Resistance training is a form of physical exercise that involves working against a force or resistance to improve muscular strength, endurance, and size. This can be accomplished using free weights (like dumbbells and barbells), resistance bands, weight machines, or even body weight (as in push-ups or squats). The goal is to create controlled stress on the muscles, prompting them to adapt and grow stronger over time. Addressing the Stigma Although the benefits of resistance t

Unlike something like a squat, where you're essentially just going up and down, when performing a lunge, we are moving both horizontally and vertically, so it makes sense to load up in both these planes. To see how to set this up, head over to our instagram page: https://www.instagram.com/reel/DTT4pBBk9Fg/?igsh=MTVrcWs4bm84NXk5Yg== The easiest way to set this up is to attach a band or cable around the waste and attach it out in front (or behind in the case of a reverse lunge)

As we gear up for the ski season, it's essential to take steps to avoid injuries while enjoying the snow. Here are some key tips to help you stay safe on the slopes: To check out our video post, head over to our instagram page! https://www.instagram.com/reel/DSV5m1yk6kh/?igsh=MWVmbG8zbWgxY2FvNA== Gradually Increase Your Volume One of the most important aspects to consider is to gradually build up the volume of skiing or snowboarding you do. For many people, it’s been 8 or 9 m

In this second part of our series on CrossFit related back pain, Sam teams up with Marc Keen from CrossFit Roppongi to discuss the opposite type of issue - extension sensitive lower back pain. To see the videos, head over to our instagram page: https://www.instagram.com/p/DRn-qQ5EkJo/?igsh=Y3JmMTB1MW9jY3U= #lowerback #crossfit #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #training #strengthtraining

While guidelines recommend at least 150 minutes of physical activity each week during pregnancy, recent studies suggest that only about a quarter of pregnant women meet this goal. Resistance training is widely recommended for its many benefits, but often with caution around intensity and volume to ensure safety for both mother and baby. A recent systematic review has shed new light on the benefits and safety of strength training during pregnancy. One of the key findings is th

In part 2 of this series, Sam and Marc Keen from CrossFit Roppongi continue their discussion on strategies to deal with shoulder pain in CrossFit, this type discussing pressing, snatching and jerking. https://www.instagram.com/p/DOPaY6XE0CL/?igsh=MTlkamdldG9ydG85ZQ== #shoulder #crossfit #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #training #strengthtraining

(Check out the clip on our instagram page) https://www.instagram.com/p/DNjQrbuTaF5/?igsh=MTV3MHhpdmNlaHZwcg== The Recent Debut of Hyrox in Japan was a massive event, and this new sport has taken the world by storm. The advent of Hyrox Competition has meant that many people have increased their running mileage. In addition to getting the miles under the belt, strength training can be hugely beneficial as an adjust to improve running performance and decrease injury risk. One of

In this post Sam teams up with Marc Keen from CrossFit Roppongi ( https://crossfitroppongi.com/ ) to discuss some common causes of shoulder pain and some strategies to deal with them. To see the post check out our instagram site: https://www.instagram.com/p/DMhS_LvTfbz/?igsh=cWF2aTFtdXJ3YzVj #shoulder #crossfit #physiotherapy #physiotherapist #physicaltherapy #physicaltherapist #training #strengthtraining

For the video version check out our instagram page: https://www.instagram.com/reel/DLtb2dGzfMw/?igsh=MXZqcTkxNG91bWQ4MQ== It's quite common for people to report muscle soreness after a training session because they didn't stretch afterwards. Unfortunately we can't decrease soreness by stretching. The process of muscle damage and metabolic stress that occurs particularly with resistance exercise and particularly if that exercise is unaccustomed is completely separate to the pr

Just following on from a post that I did last month regarding the relevance of overtraining to different populations where I mentioned that overtraining can be relevant even if you don't consider yourself relatively fit. Check out the video version on our instagram page: https://www.instagram.com/reel/DGyzt0Dz731/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Picture of someone deadlifting in Tokyo Now another thing to consider is that if you are quite fit and in particul

#exercise #performance #work #energy #memory #training #strengthtraining #cardio

Case study on a powerlifter with back pain Yoav is one of our brilliant trainers and also a former competitive powerlifter. To see the video version, check out the link below: https://www.instagram.com/reel/DGO9WbNzkYa/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Yoav started complaining of lower back pain after bumping back up his training. His symptoms were worse the morning after performing deadlifts and bench press. After gaining a full history, the first part of ou

The Impact of Activity Levels on Longevity #activity #exercicse #longevity #training #strengthtraining #cardio

Check out the video version here: https://www.instagram.com/reel/DFq2-0Xzg_A/?igsh=MXRyOXFsdHRubGVmbg== I did a post on overtraining a couple of weeks ago but this was something that came up recently. I think this is probably true with a lot of middle-aged weekend warriors or people who are coming from a relatively low base and building up their volume and intensity of exercise. There is the notion that because I'm not highly trained I'm not exercising at an intensity level t

Osteoporosis and Osteopenia effect a last percentage of people over 50. The latest research shows that high intensity exercise can help reduce bone mass loss and improve functional outcomes in those dealing with these conditions. #osteoporosis #osteopenia #bonehealth #menopause #strengthtraining #highintensityexercise #physio #physiotherapy #physicaltherapy #tokyo

Being injured and going through rehab isn't fun. For starters, you're in pain, which by definition is an unpleasant experience, your often taken away from doing the things you enjoy, and it can also be time and money consuming. However, as physios we do commonly see some hidden benefits that people don't often consider when starting. In some cases we've seen people that weren't particularly active, or hadn't resistance trained in the past  really start to enjoy strength train

The Obsession with Hanging The world seems fascinated with the idea of hanging as a solution for shoulder pain. A quick online search for "exercise for shoulder pain" reveals numerous recommendations advocating for hanging from various objects. But is hanging really the ultimate answer to shoulder pain? Understanding the Mechanics When we hang or engage in any movement that pulls a limb away from the joint, we create a distraction force. This force can provide pain relief for

New Study Findings! Runners love to run, but when it comes to strength training, the enthusiasm often wanes. However, research consistently shows that incorporating strength training into your routine can significantly decrease the risk of injury while also enhancing running economy and performance. The Facts: A well-rounded strength training program should ideally balance all body parts. However, if time is limited, prioritizing certain muscle groups can be more beneficial f

Introduction Running is a dynamic and liberating activity that brings immense joy to countless enthusiasts. However, the potential for injuries often lurks beneath the surface, leading runners to question whether changing their running style is the key to injury prevention or rehabilitation. In this article, we'll unravel the multifactorial nature of running injuries, explore the nuanced relationship between running gait and injuries, and discuss strategic approaches to injur

On this episode of the injury edition, Sam tackles the topic of rotator cuff related shoulder pain, rotator cuff tears and shoulder impingement. https://www.youtube.com/watch?v=2PFmVHlpL3w&t=5s #InjuryEdition #RotatorCuffPain #ShoulderPain #RotatorCuffTears #ShoulderImpingement #HealthPodcast #InjuryPrevention #PhysicalTherapy #Rehabilitation #WellnessJourney #PodcastEpisode #SportsInjuries #FitnessRecovery #PainManagement #ShoulderHealth #MuscleHealth #FitnessTips #RecoveryJ