Phyx Physiotherapy & Pilates

💪🏻💪🏻💪🏻 Get in your last classes of 2019 Open today (Monday) 9am - 715pm Tuesday 830am - 330pm #AdelaidePilates #AdelaidePhysio #PhyxPhysioPilates read the full post here

🎄✨ The festive season is in full swing, and with this in mind we have some advice to keep you happy, healthy and injury free this Christmas! ✨🎄 Afterall, the gift that keeps on giving is good health Here are some tips to help you stay injury free and happy this Christmas 👇 https://ift.tt/2PS2Ok4 read the full post here Avoid Holiday Injuries: Christmas Care

H I P T W I S T L E V E L 1 Exercise of the week 🤸‍♀️🏋‍♀🏃‍♀ ✅ a good exercise for pelvic control 👀 focus on: 🦶 feet and knees should stay apart 🦵 keep your non moving leg completely still ❌ avoid lowering your leg too far and letting your pelvis rotate 🔄 repeat 10x on each leg read the full post here

Keeping your glutes 🍑, core 🍏 and pelvic girdle strong 💪 is essential for rehab of GTPS Your physio will guide you with strength exercises suitable for your level of pain. 👇 Below is a simple exercise you can try at home if you suffer from pain on the side of your hip. Side Leg Raise ➖ Lay directly on your unaffected hip, legs out straight 🦶 Point toes 🔝 Raise top leg to hip height 🦶 Flex ankle 🐌 Slowly lower and return leg Repeat x12 🔥You should feel a your muscles on the top of your hip working (or even a little burn!) Want to read more about GTPS? Have a read of our blog via the link https://ift.tt/2PW5QSX read the full post here Side Leg Raise for GTPS

Have you got a nagging pain in the ..... Hip?! 🤭 It could be a symptom of Greater Trochanteric Pain Syndrome (GTPS) 💥 🌏 GTPS is a broad term used to encompass pathologies in the hip and gluteal 🍑 region, including hip (or trochanteric) bursitis and gluteal tendinopathies. Physiotherapy treatment can help by 💥 Reducing pain 🤸‍♀️ Improving range of motion 💪 Targeted strength exercises to improve the function of the hip 💯 Get you back to your normal activities, pain free! Have a read of our latest blog to find out more! https://ift.tt/2PW5QSX read the full post here Greater Trochanteric Pain Syndrome: Pain In the Side Of Your Hip

C A T C O W S T R E T C H Exercise of the week 🤸‍♀️🏋‍♀🏃‍♀ ✅ a really great exercise that can be used to warm up, for relaxation, or as an exercise for back pain 👀 focus on: 🌬 linking your breathing to your movement 🐈 inhale and round your back up into cat pose 🐄 exhale and arch you back down into cow pose 🔄 repeat 10x read the full post here

🔥 HEAT vs ICE ❄️ Not sure if you should use ice or heat for your pain or injury? 🤕 You’re not alone! There is so much confusion around when to use ice and when to use heat 🤔 Both ice and heat are wonderful to aid healing and can help with aches and pains, when used correctly. Learn about why we use heat and ice, when to use which and how to apply! Check out our blog 👇� read the full post here Ice vs Heat: When To Use Ice Or Heat

🔥 HEAT vs ICE ❄ Not sure if you should use ice or heat for your pain or injury? 🤔 You’re not alone! There is so much confusion around when to use ice and when to use heat 🔥 Both ice and heat are wonderful to aid healing and can help with aches and pains, when used correctly. Learn about why we use heat and ice, when to use which and how to apply! Check out our blog 👇🏽 https://ift.tt/344sj5p read the full post here Ice vs Heat: When To Use Ice Or Heat

S C I S S O R S L E V E L 4 Exercise of the week 🏃‍♀️great for your core and lower back Focus on: ☑️ keeping your lower abdominals engaged ⛔️ avoid arching your back 🤓 check your legs are in the right position but touching your knees with straight arms ♻️ repeat x10 on each leg! read the full post here

🌲🌟 Stuck for Christmas gift ideas? . Looking for some stocking fillers? 🎄📯 . 🎁 Give the gift if health this Christmas at Phyx. . We have lots of little (and big!) gift ideas starting from $12 💫 . Come visit us in the clinic over the next few weeks, we have your gifts covered! 🥰 . . . #PhyxPhysioPilates #AdelaidePhysio #Christmas #Gifts read the full post here

🌲🌟 Stuck for Christmas gift ideas? . Looking for some stocking fillers? 🎄📯 . 🎁 Give the gift if health this Christmas at Phyx. . We have lots of little (and big!) gift ideas starting from $12 💫 . Come visit us in the clinic over the next few weeks, we have your gifts covered! . . . #PhyxPhysioPilates #AdelaidePhysio #Christmas #Gifts read the full post here

Upper back stiff & sore from feeding your little one 🤱 Tired of feeling like you are hunched over 🐪 ? 💫Want a miracle cure? Well... This exercise may not be a cure but it sure feels gooood 😍 and will relieve a lot of your pain ! ⏰ Give it a go when you have 1-2 minutes to spare (😅 what's that with a newborn ?!) Try pass bubs to your partner, or give it a go when they are down for a nap 😴. ➖ place roller across a stiff spot ⤴️ arch back over the roller, while thinking about growing taller as you arch back 🔄 repeat 3-4x then move roller to the next stiff segment and repeat. Then, try rolling back and forth for 30 seconds. You can thank us later 🙌 😊 https://www.youtube.com/watch?v=bl6Z9hZzQsM&feature=emb_logo read the full post here Foam Rolling Thoracic Spine

Hey Mumma 👋🤱! 💥 Do you have neck pain & shoulder when feeding your little one❓ Try these simple stretches while either bottle or breast feeding 🍼👶 your baby! 🥰 We know you want to look down at your baby when feeding (I mean, who wouldn't want to just watch that gorgeous, precious little bundle 😍) ... BUT! 💆‍♀️When bubs is comfortable and feeding, use that time to sit up tall and stretch your neck and shoulders out 🙌 (No baby here just yet, but just imagine I am holding one 🤱!) https://www.youtube.com/watch?v=6fl79f1Uays&feature=emb_logo read the full post here Stretches for Neck and Upper Back Pain

📢 Calling all Mummy's & Daddy's 👩‍🦰👨‍🦰, Grandma's & Grandpa's 👵👴 (and everyone else responsible for feeding a new baby!) 🤱 Do you have pain when you are feeding your little one 👶? This next blog is for you 🙌 Bec goes through 🤱 Different feeding postures 💥Common areas of pain some tips to relieve the pain while bubs still gets a full belly 🍼 Link is below 👇 https://ift.tt/2P9RHRV read the full post here Feeding Postures: The Best Posture When Feeding Your Baby

S U P E R M A N S ✔✔ good for posture and strengthening your back ☞ Back pain is a common complaint, doing this exercise can strengthen your muscles in an unloaded position to help avoid injury and pain:eyes: focus on: * Keeping your neck in line with your spine ✗ avoid extending neck back too far or keeping it tucked Make it easier: Keep your legs on the floor, only lifting your chest and arms Make it harder: Hold the top position for longer:repeat: repeat x10 read the full post here

Don't forget to reserve your spot at our Christmas Cheer morning tea 🎄on Friday 13th December! Our 11am equipment class won't be on, so we will be expecting to see all our usual's enjoying their morning tea instead 😉 Book your spot below, places are limited! https://ift.tt/2qp5WtG read the full post here Christmas Cheer

Achilles Tendon Rupture 💥🦵 When your Achilles tendon snaps this is known as a rupture Most Achilles tendon ruptures occur in middle-aged athletes People often compare it to being kicked in the back of the heel, or describe feeling a pop as it ruptures Have you ruptured your Achilles? 🤕 Or are you wanting to know more about Achilles ruptures? Check out our blog 👇 https://ift.tt/2OKqqVK read the full post here Achilles Tendon Rupture: Symptoms, Causes & Treatments

T H E R A B A N D B I C E P S Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ good for 👀 focus on: 🔁 repeat read the full post here

Have you been walking the lake in this gorgeous weather? ☀️ In need of a physio? If you're in West Lakes and in need of Physio or Pilates, you can find us a couple minutes away in Grange 🙌 read the full post here The Best West Lakes Physiotherapy & Pilates Classes | Phyx Physio

💥 New blog out now 💥 What is Achilles Tendinopathy read the full post here What is Achilles Tendinopathy & Tendonitis?

🌱 🌻Spring is in the Air & that means more gardening! Sometimes that means a sore lower back! Try this stretch to relieve lower back pain. R O T A T I O N S ✅ for flexibility through your lower back and hips/pelvis 👉 keep your feet together and knees together ❗ take your knees over as far as you like, as long as your OPPOSITE shoulder remains grounded ❌ DO NOT push into any sharp or nasty pain 🔁 for 5 on each side read the full post here Lumbar Rotations

Put your Pelvic Floor muscles to the test with this simple (😅) exercise! 🔹 Engage your Pelvic Floor (PF) 🔸 Hold it while you complete 1 repetition 🔹 Relax your PF, then re-engage it for the next repetition ➕ To challenge this further, work up to holding your PF for 10 reps. read the full post here Level 1 One Leg Stretch for Pelvic Floor Training

🤔 Wondering what should a Pelvic Floor contraction look and feel like? These can be done by ANYONE! 👱‍♂️👱‍♀️👵👴 🗣 Have a listen to Bec explain how to engage and contract your Pelvic Floor 💧 🔷 Tomorrow we will go through some basic exercises you can start to strengthen your Pelvic Floor If you would like to read more about your Pelvic Floor, have a read of our blog (link below 👇) https://ift.tt/2NItp0n read the full post here How to Engage Your Pelvic Floor

‼️ Do you trust yourself NOT to leak when cough or sneeze ❓ If you answered No, you better check out our latest blog about your Pelvic Floor 💦 It is ❌ NOT ❌ normal to leak when you cough, sneeze, laugh or jump 🤸‍♀️ It can be helped! 🙌 Read more 🧐 via the link below ! https://ift.tt/2NItp0n read the full post here Weak Pelvic Floor: Do You Trust Your Cough Or Sneeze?

‼️ Do you trust yourself NOT to leak when cough or sneeze ❓ If you answered No, you better check out our latest blog about your Pelvic Floor 💦 It is ❌ NOT ❌ normal to leak when you cough, sneeze, laugh or jump 🤸‍♀️ It can be helped! 🙌 Read more 🧐 via the link below ! https://ift.tt/2NItp0n read the full post here Pelvic Floor: Do You Trust Your Cough Or Sneeze?

I N V E R T E D V W A L K I N G Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for strengthening and stretching your calves 🤸‍♀️ Start in an inverted V position, pressing heels into floor 🦶 Lift up onto your toes 🦵 Bend one knee, while pushing the opposite heel to the ground ↔️ Alternate between legs to 'walk' 🔄 Repeat 10x steps on each leg read the full post here Inverted V Walking

MORE calf raises! 🤪 Single Leg Calf Raises on Step 📶 Great for rehabbing after a calf strain and a progression from yesterday's Double Leg Calf Raise exercise! ✅ 🦶 Start with the ball of your foot on a step, with the rear half of your foot off the step 🦵 Your other leg will stay up during the exercise 🖐 Place your fingers on a wall or piece of furniture for balance if needed! ⬇️ Lower your heel until you feel a small stretch in your calf ⬆️ Slowly push up on to your toes 🔁 Repeat on each leg, SLOWLY lowering and lifting To learn about calf strains, read our blog 👇 https://ift.tt/2qO3AEp read the full post here

Double Leg Calf Raises on Step 📶 Great for rehabbing after a calf strain! ✅ 🦶 Start with the balls of your feet on a step, with the rear half of your foot off the step 🖐 Place your fingers on a wall or furniture for balance if needed! ⬇️ Lower your heels until you feel a small stretch in your calves ⬆️ Slowly push up on to your toes 🔁 Repeat SLOWLY lowering and lifting To learn about calf strains, read our blog 👇 https://ift.tt/2qO3AEp read the full post here

Calf Raises 3 Ways 🦵🦵🦵 Following a calf strain, your rehab will involve exercises such as this one to develop strength in the calves! This calf raise exercie targets different muscle fibers with small adjustments to your position: 1️⃣ Calf Raise with your feet facing straight ahead 2️⃣ Calf Raise with your heels together 3️⃣ Calf Raise with your toes together Slowly raise up onto the balls of your feet and lower back down with control To learn about calf muscle strains, read our blog 👇 https://ift.tt/2qO3AEp read the full post here

Calf Strain 💥🦵 A calf strain is an injury involving a tear to one or more of the calf muscles (ouch!) The severity of calf strains can vary and correspondingly your symptoms 🤕 and recovery time🏃‍♀️ will vary In our blog we explain: - Calf strain 'grades' 1️⃣2️⃣3️⃣ - How they are treated 👩‍⚕️ - A few simple exercises you can do 🤸‍♀️ Have you had a calf strain? 🤕 Or are you wanting to know more about them? 🤔 Check out our blog 👇 https://ift.tt/2qO3AEp read the full post here Calf Strain: Torn Calf Muscle

D O U B L E L E G S T R E T C H Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your core strength and endurance Level 2 Progression: 👐 start by bringing your knees into your chest and placing your hands on your shins 🦵 lengthen your legs and reach your arms over your head 💪 keep your arms shoulder-width apart and level with each other ⬆️ your head and shoulders should stay lifted off the mat throughout 🔁 repeat x10 reps read the full post here

Are you a new mum? 🤱 Join our Post-Natal classes for: ✅ restoring strength & mobility ✅ advice and exercises to help with your abdominal separation & pelvic floor ✅ reducing those new-mum aches and pains ✅ exercising in a safe environment with other young mums (& their bubbas 👼) read the full post here Post Natal Pilates Adelaide - Mums & Bubs Pilates Classes

If you're in St Clair and in need of Physio or Pilates, you can find us a few minutes away in Grange 🙌 We love looking after our St Clair clients! read the full post here The Best St Clair Physiotherapy & Pilates Classes | Phyx Physio

D O U B L E L E G S T R E T C H Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your core and endurance Level 1: ⬆️ head and shoulders stay lifted off the mat throughout this exercise 👐 start by bringing your knees into your chest and placing your hands on your shins 🦵 as you lengthen your legs, your palms will lower to hover just above the mat 🔁 repeat x10 reps ⏩ progression video next week! read the full post here

Heel Walking for Shin Splints 🚶‍♀️ This exercise can feel a bit awkward but will help strengthen your legs and challenge your balance 🦶Lift your toes up off the ground and put your weight through your heels 🚶‍♀️Walk forwards on your heels for 10 steps 🔙 The backwards on your heels for 10 steps 🔄 Repeat 3x sets 🤔 To make this harder, hold weights To learn about shin splints, have a read of our blog 👇 https://ift.tt/2OP2imS read the full post here

Toe Walking for Shin Splints 🚶‍♀️ This exercise is super easy to complete and will help strengthen your legs and challenge your balance 🦶Rise up onto your toes 🚶‍♀️Walk forwards on your toes for 10 steps 🔙 The backwards on your toes for 10 steps 🔄 Repeat 3x sets 🤔 To make this harder, hold weights To learn about shin splints, have a read of our blog 👇 https://ift.tt/2OP2imS read the full post here

💥NEW BLOG💥 Shin Splints 🦵 It seems like we all know someone who's suffered with shin splints 🙋‍♀️ So, what are they? 🤷‍♀️ What causes them? 🏃‍♀️ How are they treated? 👩‍⚕️ and what exercises can I do if I have them? 🤸‍♀️ To read about this and learn more, check out our blog on shin splints 👇 https://ift.tt/2OP2imS read the full post here Shin Splints: What Are Shin Splints

T O E T A P S Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ great for your core and for lower backs 👀 focus keeping your lower abdominals engaged ❌ avoid arching your back 🦵 float both legs to table top position 🤓 check your legs are in the right position but touching your knees with straight arms 🦶 exhale to lower one leg and tap toe to floor 🦵 alternate your legs 🔁 repeat x10 on each leg! read the full post here

💥 Ultrasound, what does it feel 👐 like? 📣 The answer; NOT MUCH! To most people, ultrasound can be quite a pleasant and relaxing 😴 form of treatment. Sometimes you can feel a slight warmth 🔥 or a tingling 💫 sensation. Ultrasound uses high frequency sounds waves to penetrate through the skin into the deeper tissues and aide in ⬇️reducing inflammation and ⬆️ promoting healing. 👇 Below is a video of the application of Ultrasound. The blue 🔵 gel allows the current to pass through into the skin The head of the ultrasound machine must always be moving to reduce the risk of burns ☀️ ❌ Ultrasound should not be the only form of treatment you receive from your physio. It should be accompanied with others hands on treatment and exercise therapy. Want to read more about Therapeutic Ultrasound? Check out our latest blog 👇 https://ift.tt/31Tv1uo read the full post here Ultrasound Application

Ultrasound 🔊 It can be useful in treating many conditions and injuries BUT it CANNOT ❌ work alone! Ultrasound is a 💆‍♀️ passive treatment and it is important it is coupled with other treatment modalities - such as hands on treatment and exercise therapy for it to be effective ✔️ If you have 🦵 knee pain 👩‍🌾 back pain 🦶 tendon pain or 💥 an acute injury Ultrasound may help you on your journey to recovery! Want to read 🤓 more about Ultrasound? Check out our blog 👇 https://ift.tt/31Tv1uo read the full post here Ultrasound: How Does Ultrasound Work

Side Leg Raise for ITB Syndrome 🦵 This exercise is good for strengthening around the hips with ITB Syndrome ➖ lie on you side with your top hand on the floor in front of you for support 🦵 your legs should be straight ⬆️ slowly raise your top leg up ⬇️ pause, then slowly lower leg back down 🔁 repeat x10 on each side To learn more about ITB syndrome, read our blog 👇 https://ift.tt/2oOyXhi read the full post here

Crab Walks for ITB Syndrome 🦀 A great exercise for the strengthening phase of ITB Syndrome treatment 🎗 Place a resistance band around both legs 🦵 Keep knees bent in a mini-squat position ➡️ Side step 10 steps in one direction ⬅️ Side step 10 steps in opposite direction 🤓 make sure to avoid rotating at the hip, keep your feet facing forwards! To learn more about ITB syndrome, read our blog 👇 https://ift.tt/2oOyXhi read the full post here

Foam Roller for ITB 🦵 Foam rolling can be used as recovery and for maintenance to promote soft tissue release and extensibility 🤸‍♀️ Slowly roll along the ITB on the outside of your thigh for 30-60seconds Work on small portions, breaking it up into three sections, rather than rolling in large sweeping motions To learn more about your ITB and ITB syndrome, check out our blog 👇 https://ift.tt/2oOyXhi read the full post here

Standing ITB Stretch 🤸‍♀️ This is an easy stretch that can be done anywhere. Some feel this stretch in the area of their hip where the ITB arises, while others feel it at their knee. 🚶‍♀️ Standing up 🤞 Cross the leg to be stretched behind the opposite leg 🦵 Lean your body over to side (away from the leg being stretched) until you feel a stretch along the ITB 🛑 Hold for 30 seconds 🔁 Repeat x3 🤓 You can lean to a wall for balance, if needed To learn more about your ITB and ITB syndrome, check out our blog 👇 https://ift.tt/2oOyXhi read the full post here

💥NEW BLOG💥 Iliotibial Band Syndrome 🦵 ITBS is an overuse injury often seen in runners and cyclists 🏃‍♀️🚴‍♂️ This blog will cover: 🤷‍♀️ what is the iliotibial band 🤷‍♀️ what is ITB Syndrome 🙇‍♀️ signs and symptoms 💁‍♀️ how your physio can help! 🤸‍♀️ simple at home exercises To learn more, have a read of our latest blog 👇 https://ift.tt/2oOyXhi read the full post here ITB Syndrome: Physiotherapy for ITB Syndrome

B I C Y C L E K I C K S Exercise of the week 🤸‍♀️🏋️‍♀️🏃‍♀️ ✅ works your core and legs 👀 focus on lying on your side with your bottom leg bent to 90°/90° 🦵 keep your top knee straight 🦶 flex your foot and bring your leg forward until it is in front of you 🦶 point your toes and sweep your leg back 🔁 repeat x10 then swap and repeat of the other side! read the full post here

This one's for our pregnant mummas who are sick of being woken with carpal tunnel symptoms throughout the night 💥🤰🙋‍♀️🤪 Carpal tunnel is a common pregnancy-related complaint. The main symptoms are pins and needles and/or sharp zapping pains in the wrist and hand, often at night 💥 There are 3 main things you can do at home to help: 1. Sleeping with your wrists straight (ie try not to squish your hand up under your pillow in side lying) 2. Change sleeping position when your symptoms wake you 3. This gentle exercise (Try 10 reps 1x per day) Your maternal health physio can also help! https://ift.tt/2nTo8dc read the full post here Carpal Tunnel In Pregnancy - Exercise

🤰 Are you pregnant? Is your upper back stiff and sore? 💥 This chest thoracic stretch holding light (1kg) weights can be very effective in loosening your tight upper back and rib cage. Note - Take care for any sore shoulders! read the full post here Chest Thoracic Stretch For Upper Back Pain In Pregnancy

✨ Round Ligament Pain? This Belly Belt Taping Technique can help ✨ Support for your belly with K-Tape 🤰 If you're attempting this on your own at home, you may find the final 2 pieces along the front of your tummy is all that you can manage. Reinforce these for extra support (ie put 2 pieces on the left side of your belly and 2 pieces on the right side). read the full post here Pregnancy - Belly Belt K Tape

If you're in Henley Beach and in need of Physio or Pilates, you can find us a few minutes away in Grange 🙌 read the full post here The Best Henley Beach Physiotherapy & Pilates Classes | Phyx Physio