Articles & Posts in Category: Health & Wellness

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By Allsports Wavell Heights

If you’ve spent any time on social media recently, you’ve probably noticed a growing trend: women swapping hours of cardio for barbells, dumbbells and strength training. But is lifting weights just another fitness fad, or is there real science behind it?

The answer is clear: strength training is one of the most well-researched and evidence-based forms of exercise for women at every stage of life (American College of Sports Medicine, 2021).

Its benefits extend far beyond building muscle, supporting bone health, reducing the risk of chronic disease, improving mental wellbeing, and helping women stay strong and independent as they age. At Allsports Wavell Heights, we’re seeing more local women make the switch from cardio-only routines to strength training and the research backs them up.

The Benefits of Building Strength

For many years, women were encouraged to prioritise cardio and avoid lifting “too heavy” for fear of becoming bulky. Fortunately, decades of research have shown that this simply isn’t true. Regular strength training has been shown to:

  • Increase muscle strength and lean muscle mass
  • Improve bone mineral density
  • Reduce the risk of osteoporosis and fragility fractures
  • Improve balance and reduce falls risk
  • Support joint health and mobility
  • Improve insulin sensitivity and metabolic health
  • Reduce symptoms of anxiety and depression
  • Improve sleep quality and energy levels
  • Reduce the risk and severity of chronic musculoskeletal conditions, including persistent neck and low back pain
  • Enhance physical function and maintain independence with ageing

While all of these benefits are important, one area where strength training has transformed healthcare is in the prevention and management of osteoporosis.

Strength Training, Menopause and Bone Health

As oestrogen levels decline during menopause, bone loss accelerates, increasing the risk of osteopenia and osteoporosis. While medication may be appropriate for some women, exercise is recognised as a cornerstone of osteoporosis management because it not only helps maintain bone health but also improves strength, balance and confidence reducing the likelihood of falls and fractures. One of Australia’s most influential studies, the LIFTMOR (Lifting Intervention for Training Muscle and Osteoporosis Rehabilitation) Trial, challenged the long-held belief that women with low bone density should avoid lifting heavy weights. Researchers followed 101 postmenopausal women with osteopenia or osteoporosis who completed two supervised 30-minute strength training sessions each week for eight months. Participants performed exercises including barbell deadlifts, back squats, overhead presses, and controlled impact loading. The results were remarkable. Women who completed the high-intensity strength program experienced:

  • Significant improvements in lumbar spine bone mineral density
  • Maintenance or improvement of hip bone density
  • Greater muscle strength
  • Improved balance and functional mobility
  • Reduced thoracic kyphosis (rounded upper back)
  • No vertebral fractures or serious adverse events when the program was delivered under professional supervision (Watson et al., 2018; Watson et al., 2019)

This landmark research became the foundation of the Australian-developed ONERO® program, an evidence-based exercise program now delivered by trained Exercise Physiologists and Physiotherapists to help people safely improve bone health through progressive strength training.

Strength Training Is More Than Bone Health

Although osteoporosis receives much of the attention, strength training offers benefits for women of all ages not just those approaching or after menopause. Research consistently shows that resistance training can improve symptoms of anxiety and depression, enhance cognitive function, reduce fatigue, and increase overall quality of life (Gordon et al., 2017). It is also considered one of the most effective evidence-based approaches for many chronic musculoskeletal conditions, including persistent neck pain, shoulder pain and low back pain (Beck et al., 2017). Building strength helps improve movement confidence, supports healthy joints, and allows people to continue doing the activities they enjoy. Whether your goal is to keep up with your children, continue hiking into retirement, improve sporting performance, or simply feel stronger in everyday life, strength training is one of the best investments you can make in your long-term health.

How We Can Help

At Allsports Wavell Heights, we’ve designed our Strength and Conditioning classes to reflect the latest evidence and the changing needs of women. Every participant begins with an individual assessment, allowing our Accredited Exercise Physiologists to develop a program tailored to their goals, medical history and current level of function. If your goal is improving bone health, your program may closely reflect the evidence-based principles used in the LIFTMOR trial and ONERO® program. If you’re managing an injury, chronic pain, or another health condition, we’ll tailor your exercises to ensure they’re safe, appropriate and effective for you. No matter where you’re starting, our goal is to help you become stronger, move with confidence, and enjoy the long-term benefits that strength training has to offer. If you’re ready to get started, book an initial Exercise Physiology assessment online or call us on (07) 3256 9676 to speak with our team.

Strength training isn’t a trend it’s backed by decades of high-quality research. For women, it offers benefits far beyond the gym, supporting healthier bones, stronger muscles, improved mental wellbeing, reduced pain, better balance and greater independence. Whether you’re in your 20s or your 70s, it’s never too early or too late to start building strength.  

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References

  • American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
  • Beck BR, Daly RM, Singh MAF, Taaffe DR. (2017). Exercise and Sports Science Australia (ESSA) position statement on exercise prescription for the prevention and management of osteoporosis. Journal of Science and Medicine in Sport, 20(5), 438–445.
  • Gordon BR, McDowell CP, Lyons M, Herring MP. (2017). The effects of resistance exercise training on anxiety: A meta-analysis and meta-regression analysis of randomised controlled trials. Sports Medicine, 47(12), 2521–2532.
  • Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of Bone and Mineral Research, 33(2), 211–220.
  • Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. (2019). High-intensity exercise did not cause vertebral fractures and improves thoracic kyphosis in postmenopausal women with low to very low bone mass. Osteoporosis International, 30(5), 957–964.

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It is widely recognised that exercise is beneficial for overall health – particularly for the cardiovascular system. However, many people are uncertain about how to exercise safely after experiencing a heart condition. In most cases, appropriately prescribed exercise plays a vital role in cardiac rehabilitation and long-term heart health. The key is ensuring that exercise is introduced gradually and performed safely. 

Seek Medical Advice 

Before commencing or returning to exercise following a heart condition, it is essential to consult your GP or cardiologist and obtain medical clearance. In many cases, your doctor will recommend engaging in structured, safe physical activity to support recovery and improve cardiovascular function.  Read more

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We have all heard the advice to “walk it off” when feeling stressed. For decades this was vague lifestyle advice. But science has fundamentally changed this picture — exercise isn’t just a side dish in mental healthcare; it is the main course. Research now confirms that for many people, hitting the gym or the pavement can be just as effective as medication or counselling.1 

The exercise effect 

In 2023, researchers published a landmark umbrella review analysing 97 previous systematic reviews involving over 128,000 participants.

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Whether you are starting a new fitness routine, returning to exercise after an injury, or training at an elite level, your physiotherapist can play a key role in helping you achieve your fitness goals safely and effectively. 

Goal Set – Set Yourself Up For Success! 

Working with your physiotherapist to set appropriate and achievable goals is an important way to plan your training and celebrate your achievements along the way! 

Using a framework like SMART Goals is one way to do this. 

  • S = Specific: Include specific details of what you would like to achieve. 
  • M = Measurable: Measuring your progress along the way is important. Setting shorter term goals as you build towards your long-term goal and celebrating your ‘wins’ along the way is an important way to measure how far you have come on your fitness journey. Measuring your progress will also allow you to determine when you have achieved your ultimate goal! 
  • A = Attainable: Setting challenging but achievable goals is important. 
  • R = Realistic: Your physiotherapist can work with you to set appropriate goals for where you currently are in your fitness journey. 
  • T = Timely: Setting a timeframe will help with outlining your training program and progressions. 

Individualised Exercise Programs to Improve Movement and Performance 

Optimising movement patterns is essential for improved performance and injury prevention. Whether your aim is to improve strength, flexibility, endurance, or return to sport successfully, your physiotherapist can work with you to design a tailored program that supports optimal performance. 

Everyone is different and has individual needs, so a generic approach may not always lead to optimal outcomes. Your physiotherapist can provide you with an individualised exercise program based on your specific needs, goals, and physical capacity, taking into account any current or previous injuries, allowing you to exercise with greater confidence. 

Injury Prevention 

Injuries can make maintaining a consistent training program challenging. Strength deficits, poor movement patterns and limited range of motion can have a big impact on activity. Physiotherapists can assess muscle strength, joint range of motion and biomechanics to identify areas of weakness, tightness, or decreased control. Working with your physiotherapist to address these deficits early can help decrease risk of injury and create a strong foundation for optimal training and long-term fitness success. 

Injury Rehabilitation 

Your physiotherapist can also support you on your fitness journey through injury rehabilitation, by using manual therapy techniques, prescribing rehabilitation exercises, load management strategies, and education around safe training principles. For individuals managing acute injuries or long-term conditions, physiotherapy provides safe strategies and education around activity modification so you can continue appropriate activity throughout your injury rehabilitation. 

Long-Term Health and Fitness 

Physiotherapy is fundamental in supporting individuals to have a life-long love of exercise and an active lifestyle, promoting movement and physical health. Through providing you with education, you can learn how to manage your body optimally and recognise early warning signs of injury, so that you can maintain an active lifestyle into the future. 

Whether you are aiming to improve elite performance, prevent injury, or simply move better in everyday life, physiotherapists can support you every step of the way so that you can achieve your fitness goals with confidence! 

 

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‘Busy’: the way that many Australian families describe the Christmas holidays, navigating between beach trips and day outings, Christmas shopping and get-togethers, often whilst still juggling work and everything in between.

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Strength-training-for-sport

With summer around the corner, it won’t be long until you can rejoin your teammates and fill your days with cricket, soccer, tennis and all your favourite summer sports. As a result, we’ve been fielding plenty of questions about the most effective ways to improve sports performance, and do so fast. 

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By Adam Shaw

Medial tibial stress syndrome (MTSS), also known as ‘shin splints’, is a condition characterised by pain and tenderness along the inner edge of the tibia (also known as your shinbone). MTSS is a common injury among athletes and runners, typically seen in sports that involve repetitive stress on the lower leg bones, such as running, jumping, and dancing.

What causes MTSS?

MTSS is caused by repetitive stress on the lower leg bones, particularly the tibia (shinbone). The stress leads to inflammation and irritation of the muscles, tendons, and periosteum (the membrane that covers the bone). The main contributing factors to MTSS include: Read more

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In 2020, the World Health Organisation made notable updates to their exercise guidelines. These updates included increasing the recommendations for both the amount of exercise performed each week, as well as adding strength or resistance training such as push-ups or squats to the regimen. Unfortunately, under these guidelines, it was found that 85% of Australian adults and 80% of children were not meeting their exercise targets.

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Looking down at your phone regularly throughout the day can become a literal pain in the neck. Long periods spent hunched over to reply to email, read a text message or browse the internet may contribute to neck pain, sometimes colloquially referred to as “text” or “tech” neck. This kind of neck pain is reported by more than one in two teenagers and university students, and up to 63% of office workers struggle with neck pain annually.

Prolonged screen time, particularly the way our head and neck are positioned while we engage with our digital devices, is contributing to more than just neck pain. Other clinical features may include headaches, back and shoulder pain, eye strain, dry eyes and other musculoskeletal pains. The effects aren’t solely physical either – “text neck” is also associated with irritability, stress, anxiety and poor communication in school children and adolescents.

Neck pain is very common and, as physiotherapists, we will assess and devise an individualised treatment plan most suitable to your specific presentation. There is evidence to support the use of exercise therapy for some people with neck pain. Today, we look a little deeper into what “text neck” refers to, why it happens, how to spot it and share five examples of exercises that may help manage neck pain.

What Is “Text Neck”? 

In some people, holding your head forward and downward for extended periods of time can lead to neck pain. “Text neck” refers to pain experienced when you have your neck forwards using devices such as smartphones or tablets.

When your head is upright and looking straight ahead, your neck muscles are only working to support the weight of your head, which is 4.5 – 5.5kgs. At a 15 degree angle, this increases to 12kgs. At a 30 degree angle, your neck muscles must work hard to support over 18kgs. At 45 degrees, the weight that needs to be supported is over 22kgs. Finally, if you’re staring down at 60 degrees, that’s over 27kgs of force on your neck muscles.

What Are The Signs And Symptoms Of “Text Neck”? 

The symptoms of “text neck” may include:

  • Nagging or sharp pain in the neck or shoulders at the end of the day 
  • Postural fatigue, or finding it difficult to maintain a healthy posture
  • Upper back or neck pain 
  • General shoulder pain and tightness,
  • Constantly holding the head and neck forwards
  • Headaches that are made worse when looking down or using the computer.

Exercises To Help 

Even though you may not be able to completely eliminate looking down at your phone, there are exercises you can perform that will help relieve some of the tension placed on your neck and back. Generally, we recommend performing the movement sets one to three times a day alongside the support and guidance of a trusted physio who tailors each program to your specific symptoms, circumstances and the results of your comprehensive assessment with us. Here are five examples:

1. Chin Tucks

Chin tucks help to reset the movements that occur when you crane your neck forward towards a screen. Chin tucks can help improve posture and move the head closer to a neutral position, with the ears directly over the shoulders:

  1. Start by sitting or standing upright while focusing your vision at a specific point across the room.
  2. Place your index finger on your chin, to help guide your movements.
  3. Gently move your head back in a purely horizontal fashion so that you tuck your chin backwards against your neck. The motion should create a double chin while you continue to look straight ahead, and not result in your head tilting down to look at your toes.
  4. Repeat 5-10 times.

2. Neck mobility exercises

To limit the prolonged position of your neck being flexed, it may be helpful to move your neck regularly.

  1. Sit upright on a chair or stand comfortably with your shoulders relaxed.
  2. Move your head through a comfortable, pain free range:
    1. Looking down
    2. Looking up towards the ceiling bending your neck backwards
    3. Rotating your head to the right and left
    4. Tilting your head to the right and left

3. Shoulder Scapular Squeeze

This exercise helps to open up your chest, and activate some of your shoulder blade muscles.

  1. Sit or stand with your hands clasped behind your head or behind your lower back.
  2. Open your elbows out to the side and squeeze your shoulder blades back, to feel a stretch in the front of your chest.
  3. To intensify the stretch, pull your head and shoulders down and backward – continue to look forward, and draw your shoulders away from your ears.
  4. Hold 10-20 seconds and then slowly release, and repeat three times.

4. Trap Stretches

This exercise helps to relieve tension in the trapezius muscles which span the back of the neck and shoulders, and are responsible for moving and rotating your shoulder blade and extending your neck:

  1. Look straight ahead, and place your left hand under your thigh, on your chair, to prevent your left shoulder from lifting 
  2. Lift up your right arm and wrap your hand over your head, while tipping your right ear towards your right shoulder. Do not let your left shoulder rise up as you tip your head to the right.
  3. Hold for 15 to 30 seconds.
  4. Repeat the exercise on the opposite side, and repeat for 3 times on each side – even if you only have pain on one side.

5. Thoracic Extension

This exercise helps to mobilise the joints of your upper back.

  1. Sit on a chair with both feet placed on the floor.
  2. Lift up your arms and place your hands behind your head, with fingers linked together. 
  3. Gently lean forwards in your chair, lowering your stomach towards your thighs, while maintaining a straight back. 
  4. Reach your elbows upwards while tilting your head to look towards the ceiling, while keeping your stomach close to your thighs, curving only your upper back. 
  5. Hold the extension for 5-10 seconds, then slowly release, and repeat 3 times. 

Preventing “Text Neck”

Preventing “text neck” starts with the conscious effort to stop leaning the head forward and downward. Limiting your screen time is a great start, but we know this isn’t always possible. When using a digital device: 

  • Keep it at eye level. You can place some books under your computer screen to bring it closer to eye level, and when you’re using a smartphone, hold it up to your eye height. If you need to be looking down, do so with your eyes, instead of your head.
  • Take breaks often. Take 5 minutes every 25 minutes to take a break from the screen, stretch, rest your eyes, and evaluate your posture.

When To See A Physio

If you’re struggling with neck pain from using your computer or smartphone, it may be time to book an appointment with a physiotherapist to help you develop an individualised treatment plan that aims to improve pain and prevent recurrences. 

Your physio will carry out a comprehensive assessment, address any underlying conditions, and create a targeted and comprehensive treatment plan to address text neck and protect your overall neck, back and spine health. Having a physio on your team means that they can also support you with targeted manual therapies such as soft tissue massage to enhance your outcomes, answer any questions about your pain to keep you fully supported, and provide you with the best care to enhance your overall neck, back and musculoskeletal health. 

To book an appointment with one of our friendly physiotherapists, contact a clinic near you.

References

[1] Prevalence of text neck syndrome and SMS thumb among smartphone users in college-going students

[2] The prevalence of text neck syndrome and its association with smartphone use among medical students in Jeddah, Saudi Arabia

[3] Workplace-Based Interventions for Neck Pain in Office Workers

[4] Text Neck Syndrome in Children and Adolescents

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