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To follow up from my previous blog ‘why we exercise’, I thought it important to next address the question, ‘what exercise should we be doing?’ The straightforward answer is 150 minutes of cardiovascular exercise and two strength sessions per week. The correct answer is that this is hugely personal and when diving a little […]
A client of mine was recently asked ‘what she was training for?’ Although we had a laugh about this, we were both pretty amazed by the question. Given the overwhelming evidence supporting the benefits of exercise we were surprised that some people are still of the mindset that exercise is for athletes training for […]
The thoracic spine (mid back) is made up of twelve vertebrates that extend from the shoulder to waist. It is important for the thoracic spine to stay highly mobile with the ability to flex, extend, and rotate however thoracic immobility can be common. Causes of Thoracic Immobility: Sitting at a desk for prolonged […]
Prehabilitation or ‘prehab’ means getting ready for your treatment. Some people find they have months or even years before treatment is necessary while for others treatment after diagnosis may be immediate. Whatever the time you have, this is that golden window of opportunity to put yourself in the best possible position to take on […]
30 days of ‘Planks and Thanks’ is our exercise challenge for this month. Part one of the challenge is to practice and progress your plank using good control and technique. I recommend you keep a record of your planks i.e., the number of sets and duration each day so you can note your progress. […]
What is AMRAP? AMRAP is an acronym for “as many reps as possible”. Our August AMRAP change will involve workouts where we will be doing as many repetitions of possible during a set amount of time. ✅ CHALLENGE YOUR STRENGTH AND FITNESS ✅ MEASURE YOUR PROGRESS Click here if you would like to […]
“Do not let what you cannot do interfere with what you can do” This April, I am introducing the April Progress your Push Up Challenge.💪 This challenge is to do 400 push ups in April. These push ups can be done in any form of your choice. It may be as a wall […]
✅ Balance exercises improve your ability to control and stabilise your body. They are particularly important for people with a cancer, Parkinson’s or MS where diseases and certain treatments negatively impact your balance Single leg stand (and move other leg around) Sit to stand and turn around Heel to toe and swing, lean and […]
Persistent muscle weakness can be caused by a variety of different factors including health conditions such as Multiple Sclerosis and Cancer and side effects of certain treatments including hormone therapy and chemotherapy. Exercise and a healthy balanced diet can help reduce and manage muscle weakness. ✅ Focus on functional exercises. These are exercises that […]
High blood pressure affects 1.13 billion people around the world and in 2019, it accounted for 10.8 million deaths. It is well known that exercise can play an important part in lowering blood pressure. Regular physical activity can strengthen the heart muscle meaning it can pump blood around the body with less effort, therefore […]
Exercise pre-treatment, during and in the recovery of prostate cancer is hugely important. As well as lowering your risk of recurrence, exercise can help manage and gain control of any treatment and cancer related side effects. Why exercise? Exercise can help you manage negative treatment related side effects including weight gain, loss of […]
Regular exercise can give people with MS better control over their body and decrease side effects including muscle weakness, balance problems and overall fatigue. When it comes to which exercise is best, it is important to remember that there is no right or wrong. When choosing which exercise to participate in, it is […]
A huge well done to our member of the month: Bev! Bev started training with me in July 2020 as part of the Safe Fit trial with Southampton University. She started with three one-to-one sessions a week and is now a Bounce Back member and regularly attends the group classes. It has been fantastic […]
Although exercise may not be a cure for Parkinson’s, it has been shown to be one of the most powerful treatments. Exercise can help people manage symptoms and side effects and research has shown it can be effective in slowing down the progression of the disease. But the question still remains as to which […]
The core muscles, located deep in the trunk include the Transverse abdominis, internal and external obliques, rectus abdominis, erector spinae and the pelvic floor muscles. These are muscles surrounding the stomach and back. It is important to remember that there is much more to the core than just your abs! Core exercises are […]
Resistance training commonly known as strength or weight training refers to any exercise that involves you lifting or pulling against a resistance. This includes exercises with dumbbells, resistance bands, machine weights or your body weight. Recent research looks at the benefits of resistance exercise and aims to understand more about ways we should […]
A huge well done to our member of the month: Nick! Nick joined Bounce Back in June 2020, training twice a week in one-to-one sessions and he has recently joined the group classes. Despite the challenges Nick has faced including his Parkinson’s side effects, Achilles tendonitis and various knee problems, he continues to […]
Parkinson’s disease affects the control of automatic movements. As a result, people with Parkinson’s often suffer from disturbed gait, impaired balance and decreased postural responses. It is important to try to maintain an upright posture. Poor posture can lead to an increased risk of falls, neck and back pain, a reduced range of movement […]
Persistent muscle weakness can be caused by a variety of different factors including a lack of exercise or lack of sleep, health conditions such as Multiple Sclerosis and Cancer and side effects of certain treatments including hormone therapy and chemotherapy. Muscle weakness can be incredibly debilitating and lead to a significantly reduced quality of […]