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Showing posts from May, 2016

Awesome Free Apps for Health and Fitness

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Smart phones have gotten a bad reputation over the past few years due to the tendency of those who use them to fall into patterns of poor posture. However, although "text neck" has certainly become a thing, smart phones (and web programs) can also help in your pursuit of better health and fitness. Here are some apps we like to use to promote a healthy and physically active lifestyle:

1. My Fitness Pal
My Fitness Pal is a free app with an online food tracker journal. You can use this on the web or on your phone. Input foods and exercise and it will automatically calculate calories in/out as well as give you a breakdown of what you are in eating in terms of carbs, proteins, fats, fibre, and various vitamins and minerals. You can set goals for calorie intake and exercise. If you are a visual person, the graphs and tables will definitely help. You can also scan barcodes on food labels for easy input on your phone and import online recipes. My Fitness Pal has a huge database of …

Upper Fibre Trap Stretches

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This stretch is for your uppers traps. You’re going to start by placing your hand firmly on the chair and the other hand above your ear on your head and you’re going to lean away holding onto the chair and looking down to the floor on the right side, the side that you are stretching. You’re going to hold this stretch for 30 seconds and do three sets and you’ll feel that right on the upper traps.

No pain, no gain?

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No pain, no gain at the gym, right? Right? Absolutely not! These days there seems to be an increase in the amount of fitness memes and "motivational" quotes that claim working through pain is something to be celebrated, something to strive for. Unfortunately, this is really not the case. If you are in pain during a workout, or a particular exercise, it is really best to stop what you're doing immediately and re-evaluate.

Pain as protection Pain is produced by the body as an evolutionary response to protect itself. For example, if you touch something too hot, your body automatically generates a reflex that pulls your hand away quickly. However, if you hold your hand there too long, pain is generated. This is your body's way of telling you that you should stop what you're doing and remove yourself from the painful stimulus. The same can be said of a workout or a particular exercise. If it is causing you pain, it is your body trying to tell you to stop or to lighten …

Core Stability 4 Point Insync Physiotherapy

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This exercise is for your core stability. You want to start off in four point, a neutral spine, you’re going to engage everything below the belly button which is your inner core, by pulling everything in towards the spine and making yourself skinnier. Then you’re going to bring your leg back, keeping the core engaged and extend that hip backwards, point the toes to the floor and keep the hips level. Next you’re going to bring the opposite arm up with the thumb facing up, connecting the heel to the fingertips and you have that left arm at about a 45 degree angle, you’re going to hold it for 10 seconds and do two sets of ten on each side.

Exercises to Correct Poor Posture

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Last week we discussed the effects of upper and lower crossed syndromes. To follow up, this week we will discuss some stretches and exercises that can help to correct these syndromes and improve posture.

Upper Crossed: As previously mentioned, upper crossed syndrome causes the pectoral muscles, upper trapezius and levator scapulae muscles to become tight or facilitated. These muscles will need to be released or relaxed. Meanwhile, the deep neck muscles used to help nod the head and the lower trapezius and muscles between the shoulder blades become weak or inhibited. So, we'll need to work on building strength in these muscles.
1. Chest opening stretches to release the pectoral muscles (hold for min. 30 seconds)


2. Levator scapulae stretch (hold for min. 30 seconds on each side) This can be a bit of an awkward position. Basically you want to point your nose towards each armpit. You can also try stretching your top arm up along a wall rather than bending at the elbow if it's mor…

Shoulder Stretch

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Start by lying on your side with your shoulder at 90 degrees and your elbow at 90 degrees and gently push your arm towards the yoga mat and hold for 30 seconds. Repeat three sets, do it twice per day.

Poor Posture and Upper and Lower Crossed Syndromes

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Many people will experience chronic pain at some point in their lives. Often times this pain can creep up unexpectedly due to poor or non-optimal postural habits. In this day and age, poor posture has become common due to an increase in screen time and desk jobs. We spend a lot of time in the day sitting or hunching over smartphones and tablets or straining our necks trying to get a better grasp on the view of a computer.

Since we spend so much of our days in a slumped position with poor posture, this can have a significant effect on the functionality of muscles and the body overall. Today, we are going to look at what is referred to as "crossed syndromes."


Upper crossed syndrome: The upper cross involves mucles of the neck, chest and shoulder. With a head forward posture (head is pushed very far forward past the shoulders) or a hunched posture (upper back is rounded and shoulders collapse inwards), this can either facilitate or inhibit certain muscle groups. Generally, the d…

Wall Squats with Big Ball - InSync Physiotherapy

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This exercise is a wall squat with a big ball. You are going to place the big ball up against the wall and have the low of your back up against the ball and you’re going to roll up a towel and place that between your knees and shimmy your feet out in front of you a little bit more while you lean up against the ball. You’re going to make sure your knee is in a line with your second toe, that you are squeezing the towel and you are keeping your core engaged. With your core engaged, while squeezing the towel, you are going to squat down so the knees are no more than 90 degrees and that they are over top of the ankles and you want to hold that for 10 seconds. You will feel the burn in your quads. Now you wan to do 3 sets of 10 of these. You will feel the burn in the quads more while you keep your core engaged and then you’re going to come back up and rest for 5 seconds between each rep.