EVADO STUDIOS HAWTHORN

Physiotherapy & Fitness Centre

p: 9882 7556
e: hawthorn@evadostudios.com.au

Services

Staff

Physio

Glenn McKernan
Simone Phillips
Katrina Laczoffy
Josh Sedgwick
Jon Snowsill (retired)

Fitness

Mitch Stewart
Domenic Trimboli
Emma Watterston
James Harrold
Div Pather
Tim Buchanan
Elley Mensa
Kara Price
Victoria Greensmith
Rebecca Stone

Massage & Myotherapy

Ryoki Takeda

Nutrition

Timetable / Book

OPENING HOURS
Mon – Thu 6am – 9pm
Fri 6am – 7pm
Sat 7am – 1pm
Sun Closed

Hawthorn - General Enquiry

evadostudios_hawthorn

‼️‼️This Pilates flow on the reformer work

‼️‼️This Pilates flow on the reformer works the upper and lower body muscles. ‼️‼️

Start off by facing a slight angle with both hands on a pole (thread it through the loop of the rope) and hinge forward at the hip with soft knees. Squeeze your shoulder blades together and bring the pole down towards your hips.

For the second exercise as you lower into the lunge squeeze the shoulder blades together for a row. Being Pilates, there is a lunge hold while you row and pulses to finish.

The last exercise is an arabesque where you keep a small bend in the knee of the standing leg while you hinge forward. Try to keep a neutral spine throughout the movement and drive up through the standing leg on the way up! Lastly some pulses to finish off.

These exercises were done on a red spring which can be dropped to a blue spring for a slightly lighter weight.

Have fun!🤸🏼🤸🏼

‼️Stiff Ankles‼️. . . A stiff ankle, parti

‼️Stiff Ankles‼️.
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A stiff ankle, particularly with ankle dorsi flexion (DF) will affect your squat ability, lunge ability or running ability. Reduced DF comes into play when you're at the bottom of your squat, and without good range of motion in this joint, no amount of glute strength will get you low while keeping your heels on the ground. Further, limited ankle dorsiflexion leds to decreased peak knee flexion and an increased knee valgus angle during the squat, increasing medial knee pain.
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. When running, your ankle joint will be too loose so each time you strike the floor you will run through your toes, resulting in poor force distribution. This may lead to shin splits or knee pain.
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. So, how to improve ankle DF. This exercise aims to mobilize the joint itself. Place a TheraBand around the ankle joint line and a weight on your knee. Slowly shift your weight forward and oscillated at the end range to help open up the joint. DOSAGE; 3x8 reps daily OR before you train
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#physiotherapist

We are looking for an enthusiastic, hard working a

We are looking for an enthusiastic, hard working and fun casual receptionist to join our Evado family! Interested? For any questions regarding the role or to apply, email Emma at ewatterston@evadostudios.com.au

Evado Tops available for purchase in the studio no

Evado Tops available for purchase in the studio now. Women’s T-shirt and singlet, Men’s T-shirts only $32.00 🔥🔥🔥🔥

#evadostudios #evadotops #fitnessig #workout #healthyliving #evadostudioshawthorn #reformer #pilates #strength #train

HAPPY BIRTHDAY to our awesome fitness instructor J

HAPPY BIRTHDAY to our awesome fitness instructor JAMES! 🎉🎉🎉🎉🎉🎉🎉

💪🏻 It is so great to see the studio so BUSY!

💪🏻 It is so great to see the studio so BUSY! As a response, we have added a whole heap of extra fitness classes from next week. Check out the timetable now on the Evado App, and book in quick to avoid disappointment!

We love receiving feedback about the timetable or how we can better improve your experience at the studio. If there is anything else you would like to see, please let us know!

⛳️Prevention of Lower Back Pain in Golfers #3⛳️
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Hey guys, Hawthorn physiotherapist and scratch golfer, Josh here. The lower back is a very common area of dysfunction in golfers who come into the clinic.
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A player that is lacking thoracic rotation may compensate by instead rotating in the lumbar spine which has much less rotation ability or over use the hips or shoulders to get to the top of the backswing therefore increasing the chance of an injury.
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The following exercise increases thoracic spine range of motion leading to better swing mechanics and increased distance off the tee. They also make a great warm up routine before going out for a round of ⛳️.
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A-Frame Stretch
✅Standing in golf posture.
✅Place elbow and hand between knees. ✅Keeping lower body still raise arm and rotate as far a possible as your head turns upwards towards the roof.
✅Complete on left and right.
✅15 reps each side.
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Stayed tuned for the next post when we go through more treatments and preventative measures for this injury.
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#physiotherapy #golf #golfphysio #backpain #sports #sportsphysio #golfinjury #physicaltherapist

A tough Pilates flow with Victoria 🥵🤸🏼💪🏼 have you booked in for your Fitness Pilates this week??

Send us a DM or give us a call on 9882 7556 to enquire about our FREE two week introductory fitness offer! 🎉😍

🐱🐮CAT COW MOBILITY 🐱🐮 . . . This exerc

🐱🐮CAT COW MOBILITY 🐱🐮 .
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. This exercise is a spinal mobilization exercise that helps a person “loosen” their spine. The cat-cow has been studied in a scientific setting and shows benefits of managing lower back pain due to the absence of joint compression during movement. Why? You are allowing your spine to move without spinal compression as your horizontal. Usually we stand to exercise. Whilst standing you already have a degree of spinal compression from gravity, add a load like weights to the mix and your spine will be overloaded and aggravated.
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.Therefore, to restore optimal movement through your spine, this movement may be advantageous.
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.❓WHEN TO DO IT?❓It depends... I often recommend this exercise early on for restoring movement with clients who have lower back pain. Of course, there are many caveats to this recommendation, so this doesnt apply to everyone. For example, someone with a true disc injury won’t respond well to this exercise early on as their spines generally hate flexion. The idea behind this is to prevent your spine from stiffening up when you first injure your back. So this exercise is great to get you moving with little to no pain. If you are experiencing spinal pain, be sure to get assessed by a physiotherapist first. We will be able to guide you in the right direction
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.💡IF you don’t have back pain but are slightly stiff, I would recommended combining this into your gym warm up routine. It prepares your spine for the extension and flexion you will need to generate with movement such as a deadlift
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#bossbabe #bosslady #bossmindset #sneakers #rehab #bosslady #inspo #iso #hobby #creative #booty #boss #wealth #physicaltberapy #inspiration #lowerbackrehab #gym #blonde #melbourne #strengthandconditioning #focus #inspiration #business #pain #physio #physiotherapist #physiolife #physioworld #physiopilates #rehabtime

💥💥💥💥 Start your week off with a bang a

💥💥💥💥 Start your week off with a bang and get down to the studio now 💥💥💥💥

#dontskipmonday #evadohawthorn #fitnesspilates #clinicaclasses #reformer #fitness #clean #workteam #exercise #healthyliving #instafit #instafitness #strength #conditioning #evadostudios

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