension movements through his spine, getting his chest up to the wall. Bring those shoulders back and down. After doing this exercise. Then repeat that same 1 neck extension movement and you’ll instantly feel the difference. Thanks for watching. 

Many women think you can’t do exercises or lift heavy weights when you have a diagnosis of prolapse. So, prolapse is something that effects mainly women in their internal organs sometimes after birth, sometime without any children or sometimes later in life. Just wanted to clear up that this completely incorrect as a statement. With an individual assessment many women with prolapse can lift heavy weights and can get back to doing things they enjoy. So, if you’re concerned that you might have some symptoms. Drop us an email, give us a call. I’m happy to answer questions. ​

Hey guys its Daniel from movement 101 and today I’m going to show you a quick tip for the bench press. A common mistake occurs when lowering the bar you tend to protract and elevate your shoulders, putting yourself in a less efficient position also losing their arch. A cue for that is to actively pull the bar towards the chest. This will maintain that nice arch. Putting you in a stronger, more efficient and stable position. Hope that helps. ​

​Today I’m going to show you a couple of exercises that you can do using the dead ball.
Exercise 1
Med ball Slams : so what you’re going to do is extend your arms up and keep them straight. Then youre going to slam the ball down towards the ground. Try to push as hard as you can and repeat this motion.
Exercise 2
Med ball squat and throw : Squat down, throw the ball in the air and catch. Repeat this exercise.
Exercise 3
Med ball Russian twist : Get into position as shown. Tap the ball on each side.
 
Give those exercises a go.

Hey guys, I just want to go through 2 different bridge variations today, I know there are many different types but the two I want to focus on is for the glutes and hamstrings (the back of your thigh).

1. Glutes – for this first exercise, lie down as shown. Clench your glutes and lift. You’re aiming to get your shoulders, hips and knees in one straight line.
2. Hamstrings – Get into the same set up as previous exercise, but move your legs away from your body, open your heels and again lift. Your aiming for the same straight line for your shoulders, hips and knees.

Hey guys its Daniel from movement 101 and today I’m going to show you a quick tip for pull ups. A common mistake I see at the gym is people just using their arms rather than their shoulder blade muscles. Instead of using their strong back muscles, they just use their arms bending at their elbows. A quick fix is to start each pull up with your shoulder blades. Start with your shoulder blades down to the ground and then using your arms as well as your back. So, the shoulder blades are away from the ears towards the back pockets. This will put all those strong back and shoulder blade muscles to use. Any questions at all, let us know

Hi, so I’m going to show you a few exercises to help super set your arm workout.
 
So starting off with a normal arm workout, the shoulder press – up and down using a dumbbell.
Instead of having a rest, letting your muscles recover you want to capitalise on that strength. You can either do an overhead hold the entire time you’re going to rest before next your next set of shoulder press or you can do something like a medicine ball push press, working the same muscle groups. Just a little bit differently so you get a little bit of recovery but not too much. ​

Hi, today I’m going to teach you an exercise to improve the mobility in your ankles. So, if you’re feeling a little bit stiff in your ankles, give this exercise a go. So, all you’re going to need is a band. Tie a little bit of a loop at one end and attach that to a bed post or a table. You’re going to put your fee through the loop making sure that that loops sits right below the two ankle bones over here.
Once you have that you’re just going to lean in towards the front making sure the knee is in line with your second toe and the heel is down. So, you don’t want that heel off the ground. Once that gets a little bit easier, you can try different directions as well. So, you bring the knee inwards or outwards but still keep the heel on the ground.  ​

An often-overlooked aspect of training in rehab programs is training in the coronal or frontal plane. So, a lot of our movements are in the sagittal plane, which includes squats, deadlifts, lunges as well as running.
But a lot of sports require us to move laterally, so from side to side with power and control. A great exercise for this is the lateral lunge. So have your feet about at least 2 shoulder widths apart, have your toes out your knees apart and then sit your hips back on one side, pushing the ground away. Bending and leaning to one side at a time. To strengthen leg muscles, add a weight: Dumbbell/kettlebell.
And that’s how you get strong in the coronal plane.

Here at movement 101, we’re all about empowering the women to return to exercise Post Nataly. It’s important to get yourself checked before returning to exercise by a women’s health physiotherapist to check the muscles in your pelvis, the structure and functioning in your pelvis. After birth, because some women go through a bit trauma and it’s important to get those muscles working in the right way to support you when start exercising. ​