Term 4 will commence on  Monday 12th October and finish Friday 18th December. Please note that we are starting this term after only 1 week break instead of the usual 2. This means for all of you with school kids, that the October school holidays will be in their second week as we start up again. If this poses a problem, discuss this with your instructor as we near fourth term start date.

People with non-specific chronic low back pain who have participated in exercise programs have preferences about exercise: a qualitative study.

Slade, Molloy and Keating, 2009 from Monash University.

This study examined people’s preferences for exercise programs for lower back pain. Alla has summarised the findings from this study.

From this research, it appears that people look for primarily in a class is:

• Well equipped space with appropriate exercise tools

• A motivational instructor, who emphasises health promotion

• Exercise groups where people are matched appropriately for their level of skill and experience

• Close monitoring in small groups to allow for individualisation of exercise programs and adequate supervision.

• An instructor who demonstrates exercises, observes client practice, gives feedback and correction of technique. This helps to give a sense of mastery of the technique, and build confidence for independent practice.

• Explanation on the purpose of each exercise, what it is strengthening and how it will help

• Emphasis on assertiveness & self-management techniques, as well as discipline

• Help with setting short and long term goals, and recognition of progress

• A set weekly routine, with timetable flexibility to assist with regular attendance

• Using outcome measures to gauge progress e.g. questionnaires

• Diagrams and written instructions to aid learning

• Integration of exercises learnt into everyday activities

• Most people prefer the camaraderie and motivation of group exercise, some prefer one-on-one or independent exercise.

At FIX, our physiotherapists/instructors strive to deliver individualised, safely progressed exercise routines. This is coupled with neurophysiology and anatomy education, and tips on integrating the exercises into daily life to improve function. New exercises are always demonstrated first, practiced, and then corrected and re-practiced with hands-on feedback. A beginner’s book is available to help with a visual & written guide for home practice.

Do you agree with the outcomes form this study? Do you feel that we could deliver our classes any differently to meet your needs and expectations of an exercise class?

Thanks to Alla for this literature review from the Australian Physiotherapy Journal Volume 55 No 2, 2009.

I recently read the results of an interesting study conducted by Queensland physios, and thought to share it with you. The article was printed in the Australian Journal of Physiotherapy in 2006 and authored by physiotherapists Sapsford, Richardson and Stanton.

This simple study looked at the pelvic floor activity in 6 healthy women in 3 different seated postures- slumped supported sitting, upright unsupported sitting and “very tall” unsupported sitting (much the same as Fix’s “active sitting” that you all know). 

As you know, the pelvic floor is the sling that supports your abdominal and pelvic organs, contributing to continence, anti-gravity support of the organs, sexual function and lumbo-pelvic stability. 

This study showed that the pelvic floor activity significantly increases with more upright postures. The mean pelvic floor muscular activity was recorded at 7% of the maximum voluntary contraction (MVC) for the slumped supported sit, 12%MVC for the unsupported upright sit and 24%MVC in the “active sit”.

So everybody - sit tall “actively” in neutral twice per day for up to 10 minutes and your pelvic floor will only be getting stronger for each and every one of its very important functions. And without you even having to think too much about it!   

I thought that this would be a great opportunity to show an image of the pelvic floor for you to visualise what things really look like “down there.” Remember that each sex looks a little different, but this image below is a fantastic one viewed from above and looking into the pelvic cavity. You will notice the pubic bone at the fore of  the image and the sacrum/tailbone at the rear. Note the “sling-like” appearance of the pelvic floor musculature and now understand how, if toned and strong, offers support to your back, pelvis and pelvic organs in an upward direction.