4D Health And Performance

Let’s be honest, if you are maintaining a moderate to high level of exercise, the numbers tell us that at some point you will have a soft-tissue or musculoskeletal injury. This may come in the form of a simple sprain/strain, a muscular tear, or a meniscal injury.
Learn more: http://www.4dhp.com/…/training-through- musculoskeletal-inj…/
... 4dhealthandperformance #team4d #injurytoperformance #builtinthebasement #Health #performance #exercise #fit #fitness #strength #power #HIIT #weights #speed #highperformance #physiotherapy #sportschiro #exercisephysiology #massagetherapy #sydneycbd
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Glute bridge progressions are a staple of a lot of hip/glute/low back rehab 🍑 . Our senior EP and head coach @4d_domenic takes ya through the cues for the first movement of the sequence . #Repost @4d_domenic with @get_repost... ・・・ Hip sequence movement 1️⃣ “Peeling hip thrust”-important things too remember📝. • • ⚠️Hip, knees & feet in a straight line ⚠️Tilt your “belt buckle” to your chin ⚠️Peel your hips off the ground ⚠️Breath throughout the movement #team4d #builtinthebasement #hipsequence #exercisephysiology #glutes @4dhealthandperformance @spectrum_healthcare @newimagept @asicsaustralia
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A good warmup before a training session should be more than just "warming up" the body.
We prefer to call it "Movement Prep". For 10-15 min we prepare our bodies for movement.
Few minutes on a bike, 2-3 main muscle groups specific to the workout on a foam roller, dynamic stretching and muscle activations (such as glutes, shoulder and core).
... Prepares the BODY🏋️‍♂️ and MIND🧠 for the session ahead.
Take your workout to the next level, starting with the "warmup"💥
#team4d #exos #physio #strong #asics #glutes #fitness #running #massage
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Adequate hydration will keep your daily activities safer and much more enjoyable. If you need to increase your fluid intake, keep an extra pitcher of water with fresh lemons, limes, or cucumber in the refrigerator.
4dhealthandperformance #team4d #injurytoperformance #builtinthebasement #Health #performance #exercise #fit #fitness #strength #power #HIIT #weights #speed #highperformance #physiotherapy #sportschiro #exercisephysiology #massagetherapy #sydneycbd

Have the foam roller high on a bench to allow room for the arms to drop. Position the foam roller inline with the spine. Start with the arms vertical and focus your torso. Keep your ribs pulled down towards your pelvis. This will ensure your lower back is pushing down into the foam roller and your spine will be in neutral. Breathe in and hold air in. Allow the arms to drop out to the side. Hold the weights on the finger tips as to stretch the fascia down the arm as well. B...reathe out when you reach the end range. Hold for 20 seconds and repeat 3 times.
4dhealthandperformance #team4d #injurytoperformance #builtinthebasement #Health #performance #exercise #fit #fitness #strength #power #HIIT #weights #speed #highperformance #physiotherapy #sportschiro #exercisephysiology #massagetherapy #sydneycbd
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Go ahead and SWEAT! It's such a great feeling when you sweat while enjoying your workout. #4dhealthandperformance #team4d #injurytoperformance #builtinthebasement #Health #performance #exercise #fit #fitness #strength #power #HIIT #weights #speed #highperformance #physiotherapy #sportschiro #exercisephysiology #massagetherapy #sydneycbd

Is sitting really the new smoking? From a general health perspective, yes, there is definitely correlation between prolonged sitting and increased health risks. There has been an abundance of research outlining the contributions of prolonged sitting to an increased risk of type 2 diabetes (Gill 2008), cardiovascular disease (Thompson, 2003) and premature mortality (Lollgen 2009). - David Abi- Arrage

#team4d #betterhealth #builtinthebasement #4dhealthandperformance #Health #performance #exercise #fit #fitness #strength #power #HIIT #weights #speed #highperformance #physiotherapy #sportschiro #exercisephysiology #massagetherapy #sydneycbd

As opposed to a traditional warm-up, Movement Prep aims to promote strength long-term flexibility gains. You'll actively elongate your muscles in a series of movements, which can assist improve your balance, mobility and stability. Think of it as warming up with a purpose! Start with approximately 5 to 10 repetitions of each repetitions of each exercise in your Movement Prep routine. Not only will it feel like part of your workout (as opposed to a boring precursor to the real thing), at first it might feel like a workout itself. #movementprep #staticstretchingvsmovementprep #muscle #musclemovement #fitness #health #fitnessau #performance #healthandperformance #exercise #nsw #sydney #au #australia

4D Education is excited to announce that our next presenter will be Dr. Ben Gooden - orthopaedic knee surgeon at the Mater hospital.
Join us as Dr Gooden takes us through knee MRI, orthopaedic examination and arthroscopic photos aiming to give a clearer understanding of what we are seeing in imaging.
Clinicians welcome, RSVP is essential and places limited.
... RSVP to reception@4dhp.com to reserve your spot.
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"Keep striving! Nothing is worth having until you've worked hard for it!"
#team4d #injurytoperformance #builtinthebasement #4dhealthandperformance #Health #performance #exercise #fit #fitness #strength #power #HIIT #weights #speed #highperformance #physiotherapy #sportschiro #exercisephysiology #massagetherapy #sydneycbd

The 4 Pillars of Human Performance is a concept that we try to adapt to all of our clients at 4D, whether they come to us for injury management or high performance!
Mindset is the first pillar!
Check out our latest blog post from our Exercise Physiologist and high performance coach Domenic Nasso on the importance of mindset for everyday performance!

Everyone has heard this from their practitioner or coach, but what does it really mean?
Have a read of our latest blog about getting your glutes working efficiently to help improve performance and quality of life!

Congratulations to our very own Darren and his wife Alana on the birth of their beautiful baby boy Kobe Thomas Hogan 🤱🏼 • We are all so happy to welcome the newest member of #team4D

4D are happy to be hosting Dr Richard Parkinson on the evening of Friday June 15 for a presentation on surgical intervention for low back disorders.
Dr Parkinson is a Fellowship specialist neurosurgeon working out of St Vincent's. He will also be bringing Dr Paul Mason along to host a Q&A on a Sports Doctor's role in treatment and interventions pre surgery.

Elite athlete, weekend warrior or couch potato 🥔 don’t try to run before you can walk! 🏃🏾‍♂️🚶‍♀️ • • • #team4d #builtinthebasement #4dhealthandperformance #injurytoperformance

Rehab programs should be individual and specific to each patient! The same glute or shoulder rehab won’t work the same for every low back or shoulder patient 🍑 • Great point from our sports chiro @4d_david outlining the importance of ensuring that the patient is well educated on their protocols! • •... #Repost @4d_david with @get_repost ・・・ 90% of a patient’s rehab will be unsupervised. The only cues they will have will be internal, with some vague memory of what you told them. • It is vital then, that when prescribing an exercise🏋🏼‍♂️ the practitioner can 1. Properly execute it in order to SHOW 👀a patient how it should be completed 2. Sufficiently educate the patient about how it should FEEL to do it correctly • Sometimes this involves getting on the ground with your patient. Sometimes it means filming it so that they have a reference. • Either way, a patient should never leave without you both being confident that they can stick to the plan👊🏼! • • • #team4d #builtinthebasement #4dhealthandperformance
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Don't forget to purchase your ticket to tonight's nutrition seminar with Elly from The Natural Nutritionist!