Phyx Physiotherapy & Pilates

Treating ABDOMINAL SEPARATION Post Partum Want to get your tummy on track after having your baby? Here is the next the exercises in the previous post (How To Identify And Treat Abdominal Separation). One Leg Stretch With Arm Weights. Try x10 each side Start with 0.5kg-1kg weights and build up as you can. If you don’t have any small weights at home, you can use small water bottles or cans. Get creative :) (or the weights are about $4ea. from K-mart). Remember to consult your physio for specific advice. read the full post here One Leg Stretch L1 + Arm Weights (Single Arms)

ABDOMINAL SEPARATION 🤱 Do you have abdominal separation after having your baby? You're not alone. It's estimated that 1 in 3 women (37%) will have abdominal separation after their first pregnancy and 2 in 3 women (67%) who have had multiple pregnancies. This separation can range from 2cm to 20cm wide. Check out this post to find out the first steps to reducing your separation. read the full post here How To Identify & Treat Abdominal Separation After Pregnancy

S I D E L Y I N G T O E T A P S Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your core strength and balance 🤓 focus on ➖ laying directly on your side, make sure your legs are in line with your body 👉 tap toes in front slowly, quickly lift the leg and then slowly tap the toes behind ☯ keep steady! this exercise will challenge your balance, so make sure you keep your core muscles engaged! ❗ keep your ankle and foot strong! don't get lazy and bend to reach the floor quicker 😂 🔁 repeat x 8 (front + back = 1), then repeat on the other side! read the full post here Toe Taps Side Lying

Neck strengthening in 4-point kneeling 🤕 If you’re experiencing cervicogenic neck pain headaches, you may need to strengthen the muscles in your neck as part of your treatment Start in a 4-point kneeling position Lift your head so it is level with your shoulders and look between your hands 👀 Slowly bend your neck as far as you are able (aim to get chin to chest) 🛑 hold 5 secs Follow this by slowly extending your neck to look up as far as you can 🛑 hold 5 secs Repeat 10 times 💪 For more information on cervicogenic headaches, check out our blog 👇 https://ift.tt/2GoIlyb read the full post here

Stretches for your headache 🤕 ‘Huh?’ 🤔 Tight muscles in your neck may be contributing to cervicogenic headaches This video features two stretches you can do to help stretch muscles that may be contributing to your cervicogenic headaches 1️⃣ Looking straight ahead, grasp your chair with one hand, tilt your head to your opposite shoulder and gently pull head to side to feel stretch Hold for 15sec, repeat 3x to each side 2️⃣ Turn your head slightly toward your armpit, grasp your chair with one hand, tilt head down further to armpit and gently pull head to feel stretch Hold for 15sec, repeat 3x to each side For more on cervicogenic headaches, check out our latest blog 👇 https://ift.tt/2GoIlyb read the full post here

Cervicogenic headaches? 🤕 Chin Tucks for neck strengthening and posture Look straight ahead Pull your head and chin back Hold for 5 seconds 🛑 Poke head and chin forward Repeat 10 times The bigger the double chin, the better 😂 🤓 Tip: use your fingers to help guide your chin and offer a gentle push ☝️ For more information on cervicogenic headaches, read our blog 👇 https://ift.tt/2GoIlyb read the full post here

💥 NEW BLOG 💥 There are a number of causes of headaches 🤯🤕 Some common types of headaches include migraines, tension headaches, cluster headaches and neck-related headaches (cervicogenic headaches) In this blog post, we will cover: 🤷‍♀️ what is a cervicogenic headache 🤦‍♀️ causes of cervicogenic headaches 💆‍♀️ physiotherapy treatments 🙋‍♀️ some simple things you can do to help https://ift.tt/2GoIlyb read the full post here Headaches: Physiotherapy For Cervicogenic Neck Headaches

S I D E L E G R A I S E S Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your hip and glute strength ⭐ a great exercise to start strengthening your glutes 🍑 particularly if you have knee pain (YES, we said KNEE pain!) 👀 check your position, make sure your legs are in line with your body (not in front or behind) 🤓 focus on 👉 locking the leg straight, ☝ pointing through the toes to raise the leg then flexing through the ankle when you lower the leg ✖ lift your leg too high, it should lift just higher than your hip ❗ you should feel this working through the top of your hip after a few reps! 🔁 repeat 12 x to each leg. read the full post here Side Leg Raise

💥 Are you a NEW MUM 🤱 or know someone who is? 💥 Returning to Running Part 4️⃣ of 4 YAY 🎉 It's time to get back out there for a run 🏃‍♀️ ⌚ Where do you start? Have a listen 👂 Check out the link below to our blog 👇 https://ift.tt/2lqF5KO read the full post here Return to Running Part 4

💥 Are you a NEW MUM 🤱 or know someone who is? 💥 Returning to Running Part 3️⃣ of 4 Today we chat about: 👉 HOW to know IF you are ready to run 🏃‍♀️ 🤷‍♀️ what QUESTIONS to ask yourself ⚠ what to do if you are NOT ready Tomorrow you will find out ❓ what my LAST piece of advce is ☺ Can't wait for the videos and want to read all about it?! 😅 Check out the link below to our blog 👇 https://ift.tt/2lqF5KO read the full post here Return to Running Part 3

💥 Are you a NEW MUM 🤱 or know someone who is? 💥 Returning to Running Part ✌ of 4 Today we chat about: 🍑 exercises that YOU can do while you are eagerly waiting to get back for a run 🤷‍♀️ why we target these areas ⚠ risks of going back too soon Tomorrow we chat about questions to ask yourself to know IF you are ready to run! Can't wait for the videos and want to read all about it?! 😅 Check out the link below to our blog 👇 https://ift.tt/2lqF5KO read the full post here Returning to Running Postnatal Part 2

💥 Are you a NEW MUM 🤱 or know someone who is? 💥 🤷‍♀️ Wondering when you can get back to running 🏃‍♀️ after having your little one? Today we chat about 🕑 timelines ⌛ why its important to wait until you are ready ⚠ risks of going back too soon! Have a listen today and over the next few days you will find out all you need to gettting back out there for a run postnatally! Can't wait for the videos and want to read all about it?! 😅 Check out the link below to our blog 👇 https://ift.tt/2lqF5KO read the full post here Return to Running Video 1

💥 NEW BLOG 💥 🙋‍♀️ Want to know more about when you can get back to running after welcoming your little one 🤱 into the world? Have a read of our latest blog post! Keep your 👀 and👂open over the next few days, Bec will be chatting about all things you need to know about getting back to running! read the full post here Running Post-Pregnancy: Returning To Running After Pregnancy

💥 NEW BLOG 💥 🙋‍♀️ Want to know more about when you can can back to running after welcoming your little one 🤱 into the world? Have a read of our latest blog post! Keep your 👀 and👂open over the next few days, Bec will be chatting about all things you need to know about getting back to running! https://ift.tt/2lqF5KO read the full post here phyxphysio.com.au

M E R M A I D S T R E T C H Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for hip & upper back flexibility and stretching the side of your trunk! 🤓 focus on 👉 keeping your hip down as your stretch your arm over (this will help you feel the stretch MORE!) ❌ STOP if you have ANY knee pain sitting in this poition, instead sit with both legs out straight ❗ it is normal to feel a some pinching through the front of your hips sitting like this (especially if its tight!) but again, you should have NO knee pain. 🔁 repeat 3 x one way, then SWITCH your legs around to stretch the other side 3 x. read the full post here Mermaid Stretches in Half W Sitting

Star Balance Exercise 🦵⭐️ This is a dynamic exercise that requires strength, flexibility and awareness of body position / motion - it is a great ankle rehab exercise for healthy active individuals and returning to sport! The Star Balance Exercise involves balancing on one leg and maintaining control as you reach as far as possible with the opposite leg ⭐️ Stand with your balancing foot in the centre of the star 👐 Hands on hips 🦵With your opposite leg reach as far as possible and lightly touch your toe on the line ⭐️ Complete in a clockwise or anti-clockwise direction around the star 🔄 Repeat on the opposite leg For more information on ankle rehab, read our blog on Ankle Sprains👇 https://ift.tt/2LK382p read the full post here

Ankle Strength exercises with Theraband 💪 Make a loop with your theraband and place one end around a secure surface (e.g. chair leg, table leg) ▶️ INVERSION ◀️ Place your foot inside the loop and gently move your foot and ankle inwards against the resistance of the band Repeat 10 times ◀️ EVERSION ▶️ Place your foot inside the loop and gently move your foot and ankle outwards against the resistance of the band Repeat 10 times 🤓 Tip: keep your knee straight and DON’T let your leg rotate to help the movements For more information on ankle rehab, read our blog on Ankle Sprains👇 https://ift.tt/2LK382p read the full post here

Calf Raises for Ankle Strength 💪 We recently posted about calf raises for Plantat Fasciitis but they’re so versatile that they are here again for strengthening around your ankle! 🤔 Remember to take your time, faster is not always better. ⬆️ Rise up onto your toes for 2 seconds 🛑 Hold for 2 seconds ⬇️ Lower down for 2 seconds Repeat 10x and slowly build up as you get stronger 💪 🙅‍♀️ Don’t let your ankles fall out to the side as you rise up 🙅‍♂️ P R O G R E S S I O N 👉 Once you find double leg calf raises easy, start completing the exercise SINGLE LEG 🤯 For more information on ankle rehab, read our blog on Ankle Sprains👇 https://ift.tt/2LK382p read the full post here Calf Raises for Ankle Strength

💥 A N K L E S P R A I N S 💥 We’ve probably all rolled our ankle at one time or other, though perhaps not seriously. Ankle sprains are common injuries and can happen simply by ‘twisting’ or ‘rolling’ your ankle when stepping on an uneven surface. The following 3 phases are used to treat ankle sprains to help with a fast recovery and prevent re-occurrence. Phase 1: Reduce pain, bruising, swelling Phase 2: Restore normal ankle movements Phase 3: Return to sport ⛹️‍♂️ In this post, we'll cover: - The 3 phases of rehab in detail - Exercises for ankle sprain rehab - Taping techniques for ankle sprains - Preventing re-injury Post by Briony Rischbieth read the full post here Ankle Sprains: 3 Phases For Recovery

H I P C I R C L E S Exercise of the week 🤸‍♀️ 🏋️‍♀️ 🏃‍♀️ ✅ good for your hip mobility! 🤓 focus on 👉 keeping opposite leg outstretched and heel remains on the ground ⭕ large, SMOOTH circles ❌ STOP if hip, back or groin pain ❗ it is normal to feel a reasonable stretch with this exercise, but just make sure its not TOO strong. 🔁 repeat 5 x one way, then SWITCH direction for 5 x. REPEAT to other leg ! read the full post here Hip Circles

Do you get a tight upper back after a long week? Wall push ups is an easy exercise to help loosen your upper back and get your shoulder blades moving. ✅ Focus on squeezing your shoulder blades as you drop your chest in toward the wall ✅ Round your upper back as you push your chest away from the wall ✅ Repeat x10-15 ✅ Appropriate for all, from desk jockeys to pregnant women. read the full post here Wall Push Up For A Tight Upper Back

Thank you to the Daily Star for featuring our advice and linking our blog about exercising when pregnant 🤰 See us under 1. Exercise - link "exercises for pregnant women" #pregnancy #pregnancytips #pregnancyhealth read the full post here 5 Proven Tips For A Healthy And Stress-Free Pregnancy - DailyStar

✨ Want to get to know a bit more about our physio, Briony? ✨ Have a listen to her favourite things to treat and what she enjoys getting up to in her spare time! 💥 Need to come in to see Briony for that niggling injury? You can book online with the link below 👇 https://ift.tt/2Eer4bg read the full post here Welcome Briony