Activate May 2025 Newsletter
In this newsletter:
- Article: Physio Needs for Dancers and Performers
- Staff News: Fond farewells.
- *New* Zumba Gold Class Times
- Mini-workout of the month: Finding Calm with Breath
Hello everyone,
I hope you’re all keeping well and finding ways to stay active as we move into the colder months.
I’ve just returned from a fantastic dance conference in Christchurch. It was a privilege to connect with other professionals and present a seminar day talk focusing on ‘Safe Dance and Osteoporosis: A Physio’s Perspective’. It really highlighted the unique physical considerations needed for performers throughout their careers.
This ties in perfectly with our main article this month, which delves into the specialised physiotherapy support we offer at Activate Physio for dancers and performing artists – exploring how we help manage injuries, prevent issues, and optimise performance. Read more below…
On a more personal studio note, we have some bittersweet news to share. Kim Gerber will finish up teaching the Tuesday online mat class at the end of the month. We will let you know who will be filling in her BIG position! We have been so privileged have benefited from Kim’s extensive experience, detailed teaching and kind heart for many years. Best wishes to Kim for her retirement travels!
I am also very sorry that Fiona from admin, will be finishing up with us soon, to pursue other career opportunities. Fiona and Kim have been such valued members of our team, bringing so much positive energy and expertise to the studio. We don’t like seeing ‘family’ leave, but we are incredibly grateful for their contributions and wish them both all the very best in future endeavours.
Wishing you all a healthy and happy few weeks ahead!
Warmly,
Susie and Activate Team
Physio Needs for Dancers and Performers:
Special interest and experience at
Activate Physio.Pilates
The magic of performance demands incredible physical dedication. Dancers, musicians, actors – your body is your instrument, facing unique stresses daily. At Activate Physio.Pilates in Annandale, we understand these demands and offer specialised Physiotherapy and Pilates sessions for Dancers and Performing Artists.
Learn how tailored assessment, treatment, and exercise rehab can help you manage common performance-related injuries (like ankle sprains, hip pain, or neck issues), optimise your technique, prevent career interruptions, and ultimately, help you keep doing what you love…
We’re passionate about supporting our local performing arts community. Let us be your partner in performance health!
Mini-article: Find Your Calm
A 3-Minute Square Breathing Exercise
In our busy lives, stress can easily creep in, leaving us feeling tense, overwhelmed, and sometimes even more sensitive to aches and pains. But what if you could access a moment of calm, your own personal ‘oasis space’, in just a few minutes, using only your breath? Conscious breathing is a powerful, free tool available anytime, anywhere. It can help settle your nervous system, ease muscle tension, and provide a much-needed pause for self-care.
One simple and effective technique is called Square Breathing (or Box Breathing). Here’s how to practise it:
- Find a Comfortable Position: Sit upright in a chair with your feet flat on the floor, or lie down comfortably. Gently close your eyes or soften your gaze.
- Prepare: Take a normal breath in and out first.
- Breathe In: Slowly and gently inhale through your nose for a count of 3 to 6 seconds. Choose a count that feels comfortable, don’t strain. Focus on filling your belly with air.
- Hold: Gently hold your breath for the same count (3 to 6 seconds).
- Breathe Out: Slowly and smoothly exhale through your mouth or nose for the same count (3 to 6 seconds).
- Hold: Gently hold the breath out for the same count (3 to 6 seconds).
- Repeat: Continue this cycle – Inhale, Hold, Exhale, Hold – for 1 to 3 minutes, maintaining the same comfortable count for each of the four parts.
Important Note: The key is comfort. Start with a shorter count (like 3 or 4 seconds) if you’re new to breathwork. If holding your breath makes you feel anxious or lightheaded, reduce the hold time or skip it initially. Forcing it defeats the purpose of calming your nervous system.
How Does it Help?
When you deliberately slow down your breathing in this controlled way, you send signals to your brain that you are safe. This helps shift your autonomic nervous system out of the ‘fight or flight’ stress response and into the ‘rest and digest’ calming state. As your nervous system calms, you might notice:
- Reduced feelings of anxiety or stress.
- Less physical tension in your muscles (like shoulders and neck).
- Potentially even a decrease in pain hypersensitivity over time with regular practise.
Taking just a few minutes for Square Breathing is a simple act of self-care. Try incorporating it into your day – perhaps during a work break, before bed, or anytime you feel tension rising. It’s a quick way to reset, recharge, and reconnect with yourself.
Bookings
To Book a Physiotherapy Treatment, Pilates Session or a Group Class, please call: 02 9518 5009 and speak to our friendly admin team.
Susie Bond
Susie Bond is the founder of Activate Physio. Pilates, Annandale. She has been a physiotherapist for 37 years, a Pilates instructor since 1996 and her passion for dance and caring for people has been continued since the she was 5 years old.
