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The human body is designed to move in a three-dimensional plane divided into the following segments: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side to side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting/rotational movements. Too often we get caught training mostly in a sagittal plane, think running, squats, bicep curls etc. While these are all good exercises, in day-to-day life we don’t only move along a sagittal plane. What happens when you need to quickly get out of the way of the e-scooter flying towards you on the foot path or make a quick sidestep to avoid a pothole – these movements are along the frontal plane. While movements such as turning to check your blind spot while driving or turning to talk to the person next to us are in the transverse plane. When it comes to injury prevention and movement efficiency it is important to incorporate exercises from all planes of movement into training programs. Sagittal If a line ran down the middle of the body splitting it from left to right, movements parallel to this line are within the sagittal plane of movement. The sagittal plane is the most common plane of movement and is trained overwhelming more than the frontal and transverse planes of movement. Movements/exercises considered to be in the sagittal plane include running, squats, deadlifts and bicep curls. Now while all these exercises are good, with the way our lives having evolved into many desk sitting roles, driving from place to place etc, to then go to the gym and focus heavily on movements that are predominantly up – down, and forwards – backwards we can end up reinforcing these pathways and becoming somewhat robotic, heavily limiting our natural movements. Frontal If a line ran down the middle of the body splitting it into front and back, movements parallel to this line would be within the frontal plane of movement – essentially any movement that involves moving away from or towards the midline. Often neglected in strength programs, frontal plane exercises include Cossack squats, lateral lunges, and side raises. Transverse If a line split the body in half separating it into top and bottom with the pelvis being the point of division, any movement parallel to this line would be considered to be in the transverse plane of movement. Movement along/through a transverse plane is generally more rotational such as a Russian twist or trunk twist. By focussing largely on sagittal plane movements, we are risking developing muscle imbalances, limited mobility and uncoordinated movements in the neglected planes. Our body is designed to move on a 3-dimensional plane so make sure to train in a way that will allow it to move the way it’s supposed to. Katie McGrath Injury Prevention Specialist Injury Prevention Services

Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Does your spine look like the picture on the left or does it look more like the one on the right? As Exercise Physiologists, we often see all sorts of presentations of the spine and in this blog, we will be covering a condition known as ‘lordosis’. More specifically, we will be focusing on the lower or ‘lumbar’ aspect of the spine, which is where we see this condition commonly. What is Lordosis? Normally, the spine is naturally curved forward a little bit which helps with shock absorption and supports optimum posture but in lordosis there is an inward exaggeration of the spinal curve which can be felt on the outside as a deep dip in the lower back. Who does it affect? Simply put, anyone of any age group can develop lordosis and it is most seen in people who are pregnant, as a hereditary condition in children and adults with obesity or reduced bone density are at a higher risk of development of this condition. What is the cause? A common cause for lordosis includes poor posture as a result of weak core muscles and muscular imbalances which can be attributed to the modern-day lifestyle where we are sitting more than ever. Other causes include conditions such as osteoporosis, spondylolisthesis, kyphosis and as previously mentioned, obesity. What are the symptoms? An obvious symptom of lordosis is lower back pain. As you can see in the photos above, there is a higher risk of complication involving entrapment of a nerve when there is excessive spinal curvature leading to increased compression of the spinal vertebrae. Although sometimes lordosis can be asymptomatic and a person can go about their daily lives without too much of an issue, in more serious cases, those affected can potentially experience lumbar radiculopathy or sciatica, where there is compression of the exiting lumbar nerve roots and lead to symptoms which can be described as burning, tingling, radiating pain, paraesthesia and numbness in one or more uncommonly, both legs. How is it treated by an Exercise Physiologist? As they say, prevention is better than cure and to reduce the risk of potential future development of lordosis, maintenance of a healthy weight and engaging in core-strengthening exercises will assist with reducing the pressure placed on the spine as well as maintaining proper posture. However, if you are somebody who is already experiencing back pain as a result of lordosis, it is never too late to engage in physical therapy to improve pain-free range of movement, flexibility and mobility of the spine. Posture can also be improved significantly with strengthening of the appropriate musculature in the trunk, hips and lower limbs and addressing compensatory patterns that may have developed over time. For example, when a person spends a significant amount of time in a seated position, the muscles in the lower or lumbar aspect of the back can become excessively tight from trying to support and stabilise the spine. Additionally, muscle groups such as the hamstrings, glutes and abdominals become weak and inhibited, contributing to poor biomechanics. Physical therapy has been proven to be highly effective by taking a conservative approach to manage symptoms and improve function. With adherence to an appropriate rehabilitation programme an injured worker will have a higher chance of returning to work as well as a return to normal activities. Chris Chen Workers Compensation Specialist ‑ Innovation Team Leader (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Rhythm is one of the most important elements of music across all its forms. Rhythm gives structure to music. It assists tone, it influences tempo and can control cadence, just for a quick snapshot. What I’ve found over my time playing music as hobby, is that rhythm is ever important and ever consistent. It’s something we can create, maintain, tweak, and develop but ultimately it remains consistent in providing structure. It’s also something we all have in our day-to-day life and in relation to our overall health, a rhythm can provide a positive impact on our overall health and wellbeing. So, you’re probably wondering where I’m going with this and how does it relate to exercise or health? Over time, or maybe just through personal growth and more awareness I have found that there are certain structures or constants that are frequent in my day and when performed consistently over a period time, provide the opportunity for me to perform at the best I can be and have a positive impact on my health and wellbeing. That being said, when these structures aren’t followed through or forgotten, it can then create the opposite effect; whereby we may feel stress, fatigue, unmotivated and not on the right track. For me I have found that I have a general rhythm that I try to maintain, the hard part is consistency (which is the challenge for most things!). Think of this another way. It could be your routine, your non-negotiable’s, the one-percenter’s, your daily habits or even just the beat of your day. Things that you do daily, that create structure, consistency, and the mainstay standards you have for yourself that help you be the best version of yourself. For some it can involve a variety of things and as you’re reading this, I am sure you are already thinking about some of these items. Okay, what are these constants? They can be as specific as you like or as general as possible, they could incorporate activity and exercise (I hope so!) or involve silence and stillness. It could include reading, journalling, meditation, the way you sleep or eat, the rules, restrictions, or freedoms you have put in place. There is no right or wrong way. If it works for you and you can be consistent, then ultimately this is your rhythm and as such your guide to maintaining your health! Coming into a new year, dealing with significant change, or working through a new challenge, there’s always a chance you can be thrown a curveball and then get stuck trying to work through it, whereby there are usually sacrifices made with our day-to-day rhythm, which then impact our health and wellbeing in a negative manner. It’s important in these moments to reflect to our rhythm or routine (whatever name you have for it) and make sure we don’t make those sacrifices, and we strive to maintain our peak health and well-being. Afiq Jackson Workers Compensation Specialist ‑ Team Leader North West (AEP, ESSAM)

Hey guys, Mike Andrews here. I am the Business Development Manager at Absolute Balance, a role I have filled for just over 18 months. This exciting role has allowed me to learn an immense amount about myself and the team that makes up our business. The team of exercise physiologists, the corporate team, and injury prevention, have phenomenal positive outcomes and back to work results, proving their elite level of work. The team is changing lives on the daily, however I often notice how they overlook their own impact, and just shrug it off as “just doing my job”. I agree, they are doing their job, but the impact and effect is way more than that and there is importance in knowing your impact. Now this is where I come in, and I love my role, without a doubt, I consider it an absolute privilege. I spend quality face to face time with our team, assisting and coaching them on their mindset around their impact of “just doing my job”. As a result of my role and my interaction with the team believe “BDM” should stand for Building & Developing Mindset. Each team member has a different approach to their work, comes from a different mindset, background, and has their own strengths, and or weakness, an aspect which makes the time spent with them so rewarding. Everyone will find their sweet spot with their mindset at different stages which is great! With that being said, the real goal for the business is combining the individual strengths into a highly functioning team. In my view, the simpler and more straight forward the goals/attributes the better. I’ve stated three that I believe will result in a highly functioning team, which are: 1. Clear vision. 2. Clear roles for each team member. 3. Celebrating the process. As important as each attribute is, I believe the last one outweighs the rest. When you combine the energy and passion our team have with an improved mindset, each day will be more rewarding and enjoyable. My role is to help assist the team members to use their attributes and strengths to find their sweet spot or ultimate mindset. That’s why I believe my role is so enjoyable and ultimately should stand for Building & Developing Mindset. Michael Andrews Business Development Manager 

What is Central Sensitisation? Central sensitisation (CS) is a condition of the nervous system that is associated with the development and maintenance of chronic pain. CS can present as pain away from the site of injury, widespread and referred pain, pain that can come and go, pain from non-painful stimuli and mechanical allodynia (pain from stimuli that is not normally painful). Accumulating research suggests that CS is also driven by neuroinflammation in the nervous systems. Neuroinflammation can result from major surgeries, drug treatments, autoimmune disease, and other pain related conditions or injuries. Neuroinflammation can also result in adverse effects, such as chronic pain and neurodegenerative diseases including Alzheimer’s disease, Parkinson’s disease, multiple sclerosis and stroke. The Role of Exercise in Central Sensitisation: Exercise plays a big part in improving CS. Regular physical activity can help reduce pain sensitivity and regulate the stress response of the body. It has an expansive influence on peripheral health and function, and by activating the relevant neural pathways, exercise also improves numerous disorders of the central nervous system. Plus, exercise can improve sleep quality, mood and overall well-being, all of which can have a positive impact on CS. Introducing exercise to someone with CS requires a gradual and individualised approach. Starting with lower impact activities such as walking, swimming and yoga can avoid triggering pain or discomfort. The intensity and duration can be gradually increased, and exercise consistency is key. Inter-Limb Strength Transfer, a Fascinating Concept! When you train or exercise one side of your body, such as your non-dominant hand or leg, there can be a transfer of skills and strength to the opposite side to a degree. This means that even though you're focusing on one side, the benefits can extend to the other side as well. For an individual with CS that affects one limb or part of the body, the concept of working on your un-affected side, can actually improve strength and coordination in the affected side and reduce the decree of atrophy in inactive muscles. This effect has the strongest evidence when completing 3-5 sets of 8-15 repetitions of eccentric contractions with rest times of 1-2 minutes between sets. References: Ru-Rong Ji, Andrea Nackley, Yul Huh, Niccolò Terrando, and William Maixner (2018) Neuroinflammation and central sensitization in chronic and widespread pain. Rafel Cirer-Sastre, Jose V Beltrán-Garrido, Francisco Corbi (2017) Contralateral effects of unilateral strength training: a meta-analysis comparing training loads. Jadwiga N Bilchak, Guillaume Caron, Marie-Pascale Côté (2021) Exercise-Induced Plasticity in Signalling Pathways Involved in Motor Recovery after Spinal Cord Injury

Hello everyone, Daniel here again! For my blog today I wanted to share with you all how exercise plays an important role in supporting your immune system, as there is much belief that when you are sick or unwell you should avoid all exercise or physical activity all together. Depending on your condition, rest and inactivity certainly does play a huge role in your recovery. However, there are also many appropriate forms of physical activity and exercise that can assist speed up your recovery and/or further prevent your immune system becoming compromised. Below are five ways exercise benefits your body’s defence mechanisms. Raises Body Temperature: During exercise, your body temperature increases. This elevated temperature can help prevent bacterial and viral growth, acting as a natural defence mechanism. Enhances Antibody Response: Regular physical activity improves your body’s response to viruses and vaccines. It strengthens your antibody production, providing better protection against infections. Reduces Inflammation: Exercise helps lower chronic inflammation, which is linked to various health issues. By keeping inflammation in check, your immune system functions more effectively. Supports Weight Management: Maintaining a healthy weight through exercise positively impacts immune function. Excess body fat can impair immune responses, so staying active helps prevent this. Promotes Overall Well-Being: Consistent exercise contributes to your overall health, supporting various bodily functions. Being active most days of the week is an excellent goal for both general well-being and immune system health. Daniel Dewberry Workers Compensation Specialist ‑ Team Leader East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA