Exercise of the Week: Shoulder Press

Exercise of the Week: Shoulder Press

The shoulder press is an upper body exercise which has many variations to work the muscles which stabilise the shoulder. It can also be used with other movements to create more of a cardio exercise. As always, correct technique for the shoulder press is important to avoid injury, when executed correctly, it can be a great tool for improving shoulder stability.

Exercise and back pain

Exercise and back pain

Lower back pain is thought to affect up to 70% of adults. The majority of these cases are classified as non-specific as the mechanism of the pain is unknown. The spine is supported by a large number of muscles, the key groups being those of the glutes and core. These muscles, along with many others, work together to maintain posture and if one, or more, of these muscles are weak, it can lead to poor alignment of the spine and pain. In this post, we will discuss why muscle balance is important and what exercises can help activate and strengthen the key muscles of the back.

Injury Rehab Success

Injury Rehab Success

Watch as Sports Therapist and Personal Trainer Hollie Charles puts Bognor Regis Town footballer Chad through his paces. Chad suffered a posterior cruciate ligament injury in his right knee on New Year’s Day. He has excelled through rehabilitation into the final stage which covers change of direction and advanced plyometrics. He’s looking good to return to training for pre-season and full contact by the start of the season just 8 months after suffering the injury.

Well done to Chad and Hollie for the hard work and successful rehabilitation.

Box Jumping... is higher really better?

Box Jumping... is higher really better?

If jumping onto a higher box results in poor landing mechanics, you are likely to do more harm than good. Poor landing technique does not translate to real life or real world sporting situations without increasing the risk of injury. If you need to pull your knees up towards your chest to prevent your feet hitting the edge of the box, you are likely to find yourself collapsing forwards once contact has been made with the box. This is not effective training. Instead, you’re training poor posture and forceful deep hip flexion.

Dynamic Shoulder Exercises and Rotator Cuff Injury

Dynamic Shoulder Exercises and Rotator Cuff Injury

Recovering completely from a shoulder injury can be a lengthy process. The shoulder moves in many different ways and the rotator cuff is responsible for controlling these movements.

Muscle activation and correct movement patterns are vital in the early to intermediate stages. Then, during the later stages, it is important to strengthen the rotator cuff muscles throughout range of motion, particularly the diagonal patterns.

Crossing The Atlantic against all the odds!

Our annual Fitness Festival event exists to celebrate and inspire active and healthy lifestyles. We are proud that our event is free and accessible to everyone and we create a platform that enables us to introduce people to new activities, new sports and inspirational guests. And they don't come much more inspirational than Mark Gibson, Jon Lakin, Steve and Dan Baker - the Nuts Over The Atlantic team. We were delighted to welcome the guys to the 2017 Fitness Festival as they raised funds and awareness of their own challenge, rowing The Atlantic Ocean for The Movember Foundation. Back then, we learnt that more people have travelled into space or climbed Everest than have rowed The Atlantic and with good reason!

The team inspired the SWEAT community to join together to row overnight and non-stop a combined 48 hours in aid of The Movember Foundation back in November. We were overwhelmed by the support and effort from everyone and together we raised a significant of money for the charity. SWEAT regular Brian Beagan raised over £1,000 alone thanks to his awesome rowing and even better facial hair!

For the past two years, Mark, Jon, Steve and Dan have been planning and training in preparation for their immense challenge. The Talisker Whisky Atlantic Challenge is the premier event in ocean rowing. What's particularly remarkable is that none of the team had ever rowed in the open ocean prior to the challenge. The challenge sees teams from around the world rowing from La Gomera in the Canary Islands to Antigua in the Caribbean; glorious locations separated by more than 3,000 miles of unforgiving ocean.

Now safely in Antigua, no doubt enjoying the sunshine and success, Mark, Jon, Steve and Dan just rowed for 50 days in a boat that measured just seven by two metres with just a small cabin to provide any shelter from the storms. Unfortunately, the team's start was delayed after damage to the boat and that was just the start. Constant repairs must have tested their mental strength to the extreme whilst the physical demands of rowing coupled with sleep deprivation and salt sores are unimaginable.

We were delighted to hear from the guys as they neared dry land. Calling from a satellite phone, Mark expressed his deep gratitude at the SWEAT community's support and goodwill. We can't wait to see the team back at The Festival on Saturday 2nd June where they will be special guests giving a Talk and Q&A about their remarkable and life-changing achievement.

Well done guys! We're super proud to have met you and to have supported your efforts!

 Image courtesy of Ben Duffy and The Atlantic Campaigns

Image courtesy of Ben Duffy and The Atlantic Campaigns

Staying On Track

I was delighted to contribute to the December 2017 - January 2018 Southsea Lifestyle magazine where I suggested ways of not just improving your fitness in the new year but staying motivated throughout 2018.

Christmas and the New Year is a time for reflection, and many people choose to set New Year’s resolutions – with varying degrees of success. Across the country, the surge of new gym memberships inevitably leads to non-active members later in the year – as people lose willpower, or find they don’t have enough time to work out.

We all know regular exercise is of huge benefit to our mental and physical wellbeing. But how can people get into the habit of exercising regularly without giving up before the end of January? Here are my top tips to being, and staying more active.

Be kind to yourself. Set realistic goals and celebrate your successes.
Keep it fresh. Ensure your training regime is enjoyable by mixing things up. Try new activities, workout with friends, and attend classes where you’ll find motivation by training with like-minded people.
Workout first thing. Before the day gets away from you, go for that run or do the home HIIT workout. It might be hard initially getting out of bed, but you’ll feel great all day for the effort you put in. A great tip for getting out of bed – set your alarm and put it out of reach!
“When you decide to do something, remind yourself that it is commitment not motivation that matters” says Steve Peters, author of The Chimp Paradox. When setting your goal, it is important to create a plan and structure that helps you stay committed.
I have found that clients often benefit from booking their personal training appointments, or a place in a class, well in advance. In effect, they don’t need to find the willpower as they are already committed to turning up.
— Luke Newton

48 Hour Row for Movember!

Wow, we did it! The SWEAT team and community came together for a 48 hour non-stop row into the weekend in aid of The November Foundation and in support of our friend Nuts Over The Atlantic who are soon to embark on a three month challenge, rowing across The Atlantic Ocean.

We were blown away by the support shown. We even ended up with a reserve team! Donations are still coming in and can still be made. The whole team is very grateful for all the support shown!


Back in June, we were delighted to welcome Nuts Over The Atlantic to the Fitness Festival. Mark, Steve, Dan and Jon make up the Nuts team and they are busy readying themselves for one of the toughest races on Earth; The Talisker Whisky Atlantic Challenge, a 3,000 mile row across the Atlantic Ocean in aid of The Movember Foundation, a global charity committed to men living happier, healthier, longer lives. Every member of Team Nuts has been directly or indirectly affected by the causes Movember stands for - testicular cancer, prostate cancer, mental health and suicide prevention. Not content with taking on this mammoth challenge, the team are aiming to raise £100,000 to support The Movember Foundation.

Our 48 hour row was a small gesture to show support for this incredible challenge.

About the Atlantic Challenge: Crossing the Atlantic is never an easy undertaking, but people have been making the journey for hundreds of years. The very first crossings were made to discover and explore new lands. Today, most crossings are made by huge cargo ships exporting essential commodities across the ocean. But some daring people choose to cross the Atlantic to test the limit of their physical and mental strength; to achieve something unthinkable.
The idea of the Atlantic Challenge race came to Sir Chay Blyth whilst he was rowing the Atlantic Ocean in 1966 with John Ridgeway. It was a 92 day battle against hurricanes, 50 foot waves and near starvation. It’s no surprise then that more people have been into space, or climbed Everest than have rowed the Atlantic. It takes a certain kind of person to keep going when faced with the intense heat, salt blisters, sharks and sleep deprivation.

Join us at the Spinnaker Tower in a race to the top!

We're delighted to be teaming up with the Emirates Spinnaker Tower for the third year running. We'll be on hand with warm ups and encouragement at the bottom and sports massage therapy at the top!

Sign up for the Spinnaker Tower-thon with SWEAT Southsea on Sunday 8th October 2017 and attempt to conquer the 530 steps in the fastest time possible!

Book your place in this year’s stair run and we will arrange a time slot, between 11am and 4pm, prior to the race. Race entrance is £20 per person, including participant’s medal.

Spaces are limited. Please sign up early to avoid disappointment and for greater likelihood of getting your preferred race time.

"So this year I did the TowerThon. This was to run up the stairs at the Spinnaker tower. There are 530 steps in all and no way down until the top! Big thanks to the Sweat Southsea team, especially Luke who you see in the video helping me and encouraging me all the way up!"

Joel Byas, 2016 Tower Runner

The Emirates Spinnaker Tower-thon is the perfect fundraiser or personal challenge!

Pilates at SWEAT Southsea

We're delighted to be welcoming Samantha Moss to the SWEAT Southsea team and with her extensive expertise and experiences across a range of disciplines, our services on offer now include Physiotherapy and Yoga.

Our Pilates offering is also increased as Sam is a qualified and highly experienced instructor.

How will Pilates benefit me?

APPI and STOTT Pilates are advanced exercise methodologies designed to improve your core strength (key in protecting the spine) and to remove imbalances within the body which may predispose you to injury. Pilates will also help you improve posture, balance and flexibility.

These methods of Pilates are suitable for all ages and fitness levels. It is beneficial for everyone to improve muscular strength throughout the body. It is recommended for people with back pain as it helps to develop muscular strength in the back and abdominal region as well as improving spinal mobility, all of which are important to the treatment and prevention of back pain. It is also great for athletes to energise muscular slings and correct muscle firing patterns as well as helping with posture.

What is APPI Pilates?

Australian Physiotherapy And Pilates Institute (APPI) Pilates was designed by Physiotherapists Glen & Elisa Withers and specifically for those working in the field of rehabilitation; therefore pathology, normal movement patterns, neuro-muscular timing and neural pathomechanics are addressed in relation to each exercise. The traditional Pilates repertoire is broken down into clearly defined levels to ensure a standard, gradual progression towards normal functional movement. Scientific evidence on segmental spinal stabilisation and on pelvic stability forms the theoretical foundation for the APPI curriculum. The APPI use a 5 stage rehabilitation programme and 5 key principles to get you back to fitness and moving your best throughout every Pilates movement. The 5 stage model works as it allows the instructor to ensure the exercise and treatment modality used is appropriate for the client on each session. Once a client understands the connection of the brain to the essence of a movement, clients are progressed along the pathway at a speed that is relevant to them. The APPI method, with over 100 different Matwork movements then allows the client to move into a more advanced, fitness and wellness program that begins to shape and tone the body to achieve the results you want.

What is STOTT Pilates?

STOTT PILATES is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. This form of Pilates, as taught by Amanda Miller incorporates modern exercise principles, and applies proven and accepted practices in biomechanics, rehabilitation and athletic performance enhancement. After realising the benefits of the concepts of the original Pilates method, and in collaboration with a team of physical therapists, physiotherapists, sports medicine and exercise professionals, the Merrithews dissected and re-connected this unique form of exercise into a comprehensive, systematic, contemporary approach to the original teachings. STOTT PILATES exercises are designed to restore the natural curves of the spine and rebalance the muscles around the joints. This involves placing more emphasis on pelvic and scapular stabilization, and integration of all the parts of the body into one. As well, preparatory exercises and modifications allow the technique to be appropriate for many different body types and abilities, making it applicable to sport-specific training and everyday life.

Please note: Our group Pilates offering will be expanding in October. Sign up to our newsletter to stay updated!