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How would I rehabilitate a wrist, hand or finger injury? Rehabilitating a hand injury is challenging due to the hand's essential role in daily tasks, including heavy lifting and precise movements. So, what are some key focuses to prioritise with rehabilitation of the hand and wrist? Understanding hand anatomy is essential. The hand consists of 27 bones: 8 carpal bones (wrist base), 5 metacarpals (palm), and 14 phalanges (fingers), all connected by ligaments and serving as tendon attachments. When an upper limb injury occurs, immobilization is necessary for recovery. This leads to reduced upper limb use, resulting in muscle atrophy, decreased strength and feelings of tightness or stiffness, along with discomfort. Not every movement requires a 'power' grip for strength and endurance restoration. Rehabilitation stages may involve using various objects to challenge the grip, facilitating a transition to dynamic everyday strength. The hand, as the most proximal structure of the upper limb, is crucial for daily tasks and fine motor control. A little tip that can help improve someone’s rehabilitation is implementing exercises that can incorporate a ball, broomstick or even different types of stationary! Rehabilitation for fingers, hands, and wrists varies for each individual.  A tailored approach, sometimes requiring minimal intervention or creative solutions, can lead to optimal outcomes. Afiq Jackson Workers Compensation Specialist ‑ Team Leader North West (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Joining a sports club or team provides an opportunity to integrate into a community where you can forge lasting relationships. This experience can offer a sense of purpose and belonging. Below are three separate occasions that illustrate how joining a rugby club and a squash club positively influenced my life: Occasion 1: I began my university journey in a new city, knowing only a few friends from school. After taking a gap year in New Zealand, my school friends had already formed new connections at university, having started a year before me. One sunny morning at the beach, I was invited to join a touch rugby game with people I had never met. Fast forward three years, and the new acquaintances I made that day had become lifelong friends through my involvement at the local rugby club they played for. Participating in that touch rugby game allowed me to connect with like-minded individuals, which led to me joining the rugby club and giving me a sense of purpose and direction during my early university years. Occasion 2: After graduating from university, I relocated to a new city to embark on my first real job. Drawing from my past experiences, I sought out the nearest squash club, having given up rugby due to an injury. Just like before, within two days of becoming a member of the local squash club, I received invitations to lunch and social gatherings at the homes of fellow players. Along with connecting with a wonderful group of individuals, the regular exercise and my commitment to a team that I had to show up for each week provided me with a similar sense of purpose I had experienced during my rugby club days. This experience was essential in helping me become the best version of myself. Occasion 3: The final and perhaps the most significant moment to reflect on was when I relocated to a larger, busier city to advance my career. During this transition, I reconnected with an old friend from a previous club who had taken up running. Naturally, I joined him for a few runs, quickly bonding with the running group. After a year, I became involved in this running community, which ultimately resulted in my moving into a new home and meeting my now-wife! To sum up, the potential that sports and exercise offer is limitless. In any setting filled with like-minded individuals, the possibilities are endless! I hope this blog inspires you to finally join that gym or sport you've been interested in for all these years! Michael Andrews Business Development Manager

Water is often hailed as the elixir of life, and for good reason. Our bodies are made up of about 60% water, making it essential for a variety of bodily functions (Meyer et al., 2019). Yet, many of us still don’t drink enough of it. Whether you're a busy professional or a stay-at-home parent, it’s easy to overlook the importance of staying hydrated. However, drinking enough water is vital for maintaining good health and optimizing daily performance. Below are five reasons why drinking water is good for you. Improves Physical Performance One of the most significant benefits of drinking water is its positive impact on physical performance (Meyer et al., 2019). During exercise, the body loses water through sweat, and staying hydrated ensures that your muscles and joints function efficiently (Meyer et al., 2019). Dehydration can lead to fatigue, decreased endurance, and even muscle cramps, which can severely impact your workout (Meyer et al., 2019). By drinking water, you help regulate your body temperature, keep joints lubricated, and ensure your muscles have the necessary hydration to perform at their peak (Meyer et al., 2019). Whether you’re running a marathon or doing light yoga, adequate hydration can improve your performance and make your workouts feel less taxing (Meyer et al., 2019). Supports Digestive Health Drinking water plays a crucial role in maintaining a healthy digestive system (Muto, 1988). Water helps dissolve fats and soluble fibres, preventing constipation and aiding in smoother bowel movements (Muto, 1988). It also flushes out waste products from the body, promoting better kidney function (Muto, 1988). When you don’t drink enough water, your body tries to retain water in the colon, leading to constipation (Muto, 1988). Staying hydrated ensures that the digestive process runs smoothly and prevents uncomfortable gastrointestinal issues (Muto, 1988). So, if you’re feeling bloated or sluggish, it might be time to drink a glass of water. Boosts Skin Health Your skin is the largest organ in your body, and just like any other organ, it needs water to stay healthy (Williams et al., 2007). Hydration helps maintain skin elasticity, reduces the appearance of fine lines, and promotes a natural, healthy glow (Williams et al., 2007). When your body is dehydrated, your skin can become dry, flaky, and prone to wrinkles (Williams et al., 2007). Drinking water helps keep your skin cells functioning properly, ensuring that your skin remains supple and well-moisturized from the inside out (Williams et al., 2007). Additionally, proper hydration may help in the fight against acne and other skin conditions by flushing out toxins that can lead to breakouts (Williams et al., 2007). Regulates Body Temperature Water plays a vital role in regulating your body’s temperature, especially when you’re exposed to extreme heat or engaging in physical activities (Boulze, Montastruc, & Cabanac, 1983). Sweating is the body’s natural cooling mechanism, and water is a crucial component in this process (Boulze, Montastruc, & Cabanac, 1983). When you're hydrated, your body can produce sweat efficiently, which helps cool down the body and maintain a stable internal temperature (Boulze, Montastruc, & Cabanac, 1983). Dehydration can impair this cooling process, increasing the risk of overheating and heatstroke, particularly in hot weather or during intense physical exertion (Boulze, Montastruc, & Cabanac, 1983). Drinking enough water helps your body maintain a normal temperature, preventing potential heat-related health issues. Enhances Brain Function and Mood The brain is highly sensitive to dehydration, and even mild dehydration can affect cognitive function, memory, and mood (Boulze, Montastruc, & Cabanac, 1983). Studies have shown that when you're dehydrated, you may experience difficulties concentrating, feel more fatigued, or even become irritable (Boulze, Montastruc, & Cabanac, 1983). Drinking enough water can help keep your brain sharp, enhance your ability to focus, and improve your overall mood (Boulze, Montastruc, & Cabanac, 1983). In addition to its cognitive benefits, staying hydrated ensures that your brain can function at its best, promoting better decision-making, problem-solving, and productivity (Boulze, Montastruc, & Cabanac, 1983). Conclusion Drinking water is one of the simplest and most effective ways to improve your overall health. From enhancing physical performance to supporting digestive health, boosting skin appearance, regulating body temperature, and improving brain function, the benefits of staying hydrated are undeniable. So, whether you're exercising, working, or simply going about your day, make sure to drink plenty of water. Your body will thank you for it, and you’ll feel the positive effects in no time. Keep that water bottle nearby and remember that hydration is key to living your best, healthiest life! References: - Meyer, F., Timmons, B. W., Wilk, B., & Leites, G. T. (2019). Water: hydration and sports drink. In Nutrition and enhanced sports performance (pp. 545-554). Academic Press. Retrieved from Water: Hydration and Sports Drink - ScienceDirect - Muto, T. (1988). Digestion and absorption. Tokyo: Daiichishuppan Co., Ltd, 228. Retrieved from samples.jbpub.com/9781284021165/9781449649241_CH03_Insel_4886_1.pdf - Williams, S., Krueger, N., Davids, M., Kraus, D., & Kerscher, M. (2007). Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water International journal of cosmetic science, 29(2), 131-138. Retrieved from Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water - Williams - 2007 - International Journal of Cosmetic Science - Wiley Online Library  - Boulze, D. M. P. C. M., Montastruc, P., & Cabanac, M. (1983). Water intake, pleasure and water temperature in humans. Physiology & behaviour, 30(1), 97-102. Retrieved from Water intake, pleasure and water temperature in humans - ScienceDirect

Hi all, Daniel from AB here! Today I want to share with you all how exercise can benefit your relationships. Exercise is often celebrated for its physical and mental health benefits, but its positive impact on relationships is equally significant. Engaging in regular physical activity can enhance your connections with others, fostering stronger, healthier relationships. Here's how: Shared Activities Exercising together, like jogging or hiking, creates shared experiences and strengthens bonds. Improved Mood Exercise reduces stress and boosts mood, leading to more positive interactions with others. Increased Confidence Feeling good about yourself can improve how you relate to others, enhancing social interactions. Social Interaction Joining fitness groups introduces you to new people, expanding your social network. Better Communication Exercise improves cognitive function, helping you communicate more effectively. Quality Time Physical activities provide a chance to spend quality time with loved ones. Encouragement Working out with others offers mutual motivation and support, strengthening relationships. Exercise offers more than just physical and mental health benefits; it can also significantly enhance your relationships. By engaging in physical activities with others, you can build stronger bonds, improve communication, and create lasting memories. So, lace up your sneakers, grab a friend or loved one, and start reaping the relational benefits of exercise today! Daniel Dewberry Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

With a new year upon us every individual will be looking to achieve a new list of goals they would like to achieve for both their physical and mental wellbeing. It is important when setting goals for the new year to break it down into steps so that these can be achieved and keep you motivated along the way. Here are a few steps to help. Specificity A goal must be clear and precise. Ambiguity leads to confusion, whereas specificity provides direction. Instead of saying, “I want to get fit,” try “I will jog for 30 minutes, five days a week.” This leaves no room for misinterpretation and gives you a concrete path to follow. Measurable: Track Your Progress Goals need to include criteria for measuring success. By tracking your progress, you can stay motivated and recognize when adjustments are needed. Pro Tip: Use tools like journals, apps, or spreadsheets to monitor milestones. Celebrate small wins to keep the momentum alive. Achievable: Stay Realistic Ambition is admirable, but setting goals too far out of reach can lead to frustration and a lack of motivation. Ensure your objectives are challenging yet feasible given your current resources and timeframe. For instance, if you’re a beginner runner, completing a marathon in three months might be overly ambitious, but aiming for a 5K race is more realistic. Pro Tip: Reflect on your past achievements to gauge what’s attainable. Stretch yourself but avoid setting yourself up for failure. Relevant: Align with Your Values Your goals should resonate with your larger life purpose and priorities. Fitness goals should reflect what you want to achieve—not what others expect of you. When your goals are personally meaningful, they’re more likely to inspire consistent action. For example, a person training for a marathon has a different motivation than someone aiming to reduce back pain through core exercises. Both goals are valid, but their relevance depends entirely on the individual’s priorities and circumstances. Time-bound: Set a Deadline A goal without a deadline is just a wish. Adding a timeframe creates urgency and helps you stay on track. Instead of “I’ll lose 5Kg,” say, “I’ll lose 5Kg by a certain date or I will lose 0.5Kg per week for 10 weeks” Pro Tip: Break larger goals into smaller, time-bound tasks. This makes big ambitions feel more manageable and achievable. By using the SMART goal structure, the goals you set coming into 2025 are far more likely to be achieved by keeping you on track and helping you recognise the small wins along the way. These small wins build confidence, discipline and motivation towards the larger goals which will help keep the momentum moving in the right direction. Adrian McKenna​​​​ Exercise Physiologist Exercise Rehabilitation Services ‑ WA

T ime spent in natural outdoor environments has been found to increase cognitive function. Staying active during the holidays can be both fun and beneficial for your health. With all the festive activities, food, and time off, it’s easy to slip into a more sedentary routine, but there are plenty of ways to stay moving while enjoying the season. Here are some ideas to stay active this holiday period. Holiday walks: Take advantage of the holiday lights and decorations around your neighbourhood or a local park. Evening strolls to view holiday displays can be a fun way to stay active. Summer in Australia is a great time to get outdoors as the days are longer. Family sports and games: If you have a backyard or nearby park, gather your friends and family for a game of football, soccer, or basketball. The possibilities are endless. Holiday morning walk or run: Start the day with a refreshing walk or run before the big feast. It’s an excellent way to clear your mind, get some fresh air, and set a positive tone for the day ahead. It can help boost your mood, reduce stress, and improve your metabolism. Holiday advent active calendar: Create your own "active advent calendar" to keep you motivated throughout December. Each day, set a small fitness challenge that fits with your schedule and surroundings. This is a fun way to build consistency while staying active during the festive season. Beach activities: Australia's coastline is perfect for surfing, whether you're a beginner or an expert. December is an ideal time to hit the beach as the weather heats up. Volleyball and cricket are amongst the most popular beach games. References: - Biddle, G.J. et al. (2022) ‘A Christmas themed physical activity intervention to increase participation in physical activity during Advent: Pilot randomised controlled trial’, BMJ [Preprint]. doi:10.1136/bmj-2022-072807. - Boere, K. et al. (2023) ‘Exercising is good for the brain but exercising outside is potentially better’, Scientific Reports, 13(1). doi:10.1038/s41598-022-26093-2. Shafiq Adie Exercise Scientist Corporate Health Services

When many people think of exercise physiology, they often associate it with personal training. The common misconception is that EP is mainly referred for weight loss programmes or managing chronic diseases like heart disease or diabetes. While these are critical aspects of our profession, exercise physiology encompasses so much more. One of our increasingly recognised roles lies within the return to work (RTW) space, where accredited exercise physiologists (AEPs) are playing a pivotal part in helping individuals regain their health, confidence, and ability to re-enter the workforce. Exercise Physiology is the science of using evidence-based interventions to improve physical health and functional capacity. As AEPs, we specialise in designing and delivering individualised exercise programmes for people with a vast range of conditions, including musculoskeletal injuries, mental health disorders, and workplace injuries. The role of the exercise physiologist goes far beyond prescribing exercises. We are highly skilled professionals who combine scientific expertise with a compassionate, client-based approach. Our ability to identify and address the complex interplay between physical, psychological, and functional factors. By understanding work demands, personal goals, and barriers to recovery, AEPs retore physical health while building confidence and resilience. As Workers compensation specialists and AEPs, we often face recognition challenges when compared to other allied health professions. One of our biggest barriers is limited public awareness. Despite our critical role, AEPs are less well-known outside specific rehabilitation or health contexts. Many people have never heard the term exercise physiologist and therefore do not understand our qualifications or scope of practice. There is also a common misconception that exercise physiology overlaps with other allied health professions such as physiotherapy, or other health services such as personal training. In the workers compensation space, AEP’s and more specifically workers compensation specialist bridge the gap between other allied health professionals by designing functional and work-specific rehabilitation, tailored to the specific critical demands of the worker. In this space, AEPs collaborate with workers, employers, and healthcare professionals to support recovery in many facets. This comprehensive approach reduces the risk of re-injury, increases worker confidence, and prepares workers for job-related tasks. Exercise physiology in Australia is an invaluable resource in many health spaces. By addressing physical and psychological recovery and collaborating with other health professionals and increasing workplace readiness, AEPs help injured workers reclaim their health and way of life. As awareness and understanding of exercise physiology continues to grow, we will continue to define and redefine workplace health and rehabilitation. Meagan Cristaldi​​​​ Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ QLD

2024 has seen sweeping change across the worker’s compensation industry in WA with the introduction of new legislation 1st July 2024, with it the first changes in more than 40 years. There has also been change afoot at Absolute Balance we welcomed a new corporate facility in Palace Towers allowing Absolute Balance to supply wellness programmes to the many tenants of the building. Welcomed Queensland to exercise rehabilitation team with Lachlan leaving the familiarity of the Western Australian team to lead the newly established Queensland team. The Executive Team at AB had a shake-up and we reflected on the contributions of both Derek and Ryan to the Exercise Physiology industry and Absolute Balance over many years. The business took a brave new step forward with Ingrid at the helm as CEO. Ingrid has always been a clinician at heart and has brought her clinical hat to her new role, empowering all team members to achieve the best possible outcome for each and every individual’s health journey within the Absolute Balance landscape. The strong communication and outcomes that has been a trademark of Ingrid’s style clinically has been a keen focus of the team over the past 6 months. The business reflected on the unique position we find ourselves with Clinicians in every position from our corporate facilities team to our injury prevention team, our exercise rehabilitation team (now operating in three jurisdictions) and our management team. Our strong clinical focus came to the forefront as we navigated the new legislation and continue to strive to support a variety of stakeholders in achieving the ultimate outcome of healthy patients back at work in a timely manner. Once again, the business was fortunate enough to participate in many events from the ARPA awards in WA, NSW and QLD, attend the inaugural WA PIEF conference, attend and present at the ARPA national conference, along with the ARPA National awards. There was plenty of other events along the way, we even explored our team’s artistic side and painted our kitchen. The growth and change in the exercise physiology industry continues to excite the Absolute Balance Team and we look forward to the opportunities that 2025 brings. Ingrid Hand CEO (AEP, ESSAM)