This month we read about hip flexors and how Steph plans to strengthen hers
corehealth is going plastic free! Read about how you can help
Have a look at some photos from Steph’s South American trip and the staff trip to Fiji!
Our recipe of the month is a bit of a naughty dessert, walnut brownies!(in moderation of course)
corehealth Monthly Special
Recipe of the Month – Walnut Brownie
corehealth Monthly Special
Get rid of your plastic bottles and buy one of our reusable ones for only $3.50!
“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognising and appreciating what we do have.”
– Frederick Keonig
Strengthening Hip Flexors
A common viewpoint in Physiotherapy has been that you should not strengthen your hip flexors as they are already overly tight and overactive (commonly attributed to sitting all day). At corehealth we aim to provide the most up-to-date methods in our managements. Research has shown that strengthening a muscle does not “shorten” it or contribute to increased tightness, in fact usually the opposite is true. A recent research article (Emery et al. 2019) investigated the relationship between cross-sectional area of the hip flexors in dancers and athletes, and their level of hip pain. It was found that the larger the hip flexors, the less hip pain in these athletes.
We are now posting weekly videos on facebook and instagram with Steph, as she works to strengthen her particularly weak and tight hip flexor muscles. Steph, like many others, feels a significant “over-activation/tightness” in the hip flexors when performing many exercises. Over the next six weeks Steph will be exercising her hip musculature three times a week and we’ll do video updates of her exercises and progress in the leg lift. So stay tuned!
Emery, S, Cook, J, Ferris, AR, Smith, P and Mayes, S 2019. Hip flexor muscle size in ballet dancers compared to athletes, and relationship to hip pain. Physical Therapy in Sport.
Single-use Plastic Free!
On average, Australians use 130 kg of plastic per person each year. Only 12% of that’s recycled. More frightening still, up to 130,000 tonnes of plastic will find its way into our waterways and into the ocean. Once in the ocean, it endangers our marine wildlife. Did you know that The Parade will soon be banning single-use plastics? We’re joining them by banning single-use plastics in the clinic! We would like to a part of the drastic change that our world needs to be able to conserve and save the environment and marine life for our future. So from now on single-use plastics won’t be a part of the clinic which means that no disposable plastic bottles are allowed, however we do have a solution for you! We have cups available but we are also selling stainless steel reusable drink bottles for only $3.50, so if you forget your drink bottle we have you covered while also helping out mother nature! So we urge you to help join us in the fight for the environment, not against it.
Steph’s South American trip!
Steph recently went on a trip to South America, travelling through Peru, Bolivia, Chile and Argentina. Here are some of her amazing photos to be jealous of!
And here are some of snaps from Fiji including some of Amir’s amazing underwater photos! He and Sarah were lucky and brave enough to go diving with sharks in Beqa Lagoon Island.
Recipe of the month
250 g good-quality dark chocolate, chopped
150 g butter, cubed
165 g (¾ cup, firmly packed) brown sugar
3 eggs, at room temperature, lightly whisked
75g (½ cup) plain flour
2 tbspunsweetened cocoa powder
¾ tspbaking powder
150 g walnuts, toasted
melted butter, to grease
icing sugar or unsweetened cocoa powder, to dust (optional)
Preheat the oven to 180°C or 160°C fan-forced.
Grease a 16 cm x 26 cm shallow slice tin. Line the base and long sides with one piece of baking paper.
Place the chocolate and butter in a medium heatproof bowl over a saucepan of simmering water, making sure the base of the bowl doesn’t touch the water. Stir occasionally until the chocolate and butter have melted and the mixture is smooth.
Remove the bowl from the saucepan. Add the brown sugar and eggs to the chocolate mixture and use a balloon whisk to stir until well combined.
Sift together the flour, cocoa powder and baking powder. Add to the chocolate mixture and stir until just combined. Stir in the toasted walnuts.
Pour the mixture into the prepared tin and spread evenly. Bake in the preheated oven for 35–40 minutes or until moist crumbs cling to a skewer inserted in the centre. Leave to cool in the tin.
Lift out the brownie from the tin using the baking paper. Cut into squares and serve dusted with icing sugar or cocoa powder, if desired.
These brownies will keep In an airtight container in a cool place (but not in the fridge) for up to 5 days.