This is a word that resonates deep within me, and is something I wish I had kept as a mantra of sorts over the past 4.5 years.
I’ve been to Hell and back in so many aspects of my Life over the past 4 years, and there were so many times I felt defeated... I hit rock bottom more than once and that was a scary place to be. But as scary as it was, it was where I learnt to dig deep, and pull myself out of the hole.
Life has thrown me more curve balls than I would care to admit, and there were days it definitely got me down... down to a point I would believe it. My health situation has been a disaster, from a tumour, to having my hip broken in 4 places to name a few.
I was told I would never do this again- swing a bat, go for a run, anything.... but I’m swinging,l now, and I got a lot of work to do, but my options are NOT limited, they are limitless.
1 68 minutes ago
Who believes that taping works? I think it helps as an adjunct to other therapies especially short term. Not sure it’s the panacea it was initially proposed to be.. #ktape#physio#rehab#sportsinjury#taping
Physiotherapy is a patient-centered, hands-on approach to health that's focused on influencing bodily function through structural correction. For all queries call us at 09867137118 or visit #orthosports#physiotherapist#physiotherapy
Five things you need to know about our newest @lrpscarbsfloreat physiotherapist, Lydia! -
1. She has a keen interest in sports injuries and rehabilitation, having always played sport herself
2. She understands how pain and injury can have an impact on people when they can no longer do what they love each day.
3. She enjoys the challenge of working with children and adolescents as she finds it takes creativity to deliver effective physiotherapy to a younger population
4. You'll often catch her running in Perth's major fun runs and charity events
5. She recently joined a mixed AFL 9’s tournament with friends and is now kicking goals!
To book an appointment with Lydia, contact our Scarborough reception team on 6500 3228 or email [email protected]#lifereadyphysio#lovelifeready#lifereadyscarborough
Physio Laura Hundertmark is starting a ‘MOVEMENT RETRAINING CLASS’. 👏🏻
This small group exercise session with have a maximum of 4 participants whom Laura will work closely with. It is ideally suited to people with chronic neurological conditions (stroke or brain injury over 12 months ago, Multiple Sclerosis, Degenerative Conditions) 🧠🧠🧠
or chronic musculoskeletal conditions (arthritis, major muscle or joint surgeries). 💪🏻🏃🏾♂️🏃♀️
The exercises will be tailored to exactly what you want to work on; that might be arm or leg strength, balance or walking, or even getting out of a chair or up off the floor in an easier way. Contact us on 8352 3582 to chat with Laura or register your interest today.
1 1147 minutes ago
Looking forward to sleeping in this weekend? Make sure that you're using the correct pillow! Press the link in our bio to check out our vlog & subscribe to our you tube page. #adelaide#physio # #pillow#youtube
Happy Friday Everyone! The last exercise in out Mindfulness Series is diaphragmatic breathing! We all breath everyday, all day long, but most of us don’t breathe correctly. As we busily rush through our days, we tend to breath more with our chests than our diaphragm, which is the main muscle responsible for breathing. There are so many benefits to diaphragmatic breathing, with a few being
1. More efficient breathing
2. Creation of a relaxation response
3. Pain relief
So here’s how you do it: Lay on your back or in an upright sitting position. Close your eyes and place a hand on the upper part of the belly, below the ribs. Take a slow deep breath in through your nose and then slowly exhale through your nose, making the inhale and exhale the same duration. You should note your belly rising and falling under your hand. And that’s it! Practice this for a few minutes each day; try in the morning to start your day off refreshed, or at night to wind yourself down. Let us know if you’re feeling more at peace after a week of mindfulness by commenting below! Namaste 🙏
San Francisco has been RIDICULOUSLY COLD lately, and I’m positively dreeeeeaming of the Bali heat right now...and Felicia the flamingo, of course 💁🏻♀️ in related news, both @physioflexsf Bali retreats this year are now FULL!!!
❗️Lunge are not the Devil❗️I prescribe lunges to most....er....all of my patients. However they need to me modified sometimes.
@dr.jacob.harden gives a great modification demo for anterior knee pain with lunges.
A BIG KEY TO FIXING KNEE PAIN
The first thing I look at when someone has pain in the front of the knee is how they are loading their movements. Usually they are very knee dominant in things like squatting, lunging, and jumping and have a lot of forward knee travel when doing them. The case study from last week is a good example.
Now, don't take that to mean forward knee travel is bad. It's actually perfectly fine for the knees to go out beyond the toes as long as they can handle the stress. You just have to train into it. But if you are dealing with knee pain, odds are it's going to feel better to keep them back for a while and load the hips a bit more.
You've heard me talk a lot about my UNLOAD/RELOAD system and knees are no different.
Things like box squats and step back lunges can unload the knee and really help in training. And in day to life little things like keeping a vertical shin when going up stairs can be a game changer. Once your knee starts to calm down, you can then reload and start progressing the knees forward again to build them back up. But you often need to take a step back in order to take two steps forward.
Tag a friend with knee pain and share the wealth!
Dolphin Pose for Serratus Anterior
The serratus anterior is a prime mover of the shoulder blade during overhead movements, with its two main actions being protraction and upward rotation of the scapula. The serratus anterior is especially active above 90 degrees of flexion or abduction, and you'd likely be unable to get your arm above shoulder height if it was completely paralyzed.
During usual training of this muscle, however, people are only hitting one of its actions - protraction. Push up plus, plank plus, supine punch, barrel hug, standing punch, etc. are all fantastic exercises, but they're missing the upward rotation component.
This modified Dolphin Pose is a great way to activate the serratus anterior in differing degrees of shoulder flexion so that you are working both protraction and upward rotation. Play with your feet and shoulder positioning and see what feels best for you.
I also like this exercise because it is closed chain - the shoulder is co-contracting so muscles like the rotator cuff are also working. If you're interested in seeing a dynamic, open chain serratus anterior exercise, let me know in the comments below!
Disclaimer: I am not a yoga expert so this isn't "ideal" form. However, any exercise can be modified to meet the needs of the individual.
🎥 and edited by @dr.jacob.harden 🙏🏻
36 11064 days ago
🔥Upper Cervical Stretch🔥
🤕 Today's stretch/mobilization may be indicated for those of you who suffer from a stiff neck that is either not painful or minimally painful at rest, but is painful and/or limited as you turn your neck in one direction. It can also be used for those of you with headaches as long as you progress slowly, as being too aggressive with this may temporarily make your symptoms worse. Just be smart with it
🙌 The intent of the stretch is to improve the mobility of the upper cervical spine and/or the flexibility of the suboccipital muscles on the side you are limited to. You should feel the stretch at the base of the skull and neck on the side you are stretching towards
📌 The more painful it is to stretch, the softer you should stretch it, and the less time you should hold it in one position
😉 If you can, try to work on the hold-relax strategy I mention in the video, where you isometrically resist motion in the opposite direction and then follow with actively turning your head in the same direction with assistance from your hands. This usually allows for the greatest gains in mobility
💥 As with any mobility exercise, it's important to actively move through the new range of motion for high repetitions, and I would suggest rotating to your max rotation with a tucked chin and holding isometrically against the resistance of your hand in order for your body to learn how to maintain this new range
🚨 If pain is your biggest issue and not a mobility restriction, perform in the same way but STOP when you feel resistance, NOT a painful stretch. As I mentioned earlier, this can make the problem worse if you are too aggressive because providing too much tension to an already "over-tense" muscle may cause it to become more sensitive and painful
❤️ TAG or SHARE with a friend with a stiff neck or headaches! Let me know your thoughts in the COMMENTS 👍🏼
🎶 Tut Tut Child - Eat Me
72 5502:08 AM Feb 16, 2018
🍑While there are endless glute exercises, variations, and circuits, here’s a group of 3 exercises I like to do on the fly as a warmup or at the end of my workout.
1️⃣Sidestep - knees fairly straight, trunk upright, and feet forward or slightly turned in
2️⃣Crab Walk - knees bent with hip hinge
3️⃣Monster Walk - knees bent, hip hinge, and diagonal steps
If you’re doing this outside, on a field, or on a turf, perform 1-2 long laps (down and back). If you’re doing this in a bedroom, try about 3-4 laps back and forth. Short rests between sets if possible.
You may or may not be able to crack 🥜 after performing this consistently.
20 6653 days ago
Want to Improve Your Thoracic Spine Mobility? ▪️There are countless thoracic spine mobility drills out there. Thoracic spine mobility is important for thoracic spine, lumbar spine, cervical, and shoulder health. It is a major player when it comes to orthopedic health. ▪️A great drill to improve thoracic spine mobility as well as making sure you maintain that mobility is the Kettlebell Assisted Thoracic Rotation. This is similar to a Kettlebell Sidelying Arm Bar. ▪️Lie on your side. Bring a moderately weighted kettlebell up toward the ceiling. Then, bring your top leg knee up to 90 degrees as shown and hold it there with your other hand. Then rotate through your mid back. Maintain the kettlebell up towards the ceiling. When you reach a sticking point, take a deep breath in and continue to rotate. ▪️The weight assists in improving mobility as well as training the nervous system to control and maintain this mobility as well. Thanks to @frankduffyfitness for showing me this one. #physicaltherapy#physicaltherapist#personaltraining#mobility
When you’re dealing with pain in your Achilles’ tendon, rehabilitation is generally broken up into 4 phases:
🔸Phase 1 - Isometrics
🔹Phase 2 - Isotonics (see previous post)
🔸Phase 3 - Energy storage and release
🔹Phase 4 - Return to sport
However, it’s important to understand that these phases aren’t completely linear and often have significant overlap. They are also very context specific.
I titled this post “Achilles Prehab” because I would prefer to prevent or mitigate pain if possible rather than treat it after its onset. How can we potentially do that? Isometrics!
The single leg, isometric heel raise demonstrated in the video is easy, convenient, and effective which is important whether you’re an athlete or not. It can be done prior to a run, at halftime of a game, or periodically throughout the day.
So how is it done? It’s important that isometrics are difficult over a long duration which is why I’m doing it on one leg while pushing into the truck (or wall). I’d recommend 3 sets of 45 seconds to start while pushing nearly as hard as you can. I usually tell my clients that the exercise is to be performed at mid range because you want to minimize the possibility of tendon compression with the calf maximally lengthened or shortened (basically don’t perform a stretch or heel raise as high as you can). However, once tolerance improves, it’s actually encouraged to gradually train into these end ranges of motion.
DISCLAIMER: Even if isometrics can help reduce your pain, they are not a permanent solution. It’s important to track training load and progress through the phases of rehab appropriately. This post is intended for individuals already dealing with pain. True prehab for those of you without pain involves a good strength and conditioning program.
Episode 641: "Unlock Your Lats For GOOD!"
Raise your hands high if you have tight lats! 💁♂️Tried stretching? Foam Rolling? Cupping? IASTM? And nothing seems to work? You're not alone! When it comes to gaining USEABLE ACTIVE RANGE OF MOTION, many times you need to follow up your stretching and passive treatments with ACTIVE MOBILITY. Here is one of my favorite active lat stretches I learned from @susanfupt.
Keys to the exercise:
✅ Back and shoulders MUST stay against the wall
✅ Don't arch your back
✅ You must keep you elbows touching the WHOLE time
✅ To increase the stretch, try and separate your hands - while keeping your elbows together!
Note: this stretch is more than likely hitting the teres major as well, which is not a bad thing! I have also seen this performed lying down on a foam roller, which works as well!
Tag a friend who NEEDS a legit lat stretch! #lat#lats#tightlats#shoulder
The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice. If you are in any pain, please see your local physical therapist by visiting www.MoveForwardPT.com #prehab#theprehabguys#TPG#fitness#healthandwellness#exercise#PT#DPT#DPTstudent#physio#physiotherapy#chiro#mobility#athlete#workout#recovery#rehab#prevention#rehabilitation#correctiveexercise#stretching#crossfit#longevity#movement