Holistic Approach


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At Sydney Health Physiotherapy we are constantly striving to learn more so we can provide the best service to our patients. This is why we hold two-hour in-service sessions each week.

This in-house training involves reading the latest research, doing online learning modules, reviewing case studies, and going over treatment and assessment tools in the clinic. We share knowledge and skills between our practitioners and continue to challenge each other to grow and learn together. We share the knowledge gain through our in services through blog posts, exercise videos and photos. We hope this helps our patients get better understanding of their conditions and treatment.

Sitting all day in one position is HARD work on the body – this means you are using one group of muscles all day, which cause tension on those muscles and weakness in the other muscles – causing bio-mechanical dysfunction.

Your core muscles consist of:

  • Transverse abdominis
  • Internal obliques
  • Lumbar multifidus
  • Pelvic floor muscles
  • Diaphragm
  • Transverspinalis

This is an easy exercise to help strengthen your core muscles in your back and stomach and helping with keeping that body moving in all planes of movement.

To start this exercise with sitting on a ball and setting up your theraband or cable line behind you – holding on with your arms above your head. Begin by hinging/lowering your self forwards/downwards through your hip and then rotate left and right towards your shin bone on each side.

This is a controlled movement – if you have acute lower back pain, we advised you come see us here at Sydney Health Physiotherapy for an assessment to ensure this exercise is correctly prescribed to you for your ability and goals.

Ball bridging as shown in the video is a SUPER way to increase Gluteal strength and core stability.

What is your Gluteus Maximus – your Gluteus Maximus is your largest muscle of your bottom muscles that extends your leg backwards and rotates your leg outwards. It is vital if you wish to stand up from sitting, walking, and particularly important for running and squatting.

You can do this exercise with or without a ball- by using the ball it decreases your balance which encourages more stability training – this will increase the exercise from being a Gluteus Maximus exercise to a Gluteus Maximus, core exercise and hip stability exercise.

To do this exercise – try and relax your head on the ball – feet on the ground and squeeze your glute muscles and push upwards through your heels. Try and do 10-15 repetitions at a time for 3 sets.

This is a starting exercise for Glute training and there is plenty more where that came from! Here at Sydney Health Physiotherapy we can target you Gluteus Maximus based on your current ability/training and your goals.

Rebecca

The rotator cuff muscles consist of your:

  • Subscapularis
  • Supraspinatus
  • Infraspinatus
  • Teres Minor

These muscles stabilise your shoulder joint when at rest and with movement.

Some shoulder rotator cuff injuries are more common than others. 

These include:

  • Rotator Cuff impingment
  • Rotator Cuff Tendinopathy
  • Bursitis
  • Rotator Cuff tears

What are the Symptoms of Rotator Cuff Injury?

While each specific rotator cuff injury has its own specific symptoms and signs, you can suspect a rotator cuff injury if you have:

  • Pain/clicking while moving your arm over head.
  • Shoulder pain that consists of pain from the tip of your shoulder down towards yours elbow.
  • Shoulder muscle weakness or pain when attempting to reach or lift.
  • Shoulder pain when putting your hand behind your back or head. 
  • shoulder pain reaching for a seat-belt, putting your belt on, putting your bra on, pulling up your pants or even just pouring the kettle.

This exercise is common exercise given to strengthen your rotator cuff muscles.

To do this exercise: lay on your side in a comfortable position with your working arm up, start light with 0.5-1kg weight – keep your elbow bent, resting along your torso, rotate your shoulder outwards. x10-15 repetitions x2 sets.

If you are experiencing any of these symptoms of have been told by your doctor about any of these conditions please come see us for an assessment at Sydney Health Physiotherapy so we can provide you with the right exercises for YOU and your level of ability.

Rebecca



What is the ‘Glute Med’ – the gluteus medius is one of our posterior (back) muscles that stabilises our hip – to prevent it from dropping when we walk, squat and run. It also helps rotate our hip and extend it backward.

This is a great, easy starting exercise to improve glute med strength.

Start laying on your side – rotate your leg/knee upwards and slowly downwards. Try and keep your trunk and back from rotating with your upper leg.

You should aim to do this exercise till fatigue approx. 10-15 repetitions and you shouldn’t feel pain, you should feel your muscle working hard – the muscle you should feel sits just above your bigger gluteal muscles just under your lower back.

This exercise is usually given to patients with hip pain, knee pain, patients getting pain with running and patients reporting that their knee rotates in with squats and leg based exercises.

This is a beginners exercises of which here at Sydney Health Physiotherapy we can progress it to optimise the load and repetitions of the exercise to give you the best results.

Exercise to manage Glut muscle tendinitis.