Phyx Physiotherapy & Pilates

Sore under the ball of your foot? 🦶🏼😫 T R Y T H I S 👇🏼👇🏼 Roll under your foot using a spikey ball, golf ball or tennis ball for 5 minutes each day! (standing or sitting, 💁‍♀️ it's up to you!) Get your feet back to feeling like 😍🙌🏼 ! read the full post here

P I K E 💥 One of my favourite exercises to play around with ❤ So many variations of this exercise - I would have to say this is one of the hardest 😝 Your deep core muscles, legs and arms all work really hard to pull you up into this position and then control you back down 💦 A great advanced Pilates exercise that can be used in rehab for many conditions! ** be sensible. don't try this at home before consulting with your physio! It is an advanced exercise and may not be the best or safest exercise for you. We advise you chat to your physio before adding this into your program! read the full post here Pike on Gym Ball

L U N G E S Who said they have to be nasty 😜 ? Try this FUN 🎉 variation on the reformer in your next class! Want to know what all the hype about equipment classes is? 😊 Come visit us for your Initial Exercise Appointment Book now 👇🏼 http://bit.ly/2G6yeOO read the full post here

S T R E T C H - C H I L D S P O S E Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ you should feel a nice gentle stretch in your lower and upper back 👀 focus on ❗ knees out to the side, big toes touching 🍑 keeping your bottom on your heels (or as close as you can!) 🙌 creep hands and fingers forwards 🔁 repeat 5 x ✨ T H R E A D T H E N E E D L E 👀 focus on 🖐 palm facing up, look towards the threaded hand 🔁 repeat 3 x to each side read the full post here Child's Pose

S O R E . S H O U L D E R ? 😫 💥 💥 A C H I N G . H I P ? You have been having pain for a little while now and have been to the doctor to be diagnosed with bursitis. But what actually is bursitis? What can cause it? And most importantly, you are wondering what can I do to fix it?! We are so glad you asked! 👇 read the full post here Bursitis: What Is Bursitis? And What Is The Treatment?

P U S H U P S Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for arm and shoulder strength 💪 👀 focus on 👉 keeping spine aligned ❌ no 'poking' your chin out like a pigeon 🕊 pecking for its food 😅 👃 tap nose between finger tips ✅ body weight going forwards (don't sit your bottom back) Level 1️⃣ push up; elbows out the the side Level 2️⃣ tricep push up; elbows in and back 🔁 repeat 10 x reps each read the full post here Push Ups

DO YOU HAVE BACK PAIN? Okay, I know I said top 4 but I just COULDN'T leave out these 😁 👇 B R O O M S T I C K S 🙌 great for upper back loosening but also your lower back too 👓 focus on 🏝 relaxing through the shoulders 🙋‍♀️ rotate just the top half of your body ❌ twist your hips and/or knees 🔁 repeat 5 x to each side read the full post here Broomstick Exercises

DO YOU HAVE BACK PAIN? A progression from yesterday's child's pose is T H R E A D I N G T H E N E E D L E 📍 ✅ you should feel a NICE stretch along one side of your back and behind your shoulder 👓 focus on ... 🍑 keeping your bottom back on your heels 👉 thread arm through, palm facing up 🤲 and look 👀 to your hand ⌛ hold for 2 deep breaths, then repeat to other side 🔁 repeat 2-3 x each side read the full post here Thread the Needle

DO YOU HAVE BACK PAIN? #3 on my favourite stretches for the back is C H I L D S P O S E 👧 👓 focus on . . . 💥 keeping bottom down on heels (or as close as you can!) 🙌 creeping the hands forward ⌛ HOLD for 3 deep breaths 🔁 repeat 3 times read the full post here Childs Pose

DO YOU HAVE BACK PAIN? This is one of my FAVOURITE exercises, and also a crowd pleaser 🙌! 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 Rotations

DO YOU HAVE BACK PAIN? This week I (Bec) will be sharing 4 of my favouite stretches for back pain, so keep your eyes 👀 out for the coming days! Today is . . . C A T S T R E T C H 🐱 👓 focus on ✅drawing you tummy in and rounding ⭕ through your upper back THEN ✅lifting your head and chest up and dropping through your upper back and sticking your bottom 🍑 out read the full post here Cat Stretch

B R I D G I N G Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your glutes 🍑, lower back and hamstrings 🤓 focus on 'peeling' your spine up off the floor, one level at a time and lowering down with the reverse. 🔁 repeat 10 x reps ✨ if level 1 gives no pain or discomfort, try level 2 for a challenge! 👀 focus on keeping hips (pelvis) level as you lift each leg into march position 🔁 repeat 4 x marches on each leg then lower down. repeat 2 x sets read the full post here Bridging

What is Equipment Class ? 🤷‍♂️ Equipment Classes are tailored to you and your individual goals. Your program is set by your physio with exercises to help you achieve your goals 💪 Depending on your situation, your program may include a mixture of : ✅ Functional exercises ✅ Conditioning exercises ✅ Muscle and neural stretching ✅ Pilates-informed exercises ✅ Mobility work (eg foam rolling) ✅ Postural correction ✅ Typical strengthening exercises (eg weights, squats etc) You will have regular one on one reviews with your physio to benchmark you against your goals, set new ones, and alter your program as you progress. Who would benefit from Equipment Class? 🙋‍♀️ You have a niggle that just doesn't seem to get 100% better 🙋‍♀️ You have a chronic injury or pain 🙋‍♀️ You would like to regain strength so you can perform activities with more ease (eg. gardening, up / down stairs, getting on / off the floor) 🙋‍♀️ You have poor posture +/- neck / shoulder pain / headaches 🙋‍♀️ You are w...

*** Poor Posture? 🙋‍♀️ *** This is a favorite variation of Superman. A wonderful matwork exercise to help strengthen your posterior chain and improve posture. Take care - if you have pain in your shoulder, stop 🙅‍♀️ and see your physio. If you're ready to get your 🍑 in to gear and get your injuries sorted (or you just want to do some Pilates), book an "initial exercise appointment" here 👇 http://bit.ly/2G6yeOO read the full post here Superman

N E C K + S H O U L D E R S Tightness through the muscles and joints in the neck and shoulders can also cause headaches 🤕💥 Try these quick and EASY stretches to help keep these muscles and joints loose throughout the day ⌛ Hold each for 10-15 seconds, repeat 3 x to each side You should ✅ feel a genlte pull alongside your neck and maybe into your shoulders read the full post here Neck Stretches

D I D Y O U K N O W ? 💭 Stiffness in your upper back (thoracic spine) can lead to headaches? Do you suffer from headaches or get sore in your upper back by the end of a work day? YES? 🙋‍♀️ Try this simple exercise 👇 over the back of your office chair 🔁 Repeat 10 x every hour or two read the full post here Thoracic Extensions