Equestrian

BaseSix Fitness can help riders of all levels by strengthening your core, lengthening your spine & stabilising your body during riding.  We also focus on creating a deeper, more secure seat by increasing flexibility, balance & strength. This in turn increases the suppleness through your lower back & hip independence while improving your overall body awareness. When absorbing your horse’s movement by maintaining good posture, a stable lower body & a strong core you will optimise your own coordination & that of your horse, for a more responsive & confident ride.

Rugby / League Players

BaseSix Fitness can assist players preparing for the upcoming season as well as maintaining their fitness by:

• Preventing injuries through exercises based on strength & flexibility
• Developing core strength, enabling your entire body to better deal with impact
• Improving neck, shoulder & hip mobility
• Gaining flexibility in your hamstrings, hip flexors, knee & ankle joints
• Enhancing your overall body conditioning
• Rehabilitating after injury, regaining your strength & flexibility

Golf

Golf can be a very asymmetrical sport, meaning one side of your body tends to bear the brunt. BaseSix Fitness classes can help by balancing your whole body, improving shoulder & spine flexibility & core strength as well as mobility & opening through hips. This in turn aids in avoiding injury, improving your golf swing through strengthened core stability, an increased range of motion through your shoulders & the ability to open up through your hips. You will build awareness of muscular imbalances, increase flexibility through your spine & improve overall balance as you address the ball & hold your stance, improving your golf game.

Running / Walking

Proper postural alignment is vital for improving your running form.

Next time you watch a running event, take note of how runners cross the finish line. Look at their posture. Do you see flailing arms, rounded shoulders, chin reaching forward, knees coming together or twisting through the midsection? Do you run or compete in running events & cross the finish line with burning hamstrings, tense shoulders or a sore lower back?

Pilates exercises through BaseSix Fitness can help alleviate these issues & improve your running form. With a good, upright, healthy posture you will become a better runner. You will be able to run further, breathe more deeply & finish with more energy. As we age our posture changes, so it is important to be aware of & look after our body as best we can. Starting now. Good posture also benefits the function of all our vital organs, holding them in the correct place. Through Pilates we are able to move our body safely as well as effectively & efficiently.

Remember to balance your running & walking with stretching & strengthening. Aim to carry out exercises with graceful, flowing movements. This builds up strength & increases flexibility. It can also reduce muscle soreness in legs & knees. Choose exercises which incorporate torso stretching during abdominal strengthening. Both will help warm up the core muscles & stretch the intercostal muscles that connect the ribs. By using the correct breathing technique, intercostals become more flexible, making breathing easier & smoother & potentially improving your lung capacity.

Swimming

Pilates & Yoga meet Swimming, Swimming meets Pilates & Yoga. Do you suffer from swimmer’s shoulder? This may be due to overuse & BaseSix Fitness can help alleviate this. Swimming is a great sport & a personal favourite of mine! However, there are a few things we need to be aware of to protect our shoulders particularly.

The shoulder is the most mobile joint of the body. It is a ball & socket joint. The joint is held in place by muscles & tendons, called the rotator cuff. If your rotator cuff muscles become tired then soft shoulder injuries can occur. If you swim 25m freestyle, your shoulder rotates approximately 10 times. For a medium swimming workout of 50 lengths, each shoulder rotates about 500 times! Do that several times a week & those shoulder rotations add up.

Swimming strengthens your chest & internal shoulder muscles. By working on these muscles they become strong, but the muscles on the other side overstretch & lengthen. This can be compensated by also strengthening your scapular stabilisers, external rotator cuffs & stretching out your shoulders internal rotators & chest muscles. Prevent swimmer's shoulder with a whole body workout with BaseSix Fitness.

Racket Sports

Are you an avid tennis, badminton or squash player? Do you enjoy a leisurely or competitive game? However you like to play, it is vitally important to look after your body. Reduce the risk of stress fractures by improving your strength & endurance. Prevent muscle strain by stretching slowly & with precision. Condition your shoulder rotator cuff muscles & lateral epiconditis (elbow muscles) by working on your shoulder & arm strength & flexibility. This can help prevent the all to common 'tennis elbow'.