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Health and Wellbeing

06 Jun 2017

Health and Wellbeing Image

Body awareness, lower back pain and goal setting

Poor body awareness

Nearly every new client I see and take through a health, fitness, posture and body composition assessment has very little understanding on some simple things that they can do to move more freely, feel better, reduce pain and poor mobility and to generally improve their posture.

It is all too common to allow our daily grind to dictate the way we sit, sleep, walk and move. It is very rewarding as a personal trainer that has a focus to get the very best out of people that by education, we can really empower people to make some amazing and remarkable physical changes through even just a few simple movements.

It is my feeling that too many people rely on physiotherapists, chiropractors, osteopaths and masseurs to try and realign, reset, have an adjustment or to relieve pain and discomfort.

Often this is a band-aid solution to what can be replaced with a suitable stretching and strengthening program that is specifically designed around your posture, issues and conditions and allows you to prevent aches, pains and poor mobility.

Do you have good body awareness? If not, perhaps you should try seeing a qualified personal trainer or exercise physiologist just for one session?

Lower back pain

Back pain is very common as most of us would know. In fact, 80 per cent of Australians experience back pain in some form at some point in their lives. So, what can you do about it?

One of the things that happened back in the 80s was when they used Merv Hughes in some TV commercials to promote back extension and it was a great move!

We often spend so much time sitting and often that results in a rounded-out “C” shape in our lumbar spine. Our spine becomes very used to that position and our surrounding joints, muscles, ligaments, tendons and discs in our spine become very stiff, rigid and very immobile.

One simple thing that we can do to keep our lower back supple and allow it to move more freely and make sudden sharp movements without causing us pain is to simply stand up periodically throughout the day and lean backwards from the hips and extend our backs.

Alternatively, we can lie face down on the floor and lift up our body from the hips and use our arms to allow for some controlled back extension. Do it, your back will thank you for it!

Specific goal setting when in the gym

As someone that spends my life trying to make the most effective and sustainable gym and fitness regimes for people on a daily basis, I am amazed at the many people that are simply not getting the most out of their fitness regimes.

I frequent many amazing Southbank and Docklands apartment gyms and, in my time, have seen so many people wasting their time when they could be either doing something else entirely (away from the gym) or maximising the time that they are in the gym.

Setting specific goals and then having a schedule or routine to follow is paramount to getting what it is you need and/or want when working out and should be focused around the goals that you want to achieve.

Why spend one hour cutting down a tree with a hand-saw when a chainsaw could do it in two minutes? Be smart with your time, set specific goals and focus on attaining them.

Then get out enjoy the rest of your time with friends and family and enjoy all that Southbank has to offer!

For a more information, exercise guidance or if you have any questions feel free to contact me anytime -


Justin Moran - Personal Trainer

Just In Time PT

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