Alpha Rehab & Kinesiology

Lockdown is over and it’s time to get back to looking after yourself and addressing your current niggles and injuries as well as your current health.

We here at alpha are experts at providing exercise programs for all people no matter the situation or concern.

Areas we specialise in:
- diabetes
- Weight loss and weight management
- Osteoporosis and arthritis
- Exercise for mental health
- Injury rehab
- Strength and conditioning programs
- WorkCover
- NDIS
If you want to address the things you couldn’t during lockdown come in and see us and your first visit will be 50% off! Or know someone that has issues post lockdown with injuries or other problems they are experiencing let them know of our offer and what we can do for them.

Give us a call on 1300 962 425 and speak to our friendly staff to book your appointment and start to get your body injury free and look after your health.

Lockdown exercise!
With Sydney going into an extended lockdown period your physical and mental health has never been so important.
Here is a few goals we should all attempt to achieve and strategies to help us achieve these goals.
Goals
1. >7000 steps a day
2. 30 mins of aerobic activity per day- bust out that pulls bike, put on those running shoes and get moving once again
3. >15 mins of strength training per day - be creative and use what you can find around the house to add load.

Strategies:
1. Wake up early still and go for a walk or aerobic activity - many of us would be guilty to changing our routine in lockdown but trying to stay disciplined and keep to a routine is important for your health and achieving something early in the day is a good way to start. Win the morning win the day they say
2. Lunch time exercise - use your lunch time to eat and also get a few steps in
3. Get a home exercise program from us or another EP- this will add a clear program that you can follow and use without thinking what exercise should I do now
4. Involve family/house members in exercise - if you like to exercise with people get the people in your house involved and add another element to your lockdown exercise
5. Be creative and use what you have at home - buckets, broom sticks, water bottles etc. you name it you can use it for an exercise

WE ARE STILL OPEN!
Following the announcements by the NSW government we are still open with some new rules.
- masks to be worn by everyone when in the clinic
- if you’ve been to an exposure site and been told to get a test wait until a negative result before coming in
- if you’ve been to the 4 affected councils that are now issued stay at home orders please stay at home until regulations have changed.

Our staff members will be doing everything possible to provide the safest and cleanest clinic we can for your safety and to make sure we can continue staying open while these crazy times continue.

Have a great weekend and see you all Monday for business as usual here at Alpha Rehabilitation and Kinesiology!

Very true words spoken by .matranga

Your health is always going to be important no matter your age, fitness level or current health. Exercise and caring about your health can never happen too soon!

Client results and milestones!
Helena has achieved something she thought was virtually impossible for herself and is now able to squat 10kg and isn’t ready to stop.

When Helena came to see us she was worried about her balance and her strength in her legs due to her condition and this resulted in major knee valgus (knocked knees). This would happen pretty much straight away when she went to squat and has been an issue for a long time.

With constant training and dedication she has turned it round and is now squatting freely and smashing goals left right and centre and is constantly surprising herself with what she can do!

Keep it up Helena!!!

Mental health is becoming a major problem in society with more and more people suffering from some sort of mental illness in their lifetime.

The stats are damming and everyone reacts differently but we as a society have to begin to change this growing trend.

An under utilised treatment or preventative strategy for mental health is exercise and physical activity.

Evidence is growing and is becoming more prescribed which is good but we need to do more. Exercise has a long list of benefits as listed here and we performing any exercise you enjoy has positive influences on your mental health!

If you have noticed your mental health suffering in these tough times start to exercise and start performing physical activity that helps your mental well-being.

Since we have a new bands we decided to give them a go and create a band workout you can do.

1. Clams- focus on your glute muscles. Make sure you don’t rotate your hip to high
2. Hip abduction- focus is on the glutes. Keep legs straight
3. Fire hydrants - glutes. Pretend you are a dog going toilet on a fire hydrant as the name suggests
4. Psoas marching - hip flexors. Keep hips still and March on the spot
5. Crab walk- glutes. Slight bend in knees and small steps to the side. If too easy add a second band around the ankles
6. Donkey kick- glutes and hamstrings. Kick your leg straight up to the sky
7. Shoulder ER- rotator cuff. Keep elbows tucked in and pull hands outwards
8. Sharapova’s- rotator cuff. Keep elbows and wrists in a straight line and make circular motions with hands up and down the wall
9. Shoulder taps- deltoids. Push up position, toes or knees and move hands to different areas on the floor.

Have fun trying these exercises out!

Our new bands are in and don’t they look good 🔥 Ready to be broken in tomorrow in the clinic